BonPom E-book 23 - Hemp Protein

E-Book 23

HEMP P R O T E I N

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The Importance of Protein

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ll proteins are made up of amino acids. The body uses about 20 amino acids in its structure and function.

Eight of these are termed essential amino acids as the body can’t make them so they must be derived from your diet. Luckily for us animals and plants can synthesise these amino acids, so a balanced diet can supply them all. However, if just one of the essential amino acids is in insufficient supply protein synthesis in the body will be significantly reduced, and even the amino acids that are there in sufficient quantities may not be able to be used. There are also 3 conditionally essential amino acids which are considered to be essential during periods of growth, illness and healing.

Functions of Protein During digestion, proteins from food are broken down into amino acids which are transported to the liver to be synthesized into the proteins needed for body function and structure. Here are a few examples of how protein is used in the body: • Structural framework of the body eg: keratin in skin and hair.

• Contractile elements in muscles eg: actin and myosin • Growth and repair of tissue eg: collagen is a protein that makes up scar tissue and strengthens arterial walls.

• Some hormones are made from amino acids eg: insulin and thyroxine. Enzymes – these are the sparks that trigger many body processes eg: digestive enzymes.

• Antibodies that fight bacteria and viruses can be made up of proteins • Transport of vital substances around the body eg: haemoglobin • Energy - body proteins such as muscles can be broken down and converted to energy if there are insufficient carbohydrates and fats available.

Protein Needs Estimated daily needs for protein are: Adolescents – 0.9g per kg body weight Adults – 0.8g per kg body weight So an adult weighing 63kg (approx 10 stone) would need about 50g of protein a day. Eating excessive amounts of protein provides little benefit and may put a strain on the liver and kidneys.

Protein and Athletes Most people who engage in moderate exercise do not have increased protein needs. However, athletes who engage in serious muscle training may have higher needs for protein. During exercise muscles are broken down and protein synthesis slows down. After exercise muscles are repaired and rebuilt stronger than they were before – this is when extra protein may be required. Serious athletes may need between 1 to 1.6g of protein per kg body weight. Building and maintaining muscle is an energy-intensive process so it is important to ensure adequate carbohydrates are available to fuel this process, otherwise muscles may be broken down to provide energy. Other nutrients such as zinc , magnesium and the B vitamins are also important for protein and carbohydrate metabolism. Anti-oxidants such as vitamin E are needed for muscle repair.

Dietary Sources of Protein Proteins that contain all the essential amino acids in approximately the right proportions for your body’s requirements are called complete proteins and may be referred to as having a highbiological-value. Animal products such as meat, fish, poultry, eggs and dairy products are all complete proteins as they contain all the essential amino acids in reasonably balanced ratios. Soya beans and products are also complete proteins. Most plant foods do not contain all the essential amino acids in sufficient quantities so need to be combined with other foods to compensate for those that are lacking.

Combining pulses with nuts, seeds or grains usually supplies all the essential amino acids in sufficient proportions in the same way that animal proteins do.

BonPom’s Hemp Protein Powder Hemp seeds are one of the few plant foods that contain all the essential amino acids, with a protein value higher than many nuts and pulses, making them a great choice for bio-available vegetarian protein (1,2). Whole hemp seeds contain 24% crude protein with protein digestibility being around 85%. Removal of the hull improves protein digestibility meaning shelled hemp seeds are a better source of protein than unhulled hemp seeds. But for even better protein availability it’s hard to beat BonPom’s hemp protein powder which contains about 54% crude protein with approximately 90% protein digestibility making it a fantastic way to ensure a balanced intake of protein including all the essential amino acids.

Hemp seeds have high levels of the amino acids arginine, needed for fertility (3) and glutamic acid needed for brain function, as well as good quantities of the sulphur amino acids methionine and cystine, which can be converted into glutathione, a powerful antioxidant.

Who can benefit from BonPom’s Hemp Protein Powder?

