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Unlocking the Power of Plant-Based Protein for Vegans and Vegetarians

Published : Mar 09, 2022 19 mins read Updated On : Dec 07, 2023

Proteins are required for the formation, function, and regulation of the body's tissues and organs, and they do the majority of their work in cells. Aside from being vegetarian, there is a new concept that has emerged among today's generation. Vegan protein, which is a protein, obtained from plant-based sources, such as pea, rice, and soy proteins etc. As long as calorie intake is appropriate, it is simple for a vegan to follow a diet that fulfils protein guidelines. A vegan diet implies that protein cannot be obtained from the same sources as a non-vegetarian diet. A vegan, on the other hand, can consume a range of plant-based protein sources. Protein's Recommended Dietary Allowance (RDA) is a modest 0.8 grammes per kilograms of body weight. The RDA is the quantity of a nutrient that is required to fulfil your basic nutritional needs.

Plant based protein for Vegans

What is plant-based protein?

Plant proteins are synthesized from protein sources that are found in plants. They are an excellent protein substitute for dairy-based protein powders such as whey and casein. Plant-based protein is protein sourced from plant-based sources such as brown rice, peas, soy, chia seeds, flaxseeds, hemp seeds, and legumes.

Plant proteins are extremely healthy, not only because they are high in protein, but also because they include fiber, vitamins, and minerals. Our fiber consumption is typically inadequate; but, by introducing certain plant proteins into your diet, such as pulses, peas, and nuts, you may easily increase your fiber intake.

Why plant-based protein is important?

Simply said, protein is a macronutrient (a nutrient that humans require in bigger amounts) made up of amino acids that are stitched together into lengthy chains. Some of these chains may be produced spontaneously by your body – known as 'non-essential' chains – while others cannot. These are known as 'essential' amino acids because they must be obtained from diet. When you eat a protein-rich food, your body breaks it down into amino acids, which it then utilizes to make anything from new muscle to organs and hair.

Consuming plant-based protein can give you major benefits like:

  1. People who are allergic to lactose or other animal-based food can safely consume plant protein.
  2. Plant protein increases your calorie-burning rate, hence increasing your metabolism. It aids in the burning of fat and the development of lean muscle.
  3. They include all of the key amino acids needed for muscle protein synthesis and post-exercise muscle repair.
  4. They include dietary fiber, are low in carbohydrates and fat, and hence reduce hunger cravings.
  5. They digest smoothly and are gentle on the stomach, causing no GI distress.

Plant-based protein Sources:

Because most protein-rich food sources are lean meat, eggs, or fish and seafoods, most vegetarians are concerned about receiving enough protein from their diet. Here are some easy-to-find healthy protein-rich food sources for vegetarians that can help obtain adequate protein:

