Essential Questions Answered: Decoding the Science of Amino Acids in Vegan Protein
The answer is yes, vegan protein sources can provide all essential amino acids, but it requires a bit of knowledge and planning.
First, let’s talk about what amino acids are and why they are essential. Amino acids are the building blocks of protein, and there are 20 different types that our bodies need to function properly. Nine of these amino acids are essential, meaning our bodies cannot produce them on their own, and we must obtain them from our diets.
Animal-based proteins such as meat, dairy, and eggs contain all nine essential amino acids, which is why they are referred to as “complete” proteins. However, many vegan protein sources are “incomplete” proteins, meaning they lack one or more of the essential amino acids, and hence a combination of two or more ingredients is required. And I have explained it in great detail in the post: Protein, Everything you should be aware of
Thus by combining different plant-based protein sources, you can create a “complete” protein. This is known as protein complementation. For example, combining Almond and Flaxseed results in complete Protein, Similarly beans and rice or hummus and pita bread can create a complete protein.
Research reference on Vegan Protein.
Now let us discuss with references to recent research on the topic of vegan protein and amino acids.
1) Krajcovicova-Kudlackova, M., Babinska, K., & Valachovicova, M. (2003). Health benefits and risks of plant proteins. Bratislavske lekarske listy, 104(3), 84-91. This review paper summarizes the health benefits and risks of different types of plant proteins, including their amino acid profiles.
2) Tang, J. E., Moore, D. R., Kujbida, G. W., Tarnopolsky, M. A., & Phillips, S. M. (2009). Ingestion of whey hydrolysate, casein, or soy protein isolate effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. Journal of Applied Physiology, 107(3), 987-992. This study compared the effects of different types of protein (whey, casein, and soy) on muscle protein synthesis after resistance exercise.
3) Joy, J. M., Lowery, R. P., Wilson, J. M., Purpura, M., De Souza, E. O., Wilson, S. M., … & Jäger, R. (2013). The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Nutrition Journal, 12(1), 86. This study compared the effects of whey and rice protein supplementation on body composition and exercise performance in resistance-trained individuals.
4) Mariotti, F., & Gardner, C. D. (2019). Dietary protein and amino acids in vegetarian diets—a review. Nutrients, 11(11), 2661. This review paper discusses the amino acid profiles of different plant-based protein sources and the importance of protein complementation in vegetarian diets.
Many vegan protein sources also contain a significant amount of protein per serving. For example, one cup of cooked lentils contains around 18 grams of protein, while one cup of cooked quinoa contains around 8 grams of protein.
Moreover, a study published in the Journal of the International Society of Sports Nutrition found that vegan protein sources are just as effective as animal-based protein sources in supporting muscle growth and recovery after exercise.
It’s also essential to note that a well-planned vegan diet can provide all essential amino acids without the need for protein complementation. By eating a varied diet that includes a mix of protein-rich plant-based foods such as legumes, nuts, seeds, and whole grains, you can ensure that you are getting all the amino acids your body needs.
Conclusion:
In conclusion, yes, vegan protein sources can provide all essential amino acids, but they require some planning and knowledge. By combining different plant-based protein sources or eating a varied diet, you can get all the essential amino acids you need to support a healthy lifestyle.
Now, here are Few Facts before I finish:
These are the same lines from my book “Great Health Comes from Exercise & Nutrition”
a) Everyone is an individual, so what suits me, may or may not suit the next person.
b) If a person has a medical condition, a doctor’s advice and prescribed medication will only help.
c) While buying any protein powder from the market read the labels carefully, and Watch out for various codes, and words like Anti-caking agent, and INS 551( Also known as Silicon dioxide), All these are Laboratory made chemicals, and although approved by regulatory bodies think twice, will you consume a spoon of Silicon dioxide? And Silicon dioxide is just one product, there are numerous others like BHA ( Butylated hydroxyanisole ), BHT ( Butylated hydroxytoluene ) and the list of lab-made chemicals goes on and on with various codes, that we generally ignore.
Hence read the labels especially the ingredients list of the product before buying.
If you are interested in buying chemical-free Natural vegan Protein powder, Health drinks for kids or our delicious but chemical-free Energy bars and Protein bars shop @ Sheer MADness.
One can also buy our Products From Flipkart, Jio Mart or ONDC in India.
d) Exercise is the key to fitness, we should always keep in mind that exercise and nutrition are two sides of the same coin and always go hand in hand. So only nutrition will not help you attain any goals till it is not supplemented with Exercise.
e) Excess of anything is wrong, it can be the best nutrient-filled superfood, but one should consume only recommended quantities.
f) Regarding health, fitness, and nutrition, remember that Rome was not built in a day. Your discipline and consistency is the key.
g) It’s not only Exercise and protein that builds muscles, there are numerous other factors like a healthy gut, numerous macro and micronutrients, your body type and DNA, the amount of rest the body gets, the lifestyle an individual lives, and on and on it goes. Out of all these, exercise and nutrition are within our control, and one should focus on these two primary aspects.
h) For More benefits related to Vegan Protein Powder, I will request you to read the Post: Muscle Growth to Health, Plant Protein Powders are the future.
i) To clear any doubt related to the topic of “Protein” I would request you to read my post “Protein, Everything you should be aware of.”
j) And the most important part: Nothing is better than a balanced meal.
Article by Chef Ashutosh Awasthi.
Disclaimer: Our products are a source of HEALTHY NUTRIENTS and COMPLETELY FREE OF ANY ADDED CHEMICALS.
We do not claim to cure any medical condition.
The information provided is informational, and we do not claim to diagnose or treat a person with any specific medical condition.
