Supplement Godfather

Plant-based proteins are gaining more and more popularity in recent years, and for good reason! Vegan proteins provide muscle-building and recovery benefits that are comparable to animal-based proteins. Plant proteins also deliver additional health benefits and nutrients that animal proteins can’t provide. For a more in-depth look at plant-based nutrition and how it’s being embraced by many athletes and bodybuilders, check out my feature article titled “Vegan Bodybuilding” on page XX in this issue. In this column here, I’m going to give you the details on the top plant-based protein sources and their unique properties.

(1) HEMP
Hemp protein is derived from hemp seeds and is considered the king of all plant-based protein sources. Hemp protein powder is produced when whole hemp seeds are cold pressed to expel the oil and then milled at low temperatures to produce a concentrated form of protein. Hemp protein is an excellent source of complete protein and provides a high level of essential amino acids. It’s exceptionally high in branched-chain amino acids (BCAAs). Hemp contains edestin and albumen proteins, which are similar in structure to the proteins that naturally occur in our bodies. Because much of hemp’s protein resembles that found in the human body, it’s very easily digested and used by the body. Hemp protein provides fibre and essential fatty acids (EFAs) and is a good source of many vitamins and minerals. Hemp protein is one of the least allergenic of all protein sources, which makes it an excellent choice for those who are allergic to other protein sources.

(2) YELLOW PEA
Yellow pea protein is derived from yellow split peas and offers up an easily digestible source of natural vegan protein. It delivers an impressive amino acid profile that includes all the essential amino acids. Yellow pea protein is high in BCAAs, lysine, arginine, and glutamine, all of which are important for muscle growth and recovery. Yellow pea is a great source of iron, which can sometimes be hard to find in a plant-based diet. Iron is an important mineral for athletes as it’s involved in oxygen transport, cell growth, and thyroid function. Just like hemp protein, yellow pea protein is hypoallergenic and a great choice for those who have an allergy or sensitivity to milk-based protein powders.

(3) SACHA INCHI
The sacha inchi plant is native to the Peruvian rain forest and has traditionally been used for centuries as an energizing food source. It also goes by the name of mountain peanut, but it’s not related to the traditional peanut at all. Sacha inchi protein is low allergenic and delivers a high content of aminos, including all nine essential amino acids, making it a complete protein source. It’s particularly high in tryptophan, which makes it a perfect complement to hemp and pea protein, which tend to have a lower tryptophan content. Sacha inchi is one of the greatest plant-based sources of omega-3 fatty acids in the world.

(4) BROWN RICE
Brown rice protein delivers a very high protein content and an excellent amino acid profile. It contains all the essential amino acids and is particularly high in cysteine and methionine. Just like the other vegan protein sources we’ve already covered, brown rice is also a very low allergenic protein. Brown rice protein provides several health benefits and is rich in minerals such as iron and magnesium, vitamins, and natural fibres. The only downside to brown rice protein is that it’s very challenging to find a raw material source that doesn’t have high levels of heavy (toxic) metals, such as lead, cadmium, arsenic, and mercury, which is the only reason I tend to stay away from this protein source.

(5) SOY
Soy is a great source of protein for vegans because it’s considered one of the most complete protein sources, which means it provides all the essential amino acids needed for optimal human health. As a matter of fact, soy protein intake is correlated with healthier cholesterol levels and a reduced risk of heart disease. Soy protein is especially popular with women because research shows that regular consumption can increase bone mineral density and improve the rate of bone turnover in peri- and post-menopausal women. Soy is also an excellent source of calcium, iron, potassium, omega-3 fatty acids, and fibre. Many athletes and bodybuilders are afraid of soy for two main reasons: digestion and estrogen/hormonal issues. Well, truth be told, not all soy is bad. There’s good and bad soy. Good soy comes from natural, whole soybean sources (and the least refined sources) such as fresh tofu, edamame beans, tempeh, natto, and miso. Tempeh, natto, and miso are the best sources because they’re fermented and provide even greater benefits for digestive and immune system health. Fermented soy will help digestion and allow your body to absorb all the great nutrients that soy contains (including the protein). Bad soy comes from highly refined sources, such as soy protein isolate, which is in my opinion the worst type of soy and is what’s found in nearly every soy protein supplement. Soy protein isolate is highly refined and is definitely not in its natural form. This is the stuff that people cannot digest. It’s what causes people stomach problems and can negatively affect hormone levels. If you’re going to consume soy, I suggest limiting it to once a day, and make sure you only consume natural whole-food sources.

For more about Vegan bodybuilding and alternative protein sources from Don Gauvreau, click here!