  • Brown rice: Brown rice is a complete grain that includes the fiber bran, the nutritious germ, and the carbohydrate-rich endosperm. Brown rice has 5g of protein per cup. Brown rice is also high in magnesium and fiber, both of which aid with blood sugar regulation. Brown rice bran includes a high concentration of antioxidants, which can help neutralize damaging free radical molecules and decrease inflammation in the body. Eating brown rice instead of white rice may also help you lose weight, lower your BMI, and shrink the size of your waist and hips.
  • Peas: Peas are high in protein because they contain all nine essential amino acids, making them a complete protein. A cup of these green beauties has approximately 9g of protein. They are also an excellent source of vitamins A, C, and K, as well as fiber and minerals including manganese, iron, and phosphorus.
  • Grains: You might think of grains as largely carbs, however they also have a high protein content. A half-cup amount of oats, for example, contributes 5 grammes of protein to your breakfast. A quarter cup (uncooked) barley or quinoa adds 5 to 6 grammes as well. Tiff, millet, amaranth, and other ancient grains can also be used to spice up your dishes.
  • Seeds: Seeds have recently piqued the curiosity of people from all over the world due to their numerous advantages. Consuming 1-2 varieties of nuts and 1 spoon of any roasted seed on a daily basis is an excellent approach to increase your protein consumption. 1 ounce (28 g) of Flax seeds has roughly 5g of protein, 1 ounce of Hemp seeds contains around 8 g of protein, and 1 ounce of Pumpkin seeds contains approximately 7g of protein. They may be taken by blending them into smoothie or soaking them and adding them in any beverage.
  • Nuts: Nuts are considered super foods and provide a great, protein-rich snack or supplement to meals. One cup of oil roasted mixed nuts has roughly 27g of protein. Nuts are highly nutritious foods with complex matrices rich in unsaturated fatty acids and other bioactive substances: high-quality vegetable protein, fiber, minerals, tocopherols, phytosterols, and phenolic compounds. Nuts are one such food item that should unquestionably be included in your diet.
  • Soy and Soy products: Soy and its products are among the highest protein sources in a plant-based diet. The protein content of soy varies depending on how it is prepared. Firm tofu (soybean curds) has around 10 g of protein every 12 cup. 12 cup tempeh has roughly 15 g of protein. Tofu absorbs the taste of the dish in which it is prepared, making it a flexible complement to a meal. Tofu may be used as a meat substitute in popular sandwiches or soups. Tofu is also used as a meat replacement in various recipes, including kung pao chicken and sweet and sour chicken. These soy products are also high in calcium and iron, making them a healthy option for dairy products.
  • Lentils and beans: Variety of lentils are good in terms of their protein content. Among one of the most famous Indian sources of proteins, there are various beans that contain an abundance of protein/gram like kidney beans, gram beans, chickpeas, etc., all delicious in taste and healthy in terms of nutrition.
  • Potatoes: A big baked potato has 8 g of protein per serving. Other minerals found in potatoes include potassium and vitamin C. Add 2 tablespoons of hummus for a tasty snack that is lower in fat than butter-covered potatoes and higher in protein. Hummus contains roughly 3 g of protein in two tablespoons.
  • Edamame: These lightly cooked or steamed soybeans, which are commonly served in their shell, are an excellent snack or appetizer. One cup of edamame (unshelled) has 18 grams of protein. What's even better? Whole soy is a complete protein, which means it contains all of the amino acids that your body need but cannot produce on its own.
  • Nutritional Yeast: Many vegans adore nutritional yeast's cheese-like umami flavor, but there are various reasons why non-vegans should try it as well. It's high in B vitamins, glutathione, an antioxidant, and protein. A quarter cup has 8 grams of protein. It also has no gluten, sugar, dairy, or artificial flavors or additives. Mix it into soups and sauces, sprinkle it on popcorn or avocado toast, or combine it with soaked cashews to make a delicious homemade vegan cheese for pasta or veggies.
  • Ezekiel bread: A nutrient-dense alternative to regular bread, Ezekiel bread Barley, wheat, lentils, millet, and spelt are used to make it. Ezekiel bread is a great option for bread fans looking for a more nutritional way to consume toast or sandwiches. Each piece of Ezekiel bread has 4 g of protein. To increase the protein content, toast the Ezekiel bread and spread it with peanut or almond butter.
  • Vegetables high in protein: Many dark-colored, leafy greens and vegetables are high in protein. These items alone are insufficient to satisfy daily protein needs, but a few veggie snacks can help enhance protein consumption, especially when coupled with other protein-rich meals. A single medium stalk of broccoli provides roughly 4 g of protein, a cup of kale contains 2 g of protein, and 5 medium mushrooms have 3 g of protein. For a protein-rich dinner, try a salad with baby greens and quinoa sprinkled on top.
  • Spirulina: This blue-green algae is a nutrient-dense superfood. A 2-tablespoon (14-grams) portion contains 8 grammes of complete protein, as well as 22 percent of your daily iron requirements and 95 percent of your daily copper requirements. Spirulina is also high in magnesium, riboflavin, manganese, potassium, and a little quantity of the majority of other minerals your body need, including vital fatty acids.
  • Quinoa: Quinoa has 8–9 g of protein per cooked cup (185 grams) and is a complete protein source, which is unusual among grains and cereals. Quinoa are also good sources of complex carbs, fiber, iron, manganese, phosphorus, and magnesium.

Plant protein v/s Animal Protein:

Animal Vs Plant Protein

One of the primary distinctions between plant and animal proteins is the amino acid composition.

Protein is made up of amino acids, which are the building blocks of the protein chain. When the body digests protein, it breaks it down into amino acids.

Various amino acids may be required by the body at different periods. Many individuals feel that a healthy diet should include complete protein sources that contain all nine essential amino acids.

Animal proteins are complete proteins. That is, they contain all of the necessary amino acids that your body need. Certain animal protein sources may include large quantities of hemi iron and vitamin B-12, but certain plant-based diets do not. Plant-specific nutrients, known as phytonutrients, and certain antioxidants, on the other hand, are lacking in animal protein sources. Animal products include more saturated fat and cholesterol than vegetarian protein sources. For these reasons, a person may desire to avoid animal products.

Certain animal protein sources have also been linked to improved health. Eating animal protein has also been associated to enhanced lean muscle mass and a decrease in age-related muscle loss.

Vegan protein sources are frequently, but not always, insufficient sources of protein. Both forms of protein have advantages and disadvantages.

Plant-based diets, on the other hand, have been associated with a decreased risk of stroke, heart disease, and premature mortality.

It's possible that the type of protein you consume is more significant than the quantity. Plant-based protein is high in minerals, fiber, and antioxidants, all of which can benefit your overall health. Another crucial component of a plant-based diet is fiber. Only plant-based proteins or diet include fiber, which aids in the maintenance of a healthy digestive tract. Fiber assists digestion and is significantly linked to a decreased risk of cardiovascular disease. Eating more plant protein may also benefit one's overall health. Benefits of plant-based diet may include protection against heart disease, protection against cancer, protection against stroke, protection against type 2 diabetes.

Animal proteins and plant proteins both include fat, however animal proteins contain more fat and of a different kind than plant proteins. Meats include saturated fat, which may contribute to a delicious dinner but also to possible health problems. Plant foods, such as nuts and avocados, include fats as well, but they are healthy fats, meaning they are beneficial for your heart!

Plant proteins have several advantages over animal proteins, including improved digestive health, more vitamins and minerals, and fiber inclusion, but there is also a decreased risk of illness connected with consuming plant-based.

