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Tag Archives: benefits of plant protein

  • Whey Protein vs. Plant Protein: Which is Better for Muscle?

    What is Whey Protein?

    Whey protein is a milk-based product. Milk protein is made up of 80% casein protein and 20% whey protein. Companies isolate the whey protein content of milk protein to give you the muscle building supplement that you’re familiar with.

     

    Types of Whey Protein

    Whey protein can further be broken down depending on the filtration process. There are three types of whey protein that are widely available in the supplement industry:

     

    Whey Protein Concentrate

    • Used in most protein supplements. Whey concentrate normally contains between 40% and 89% actual whey. The rest is nutrient filler such as simple carbohydrates and fatty acids.

     

    Whey Protein Isolate

     

    Hydrolyzed Whey Protein

     

    Benefits of Whey Protein

    Muscle Building

    • Whey protein supplementation has been shown to promote muscle growth through protein synthesis and an anabolic environment triggered by amino acids in the body.

     

    Protects from Muscle Loss

    • Whey protein supplementation has been shown to be an effective way to protect the muscle you already have gained by preventing catabolism or muscle breakdown.

     

    Recovery

    • The amino acids in whey protein will help to promote effective muscle healing and less soreness post-workout.

     

    What is Plant Protein

    Plant protein comes from plant extracts that are notably high in protein. Plant proteins usually have to be combined to form what are known as complete proteins, or proteins that contain all of the essential amino acids. There are a few exceptions including pumpkin seeds and soy.

     

    Types of Plant Protein

    Pea

    • Pea protein isolate contains an impressive amount of protein but it is incomplete. It must be combined with another plant-based source to ensure the body gets all of the essential amino acids.

     

    Brown Rice

    • Brown rice protein is highly bioavailable but it’s also incomplete so it must be combined with a plant-based source like pea protein.

     

    Pumpkin Seed

    • Packed with protein, minerals, and fatty acids, pumpkin seed is one of the best plant-based protein sources. Best of all, it is a complete protein.

     

    Soy

    • Soy is another complete protein that also promotes cardiovascular health.

     

    Benefits of Plant Protein

    Muscle Building

    • Just like whey protein, plant protein supplements have been proven to promote muscle growth, protein synthesis, and an anabolic environment for results. Plant protein can also help to protect from catabolism.

     

    Recovery

    • Although you may need to combine two different plant protein sources, the amino acids found within complete plant protein can boost recovery after a workout.

     

    Which Protein is Better for Muscle?

    Despite popular belief, studies have shown that whey and plant protein are equally effective at triggering muscle growth, protein synthesis, recovery, and anti-catabolic actions. In fact, it is recommended that you use both a whey and a plant-based protein source to maximize benefits.

     

    Make your own whey or plant protein supplement with the Amino Z Supplement Builder. You can combine the ingredients you want at the dosages you need to maximize your muscle building gains.

     

    References

    1. Tipton KD, Elliott TA, Cree MG, Aarsland AA, Sanford AP, Wolfe RR. Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise. Am J Physiol Endocrinol Metab. 2007 Jan;292(1):E71-6. Epub 2006 Aug 8.

     

    1. Blomstrand E, Eliasson J, Karlsson HK, Köhnke R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 2006 Jan;136(1 Suppl):269S-73S.

     

    1. Negro M, Giardina S, Marzani B, Marzatico F. Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. J Sports Med Phys Fitness. 2008 Sep;48(3):347-51.

     

    1. Mourier A, Bigard AX, de Kerviler E, Roger B, Legrand H, Guezennec CY. Combined effects of caloric restriction and branched-chain amino acid supplementation on body composition and exercise performance in elite wrestlers. Int J Sports Med. 1997 Jan;18(1):47-55.

     

    1. De Lorenzo A, Petroni ML, Masala S, Melchiorri G, Pietrantuono M, Perriello G, Andreoli A. Effect of acute and chronic branched-chain amino acids on energy metabolism and muscle performance. Diabetes Nutr Metab. 2003 Oct-Dec;16(5-6):291-7.

