quick tips

plant power!

plant-based protein options abound

Looking to consume more plant-based rather than animal-based protein for ethical or health reasons? Research indicates this way of eating helps to reduce the risk of high blood pressure, obesity, and Type 2 diabetes.

Why we need protein

Protein helps with muscle growth, energy production, and tissue repair, among other functions. When we eat protein, it is digested and broken down into amino acids. These amino acids create more protein to replenish our constantly dwindling supplies.

There are three categories of amino acids:  Nonessential amino acids are those that the human body makes itself.  Essential amino acids are those that the body can’t create—there are nine of them and they need to come from food or supplements.  Conditional amino acids are usually nonessential, except in times of stress or illness.

When a protein source contains all nine of the essential amino acids, we call it a “complete protein.” Examples of complete proteins include meat, poultry, fish, milk, eggs, and cheese.

Plant-based foods, including veggies, legumes, and nuts and seeds also provide protein, but most lack one or more essential amino acids. People reducing their consumption of animal protein should choose from a variety of plant-based protein options so their bodies get the essential amino acids they need.

Plant-based protein powders

While whey protein sourced from milk remains the most popular form of protein powder mix, there are many plant-based options to choose from, including pea, brown rice, and hemp. Let’s take a closer look at these sources. (As with all dietary supplements, consult your healthcare practitioner before using.)

Brown rice protein: This gluten-free protein contains all nine essential amino acids, which are the building blocks of protein: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. However, it is too low in lysine to be considered a complete protein. For this reason, some mixes combine it with other protein sources such as pea, quinoa, or chia to round out the protein profile.

Pea protein: Made from yellow split peas, fiber-rich pea protein contains all the essential amino acids, but it’s low in methionine. Some brands add this ingredient or mix pea protein with another plant protein like brown rice to offer a complete protein source.

Hemp protein: Made from hemp seeds, this protein source contains all nine essential amino acids, fiber, and a healthy balance of omega-3 and omega-6 essential fatty acids. ●

SELECTED SOURCES “Branched-chain amino acid supplementation and exercise-induced muscle damage in exercise recovery . . .” by M.H. Rahimi et al., Nutrition, 10/17 • “Effect of BCAA supplement timing on exerciseinduced muscle soreness and damage . . . ” by S.G. Ra et al., Journal of Sports Medicine and Physical Fitness, 11/18 • “How to choose the best protein powder for you,” Cleveland Clinic, https://health.clevelandclinic.org, 6/12/20 • “Pea protein is everywhere, is it healthy?” by Karen Collins, American Institute for Cancer Research, www.aicr.org, 10/30/17