According to various research, eating a vegetarian or vegan diet on a regular basis may result in weight loss, hence reducing many of the health risks associated with obesity. Other research indicates that vegetarian and vegan diets reduce the incidence of type 2 diabetes, cancer, and heart disease. There is also a body of data that supports a plant-rich diet in lowering the risk of cognitive impairment, Alzheimer's, and dementia. Data also shows that substituting red meat with plant-based protein sources may lessen the incidence of stroke.

Finally, plant-based meals are strong in antioxidants, which have been demonstrated to aid in the prevention and treatment of chronic illnesses as well as immune system support.

Whey Protein v/s Plant protein:

Whey protein is a kind of protein present in cow's milk (the other is casein). Plant proteins, on the other hand, are derived from a wide range of plant sources.

Plant Based Protein Sources, Foods, Benefits & More

Whey and plant-based protein typically include comparable levels of protein, with the average product containing 20–30 grams per serving. Because it includes all nine essential amino acids — the building blocks of protein — whey protein powder is called a complete protein. It also contains branched-chain amino acids (BCAAs) including leucine, isoleucine, and valine, which are vital for muscle growth. The protein found in whey is of exceptionally high quality because it’s chock-full of amino acids. 

The protein composition of plant-based protein powder varies depending on the plant from which it is derived. Plant-based powders often have lower levels of BCAAs than whey powders.

Whey protein powders have generally the same quantity of protein from one brand to the next; plant-based powders might vary greatly depending on the type of plant protein utilized. Whey is typically moderate in flavor, whereas plant protein powders can be earthy, and nutty.

Plant proteins, in general, may need less land, water, and energy to generate than animal proteins.

The quantity of nutrients that food may provide per calorie is referred to as nutritional density. Fruits, vegetables, whole grains, and legumes are examples of nutrient-dense foods. Nutrient-deficient foods, on the other hand, contain few nutrients and frequently a lot of calories (like junk food). Endurance athletes must consume nutrient-dense meals in order to maintain maximum health. Despite being high in protein, whey powder is deficient in other nutrients. Plant-based sources, on the other hand, meet all of your protein requirements while also providing additional nutritional benefits beyond protein.

Plant-based proteins, including whey protein, aid to improve energy generation at the cellular level and give critical support for protein synthesis. They include important amino acids that aid in the delivery of energy to your cells, providing you with the burst of energy you need to keep working out for extended periods of time while also aiding in the repair of muscle tissue. Indeed, studies have shown that brown rice protein, in particular, may be equally as effective as whey protein in promoting post-workout muscle development.

Whey protein powder contains lactose which may lead to stomach upset, bloating, and gas if you’re highly sensitive to lactose.

Protein powders are an excellent supplement for muscle building and weight reduction. You may decide to choose an animal-based whey protein powder or a plant-based powder depending on your needs. Protein may be obtained from either source to meet your fitness objectives. When looking for a protein powder, seek for one with few components and a serving size of 20–30 g of protein and 5–12 g of branched-chain amino acids (BCAAs). Choose a blended combination of plant-based proteins if you choose to go that route.

Both whey and plant-based proteins can help you lose fat, increase muscle mass, manage your weight, and improve strength. However, the different nutritional profiles and formulas of each protein may make one a better fit for you and your goals.

In fact, one study comparing whey and pea protein revealed that both yield identical results for key parameters such as body composition, muscle thickness, force output, performance, and strength after an 8-week high-intensity functional training regimen.

It all boils down to personal inclination, including dietary preferences and sensitivities, when deciding between whey and plant-based protein. Whatever you select, make sure you read the label. Many protein powders, both whey and plant-based, may contain additives such as artificial sweeteners, thickeners, and tastes and colors. Avoid those with a lot of additives.

Plant-based protein recipes:

Protein Shakes: Protein powder is most commonly consumed in the form of a shake. Simply place a cup of your favorite beverage in a shaker cup, add a scoop of your powder, and shake! Try it with nut, seed, hemp, or oat milk, or even just plain water. Combine different flavors of milk with different types of powders to become creative.

Smoothies: When you've perfected the shake, it's time to try your hand at smoothies. By combining protein powder with veggies, fruits, fats/oils, peanut butter, and supplementary powders, you may make a drink that meets all of your macronutrient (protein, fat, carbohydrate) requirements for a meal. With so many options, the possibilities for what you may design are practically limitless!

Use unflavored nut milk, chocolate protein powder, cacao powder, powdered peanut butter, and half a banana to make a nutrient-dense version of a peanut butter cup that will keep you full and satisfied for hours.

Plant based protein recipes

Protein laddu:

Protein laddu is a delicious and nutritious protein-packed snack with no additional sugar. Roasted peanuts, almonds, cashews, sesame seeds, and dates are used to make it. Because there is no additional sugar or jaggery in the preparation of laddu, diabetics may enjoy it and fulfill their sweet needs. Simply combine 1 cup of peanuts,1 cup of Pitted Dates, 1/2 cup of Almonds, 1/4 cup of Cashews, and 1/4 cup of Sesame Seeds Roll them into little balls and serve!

