Protein is vital for life; it maintains bodily and cellular function. Amino acids (the building blocks for protein) cannot be made by our bodies and we don’t have any reserves of protein, so we must consume protein every day. A boost in daily protein intake is an important first step to support overall health, as I, personally, have found that by having more plant-based protein in my diet my energy levels are consistent and I don’t get that sudden, all-consuming hunger. Plant-based protein powders are convenient and nutritious (1, 2, 3). Research has found that plant-based protein has a wide range of nutrients, pea protein products are a source of calcium, iron, phosphorus and zinc (4); replacing animal proteins with plant protein sources increases fibre intake and improves the quality of dietary fat (5). So, it is not surprising that plant-based protein is associated with health benefits. For example, plant-based protein compared to animal-based protein reduces the risk of cardiovascular disease (6).
Plant-based protein powder is derived from various types of plants with the most popular being brown rice, pea, soy and hemp. This means that they are vegan and as a result most (excluding soy) are hypoallergenic. The best vegan protein powders will combine plant-based proteins, such as Hero Nutrition’s Perform + Recover which contains brown rice and pea protein, because this ensures that they complement one another and contain high levels of essential amino acids with a high protein content (7). Plant-based protein powder can be a great way for vegetarians and vegans to meet their daily protein intake.
The long-term sustainability and positive environmental impact of plant-based proteins has played a role in its rising popularity. Plant-based protein requires less land, water and energy compared to producing animal protein (8). Specifically, pea protein is estimated to be between 4x and 7x less greenhouse gas-emitting than milk protein.
If you are struggling to meet your daily protein intake, often feeling hungry or depleted in energy, exercising frequently, conscious about your health and your impact on our planet, then plant-based protein powder could be a beneficial addition to your diet.
Sources:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316289/
- https://academic.oup.com/advances/article/6/6/712/4555152
- https://www.mdpi.com/2072-6643/12/4/943/htm
- https://www.sciencedirect.com/science/article/pii/S0889157521005329
- https://www.mdpi.com/2072-6643/12/4/943/htm
- https://academic.oup.com/advances/article/6/6/712/4555152
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6245118/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316289/
