Click HERE to Find Out How You Can
Build Muscle & Lose Fat By Eating Plants
One
of the major concerns vegetarian bodybuilders and athletes face is getting enough protein in their diet. After
all, traditionally in Western societies meat and dairy have been the primary
source of protein.
This
can be problematic if you like to train hard in the gym or on the field and you
need a fair amount of protein to repair damaged muscle cells. And if
you’re into bodybuilding specifically, you also need protein in order to bulk up or build lean muscle.
Vegetarians need not succumb to eating dairy or other
animal-based sources just to get their daily protein needs. Armed with the right
knowledge, plant-based proteins can work just as good as meat
and dairy every did for you.
In
fact, even better when you consider all of the health advantages that come
along with it.
Protein powder can be a great ally in this journey bodybuilding and athleticism. We wanted to make
things easier for you and break down the best vegetarian protein powders.
1. Soy Protein
This
is widely considered as among the highest quality of all plant-based proteins. Soy itself is rich in
nutrients. It’s 38% protein and 30% carbohydrates, and it also contains other
minerals and vitamins. Soy protein contains the complete essential amino acids.
These are all in the right ratios that help with normal growth and development.
Pros: Soy proteins
are especially high in glutamine and arginine. These are important amino acids
for those who wish to build muscles and increase their testosterone levels
naturally.
Arginine
stimulates the action of the anabolic hormones that promote lean muscle
building. Glutamine plays a major role in controlling the negative effects of
metabolic stress.
Cons: Soy proteins
are also known to have estrogenic effects in the body. If you consume too much,
it may lead to high estrogen levels and lower testosterone levels. It is quite
difficult to find organic soy products.
2. Pea Protein
This
plant-based
protein has an excellent amino acid profile. It also contains a
good amount of BCAAs (branched chain amino acids) that supports muscle building. These BCAAs are known for their
ability to control the amount of muscle breakdown that happens after
high-intensity exercises. It also has numerous other benefits such as weight loss and better heart health.
Pros: Pea protein
is a hypoallergenic plant-based protein source. It does not create
gluten issues like wheat proteins. This is easy on the digestive system. It does not cause any bloating. This is a common side effect from a lot
of other plant-based proteins.
This
protein may also be an effective way to control appetite. It has numerous peptides that
delay the release of ghrelin, a hunger-inducing hormone.
Cons: Pea protein
also contains non-essential amino acids, which the body can already produce on
its own. Some conditional amino acids are also not found in pea protein. This
protein powder has to be mixed with other vegetable protein powders because it
is not a complete protein.
3. Sunflower
Protein
This
is obtained from sunflower seeds. This is especially helpful for improving digestion. It helps with muscle building
and repair, and it has antioxidant capacities. Sunflower protein powder
is high in fiber and contains no gluten.
Pros: This protein
powder is good for people who suffer from nut allergies. Sunflower protein
powder tastes good when blended with other vegan products such as banana, mixed berries, rice milk, and oats. The
amount of protein is almost comparable to rich non-vegan sources like chicken
and beef.
Cons: Sunflower
does not have much omega-3, but high in omega-6. This may not suit well when
trying to create a healthy ratio between these two essential fatty acids. More
omega-6 than omega-3 may cause some health problems.
4. Hemp Protein
Hemp
protein powder comes from cold-pressed, then milled hemp seeds. These seeds are
rich in healthy oils, especially a good balance of omega-3 and omega-6. It also
has all the essential amino acids the body needs.
It
provides a good amount of BCAAs such as valine, isoleucine, and leucine. These
BCAAs are metabolized within the muscle tissues, resulting in increased
endurance, more muscle gains, improved recovery and reduced inflammation and muscle soreness.
Pros: This protein
has a nutty flavor. It combines well with almond or coconut milk. Flavor is
also good when fruits like bananas are added to it. The proteins are easily
digestible, which means that you would not have to deal with side effects like bloating and gas.
Cons: This protein
source is a bit more expensive than other vegetarian protein powders.
5. Brown Rice
Protein
This
vegetarian protein powder contains a good profile
of amino acids. It is also full of important B vitamins.
Pros: This is a
cheaper option than other vegetable protein powders. It is easily digested and
gluten-free.
Cons: Its amino
acid profile may be complete, but amounts of lysine are lower compared to whey
protein. This is not a complete protein powder, so it has to be mixed with
other plant-based proteins. The taste may not also be
very friendly.
6. Pumpkin Seed
Protein
Of
all the commonly eaten nuts and seeds, pumpkin seeds rank the highest in terms
of protein content. A 28-gram serving (1 ounce) of pumpkin seeds contain 9
grams of protein. That’s about one-third of the serving size of high-quality
plant protein. That amount is also 2 grams more than the protein content of
ground beef on a per serving basis.
