Protein on vegetable protein
Most sports protein is made from whey protein isolate. If for any reason you can not eat regular protein( for example, because of the lactose content in it or because of the vegetarian diet), plant sports will come to your rescue.
Often the source of raw materials for the sports protein on the vegetable protein is legumes( soy and peas), but there is a protein from rice or even from hemp. In this material, we will consider the pros and cons of such a protein, as well as give recommendations for choosing the best.
Pros and cons of vegetable protein
Unfortunately, the only advantage of protein on vegetable protein is that it does not contain lactose or any other ingredients of animal origin. For all other parameters, it is inferior to the usual whey protein from milk - from the price to the taste.
The main problem is that the process of manufacturing a similar protein is technologically more difficult - "pulling" protein from a plant source is heavier than from milk. The second task is the formation of taste and structure( the protein should be thick and easily mixed with water).
Protein: content and percentage of assimilation
The protein content of the plant sports protein is usually comparable to the amount of protein in the usual whey and is about 20-25 g per serving. However, it is impossible to say how many percent of this protein the body can really digest in the process of digestion.
If the level of assimilation of milk protein approaches 98%, then only soy and rice can boast comparable figures( about 80%).The protein of other cultures is assimilated by about 50-70% - but the final figure can not be determined in advance, since for each person it will be its own.
Soybeans are the most typical raw material for making a range of protein supplements for vegetarians - from classic tofu and soy cheese to textured soy( so-called "soy meat") and vegetable sports protein.
Despite the fact that soy is NOT reducing testosterone levels in men, as it was written about several years ago, soy protein still has many disadvantages - from an inferior amino acid composition to a rather slow rate of assimilation.
The main difference between pea and soy is the significantly lower fat content of the original product, which means fewer chemical processes for removing it. Also, peas do not contain "antinutrients", which impair the assimilation of various minerals and nutrients.
The only disadvantage of pea protein is its rather specific taste. Often manufacturers of sports nutrition have to work hard to disguise the taste of peas - that's why it's impossible to say which of the brands of pea protein you like more.
Speaking of rice protein, it is important to note that in the rice itself( both white and brown) contains only 2-3% protein from dry weight. In other words, to obtain 100 g of sports rice protein, 5 to 8 kg of raw rice will be required - and a long process chain.
Given the inferior amino acid profile, rice is most often used as one of the secondary ingredients of plant protein - or as a marketing tool that "proves" to the consumer the exclusively natural and vegetarian origin of the product.
Final recommendations of
The best plant protein is pea - however it is inferior even to mediocre whey proteins. Since the rate of its assimilation is comparable with casein, but not with an isolate, the use of pea protein after training may be completely useless.
Given the relatively high prices for such sports supplements, it can be assumed that it is easier to abandon plant proteins in favor of conventional foods containing protein - or try egg protein. However, unfortunately, it is not vegetable.
Sports nutrition from vegetable protein is a very specific category. Despite the fact that pea protein is the best in this category, it is most likely easier to eat a portion of pea porridge, rather than the result of a complex chain of transformations and a mixture of stabilizers and flavor additives.