0
Your Cart
No items found.
Product is not available in this quantity.
For individuals following a plant-based diet, achieving adequate protein intake to meet fitness goals can be challenging. Plant proteins often have lower digestibility and incomplete amino acid profiles compared to animal proteins, which can make it difficult to consume sufficient protein through diet alone (Ref Ref). This can be particularly problematic for those aiming to build muscle or improve athletic performance, as protein is essential for muscle repair and growth (Ref, Ref).
Supplementing with dedicated plant protein powders can help bridge this gap. These supplements are designed to provide a concentrated source of protein, often with enhanced amino acid profiles to better support muscle synthesis and recovery Ref. Plant protein powders, such as those made from soy, pea, or rice, can effectively increase protein intake without the need for animal products, thus aligning with ethical and environmental considerations (Ref).
Additionally, plant-based protein supplements have been shown to offer benefits for athletic performance, although they may not be as effective as some animal-based proteins (Ref). Nonetheless, they provide a viable option for those on a plant-based diet to meet their protein needs and support their fitness goals.
Proteins are essential macronutrients in a balanced diet, providing the necessary building blocks for growth, repair, and maintenance of body tissues. They are composed of amino acids, some of which are essential and must be obtained through diet. Plant and animal proteins can fulfil these dietary needs, although their amino acid profiles and digestibility differ.
In this article we will cover
Plant proteins are derived from various plant-based foods and are increasingly recognised for their health benefits and environmental sustainability. These proteins are extracted from a wide range of plant sources, including legumes, grains, and seeds. Among the most common sources for plant-based protein powders are soy, pea, brown rice, hemp, and faba bean. These sources are popular due to their relatively high protein content and their potential to serve as alternatives to animal-based proteins [Ref] [Ref] [Ref] [Ref].
While many plant-based foods naturally contain protein, protein powders are concentrated forms that conveniently supplement dietary protein intake.
Despite their high protein content, these plant-based protein powders vary in their completeness, which refers to the presence of all essential amino acids in adequate proportions.
Complete proteins contain all nine essential amino acids in sufficient quantities necessary for human health. These proteins are typically found in animal-based sources such as meat, dairy, and eggs. However, some plant-based proteins can also be complete, such as quinoa and soy [1] [2].
Incomplete proteins lack one or more of the essential amino acids. Most plant-based proteins fall into this category, which means they need to be combined with other protein sources to provide a complete amino acid profile. Commonly, plant proteins are deficient in amino acids like lysine, methionine, and threonine [1] [3] [4].
Plant-based proteins vary significantly in their amino acid profiles, with most being incomplete and lacking one or more essential amino acids. However, by combining different plant proteins, it is possible to achieve a complete amino acid profile similar to that of animal proteins.
This is what we have done with the MARCHON Plant Protein to achieve 24g of protein with 3g of leucine per serving.
The debate between plant and animal proteins often centres on their physiological, environmental, and ethical implications. While plant proteins are gaining popularity, it is important to understand the nuances of their benefits compared to animal-derived proteins.
From a physiological standpoint, animal proteins generally have a higher anabolic effect due to their superior digestibility and complete essential amino acid profile, particularly leucine, which is crucial for muscle protein synthesis. Plant proteins, on the other hand, often lack one or more essential amino acids and have lower digestibility, which can limit their effectiveness in supporting muscle mass maintenance and growth [Ref]. Although plant proteins can be combined or fortified to improve their amino acid profile, they inherently have less anabolic potential compared to animal proteins [Ref].
The environmental benefits of plant proteins are significant. Plant-based diets are associated with a lower environmental impact, requiring less water, land, and energy for production compared to animal-based foods [Ref]. This reduced environmental burden is a key factor driving the shift towards plant-based diets, as they contribute to greater sustainability and help mitigate the environmental challenges posed by intensive animal farming [Ref] [Ref].
Ethically, plant proteins offer advantages by addressing concerns related to animal welfare. The ethical issues surrounding the treatment of animals in food production are a major motivator for consumers choosing plant-based diets [Ref]. By reducing reliance on animal-derived proteins, individuals can align their dietary choices with their ethical beliefs regarding animal rights and welfare [Ref]. While plant proteins may not offer the same physiological benefits as animal proteins due to differences in amino acid profiles and digestibility, they provide substantial environmental and ethical advantages. These benefits make plant protein like the MARCHON Plant Protein an attractive option for those concerned with sustainability and animal welfare, despite the need for careful dietary planning to ensure adequate nutrition.
Achieving your daily protein target through food alone, without the need for supplementation, is definitely achievable, especially with a focus on plant-based sources. This section will guide you through some of the best plant-based food sources in terms of protein content, highlighting whether they are complete proteins or not.