     

    1. Tsutsumi R, Tsutsumi YM. Peptides and proteins in whey and their benefits for human health. Austin J Nutri Food Sci 2014;1(1): 1002.

     

    1. Phillips, S. M., and L. J. Van. "Dietary Protein for Athletes: From Requirements to Optimum Adaptation." Journal of Sports Sciences. U.S. National Library of Medicine, 2011. Web.
  • Top 5 Benefits of Using a Plant Protein Powder

    With cardiovascular disease rates at all-time highs across the globe, people are beginning to turn more and more towards plant-based options for their nutrition.

     

    In the fitness industry, plant protein supplements have exploded in popularity and not just with a vegan crowd. From bodybuilders to the average weekend lifter, everyone is adding more plant-focused nutrients into their diets.

     

    Have you started to do the same?

    If not, let’s take a look at the top 5 benefits of using a plant protein powder for your health and fitness goals.

     

    1. No Lactose Allergy Worries

    Lactose intolerance is one of the most common food allergies in the world. If you get an upset stomach when you eat common dairy-based items like cheese and milk then there’s a good chance milk-based protein supplements will cause you the same stress.

     

    Supplementing with a high-quality plant-based protein supplement allows you to forget about whether or not your stomach will agree with what you’re drinking. Avoid allergy worries with plant protein. (1)

     

    1. May Help to Fight Disease

    A number of studies have connected diets high in animal products and low in vegetables with an increased risk of cardiovascular disease. While you don’t need to give up your chicken and fish, it is important to increase the amount of vegetables and fruits in your diet. Plant protein powder allows you to do this while supplementing your daily protein intake.

     

    A diet rich in plant-based foods has been shown to significantly decrease your risk for many ailments such as heart disease and high cholesterol. (1-3)

     

    1. Environmental Impact

    There’s a good chance that you’ve heard about the environmental destruction that is taking place due to deforestation. Forests are being cut down in order to make room for cows that supply both milk and meat. Most of the animal-based proteins you find on the market may have a negative impact on the environment by utilizing the milk product of these massive factory farm.

     

    Plant-based proteins, on the other hand, do not negatively contribute to the environment. Rather, they allow for more diverse crops to be harvested and protect the land from being used for slaughterhouses.

     

    1. Boost Your Health

    Continuing with the idea above, these cows are loaded up with soy-based feed, hormones, and antibiotics. Where do all of these compounds wind up? They find their way into your protein supplement.

     

    If you want to avoid the potentially troublesome additions in many whey protein products, you can use a plant-protein. Many plant proteins offer the same number of grams of protein per serving without the antibiotics or hormones.

     

    1. Just as Good as Whey

    One of the most popular reasons that people buy whey protein is because they believe that plant protein will not allow them to gain the same amount of muscle mass. This has been proven in several studies to be false.

     

    A study published in the Journal of the International Society of Sports Nutrition showed that plant protein such as pea protein isolate was just as effective as whey protein at promoting protein synthesis, increasing lean muscle mass, and boosting recovery. (2-3)

     

    Conclusion

    Ready to start incorporating more plant-based sources of protein into your diet to maximize your health and gains? Why not start by making your very own plant protein powder?

     

    You can mix several of the highest quality plant-based sources together with the Amino Z Supplement Builder. It even has pre-set recommendations based on your goals if you’re not sure which ingredients you want. Get started today!

     

     

    References

    1. Krajcovicova-Kudlackova M, Babinska K, Valachovicova M. Health benefits and risks of plant proteins. Bratisl Lek Listy. 2005;106(6-7):231-4.
    1. Nicolas Babault, Christos Païzis, Gaëlle Deley, Laetitia Guérin-Deremaux, Marie-Hélène Saniez, Catherine Lefranc-Millot and François A Allaert. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. Journal of the International Society of Sports Nutrition. 201512:3.
    1. Joy JM, Lowery RP, Wilson JM, et al. The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Nutrition Journal. 2013;12:86. doi:10.1186/1475-2891-12-86.
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