Oatmeal Cookies:

These protein-packed Peanut Butter Oatmeal Protein Cookies are prepared with bananas, oats, and chocolate chips, as well as protein powder, peanut butter, and an egg. There is no sugar or flour added. They include more than double the protein, so they keep you feeling fuller for longer. They include 12 grams of protein per serving thanks to the oats, peanut butter, protein powder, and egg. They are quite filling and include over 8 grams of fiber. And a fantastic way to use up those overripe bananas!


As if pancakes weren't already full enough, add a scoop to your batter, cut the flour by an equal amount, and you've got Protein pancakes!
You can add 1/2 cup unsweetened almond milk, 1/2 ripe banana, peeled, 1/2 cup oat flour, 1 scoop vegan vanilla protein powder, 2 tbsp powdered peanut butter (optional) + 2 tbsp. water or more almond milk (optional), 1/2 tsp baking powder, and 1 tsp vegan butter or vegetable oil.

Protein rice krispy treats

Protein rice Krispy treats:

You may reduce the sugar and gluten in this delicious dessert (or snack) dish without sacrificing flavor. Natural peanut butter, combined with protein powder, replaces manufactured marshmallows and increases the protein content to eight grams per piece. Make a batch, then save the remainder for a later sweet treat.


To add protein to your hummus or guacamole, mix in a scoop of unflavored powder. Pea protein or collagen protein generated from vegetables work nicely.

Baked Goods:

Plant-based protein powder can be used in place of flour in baked items. It's best to substitute no more than half of the flour.

A scoop of chocolate protein, 2 tbsp. cacao powder, 1/4 cup almond milk, 1/2 tsp baking powder, vanilla essence, and a splash of maple syrup make a delightful, protein-packed dessert. Combine all of the ingredients in a cup, microwave for 45 seconds, and enjoy a guilt-free dessert!

Benefits and risks of a vegetarian or vegan diet:

The nutritional content of a vegan diet results in greater health advantages. A diet high in plant-based foods has been linked to a lower risk of several chronic illnesses. Plant-based diets may aid in the treatment and management of high blood pressure, diverticular disease, and cataracts in the eyes. 

Plant Based Protein Sources, Foods, Benefits & More

An omnivorous diet does not exclude any foods. Many classic dishes, however, are incompatible with a vegan diet. As a result, when you first start this diet, you may have to get creative and experiment with unfamiliar items. Plant-based diets are frequently related with weight loss.

Several studies have found that vegan diets contain higher levels of fiber, antioxidants, and other plant components. They appear to be higher in potassium, magnesium, folate, and vitamins A, C, and E as well.

Although cholesterol is an important component of every human cell, vegetarians do not need to be concerned about receiving adequate cholesterol because the body can produce all of the cholesterol it requires from vegan diets. Following a long-term study of the effects of a vegetarian diet, Korean researchers determined that vegetarians have lower body fat and cholesterol levels than omnivores.

Vegan diets high in probiotic-rich whole foods have been shown to considerably reduce symptoms of osteoarthritis and rheumatoid arthritis.

While the effect isn't considerable, vegetarians may have a minor advantage in terms of cancer risk reduction. According to one study, a vegetarian diet reduces the incidence of cancer in general among low-risk groups. Furthermore, the study discovered that particular animal-free diets lowered the risk of specific types of cancer: a vegan diet was found to cut cancer risk more than other diets. A vegan diet was also discovered to provide the greatest protection against female-specific malignancies. A vegetarian diet was found to provide the highest protection against gastrointestinal malignancies.

Following a healthy vegetarian diet may aid in the prevention and treatment of type 2 diabetes and its consequences. It all comes down to eating low-glycemic foods like whole grains, legumes, and nuts to keep blood sugar levels stable.

If you want to have healthy skin, you should consume lots of vitamins and minerals and drink plenty of water. The fruits and vegetables we consume are high in vitamins and minerals, as well as antioxidants. Furthermore, because they are water-based, eating them uncooked might increase your intake of vital nutrients. Many vegetarian meals are also high in antioxidants, which help you stay disease-free and have healthy skin.

Vegetarian food sources are also abundant in fiber, which is required for optimal digestion. It boosts metabolism and aids in the removal of toxins and other substances from the body. Vegetarian diets are often water-based, which aids in the maintenance of the body's essential liquids.

Last but not least, if you eat a vegetarian diet, you will save a lot of money. Non-vegetarian foods are, without a doubt, more expensive than vegetarian meals.

Potential risks of having a vegetarian or vegan diet may include:

Because a vegan diet eliminates all kinds of animal protein, such as meat, fish, eggs, and dairy, vegans frequently turn to legumes as a plant-based protein source. Legumes include a high concentration of antinutrients such as lectins and phytates, both of which can cause intestinal permeability, often known as leaky gut. The concern is that when people eliminate animal protein from their diet and replace it with more legumes, they may raise their risk of intestinal inflammation.

Vegans may be more susceptible to depression if they do not get omega-3 fatty acids from fish or fish oils and consume an increased amount of omega-6 fatty acids from foods such as nuts. Because many vegan diets contain a higher-than-average amount of nuts, the body's fatty acid balance can still become unbalanced.