BonPom’s hemp protein powder is ideal for: • Vegans and vegetarians.

• Those on restricted diets who need to avoid foods due to allergies or intolerances.

• Those who do not tolerate or like whey or soya based protein powders.

• Anyone concerned with their weight. Hemp protein powder can be used as part of a balanced diet to reach or maintain a healthy weight.

• Those with blood sugar problems. Hemp protein powder can help to keep blood sugar levels stable.

• Those with ethical or environmental reasons for avoiding other protein foods.

When to Use BonPom’s Hemp Protein Powder Hemp protein powder is great for use: • Before or after exercise as it provides slow releasing energy, amino acids for muscle repair and growth and antiinflammatory fats that aid healing.

• During illness or recovery. Being highly digestible hemp protein powder provides nourishment without putting a strain on the digestive organs. Hemp seeds have profound antioxidant effects (4) and hemp seed protein has been found to have anti-fatigue and immuno-modulating effects (5).

• Between meals to keep energy and brain function sharp. Hemp protein powder is a great alternative to sugary or caffeinated drinks and traditional snack foods.

• Stirred into meals to increase the nutritional value as well as the flavour.

How to Use BonPom’s Hemp Protein Powder • Stir a tablespoon of hemp protein powder into yoghurt and add fruit for a quick and healthy breakfast.

• Add a tablespoon of hemp protein powder to hemp or oat milk as a hydrating drink 30 minutes before exercise.

• Drink a hemp protein smoothie as a post exercise recovery snack.

• Sprinkle hemp protein powder onto salads for flavour and to enhance satiety.

• Stir hemp protein powder into baked goods, cooked grains or pulses to boost the protein quality of the meal.

• Add hemp protein powder to dips and spreads for a high protein snack.

Recipes Hemp Recovery Smoothie 2 tbsp BonPom hemp protein powder 1 tbsp cacao powder 2 tbsp cashew nuts or cashew nut butter 250ml of hemp or oat milk Put all the ingredients in a food processor or blender and blend until smooth. Transfer to a glass and enjoy immediately or store in the fridge for later.

Hemp, Walnut and Carrot Bread 3 tbsp BonPom’s hemp protein powder 100g of buckwheat flour 50g of polenta or maize meal 3 tsp baking powder ½ tsp of salt 2 tbsp of walnuts, toasted and chopped 1 tbsp poppy seeds

Hemp Recovery Smoothie

1 carrot, grated 2 eggs, beaten 3 tbsp olive oil 4 tbsp natural yoghurt (soya, goat’s, sheep’s) Water or milk Combine the hemp protein powder, buckwheat flour, polenta, baking powder and salt in a bowl. Mix in the chopped walnuts, poppy seeds and grated carrot.

Stir in the eggs, olive oil and yoghurt. Add water or milk to create the consistency of yoghurt.

Transfer to a lined baking tray and cook at gas mark 4/180C for about 30 minutes or until firm but springy to touch.

Delicious served hot or cold!

References: Odani S, Odani S. Isolation and primary structure of a methionine and cystine rich seed protein of Cannabis sativa. Biosci Biotechnol Biochem. 1998 Apr;62(4):650-4 House JD, Neufeld J, Leson G. Evaluating the quality of protein from hemp seed (Cannabis sativa L.) products through the use of the protein digestibility-corrected amino acid score method. J Agric Food Chem. 2010 Nov 24;58(22):11801-7 Lefevre PL, Palin MF, Murphy BD. Polyamines on the reproductive landscape. Endocr Rev. 2011 Oct;32(5):694-712 Li Y, Yang R, Hu X, Long Z et al. Initial study of Hemp seeds protein on antifatigue and the immunomodulation effects in mice. Wei Sheng Yan Jiu 2008 Mar;37(2):175-8 Shaladi AM, Cretani F, Tartari S, Piva B. Cannabinoids in the control of pain. Recenti Prog Med. 2008 Dec;99(12):616-24

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