Plant protein powder is a supplement made by extracting protein from plant sources such as Brown Rice, Quinoa, or peas. Plant protein powder is a great fit for almost any diet as it is naturally vegan and hypoallergenic. Plant protein is a high-quality protein that has numerous benefits. These vegetarian proteins are lower in calories and free of harmful bacteria. They are easy to digest and can improve performance, endurance and muscle growth. They fulfill hunger cravings, too. Most people might be worried about taking plant protein in case it has any side effects, but plant proteins are safe for long-term consumption!
This article reviews the nutritional value, numerous benefits and possible side effects of plant protein.
Nutritional Benefits of Plant Protein
Plant protein is usually made by combining protein extracted from two or more plant sources to make a more “complete” protein with a higher profile of Branched-Chain Amino Acids (BCAAs)and to get the combined benefits of each one.
For example, OZiva Bioactive Plant Protein is made combining Pea Protein, Mung Bean and Brown Rice. Nutritional profiles can vary as per different plant proteins, but 1 scoop of OZiva Bioactive Plant Protein contains:
- Protein – 25 grams
- Vitamins & Minerals – 100% RDA
Plant protein offers many nutritional benefits, not just for vegetarians and vegans, but also people who are trying out a plant-based diet for the first time.
High-Quality Protein Source to Improve Holistic Health
Complete plant proteins contain all nine essential amino acids that your body cannot create naturally. It is essential for the body to obtain these from food. Plant protein is also a powerful source of BCAAs which promote healthy blood flow, heart rates, and muscle growth.
Plant proteins in some cases can be more difficult to absorb than animal proteins, however their nutritional value makes it worth it. Also pea protein is one of the most easily digested plant proteins, so choose a plant protein containing it for the best effects.
Excellent Vitamins & Minerals Profile
Plant protein is rich in plenty of vitamins and minerals. These vitamins and minerals act as a catalyst for processing macronutrients like protein for a healthy body. What plant protein lacks in easy absorption due to protein, it makes up for in its vitamins and minerals profile.
- Vitamin D helps in growth and muscle maintenance.
- Vitamin B12 improves muscle growth and coordination. It ensures that the brain and muscles communicate efficiently.
- Iron is critical for optimal athletic performance and endurance because of its role in energy metabolism, oxygen transport and acid-base balance.
- Magnesium helps in reducing blood pressure and helps you sleep better, which is important for healthy recovery.
OZiva Bioactive Plant Protein contains 100% of the Recommended Daily Allowance of all these vitamins and minerals.
Plant Protein Works with Almost All Diets
Plant protein powders are mostly soy-free, gluten-free, dairy-free, and do not contain any of the top allergens – including peanuts, milk, eggs, or wheat. Plant protein is made without artificial sweeteners or added sugar.
Therefore, they work with nearly any diet and are easily absorbed into liquids like water and milk to consume.
Check out the Numerous Health Benefits of Plant Protein
Can Help Improve Athletic Performance
Athletes can benefit tremendously from plant protein. It can help increase their energy levels throughout the day, It can help increase energy levels, and improve endurance and muscle recovery to allow for longer and tougher workouts.
Can Provide Useful Nutrients
Vegetarian proteins are lower in calories and heart-harming saturated fat, easier to digest, and free of antibiotics and harmful bacteria. They are often higher in dietary fibre as compared to animal proteins.
Lead to Good Heart and Body Health
Vegetarian proteins also keep your body healthy and strong for years, help you fight off diseases and enhance your immunity. In fact, you could probably live longer if you included more vegetarian proteins in your diet. Plant proteins, especially bioactive sources of protein for vegetarians, contain high amounts of dietary fibre which contributes towards good cardiovascular health as well.
They Help you Feel Fuller For Long Hours
Ever notice how you might get hungry soon after eating protein from animal sources, but vegetarian proteins can keep you full for hours? Sources of plant protein like pea protein, mung bean or brown rice help you stay satisfied until your next meal, which is very useful for fitness. A study by Food and Nutrition discovered that if a person consumes a meal rich in vegetarian proteins, they consume 12 percent less calories in their next meal. Experts believe it is because of the high fibre content in vegetarian proteins.
Help with Weight Loss
You can also include vegetarian proteins in your diet for weight loss! A study by the Journal of General Medicine found that including vegetarian proteins in your diet helps you stay full for longer periods of time and prevents snacking in between meals.
Potential Side Effects of Plant Protein
Generally, plant protein powder is very tolerated by most people, with very few side effects. Since plant protein is made by isolating plant sources, which are safe in the long-term, it does not lead to bloating or any other digestive problems. So people can safely consume plant protein without worrying.
Do not exceed the recommended amount for consumption (1 scoop a day). Extremely high doses can result in your liver struggling to process protein fast enough. This could lead to possible side effects like high levels of ammonia in the blood, nausea and diarrhoea.
For best results, consume within two hours of workout to take advantage of the anabolic window.