Vegans are at a considerably higher risk of having a deficit since vitamin B12 is only found in animal diets. In reality, most nutritionists believe that vegans and vegetarians must supplement with a high-quality vitamin B12 supplement to avoid permanent health issues caused by insufficiency.

Vegan v/s Plant-based diet:

A plant-based diet is one that comprises wholly or largely of plant foods. Oils and processed packaged foods are also prohibited in a whole food, plant-based diet. The term vegan denotes that animals are not used in the food, goods, or lifestyle preferences.

Vegan diets exclude all animal products, whereas plant-based diets may not always exclude animal products, but instead emphasize consuming largely plants. A vegan diet does not contain animal products such as meat, fish, dairy, and eggs, but a plant-based diet does.

Vegan diets are less flexible than other plant-based diets. Plant-based and vegan diets emphasize entire foods. Fresh or frozen fruits and vegetables, legumes, whole grains, and healthy fats like avocado, almonds, seeds, and extra-virgin olive oil are all available on any diet.

Being a vegan necessitates carefully examining food labels. For vegans, it's not just the finished product that matters, but also what it's comprised of. Cookies and crackers may be meat-free, but they include a variety of hidden animal products such as lard, suet, casein, whey, gelatin, collagen, and carmine.

Vegans are more likely to suffer from dietary inadequacies. The majority of vitamin B12 originates from animal sources (and also nutritional yeast, which is vegan). While there are plant sources of omega-3 fatty acids, vitamin D, iron, and calcium, vegans may be deficient in these nutrients if their meals aren't diverse, necessitating supplementation.

Being vegan encompasses more than just eating; it also refers to the way of life that one chooses to live on a daily basis. Veganism is often characterized as living in a way that avoids consuming, using, or exploiting animals to the greatest extent practically feasible. While this allows for individual preferences and obstacles, the ultimate goal is to do as little harm to animals as possible through life choices.

People who identify as vegan often avoid purchasing anything that was created from or tested on animals, in addition to avoiding animal products from their diets. Clothing, personal care products, shoes, accessories, and home goods are frequently included. Some vegans may also avoid drugs or vaccines that include animal by-products or were tested on animals.

Given that both of these eating patterns place a strong focus on fruits and vegetables, it's not unexpected that many get them mixed up. These are some of the similarities between the two nutritional approaches. Plant-based and vegan diets emphasize entire foods. Fresh or frozen fruits and vegetables, legumes, whole grains, and healthy fats like avocado, almonds, seeds, and extra-virgin olive oil are all available on any diet.

Both diets are high in fiber. Foods high in fiber include legumes, whole grains, fruits, and vegetables (not meat, cheese, milk or eggs). Fiber is beneficial to gut health and digestion.

Protein is not an issue on either diet. Plant-based protein sources provide enough protein for vegetarians. Tofu, edamame, tempeh, peas, and quinoa are just a few examples.

Both diets have been shown to reduce the risk of type 2 diabetes. Plant-based and vegan diets may lower the risk of developing diabetes and aid in its treatment by promoting weight reduction, providing high quantities of antioxidants and other beneficial elements, and lowering inflammation. Both diets have the potential to relieve stress.

What's the bottom line? In terms of health advantages, neither a plant-based nor a vegan diet can be beat. It might be difficult to forego the burger or hot dog in favor of grilled veggies, but with more and more meat-free versions of family favorites hitting the market, now is as good a time as ever to give plant-based eating a try.

What's the bottom line? In terms of health advantages, neither a plant-based nor a vegan diet can be beat. It might be difficult to forego the burger or hot dog in favor of grilled veggies, but with more and more meat-free versions of family favorites hitting the market, now is as good a time as ever to give plant-based eating a try.

What you can and cannot consume if following a vegan or plant-based diet:

Plant Based Protein Sources, Foods, Benefits & More

Benefits of plant-based protein (Men & women):

Every single person requires protein on a daily basis. Protein becomes even more vital as we get more active, and while most people realize that it is important, we frequently don't understand why it is important. Here are some benefits of plant-based protein for men as well as women:

