Gone are the days when it was thought that the so-called “noble” proteins or proteins of animal origin were irreplaceable in the daily diet, as well as in sport nutrition.
With a population increasingly attentive to nutrition and with an ever-increasing percentage of vegetarians and vegans, the nutraceutical industry has worked to satisfy the ever-increasing demand for products of plant origin.
The kingdom of plants is a vast universe, full of substances with surprising qualities. In this article we will talk about the valuable nutrients contained in some cereals, seeds and pulses.
In particular, vegetable proteins obtained from rice, soy, peas and flax, four small vegetables rich in beneficial substances and with a very high protein content.
The isolated protein powder from these plants has already been adopted by athletes and fitness enthusiasts from all over the world, let’s see why below.
Rice protein
Rice proteins are an excellent vegan alternative to those of animal origin (like milk and eggs proteins).
Numerous scientific studies have confirmed that these plant based proteins contribute to the growth and maintenance of healthy muscle and bone structure.
In fact, the rice grain contains a significant amount of protein, much more than other cereals (such as wheat and corn).
What are the main benefits of rice protein?
- Minimum 80% protein content
- High fiber content
- Sugars almost absent
- Non-allergenic (unlike soy and milk proteins)
- 100% vegetable origin
- Gluten-free, suitable for coeliacs
- High biological value
They are also very versatile and easy to dose, being a soluble powder, which can be used in the preparation of smoothies and drinks or functional and energy bars.
Pea protein
Pea protein is excellent for muscle growth.
It may seem strange, but this small pod, especially the yellow variety, is the richest in protein and essential amino acids among legumes.
Pea proteins guarantee an excellent protein intake and have many advantages for those who want to increase their muscle mass, without resorting to proteins of animal origin.
Sportsmen who follow sports nutrition are well aware of the importance of giving the body a sufficient protein intake.
If this does not happen, we may not reach our fitness goals, nullifying the efforts made during training.
That’s why many athletes integrate their diet with protein powders.
Among the most common on the market we find isolated milk proteins, which we have explored in an article dedicated entirely to whey proteins.
But for vegans, or for the dairy intolerants, pea protein isolates are undoubtedly an ideal solution, especially when combined with rice proteins.
Among the main qualities of pea protein, the following can be listed:
- 90% protein content
- 100% vegetable origin, suitable for vegans and vegetarians
- Lactose-free, suitable for dairy intolerants
- Gluten free, suitable for coeliacs
- High biological value (65 out of 100)
- Similar protein content to whey protein when combined with rice protein
Furthermore, it is useful to know that peas are rich in vitamin B, minerals, fiber, folic acid, trace elements, and L-arginine. A real super food!
Soy protein
Soy is a legume with a very high protein value, which is why soy protein isolates are used by many vegan or vegetarian athletes looking for a valid alternative to animal proteins.
The seeds of this legume, originally from South-East Asia, contain a percentage of about 37% of proteins on dry weight.
Many will be amazed to know that this percentage is higher than the protein content of meat and fish.
However, the protein value of soy protein isolate is higher than that of the seeds, which is why the WHO gave them the maximum score in terms of protein quality.
Among other advantages it should be considered that soy can be grown in a more eco-sustainable way, when compared to the production of meat and other animal proteins.
Among the main advantages of soy protein we can therefore list the following:
- 90% protein content
- Low in carbohydrates
- Gluten free
- Lactose free
- High content of vitamin B, minerals and trace elements
- They contain polyunsaturated fats, beneficial for the body
- 100% vegetable origin
However, it must be said that soy is an allergen and also contains elements similar to estrogen, so sensitive subjects should always rely on the opinion of a doctor before taking them.
Flaxseed protein
An interesting novelty in plant protein powders is flaxseed protein. This small seed, not only gives life to a beautiful flower with blue petals, but is a very rich source of protein.
Flax protein isolate, in fact, has a very high protein content, equal to 35%. But the beneficial properties of this plant do not stop there.
Flaxseeds are an excellent source of Omega 3, as well as valuable nutrients and minerals such as: zinc, sodium, phosphorus, magnesium, calcium and copper. Not only that, flaxseed protein powder also contains vitamins C, E, K and the B group.
Its use is therefore not limited to sports nutrition for the growth of muscle mass, but can be used as a real natural supplement to recharge your batteries with vitamins, minerals and fibres.
The protein powder can be taken at any time of the day, simply diluted in water.
The mild flavor of flaxseed makes it ideal for adding to foods and drinks, smoothies, granola, soups and sauces.
Isolate flaxseed protein can also be used for bread-making and other baked products, as it facilitates the leavening.
Furthermore, the powder can substitutes flour for breading fish, meat and cheese, or plant based alternatives like tofu and seitan.
In summary, among the numerous points in favor of flaxseed protein powder we can list the following:
- High protein content, equal to 35%
- 100% vegetable origin
- Gluten free
- Lactose free
- Source of Omega 3
- Rich in vitamins, minerals and fiber
- Delicate taste
- Useful in the kitchen and for baking
- Easily soluble
Finally, remember that vegetable proteins, like any other nutraceutical product, must be taken as part of a varied diet and a healthy lifestyle.
Read the article on how to take protein powder to find out more!
If you have any doubts about how to take these products, it is always a good idea to consult a qualified nutritionist or personal trainer to ensure you are following a balanced diet.
