How to get enough proteins from plant sources – XXLNUTRATION

Strength athletes have higher protein needs than non -steering and resistance athletes. Many athletes get these proteins from animal foods or Lactrum proteins. These protein -rich products are obviously not suitable for vegetarians or vegans. In this case, vegetable proteins can be consumed. But how do you get enough vegetable proteins? In this xxl nutrition blog, we will tell you more about vegetable proteins and vegan alternatives to serum proteins powder!

What are vegetable proteins?

People with an active lifestyle need more proteins. Depending on the level of weight and activity, you can calculate how many proteins you need per day. Also take into account your diet. If you do not consume animal foods, you will get all your proteins from vegetable products. In this case, you need 20-30 % more protein per day. We will explain to you later in this blog where this increase comes from.

First of all, let’s take a look at which vegetable proteins are precisely. These are proteins of vegetable foods such as legumes, vegetables, oats, walnuts and tofu. Like animal proteins, these proteins are made up of amino acids, the constituent elements of proteins. Your body uses these amino acids to regulate various important physiological processes, including the development and recovery of muscle mass after exercise.

Animal proteins and vegetable proteins

Why do you need more proteins per day when you are vegan than when you eat animal products? These 2 types of proteins have a different amino acid porfil. Vegetable proteins contain less essential amino acids than animal proteins. In addition, vegetable proteins are sometimes more difficult to digest and are therefore less absorbed by the body.

Do you want to know more about the difference between these types of proteins? Read our detailed blog on animal proteins and vegetable proteins.

Consume enough vegetable proteins

Do you fear that it is difficult to consume enough protein like vegan? Although plant proteins contain less essential amino acids, you can get enough protein from your diet as part of a vegan diet. For example, follow the following tips:

• Eat about 20-30 % more protein than if they consume animal products.
• Combine different sources of vegetable proteins with each meal to obtain all essential amino acids.
• Choose the substitutes of vegetable meat with the greater protein content (and therefore less fat and sugars).
• Optionally complete your diet with vegetable protein smoothies or vegetable protein bars.

To help you start well, we present under the best sources of vegetable proteins. We will also examine vegetable alternatives to milk serum proteins.

The best sources of vegetable proteins?

Are you looking for good vegetable proteins that will help you get enough protein? Read our blog on the 11 best proteins of vegetable origin. You can use the list of this blog to find sources of vegetable protein adapted to your vegan lifestyle. Below, we will give more details on some sources of vegetable proteins, such as soy proteins, chickpea protein, hemp protein and vegetables rich in protein.

Soy protein

The soy protein comes from soybeans, a legume full of proteins. Many vegetarians and vegans use soy as a source of protein because it contains very few saturated fats. Raw soybeans contain about 36 grams of protein, 30 grams of carbohydrates and 20 grams of fat (per 100 grams). Soy is not only rich in proteins, but is also rich in vitamin C, calcium, iron, magnesium, phosphorus, potassium and dietary fibers.

Since soy contains the 9 essential amino acids, it is a popular source of vegetable proteins. It is often used in vegetable protein powders, generally in the form of isolated soy protein.

Chickpea protein

Chickpeas are also a source of protein. Among the athletes who regularly use food supplements, this protein is better known as Pea protein. Pea proteins are widely used by vegans and vegetarians, but also by lactose intolerant people. 100 grams of chickpeas contain about 5 grams of protein, so it is more logical to isolate proteins from peas. The isolated of the Pea protein is therefore obtained.

The Pea protein contains relatively high quantities of arginine and is absorbed a little more slowly.

Hemp protein

Finally, let’s talk about the hemp protein. Hemp protein is also widely used in plant food supplements. Of course, hemp used in these products has no psychoactive effect. However, it contains many antioxidants, fiber and omega 3-6-9. Hemp contains about 52 grams of protein per 100 grams and is therefore an excellent alternative to serum proteins powder.

Hemp proteins are easily absorbed by our body and contain all essential amino acids. They are therefore perfectly suitable for vegan athletes.

Proteins-wealthy verdters

We all know that vegetables are good for health. However, we never classify them among the foods rich in protein. It is understandable because there are products of animal and vegetable origin that contain many more proteins. However, there are vegetables rich in protein (and low calories). Below you will find a list of vegetables rich in protein that you can include in your healthy diet (vegan).

• Hell curly = 4.3 grams of protein per 100 grams
• Brussels cabbage = 3.8 grams of protein per 100 grams
• Broccoli = 3.3 grams of protein per 100 grams
• Spinach = 2.5 grams of protein per 100 grams
• Cauliflower = 2 grams of protein per 100 grams

Vegetable alternatives to milk serum proteins

You have and -mail to consume enough vegetable proteins that you can take a protein shock or a protein bar to obtain more proteins in a simple way. Lactrum proteins are not suitable for vegans because they derive from dairy products -caseari. Fortunately, there are many vegetable alternatives to serum proteins. In XXL Nutrition, you can find vegetable proteins to get enough protein.

One of the recommended proteins in our interval is the green protein. Many proteins derive from animal products, but for all those looking for 100 %vegetable protein drink, there are green proteins. Contains pea proteins, rice and hemp. It also adds Konjac rubber fibers (Glucomannan) so that a green protein smoothie gives you a longer satiety. The green protein contains 77.7 grams of vegetable protein per 100 grams (vanilla flavor).

Are you looking for a practical snack based on the plant and full of proteins? So, the vegalic protein bar or the vegan protein bar N’Joy is exactly what you need. It can be difficult to get enough protein as part of a vegan diet, but with the vegalic protein bar, this is not a problem. With an impressive percentage of 22.4 %impressive, it will meet the major protein needs of any sporting lifestyle. The proteins of this tasty vegetable protein bar come from the block of pea, which is a high quality source of proteins.

N’Joy Vegan Protein Bar is a delicious vegetable protein bar. This bar contains a mixture of soy, pea and rice protein, which gives a percentage of protein of 24 %. N’Joy Vegan Protein Bar also contains a crunchy outline that has nothing to envy for well -known – and less responsible snack bars. It is now available in the delightful flavor of salty caramel.

Finally, an honor mention for vegan proteins. It is a delicious vegetable protein powder based on pea prison. Follow a vegan lifestyle and want to be sure to keep the intake of protein? Therefore, the vegan XXL nutrition protein is made for you. In addition to being of vegetable origin, this powder protein is also 100 % natural and owes its high protein content (78 %) to the high quality pea protein.

How to consume enough vegetable proteins

In this blog, you read how to get enough vegetable proteins. Use our practical advice and protein -based protein supplements to provide your body with the nutrients it needs. Do not forget that as vegans, you should consume more proteins and combine different sources of vegetable proteins. You will get all the essential amino acids. With the help of our vegetable powder proteins or our vegetable protein bars, you will meet your needs of protein of vegetable origin every day!