  • Maintaining muscle and increasing muscle strength. Men and Women lose a lot of muscle, particularly if they are inactive and do not eat healthily. The human body is continually breaking down and rebuilding muscle, and women require adequate protein to prevent muscle loss and increase muscle. Muscle loss makes you unhealthy and overweight, with symptoms such as reduced strength and exhaustion.
  • Protein, when ingested throughout the day, also aids in the maintenance of muscle mass. Maintaining your metabolism also requires enough muscular mass.
  • All of the necessary amino acids are present in high-quality proteins, which are also high in branched-chain amino acids (BCAAs). One of these BCAAs, leucine, is essential for muscle development and recovery during resistance and endurance exercise.
  • Regulating menstrual cycle. PCOS is one of the most prevalent causes of irregular menstruation and infertility in women. Obesity and insulin resistance can both raise your chance of PCOS, and a low-protein, high-carb diet can increase your risk by disturbing the delicate balance of female hormones like Oestrogen, progesterone, and DHEA required to maintain a regular cycle. Plant- based protein helps to maintain the menstrual cycle in women.
  • It regulates mood swings and decreases anxiety. This occurs because amino acids are essential for the production of neurotransmitters, which regulate your mood. Proteins really assist your brain in the production of chemicals like dopamine and serotonin, which help you feel more cheerful and peaceful.
  • It helps in weight management by increasing satiety and reducing appetite. It helps boost metabolic rate by burning more calories. Another big advantage of plant-based protein powders is that they are rich in fiber. Plants contain large amounts of fiber, which helps indigestion. Plant-based proteins are also beneficial to your body as they act as metabolism boosters. Plant-based protein takes longer to metabolize by your body because of the fiber. The longer your body works on metabolizing the plant protein, the better your body is at burning the extra fat you are trying to get rid of. Plant-based protein powder performs dual action, it helps you achieve your weight loss goals and you have your fiber and protein all in one convenient spot.
  • Plant-based protein especially that which is sourced from pea and brown rice can be just as effective as whey for a post-recovery workout. There are many advantages of plant-based protein powder over traditional whey protein they are easily digestible, have no artificial sweeteners, offer a neutral taste, mix well with water, and have no allergy.
  • Whey includes lactose, which can cause digestive difficulties in lactose-intolerant persons. Some people may be allergic to milk proteins as well. Whey intolerance and allergy cause a variety of symptoms, including digestive discomfort (bloating, pain, diarrhea), and fatigue. Plant-based proteins are lactose-free and hence provide a hypoallergenic option and hence are easy to digest without causing any Gastro intestinal distress, stomach upset, bloating, or any such issues.
  • Plants supply sufficient protein to fuel your post-exercise recovery, and vegan goods can nutritionally compete with non-veggie items in every aspect. And, if you know which plant-based sources to use, you won't have to give up strength, flavor, or texture. Protein is essential for frequent exercisers since it aids in recovery and serves as a building block for muscle repair and development. Vegan or non-vegan, you should strive to consume some sort of protein and carbohydrate — to replenish the energy expended by your body – within two hours of exercising, preferably within the first 45 minutes.
  • Plant protein can help us to balance our bodies’ pH levels. Due to our lifestyle, our food choices have become unhealthy. Many times, we eat food that is unhealthy and disturbs the pH level of our body. To balance this, our bodies have to take minerals from our bones and other places. Plant proteins that have high amounts of chlorophyll (the greener, the better) provide the alkalinity that our bodies require.
  • Not only plant-based protein provide good quality protein but also is filled with antioxidants and other vitamins that you can’t get in animal protein. There are many minerals that your body can use to keep it healthy and strong.
  • Provides sliming saturated fats. Certain saturated fats can be helpful in weight management. Coconut fat is considered one of the best in helping people with weight loss. Protein powder made from coconut contains saturated fatty acids beneficial for weight management.

Plant Based Protein Sources, Foods, Benefits & More

Plant-Based protein for athletes and sports:

The typical individual requires 0.8 grams of protein per kilogram of body weight each day, according to the RDA.
An active person's protein requirements are higher. Exercising or training five days a week or more necessitates 1.2-1.7 g/kg every day. Increased protein usage for protein production and tissue repair is associated with greater-intensity exercise. For a 150-pound individual, this translates to 82-116 grams of protein per day.

A certain amount of carbohydrate and total calorie intake is required for the muscles to use protein as well. Inadequate carbohydrate and fat consumption forces the body to break down protein for energy. Protein, on the other hand, is not our bodies' preferred energy source and should be reserved for its primary duties of tissue development and repair.

Protein, like any other food, is stored as fat if ingested in excess. It is not about a single nutrient but about the whole picture of our diet. Extra protein consumption does not assist the body to store additional protein. Regardless of the nutrient from which it is ingested, all additional amounts of food (more than needed) are stored as fat.

Athletes are also at risk for heart disease: According to one research, 44% of endurance bikers and runners developed coronary plaques. A plant-based diet strengthens athletes' hearts by reversing plaque, lowering blood pressure and cholesterol, and losing weight.

Inflammation is exacerbated by meat eating and excessive cholesterol levels, which can cause discomfort and hinder sports performance and recuperation. According to research, a plant-based protein may have anti-inflammatory properties.

People who follow a plant-based diet obtain more antioxidants, which help neutralize free radicals, as compared to meat eaters. Muscle fatigue, decreased athletic performance, and slowed recovery are all caused by free radicals.

A plant-based diet that is low in saturated fat and cholesterol-free aids in the improvement of blood viscosity, or thickness. This allows more oxygen to enter the muscles, improving athletic performance.

Plant Based protein for athletes

Plant-based protein increases vascular flexibility and diameter, which leads to increased blood flow. According to one research, even a single high-fat meal, such as sausage and egg McGuffins, impairs vascular function for several hours.

Plant-based diets that are low in fat and high in fiber can help you lose weight. Reduced body fat is linked to improved aerobic capacity, or the ability to utilize oxygen to fuel activity. According to research, athletes who eat a plant-based diet have a higher VO2 max (the greatest amount of oxygen they can consume during heavy activity), which leads to improved endurance.

How can you tell if protein powders have been tainted with hazardous or prohibited chemicals, or if they have been prepared to globally recognized standards? Look for the Informed Choice quality mark to see whether a protein supplement has been through the dietary supplement testing program and is certified.

