Powdered proteins are mainly used by vegans, who follow a diet completely free of animal foods. Vegan proteins are usually produced from foods such as soy, rice and peas, and can be used to supplement the diet and to promote muscle mass gain.
In general, the most common protein powder is Whey Protein, made from whey from cow's milk, but there are vegetable supplements made from grains such as:
- Soy; Pea; Rice; Chia; Almonds; Peanuts; Hemp.
These supplements are usually free of gluten and lactose, and can be added with flavorings that give different flavors of vanilla, chocolate and strawberry, for example. They are usually sold in food supplement stores.
How to choose a good protein
In general, a good vegetable protein is made from non-transgenic and organic grains, which guarantees the quality of the product and the reduction of the use of pesticides in the plantation. Soy is the grain that provides the largest number of amino acids, thus being the most complete vegetable protein, but there are also protein mixtures with excellent quality on the market, such as those that use rice and peas as sources of amino acids.
It is also important to observe the amount of protein per serving of the product, because the more protein and less carbohydrate, the better the concentration and quality of the product. This information can be found in the nutrition information table on the label of each product. See why consuming organic food.
When to use
Powdered vegetable protein can be used to supplement the diet of people who do not consume animal foods, which are the main sources of protein in the diet. Having an adequate consumption of proteins is important for functions such as promoting growth, wound healing, strengthening the immune system and cell renewal.
In addition, the supplement can be used to stimulate muscle mass gain, an objective that requires greater consumption of good quality proteins to promote muscle recovery and growth.
Recommended quantity
In general, about 30g of protein powder is used per day, but this amount can vary according to the weight, gender, age and type of training of each person, and should be recommended by the doctor or nutritionist.
In addition, it is also necessary to assess the amount and type of protein naturally consumed from food, so that the supplement is used in the right amount to complement the diet. Find out which vegetables are rich in protein.