Pros: Pumpkin seed
protein powder is also high in other nutrients. It is full of iron, magnesium,
calcium and zinc. These are among the leading essential
minerals vital for growth and health. Zinc is needed in protein formation. Iron
is important in blood cell formation. Magnesium is important for normal muscle
and nerve function. Calcium is essential for strong bones.
Cons: Pumpkin
seeds are also high in calories. Consumption should be controlled to avoid
getting too many calories to prevent weight gain.
7. Quinoa Protein
This
protein powder is an excellent one to add to your diet. Quinoa protein powder contains the essential amino
acids. It has an unusual yet excellent, high ratio of proteins to
carbohydrates. This makes it a good food to help you feel full longer.
Quinoa
is also rich in plant sterols. These are anabolic agents that support lean
muscle building and better hormonal balance.
Pros: Quinoa
protein is good for people who need or want a gluten-free plant-derived
protein. People with wheat allergy may enjoy this protein powder instead. It is
also a good choice for those wanting to cut back on calorie intake since it is
low in calories.
Cons: The saponins
in quinoa may cause some toxicity for sensitive individuals. Check that the quinoa
protein powder has been pre-washed, which removes a lot of saponins and most of
the bitter taste.
8. Oat-Based
Protein
Oat-based
proteins are also rich in natural steroids, aside from an impressive roster of
other proteins and nutrients.
Pros: This protein
source is rich in beta glucans. These compounds help reduce cholesterol levels.
Oats are also rich in the minerals selenium and manganese. These minerals are
important, powerful antioxidants in the body.
Another
good thing with oat-based proteins is its low glycemic index. This means it
won’t cause blood glucose to shoot up rapidly and cause insulin problems.
Oat-based
proteins are mainly avenins as the major storage protein. This is good news for
those who want cereal-based proteins but have a gluten allergy. Oat-based
proteins are non-gluten containing.
Cons: The same
things mentioned above may also cause the problems that gluten triggers in
sensitive individuals. This is not as common as from gluten, though.
9. Nut-Based
Protein
These
are among the most popular plant-based protein sources. Aside from the
excellent amino acid profile, nut-based proteins are also rich in compounds
that increase NO (nitric oxide) levels and activity in the body. NO helps in dilating the blood vessels.
This
action promotes lower blood pressure and improved blood flow to the tissues. There is also
an excellent profile of nutrients such as selenium, magnesium, and zinc. Nuts are also high in fiber that helps curb appetite
and make you feel full for longer periods of time. The fats are also good for
health and in reducing inflammation. There is a long list of
other health benefits from nuts, making these an excellent source of plant
proteins.
Pros: Nuts
have excellent flavor and are ideal portable snacks. Almond protein powders and
other nut-based ones have more pleasant tastes and less of the bitterness
common in proteins such as pea powders.
Cons: Nuts
are also high in calories so make sure to limit consumption.
How to Get Complete Proteins
As you can see, you have plenty of options for plant-based
protein. However, what we recommend is a nut-based protein. If you want to make
your own protein powder, you can grind the nuts in a blender and make a shake
quite easily.
Nuts are pretty good for boosting testosterone levels, and some
varieties of nuts, such as Brazil nuts, have selenium which boosts hormone
production and has positive effects on male fertility.
To ensure getting complete proteins in your diet always opt for
multiple sources* of protein-packed foods. Here’s my recommended recipe for a
DIY vegetarian protein powder:
·
Brazil nuts
·
Hemp seeds
·
Pumpkin seeds
·
Quinoa
·
BCAA powder**
*For
maximum nutritional content always use organic foods and ingredients.
**Unless
you train for competitions, you probably don’t need supplements if you’re
eating a buffet of quality whole foods.
For more
ideas related to vegetarian protein powders, watch this video - Best Homemade Vegan Protein Powder for
Weight Loss
Author
Bio:
Alex
Eriksson is the founder of Anabolic Health, a men’s health blog dedicated to
providing honest and research backed advice for optimal male hormonal health.
Anabolic Health aspires to become a trusted resource where men can come and
learn how to fix their hormonal problems naturally, without pharmaceuticals.
Chris
Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.
V3 Vegetarian
Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and
exercise. This system is designed for vegans and vegetarians only.
A
lot of research has been put in this program. Furthermore, a lot of
professional bodybuilders and athletes tried and tested the program, praising its
progressiveness and efficiency.
The
program is about taking control of your own body and health according to your
potential and needs. And worry not; you’ll get plenty of proteins with this
system. It will boost you with energy, and you’ll feel just a strong as any
carnivore would (perhaps even stronger, depending on how much you invest in
your exercise). It avoids vitamins deficiency and provides you with a lot of
proteins, vitamins, minerals, and antioxidants.
Instead
of saying things like “I think a plant-based diet is good for athletes and
bodybuilders,” the V3 Vegetarian
Bodybuilding System claims “I know a plant-based diet is good for
athletes and bodybuilders, and I have results to prove it.”
To
find out more, visit the website at V3 Bodybuilding –
Can Vegetarian Protein Powders Provide Complete Proteins?