Plant Based protein

According to Informed Choice, there is a lower danger of contaminants and prohibited chemicals entering dietary supplements due to a retail monitoring and supplement verification program, as well as third-party inspection of production facilities and procedures. Created in 2007 by the World Anti-Doping Agency (WADA), a certification program for sports supplements that assures the consumer, here, athlete or sportsman, that the supplements they consume are safe and do not contain any harmful substances.

In order to prove the authenticity of their products, companies test their products frequently to check for contamination, which then gives the consumer the confidence to choose a product while knowing that the product they are using is tested and cleared for consumption. This mark also assures the sportsmen that the product they are consuming does not contain any banned substances which would get them banned from the game.

This not only assures that the nutritional supplements you eat have been prepared in accordance with internationally recognized standards, but it also reduces the possibility of you ingesting harmful or prohibited chemicals.

The competition for being the best sports nutrition and supplement is increasing exponentially. One can find tons of options for such products in the market. But out of these various options, how does one figure out which one is the best for them, moreover which of these is genuine and safe for consumption? The wrong supplement could land you into a lot of trouble, cause multiple health issues, and may harm your organs as well. Whenever you get into an ‘authentic or fake’ dilemma, always look out for Informed Choice products.

Athletes put forth a lot of effort to improve their agility and strength for the game. But training isn't the only thing they're stringent about. Players must have a precise diet in order to have the energy to play hard on the field. To get that energy, athletes ingest a variety of supplements, including protein, rehydration drinks, vitamins, and minerals, which improve their performance. Unfortunately, some of the supplements used by athletes may be tested positive for drugs prohibited by the World Anti-Doping Agency. The informed Choice mark assures gamers that the supplements they eat do not contain any prohibited ingredients and are fully safe, as well as that they have been rigorously tested.

Before a match, every sportsperson is required to test themselves to check for doping, as some players tend to consume banned substances that boost their performance in the game, which is an unfair means of playing. Getting tested positive for such substances can have serious consequences. It could cost them their entire career and not to forget, their health conditions as well. The products need to be tested for such substances so that the player unknowingly does not consume the wrong supplement which could cost them everything. Hence it is essential for a player to check for the Informed Choice logo on the products they consume to be sure that what they consume is safe and indeed healthy.

Plant-based protein for muscle building:

Plant Protein generally does not get as many credentials as it deserves. Most people have the misconception that the only source of complete protein is Animal based. Even a few people who have knowledge about plant protein think that it is an incomplete protein that is it does not have complete essential amino acid. Such is the magnitude of the misconception that people generally feel that they need to have animal-sourced protein with plants in order to build muscles. So, people do think that protein from >plant sourced is inferior and that from animal sourced can be used for muscle building.

Plant Based Protein Sources, Foods, Benefits & More

Let's face it: protein and muscle growth are intrinsically tied. The macronutrient is essential for muscular tissue regeneration and contains amino acids, which are the building blocks of strength. However, with sources, estimates, and recommendations ranging greatly, few men realize how much protein they need to retain muscle and increase mass.

There are several studies that have now and then proved that plant protein powders are equally good and even better than animal-sourced protein powders. In 2015, a study with pea protein showcased that, pea protein was able to promote better muscle growth in a blind study comparable to whey. Another study in 2013 from Nutritional Journal showcased that rice protein was associated with increased power, strength, and body mass as compared to animal-based.

A study from the American journal of Clinical Nutrition also showed positive results. In this study more than 3000 men and women between age 19 to 72 were provided with proteins and various factors like their bone density, lean body mass, and muscle building and breakdown along with their physical factors were recorded. The study showcased that people who ate more protein had more muscle mass, but the type of protein was not a factor.

To gain muscle, your body must generate more muscle protein than it degrades, which is why anyone trying to build muscle must ensure that they are receiving enough protein, as well as that the work they are doing in the weight room is correct.

It's not just us stating this; there's a corpus of research that backs up the role protein plays in muscle growth. According to one study published in the journal Nutrients, protein consumption was proven to induce extra increases in lean body mass beyond those reported with resistance training alone.

There are a variety of factors that make Plant Based Powder effective and a better choice than Animal Based

  • Same effect on muscle building as compared to animal-based protein
  • Plant-based proteins are easily digestible and absorbable fueling the energy need to keep going
  • Lactose-tolerant and are vegan-friendly
  • Does not cause gas, bloating or acne as observed in animal-based protein
  • Rich in essential nutrients like dietary fiber, vitamins, minerals, and other essential nutrients

Increased protein intake is responsible for the greater strength and muscle mass gains. It allows for greater muscle mass preservation when consumed during periods of exercise, limits age-related muscle loss, and provides a greater muscle protein synthetic response when distributed across meals.

Expert’s view:

There are several plant-based protein choices on the market if you're seeking for one. It is vital to understand that the phrases plant-based and vegan are not synonymous. Plant-based items are all vegan, although not all plant-based products are vegan. Non vegan components such as honey can be included in certain plant-based supplements. Similarly, following a plant-based diet does not automatically imply abstaining from animal products. Rather, it stresses consuming the majority of one's diet from plants.

