What are the best sources of vegetable protein?

The desire to reduce our consumption of animal proteins should not overshadow our body’s needs for proteins.

Becoming Vegan, reducing your meat consumption or going on a diet to lose weight are all decisions that have a strong influence on the functioning of our body. A wise choice of protein sources is essential and has an impact on muscle development, performance and the immune system.

For athletes, in order for the recovery process and then muscle development to take place in optimal conditions, a sufficient protein intake is necessary.

But where do we find the proteins? Are plant and animal proteins the same? Let’s discover together the many possibilities to replace animal protein intake with vegetable protein.

The body’s daily protein requirements

The daily protein requirements vary greatly depending on the sex and age of the individual. Men have more muscle mass than women in general. They will therefore need a diet richer in protein. For a sedentary person, we estimate the need between 1.3 and 1.5g of protein per kg of body weight.

But the needs are also dependent on the period of life in which the person is located:

A growing adolescent will need more protein than an adult woman. Likewise, a pregnant or breastfeeding woman should be careful to vary the sources of protein: The production of new cells then requires a lot of protein. For an athletic person, we estimate the need between 1.5 and 2.5g of protein per kg of body weight.

Which proteins to replace meat?

The consumption of meat has long been seen as vital for ensuring protein intake. Yet in recent years, mentalities have changed and consumers have changed their habits in order to find amino acids in a healthier diet that respects the environment.

A varied diet containing rice, soybeans, but also legumes such as peas and lentils helps ensure sufficient protein intake. Let’s do a review of plants known for their protein intake:

Legumes: example of lentils

Lentils are a great source of protein. 100g of boiled lentils contain 9 to 10g of protein. It is therefore considered that a portion of lentils provides as much protein as a small steak. Its high fiber content is excellent for our body. Lentils are rich in complex carbohydrates, so it is a source of protein to be consumed preferably at midday in order to benefit from the energy of its carbohydrates.

The example of spirulina

This food supplement has been all the rage for the past 5 years. It contains 50 to 60% protein.

Spirulina is a spiral-shaped algae that is far from being a young first! It has been observed on Earth for at least 3 billion years. It has the particularity of containing a large amount of protein, but also vitamins. In addition, it contains few calories .

The main disadvantage of spirulina is the taste which can repel some people, but also its price.

In order to get a significant protein intake, you should consume large amounts of it. It is also essential to choose an organic spirulina powder so as not to alter the quality of this protein intake.

Conclusion: Given the large amount of spirulina to consume to have sufficient protein intake, spirulina does not seem to us to be a good choice.

Hemp: source of vegetable proteins

Hemp is a known alternative to animal protein. It is a good source of vegetable protein with around 25g of protein per 100g.

However, the consumption of hemp is sometimes also associated with gastric problems (gas, too liquid stools, feelings of bloating …). It is therefore necessary to think about varying the sources of proteins to restore a good balance of the intestinal flora and avoid intestinal inflammation. Do not hesitate to consume hemp seeds with oatmeal for example. Hemp is also available in powder form that can be incorporated into culinary preparations. Given the gastric problems it causes, hemp is not suitable for everyone!

Consume nettle powder!

Nettle has a bad press and is often considered a weed in our gardens. Nettle soups were however well known to our parents and grandparents!

Consumed in different forms, nettle guarantees the supply of vitamins A, B, C, E and minerals. It contains a large amount of protein. In nettle, there are 18 amino acids and in particular 8 essential acids that our body cannot synthesize. This plant is also appreciated for its concentration in potassium, calcium, magnesium, silica and zinc. It is therefore indicated as much for the supply of these nutrients as for the fact that it helps the body to assimilate them correctly.

Adopt nettle leaf powder so as not to have to harvest and prepare it yourself, thus avoiding unpleasant nettle stings. It contains almost 50% protein!

Disadvantage of nettle powder: a marked vegetable taste . It can be incorporated into soups, vinaigrette or by sprinkling salads for example.

What are the interests of vegetable proteins?

By reading the opinions of experts, we realize the catastrophic impact of our meat consumption on our body, but also on our environment. The replacement or alternation between animal proteins and plant proteins therefore has an ecological interest and for our health.

The impact on ecology and animal welfare

The consumption of meat takes a heavy toll on our planet. According to the FAO report on The State of Food and Agriculture , cattle breeding is the source of 14.5% of GHG emissions (Greenhouse Gas ) linked to human activities. Beef and lamb productions are the most emitting.

On the other hand, consumers of meat are gradually becoming aware of how animals are treated throughout their lives. The animal sector must make efforts, in particular on breeding and on the way in which animals are treated in slaughterhouses. Outdoor breeding will be preferred for animal welfare.

The interest of whey for athletes

Whey, or whey protein, is well known to athletes because it is the most convenient and economical source of protein for them. Derived from milk, it has the advantage of having a limited ecological impact and excellent assimilation for the body. Its amino acid profile is the one that most closely matches the muscle needs of the human body. It is also the source of protein contained in infant formula.

For animal welfare, the mention ” from pasture milk ” ensures that the cows have been able to graze in the meadows and that they have not been concentrated, which has the disadvantage of a diet often enriched with soybean meal and the use of antibiotics to prevent the proliferation of diseases due to over-concentration. Nutripure whey isolate is made from fresh milk from French pastures.

The disadvantages of vegetable proteins compared to whey

You should know that the high consumption of plants can result in inflammation of our intestinal wall and a deterioration of the microbiota, because the digestibility of vegetable proteins is always less good than whey protein.

For people with intestinal sensitivity, a consumption of vegetable protein powder alternating with whey will be a good compromise.

