quick tips

vegan protein

plant-based options for athletes

For years, whey protein from milk has been the go-to source for protein powders, but plant-based powders have made considerable inroads. Athletes wishing to cut down on or avoid animal products have turned to rice–, pea–, soy–, and hemp–based powders for muscle building and recovery. Read on to learn more about what plantbased protein powders have to offer.

Brown rice. This gluten-free, easy-to-digest protein contains all nine essential amino acids, which are the building blocks of protein. However, brown rice is too low in one amino acid—lysine—to be considered a complete protein, so some mixes combine it with other plant sources such as pea, quinoa, or chia to round out the protein profile. Pea and pea isolate. Fiber– and iron-rich pea protein contains all nine essential amino acids, but it’s low in methionine, so some brands mix pea protein with another plant protein to offer a complete protein source. Pea protein helps keep you full, and it may help lower blood pressure and cholesterol levels. Research shows little difference between the effects of whey versus pea protein on muscle size and strength. Hemp. Made from hemp seeds, this easy-to-digest protein source contains all nine essential amino acids, fiber, and a healthy balance of omega-3 and omega-6 essential fatty acids. Look for cold-pressed hemp protein. Hemp protein powder may help control blood pressure and cholesterol levels. Soy protein isolate. This complete protein is rich in iron and fiber and has been shown to boost HDL (good) cholesterol and reduce LDL cholesterol. It may cause mild stomach/GI issues such as bloating for some people. Soy protein isolate may help lower your risk of heart disease, certain cancers, and osteoporosis. ●

SELECTED SOURCES “Brown rice, a diet rich in health promoting properties” by J.-S. Lee et al., Journal of Nutritional Properties and Vitaminology, 2019 • “The effects of isolated soy protein, isolated soy isoflavones and soy protein containing isoflavones on serum lipids…” by M. Moradi et al., Critical Reviews in Food Science and Nutrition, 12/20/19 • “The effects of whey vs. pea protein on physical adaptations following 8-weeks of high intensity functional training…” by A. Banaszek et al., Sports, 1/19 • “The seed of industrial hemp (Cannabis sativa L.): Nutritional quality and potential functionality for human health and nutrition” by B. Farinon et al., Nutrients, 6/20 • “A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults” by R.W. Morton et al., British Journal of Sports Medicine, 3/18

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