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Tag Archives: plant protein

  • Higher Plant Protein Diets may Attenuate PMS Related Performance Impairment, Study Finds

    Millions of women around the world experience premenstrual syndrome (PMS), characterized by physical and psychological symptoms such as irritability, anger, depressive mood swings, pain and bloating in the weeks leading up to the normal monthly menstrual cycle.

    Symptoms of PMS may be severe enough to result in athletic impairment, posing a huge hurdle for prospective female athletes that may be out of commission for an extended period of time each month.

    A study was devised to investigate the relationship between dietary protein consumption and occurrence of PMS.

    The Study

    Researchers at Kindai University in Japan recruited 135 female athletes between the ages of 18 and 23 years, who are members of authorized university clubs that consistently produce highly ranked Japanese athletes amongst university sports disciplines.

    Part of the study involved completion of self-administered questionnaires that ascertained normal dietary habits, demographics and if it was usual for that individual to experience PMS related athletic impairment of performance.

    Total protein from animal and plant sources was then calculated, along with the relative proportion of each in the diet. After which, participants were divided into two groups; one group that included 18 athletes with self-reported PMS related performance impairment, and 117 subjects that did not experience such impairment.

    Consideration was also given to the amount of time spent training daily, along with average caloric intake.

    The Results

    Overall, very small difference was observed in the total amount of protein consumed daily by the athletes. In particular, however, was the fact that the group that experienced performance impairment as a result of PMS had self-reported higher intake of animal-based proteins, relative to the amount of plant proteins consumed (average 50g vs 25g).

    The group whose performance was unaffected reported an average animal protein consumption of 35 g, versus 27 g of plant protein daily.

    Calculating the relative proportion of plant protein in both groups, the women that experienced PMS induced performance impairment consumed 39% of their protein from plant-based sources, while the unaffected group consumed an average 46% plant-based protein [1].

    Conclusion/Caveats

    Even though there was a clear correlation between the relative amount of plant protein consumed and occurrence of PMS related performance impairment, the sample size of the study is very small and not enough to make generalizations.

    For instance, Asians typically consume a greater amount of plant-based proteins than their Western counterparts, which would mandate inclusion of a wider cross-section of women in subsequent studies.

    In addition to this, analysis of the particular plant proteins consumed need to be considered, since soy proteins, for example, contain phytoestrogens [2] that may influence hormonal homeostasis at this time. Other protein sources such as pea protein are well-accepted, and warrant inclusion in additional studies too.

    In addition to this, the stress physical activity places on the body could have also contributed to differences within the two groups, as inflammatory processes that occur post training could contribute to greater pain (and prostaglandin synthesis).

    Regardless, this preliminary study has paved the way for subsequent studies of a similar nature to be conducted, using more variables and better controls.

    References

    Yamada K, Takeda T (2018). Low Proportion of Dietary Plant Protein among Athletes with Premenstrual Syndrome-Related Performance Impairment. The Tohoku Journal of Experimental Medicine 2018 Feb; 244(2):119-122. doi: 10.1620/tjem.244.119.

    Bryant M, Cassidy A, et al. Effect of consumption of soy isoflavones on behavioural, somatic and affective symptoms in women with premenstrual syndrome. The British Journal Of Nutrition 2005 May; 93(5):731-9.

  • 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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