Good intake of amino acids in rice and pea proteins

The proteins provided by eating rice and peas have an interesting amino acid profile (aminogram). Improving the traceability and digestibility of pea and rice proteins now makes it possible to offer a vegetable protein powder similar in terms of use to whey.

Thus, it is possible to consume the rice or pea protein in the form of powder. The mixture of pea and rice proteins in a 70/30 proportion allows to obtain an amino acid profile close to that of whey.

The taste of vegetable protein compared to protein powder

This is often where the shoe pinches. The taste of vegetable proteins has often put off the most sensitive palates. The first test is often decisive and can quickly end the chapter on vegetable proteins. Vegetable protein has a thicker texture and more astringent than whey protein.

How to use vegetable protein powder?

There are two tips for consuming vegetable protein:

• The mixture with vegetable milk which will give more roundness to the final drink. We recommend mixing 250ml of vegetable milk of your choice with 30g of vegetable proteins
• The use of natural flavors: indeed, it is possible to add aromas to better appreciate the taste. Opt for a chocolate or lime flavor so you don’t feel like you’re consuming protein, but you’re enjoying a tasty drink or enjoying a tasty food preparation.

Here are other ideas for cooking you vegetable protein powder!

Protein bars brownie style

And why not design your own protein bars that you can consume during your intensive workouts. This is the solution to know what you are eating and to know the composition of this snack. Rather than buying them in the store, it is possible to make them yourself with this particularly delicious recipe.

To make 4 protein bars, you will need:

• 230g cooked black beans
• 1 bag of organic vanilla sugar
• 40g of vegetable protein
• 30g low-fat cocoa
• 30g of coconut oil
• 20g chocolate chips (optional if you want an even lighter brownie).

For the preparation:

Prepare the black beans (rinse them, drain them) then mix them by adding the vegetable protein powder, vanilla sugar, lean cocoa and coconut oil that you will have melted beforehand.

You will then obtain a dough like that of a traditional brownie.

Add the nuggets and mix them into the dough. Then choose silicone molds to form your bars. Fill them with dough and let stand for at least 2 hours. Unmold and condition them to keep them.

To consume during or after a workout. Be careful, this bar contains as many calories as a traditional brownie bar. But there is also 4 times more protein and less sugar . This will prevent you from the risk of a blood sugar spike.

Vegetable soup for a low calorie diet

It is possible to incorporate vegetable proteins in any soup. We recommend adding one pod (15g) to two pods in your bowl when you are consuming it.

Tasty pancakes

With protein powder, it is also possible to make pancakes that will delight the whole family.

For 6 pancakes, plan:

Mix all the ingredients in your blender to obtain a smooth paste.

In a hot and oiled pan, make your pancakes then turn them over. Enjoy them plain or with a topping of your choice.

How to choose the best plant-based protein?

Before jumping headlong into purchasing plant-based protein, it is important to take certain criteria into consideration.

The composition of the product

Check the composition of the product and its amino acid content. These proteins must contain all the essential amino acids. Then pay attention to the digestibility of vegetable proteins. To help you, there is a scoring system for evaluating protein. This is the PDCAAS index ( Protein Digestibility Corrected Amino Acid Score ). In French, it is also known by the acronym SCCD (Corrected Chemical Score for Digestibility).

This evaluation tool makes it possible to gauge the quality of the proteins contained in the powders placed on the market. This rating will help you better understand the quality of protein powders, but also their digestibility. The closer the rate is to note 1, the more quality and digestible the protein powder. Nutripure vegetable proteins have a PDCAAS of 1.

The origin of vegetable proteins

Like all ingredients, it’s best to avoid consuming plant-based proteins that you don’t know where they come from. Be sure that vegetable proteins do not contain pesticides, GMOs or allergenic ingredients .

Make sure your vegetable proteins are coming from. Ideally, they should come from the European Union and be organic . In addition, never consume soybeans grown in Amazonian lands. Indeed, this encourages deforestation of the Amazon rainforest.

Our opinion on vegetable proteins

Plant-based protein is ideal as an alternative and convenient source of protein, whether it’s when changing your diet or when you exercise regularly

When to take vegetable protein?

Vegetable protein can be taken at different times of the day.

When playing sports, it is advisable to consume them immediately after intense effort. Thus, proteins will help muscle recovery and help you achieve better sports performance at the next workout.

Prepare your shaker to consume your drink containing vegetable proteins within an hour of exercising. At rest after a powerful effort, the body searches for proteins to assimilate them. This is also called “the protein window”. So give your body what it needs.

The absorption of vegetable proteins is rather recommended after a bodybuilding session or interval work which will have solicited the muscles. If you have drawn on your glycogen reserves during a long effort, for example, it is good to add carbohydrates, because the body has rather drawn on its carbohydrate reserve.

Vegetable proteins are also essential as part of a vegan diet. But it is also possible to supplement a traditional diet containing animal proteins. This is the opportunity to make a smooth transition without causing deficiencies in the body .

Dosage and dosage

The strength and dosage are primarily related to your build and daily activity. Do not hesitate to adjust the intake of vegetable proteins to your own needs which we recall that they are between 1.3 and 2.5 g of proteins per kilo per day, to be divided between the classic diet and proteins powder.

We therefore recommend consuming one to two servings of protein per day, i.e. 30 to 60g per day of protein powder. For a dose, count € 1.

Contraindications and side effects of vegetable proteins

As in any supplementation and in any type of diet, weighting is essential. Food supplements and vegetable protein powders must support a balanced and healthy diet.

Plant protein is also slightly less effective than animal protein. This is also why it is advisable to opt for vegetable proteins that are easy to assimilate.

Regarding whey, some people may develop an allergy or be prone to lactose intolerance. It is therefore advisable to choose vegetable proteins that do not contain lactose at all. Nutripure whey isolate is lactose free.