Are you a long-time vegetarian looking for a way to get more protein in your diet?
Are you a meat eater looking to incorporate more plant-based protein?
Do you simply want to improve your overall health?
Plant protein has surged in popularity in recent years thanks, in part, to the studies associating animal protein products with increased risk of illness. What's more, plant-based proteins have been found in several key studies to be just as effective at supporting muscle recovery and growth.
If you are in the market for an effective plant-based protein, you'll need to know which types should be in your supplement. Let's take a look at the top 4 plant ingredients to mix together for the perfect plant protein supplement.
Pea Protein Isolate
A ground-breaking study published in the Journal of the International Society of Sports Nutrition demonstrated that pea protein isolate was just as effective as whey protein at promoting the following benefits:
- May trigger protein synthesis
- May boost recovery
- May increase lean muscle mass (1)
The next ingredient you'll want to use in a plant-based protein is rice protein. Most commonly sourced from brown rice, this protein source is ideal for those with digestive issues. Rice protein is easy to assimilate and highly bioavailable. It has been found in studies to promote fat loss, boost muscle building, and support strength gains. (2)
Soy Protein Isolate
Soy protein is found in many store-bought products and has received some negative attention in the last few years; however, soy protein isolate is NOT the same as regular soy protein.
Soy protein isolate is processed in a different manner, ensuring it's ideal for digestion and assimilation. It also ranks high in bioavailability. When you're looking for an elite quality plant protein, be sure that it contains soy protein isolate.
Studies show that soy protein isolate may be able to support the following benefits:
- May boost lean muscle mass growth
- May protect current lean tissue from breakdown
- May support overall health and wellness (3)
Wheat Grass Powder
Finally, no plant-based protein is complete without wheat grass powder.
Wheat grass exploded on to the health scene about a decade ago when celebrity doctors began to recommend it on a regular basis for overall health and wellness. Wheat grass also happens to be the perfect plant protein counterpart.
Wheat grass powder is packed with the following:
- Vitamin C & E
Its impressive nutrient profile makes it ideal for sports recovery. What's more, the antioxidant content of wheat grass powder helps to destroy free radicals, improve cardiovascular risk factors, and support overall health. (4)
Why waste time looking for the perfect plant protein when you can make your own?
With the Amino Z Supplement Builder, you can create your own plant protein masterpiece.
You can use the ingredients above and even throw in some additions of your own. It's fast, easy-to-use, and inexpensive. Make your own supplement with the Amino Z Supplement Builder.
- 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.
- 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.
- Hashimoto R, Sakai A, Murayama M, Ochi A, Abe T, Hirasaka K, Ohno A, Teshima-Kondo S, Yanagawa H, Yasui N, Inatsugi M, Doi D, Takeda M, Mukai R, Terao J, Nikawa T. Effects of dietary soy protein on skeletal muscle volume and strength in humans with various physical activities. J Med Invest. 2015;62(3-4):177-83. doi: 10.2152/jmi.62.177.
- Bar-Sela G, Cohen M, Ben-Arye E, Epelbaum R. The Medical Use of Wheatgrass: Review of the Gap Between Basic and Clinical Applications. Mini Rev Med Chem. 2015;15(12):1002-10.