Is Vegan Protein as good as Whey?
It’s an argument that’s been around for a while, is vegan protein powder as effective as whey protein at building muscle?
According to a new study in the Journal of the International Society of Sports Nutrition, brown rice protein may be just as effective as animal based whey protein powder. The study conducted asked 11 MMA fighters to supplement their training with whey or plant based protein powder. Prior to the experiment the athletes lean vs. fat mass was recorded. The study ran over 6 weeks while the athletes trained intensely under the supervision of their coaches. The athletes were also asked to maintain their typical diets.
Following the 6 weeks the researchers measured the lean vs. fat mass of each athlete and discovered that “both the whey and rice protein resulted in statistically similar changes.”
This follows suit to a study that was conducted in 2015 with 160 people over 12 weeks, leading to the conclusion that Pea Protein was just as effective as Whey Protein Powder.
Why is there a stigma that Plant Based Protein is not as effective as Whey Protein?
The answer is simple, many plant based proteins contain all the essential amino acids however they are low in lysine, making them an incomplete protein. However, if you combine incomplete proteins with a diet that contains complementary amino acids, they combine to create a complete protein. Further, it is important to maintain a healthy diet that consists of proteins, working in conjunction with your protein powder.
It is also important to distinguish the difference between both types of proteins and when it is better to consume either whey protein or plant based.
For example, Whey protein is considered gold standard post training, however Vegan Protein powders are considered to be better consumed through smoothies throughout the day. This is because they maintain more stable blood sugar levels.
So, what protein powder is best for you?
It all comes down to your lifestyle and what suits your individual needs best. Whey protein power contains all essential amino acids and is easier for the body to absorb.
However, plant-based proteins are better for those that have dietary restrictions or sensitivities as it is gluten/lactose free and less likely to cause inflammation.
Like anything, over-consumption of a particular food group can result in intolerances. So, it is important to rotate your protein powders every now and then to prevent an intolerance from occurring.
What to look for when you are shopping for Plant Based Protein Powder…
They key to buying a quality plant based protein powder is to avoid anything overly processed or that contains additional artificial sweeteners.
Our Trilogy Vegan Plant Protein is not hydrolysed and doesn’t contain MSG.
What is hydrolysation and why don’t we do it?
Other vegetable proteins are made by boiling old vegetables that are unfit for sale in a vat of acid to create a brown sludge which is dried and powderised.
This process results in a vegetable protein that is high in MSG with an altered chemical profile that decreases its efficiency.
Trilogy Vegan Protein contains a rice protein that is extracted using a low temperature process and organic enzymes without any hexane or synthetic chemicals to avoid protein denaturation and ensure a superior flavour.