Always Eat After 7 PM by Joel Marion

Author:Joel Marion
Language: eng
Format: epub, azw3
ISBN: 9781948836777
Publisher: BenBella Books, Inc.
Published: 2019-12-17T00:00:00+00:00

PLANT PROTEIN POWDERS

Why should you use them? If you are a vegan, vegetarian, or flexitarian, are sensitive to dairy, are looking to lower your carbon footprint, or simply desire to increase plant-based foods in your diet, it can be very challenging to consume an optimal amount of protein through whole-food sources alone. Among the best solutions is to supplement with a vegan protein powder.

What are they? Formulated from pea protein, brown rice protein, hemp protein, or various other plant proteins (or a combination), these supplements are rich in amino acids and free of both gluten and known allergens.

What should you look for? Not all vegan protein powders are created equal. In fact, many of today’s top-selling plant-based protein powders are riddled with cheap, inferior, and potentially dangerous ingredients, additives, and chemicals.

Many plant-based protein powders contain soy protein, for example. In general, soy under-performs compared to other sources of protein when it comes to fat loss, muscle gain, and appetite control. There are also concerns over phytoestrogens and goitrogens, which may negatively affect reproductive hormones and thyroid production, respectively. Further, many vegan protein powders contain GMOs, including soy- and corn-derived ingredients, which typically come from GMO crops. Also, some are contaminated with herbicide and pesticide residues, which are associated with various health concerns, including cancer, inflammation, hormone disruption, and organ damage.

Watch out for products that are formulated with artificial sweeteners, which are linked to various health problems, including impaired carbohydrate tolerance.

How do they help? Based on my research, the most desirable supplemental plant proteins are pea, hemp, and pumpkin seed. As a nutritional source, pea protein offers several advantages: It is highly digestible and offers a favorable amino acid profile. According to scientific analyses, about 18 percent of the protein consists of branched-chain amino acids (BCAAs), which are responsible for muscle growth. Pea protein also contains significant amounts of glutamine (17 percent), which helps sustain immune function; arginine (8.7 percent), which has been shown to promote antioxidant defenses; and lysine (7.3 percent), which has been shown to promote gut uptake of calcium for improved bone health. When tested alongside whey and casein, pea protein showed an intermediate to fast digestion pattern. This suggests a combination of whey and pea protein could be ideal for supporting long endurance-type workouts. Another nutritional plus is satiety. Proteins have long been known for their impact on fullness.

Hemp protein is loaded with both omega-3 and omega-6 fatty acids, in an ideal ratio. It’s also rich in gamma linolenic acid (GLA), a fatty acid that supports brain and heart health. Pumpkin seed powder is 70 percent protein and offers a nice, nutty flavor.

What I recommend: One product, in particular, helps you avoid problems connected with many plant protein powders: BioTrust Harvest Complete Vegan Plant Protein Powder Blend. It contains 20 grams of complete plant-based protein from pea, pumpkin, and hemp; 4 grams of net carbs from plants; no added sugar; and 6 grams of fiber, including gut-friendly prebiotics.

How to use it: Use it as you would protein powder: as a meal replacement, between meals, or as a nighttime snack.

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