Over the course of the last half-decade or so, protein powders have become a staple of many American diets. Once relied on mostly by weightlifters, athletes and serious dieters, they’ve become mainstream products that can be found in many varieties on grocery shelves almost everywhere.
But that doesn’t mean consumers are using them correctly or getting the most nutritional value for their dollars. There’s a lot of misinformation being spread about protein powders, not to mention some second-rate products that offer incomplete nutrition, extra calories and unhealthy additives vanille eiwitpoeder. And when it comes to the myths, one of the biggest ones is about complete proteins and the belief that you have to use a dairy or animal protein source to get them.
This simply isn’t true. While there are a lot of factors that determine whether the protein in a particular powder is nutritionally complete, the simple fact is that proteins consist of 20 amino acids. The body can make all but nine of them, which must be present for a protein to be considered complete. Whether the protein source is animal, vegetable or dairy, the level of completeness of the protein source boils down to the combination and balance of the amino acid it contains.
For those pursuing a vegetarian diet, there are different benefits associated with different non-meat/dairy protein sources. There are plenty of vegetarian options beyond whey and soy-based products. Most are typically made using more natural products than conventional protein powders, and in general they’re easier to digest and more hypoallergenic. They also usually don’t contain artificial sweeteners, and many offer a complete profile of essential amino acids. Here are a list of some of the major vegetarian sources used to produce protein powders, along with a few of the benefits they offer:
- Vegetarian Protein Powder. These come in several varieties, including the aforementioned whey and soy. But for those seeking to avoid dairy and soy, powders based on hemp, yellow pea and brown rice are also good options. One benefit of these products is that they boost plant and fiber intake in the diet, and they’re also good sources of essential omega-3 fatty acids. Most quality vegetarian protein powders are also gluten- and lactose-free, an important consideration given the tolerance issues that have drawn so much attention lately.
- Yellow Pea Protein is growing in popularity because it is rich in branched chain amino acids. These have been shown to delay fatigue during exercise, and they provide a variety of other fitness-oriented benefits as well. The protein in yellow pea powder is close to that of both milk and eggs in completeness, but its far less likely to cause allergic reactions. These products typically contain plenty of arginine, an amino acid that helps build and maintain the immune system while improving fertility and issues with erectile dysfuncion (ED). They also contain lysine, which aids in calcium absorption, and most offer about ten grams of protein in a quarter cup serving.
- Brown Rice Protein Powder. This particular powder is one of the most underrated options for vegetarians. The protein in brown rice powder is separated from grain or starch, and its been endorsed by the Celiac Disease Foundation for those with concerns about gluten-related issues. It’s also good for those with issues with soy or dairy, and is considered one of the most hypoallergenic powders on the market. Its easy to absorb and offers an excellent amino acid profile as well. Taking it with meals can help decrease blood sugar spikes, and it also provides a thermic effect that can help burn more calories.