Vegetarians, like vegans (people who adhere to an even stricter diet) do not eat meat, however, unlike the latter, they use dairy products. The source of protein for the representatives of the first group is cottage cheese and sour cream, and for vegans - beans, soy, nuts and lentils. Read on to learn more about natural sources of protein for the vegetarian diet.
The main disadvantage of plant foods is the lack of creatine and some other essential amino acids found in animal products. For this reason, athletes in the above two groups are forced to drink protein shakes. Depending on the intensity of training per day, it is recommended to consume 1.1-2.2 g of protein per 1 kg of the athlete's weight.
Protein for vegetarians
Whey protein and soy isolate containing up to 90% protein are suitable for vegetarians. They are recommended to be mixed with milk and used before and after training. Other recommended supplements include casein, egg white, creatine monohydrate, and BCAA complex.
Whey
This is the best protein for vegetarians. Includes BCAA Complex. It is made from whey and has the highest absorption rate. Recommended for use after workouts.
Produced in the form of isolate and concentrate:
- The concentrate is obtained by isolating liquid whey from milk with its subsequent drying (to a powder).
- The isolate is obtained by filtering whey to remove lactose, fat and cholesterol.
Egg
Egg protein contains the necessary set of amino acids, is easily digestible, can be used as a substitute for whey protein, but it is more expensive. Indicated for intolerance to dairy and soy products. Represents the dried form (powder) of chicken egg white. Digestion rate is moderate.
Casein
Obtained by enzymatic curdling of milk. It is characterized by a low rate of digestion (up to 6 hours) and is recommended for use between workouts.
Protein for vegans
Soy isolate (or natural soy products - tofa, tempeh, edamame), a protein made from another plant protein, creatine monohydrate, a BCAA complex, and vitamin-mineral complexes are suitable as dietary supplements for vegans.
Protein for vegans or "protein vegan" under the umbrella brand vplab (vplab or VP laboratory) has a good reputation among bodybuilders.
Vegan proteins are nutritional supplements made from amino acid-rich plants and their fruits.
Pea
Differs in easy assimilation and a significant percentage of essential amino acids. 28 g of protein contains 21 g of protein. The energy value of a portion is 100 calories.
The product has a low methionine content. Rich in BCAA complex and lysine. It is believed that whey and pea proteins are interchangeable and their effects are similar when used under similar conditions.
Hemp
Derived from hemp seeds. Contains the required set of amino acids. 28 grams (108 calories) includes 12 grams of protein, fiber, Fe, Zn, Mg, α-linolenic acid, and 3-ω-fats.
Lack of protein - low lysine content. To replenish it, you must also eat legumes.
From pumpkin seeds
28 g of powder (103 calories) contains 18 g of protein, Fe, Zn, Mg. Poor with threonine and lysine. The components have antioxidant and anti-inflammatory activity.
From brown rice
Easily absorbed, contains a high, but incomplete, percentage of essential amino acids. Rich in antioxidants. 28 g of powder (107 calories) contains 22 g of protein. It is poor in lysine, but contains a high percentage of methionine and BCAA, which allows it to be used to lose weight and at the same time build muscle, like whey protein.
Soy
Contains a full range of amino acids, trace elements and vitamins. Rich in BCAA. It is used as an element of sports nutrition as a substitute for whey or egg protein. It is in the form of a powder. A 28 g serving (95 calories) holds 22 g of protein. Taking this supplement can help lower blood cholesterol levels.
From sunflower seeds
Sunflower protein is an innovative product in vegetarian and vegan menus. 28 g sunflower protein (91 calories) contains 13 g of protein rich in BCAA. The product is poor in lysine, so it is often combined with quinoa protein.
Inca Inchi
Obtained from the seeds (nuts) of the plant of the same name. 28 grams (120 calories) contains 17 grams of protein. Contains in large quantities all essential amino acids with the exception of lysine. Rich in arginine, α-linolenic acid and 3-ω-fats.
Chia (Spanish sage)
28 g of powder (50 calories) contains 10 g of lysine-poor protein, 8 g of fiber, biotin and Cr.
Vegetable protein blends
They are often used due to the fact that plant proteins alone do not contain all the essential amino acids. For example, brown rice protein is often combined with chia or pea protein to avoid amino acid deficiencies. Flavors, sweeteners, and enzymes are often added to the mix for better absorption.