However, a big question arises – which protein powder to choose and how? It depends on individual’s unique goals, nutrition needs, and personal preferences. There is a criterion, which has been suggested to choose better quality protein powders:

1. Ingredient check: Quality of the ingredient, free from sugar, no additives/metals to be added, flavors available.

2. Vetting

3. Certified from organizations like Informed Sports for banned free substances

4. Technology used

5. Price

6. Checking Nutritional Labels

7. Source used

Though proteins are essential part of training, it has to be taken under strict supervision. In addition, animal-based proteins like whey are essential until adulthood with proper combination of sources since they have good rate of absorption and have proven fruitful in protein synthesis. As per requirements, it needs to be consumed.

Common Myths:

Plant based protein Myths


To start with, the notion that all plant protein powders are incomplete or have limited essential amino acid is completely false. While there are sources of proteins that are incomplete. With Fast&Up Plant Protein Isolate intelligent combination of Pea and Brown Rice protein is used as source of protein, which is considered complete protein.

Brown Rice protein completely complements Pea protein. PDCAAS score for Pea + Brown Rice protein is 1.0 that is the highest score which is equivalent to animal sourced protein. Let us see an example of the same Pea protein is low in amino acids cysteine and methionine, but rich in lysine it goes perfectly with Brown Rice protein which is low in lysine but rich source of cysteine and methionine.


When it comes to amino acid, yes animal sources are considered to be complete source, Plant based can be combined to provide all essential amino acids. Other than that Animal source have high Sodium, Fats and Carbohydrates, but lack essential fibers, vitamins, minerals and antioxidants.
Pea protein used in Plant protein isolate is rich source of protein along with Iron and Vitamins. Brown Rice protein are hypoallergic and naturally loaded with all essential amino acids, fiber and Vitamins.


Ask anyone which is best protein source 7 out 10 people would say animal sourced are best or plant protein rank second best to animal. Although animal-based protein has complete 9 essential amino acids. But there are flip side as well it comes with unhealthy levels of Saturated Fats, Cholesterol and Sodium.

Fast&Up Plant Protein Isolate also contain all essential 9 amino acid that are completely vegan and do not have excess Carbohydrates, Fats and Salts.


This myth is most prevalent and endorsed by most people almost exclusively. While there are many scientific researches that back that Plant protein are equally potent and helpful in muscle building when compared to animal protein with added advantage that they do not cause any GI distress or Bloating.

Plant proteins also helps in increasing muscle thickness, promotes lean body, helps in muscle repair and development and muscle recovery.


There's no denying that many of the plant protein supplements inherently have a slightly high number of carbs than their whey protein fellows, the difference between these might not be as impacting as many fitness freaks have been imposed to believe. Ironically enough, the process of turning a raw plant protein into a finished ready-to-consume product discards a large portion of naturally found carbs – leaving behind a polished product that has a 'good' to 'extremely good' Protein/Carb ratio.

If compared to some of the best whey proteins on the market having 3gm carbs/22gms protein, a decent plant protein powder will have 5gm/24gms of protein. Not too shabby, right?

Apart from this, Animal proteins are found with iron, saturated fat, & subunits known to form toxic compounds, like nitrosamines. Whereas, Plant Protein comes from foods rich in phytochemicals and high fiber – both aids to prevent disease.


This myth is true if and only if you supplement your protein intake with gym visits. Your body need amino acids from protein sources to repair or increase muscle growth, but it also requires exercise and strength training on top of that. If you aren't working out and pushing your muscles, they won't require all of the extra protein you're consuming.


This misconception is unquestionably a repeat offender! If you're a woman who avoids protein supplements because you believe it would make you bulky, it's time to change your mind. Gaining bulky muscular mass is not achievable for women unless it is combined with hours and hours of exercising every day for years. On the contrary, it promotes metabolism, satiation, and bone health.


While studies have indicated that eating smaller amounts of protein throughout the day may be more helpful than eating a 60 or 90-gram protein-heavy meal all at once, the notion that our systems can only utilize 30 grams of protein each meal is untrue. Protein takes longer to digest, which is one of the reasons it helps you feel full, and your body understands how to use all of the protein you give it.


Most people believe that it is critical to consume protein powder immediately after a strenuous workout in order to take advantage of what is known as a 30-minute anabolic window of opportunity. According to studies, this window is significantly longer and may not be restricted to exercise time. What important is that you obtain enough protein throughout the day and that you meet your RDA. To some extent, this can aid in muscle healing, strength and endurance, and even weight reduction.


The steady loss of muscle mass is something that all activities, even endurance sports like running, swimming, and cycling, have in common. Because endurance sports have grown in popularity throughout the shutdown, there is a growing need for individuals to understand the significance of protein in muscle regeneration and repair after a difficult exercise. Depending on your physical activity level, an endurance athlete may need to consume more protein per day than their non-athletic counterparts.

Sonali Manna
Sonali Manna
BSc, Masters (Nutraceuticals)

Sonali has done her masters in Nutraceuticals, while graduation in Microbiology. She is extremely passionate about science behind the nutrition which helps understand the human body, its dietary ne... Read More

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