To ensure a complete protein intake in vegan meals, you can combine various plant-based foods that complement each other's amino acid profiles. Here are some strategies:
Combining legumes (such as beans, lentils, and chickpeas) with grains (like rice or quinoa) can provide a complete protein profile. Legumes are typically low in methionine but high in lysine, while grains are the opposite, making them complementary.
Nuts and seeds can be paired with legumes to enhance protein quality. For example, adding sunflower seeds or almonds to a lentil salad can help balance the amino acid profile.
Soy is a high-quality plant protein that contains all essential amino acids. Incorporating soy products like tofu, tempeh, or edamame into meals can help meet protein needs without the need for additional combinations. protein sources, such as quinoa and amaranth, can also help meet protein requirements more efficiently.
While it is not necessary to take protein powders, if you follow a plant-based diet you may find it more challenging to meet your daily protein targets due to the voluminous nature of plant-based foods. Although some plant foods can match animal-based sources in protein content gram for gram, they generally require larger portions to achieve the same protein intake, which can lead to feeling full more quickly and potentially consuming less protein overall throughout the day.
Voluminous Nature of Plant Foods - Plant-based foods are often bulkier and less calorie-dense compared to animal-based foods. This means that individuals may feel satiated before consuming enough protein to meet their daily requirements. For example, while legumes and nuts are good protein sources, they also contain high fibre content, which can contribute to a feeling of fullness [Ref] [Ref].
Protein Adequacy - Studies have shown that protein intake is generally lower in those following plant-based diets compared to meat-eaters, although it remains within recommended levels. However, the challenge lies in ensuring that the protein consumed is of sufficient quality and quantity to meet dietary needs [Ref] [Ref].
Nutrient Density and Bioavailability - Plant proteins often have lower bioavailability and may lack certain essential amino acids compared to animal proteins. This necessitates a more strategic approach to combining different plant protein sources to ensure a complete amino acid profile
Dietary Adjustments - To counteract these challenges, individuals on plant-based diets may need to consume a variety of protein-rich plant foods, such as legumes, nuts, seeds, and soy products, to ensure adequate protein intake. Additionally, food fortification and supplementation can help bridge any nutritional gaps [Ref] [Ref].
Our advice is to be whole food based, not whole food only and employ smart supplementation at times to help you bump your intake. You don’t always have to use protein powder post-workout, you can add it to breakfast yoghurt or oats, and you can use it as a snack or in smoothies to help bump overall protein intake. The MARCHON vanilla Plant Protein is smooth and easy to mix and tastes great.
Consuming adequate protein when following a plant-based diet is achievable but it takes a little more thought than if following a meat-based diet. Using a whole food approach is always superior to relying on meat alternatives and lots of supplements and this is where knowing which foods contain protein and how to combine them is useful. However, a good quality protein powder can be a convenient way to get to your daily target.
Absolutely. Yes, plant proteins can be sufficient to meet daily protein needs when consumed in the right combinations and quantities. Plant proteins can provide all essential amino acids necessary for human health when consumed in varied combinations. This is crucial for meeting human physiological requirements [Ref] [Ref]. While plant proteins may have lower digestibility and bioavailability compared to animal proteins, advances in processing technologies are improving these aspects, making plant proteins a viable alternative [Ref]. A diet that includes a mix of plant protein sources can achieve complete protein nutrition, supporting both general health and specific needs such as muscle development [Ref].
Plant proteins offer significant environmental benefits by promoting sustainable agricultural practices and reducing the ecological footprint of protein production. They enhance crop resilience to environmental stresses and improve nutrient efficiency, contributing to more sustainable food systems. However, the extraction and application of plant proteins must be managed carefully to maximise their benefits while minimising potential negative impacts.
For muscle building, the best plant-based protein sources are those that can provide a balanced amino acid profile and are easily digestible like the MARCHON Plant Protein.
Soy is one of the most studied plant proteins and has shown positive effects on muscle mass over time, comparable to animal proteins in some studies [Ref] [Ref]. Pea protein is often highlighted for its digestibility and amino acid profile. It is frequently used in combination with other plant proteins to improve its anabolic properties [Ref]. Rice protein, when combined with other plant proteins, can provide a more complete amino acid profile, making it a viable option for muscle building [Ref]. Combining different plant proteins, such as wheat, corn, and pea, can create a blend with a balanced amino acid profile that supports muscle protein synthesis similarly to animal proteins [Ref].
Fortifying plant proteins with essential amino acids like leucine, lysine, and methionine can improve their anabolic properties [Ref] [Ref]. Another method to consider is consuming larger amounts of plant proteins or combining multiple sources can help achieve a more balanced amino acid intake [Ref].
Yes, you can switch to a plant-based protein diet even with dietary restrictions, but it will require careful planning to ensure you meet your nutritional needs. Here are some considerations -
Allergies (e.g., soy, nuts, gluten): Alternatives: Use lentils, beans, quinoa, or hemp seeds if you're allergic to common plant-based protein sources. Gluten-free options: Amaranth, quinoa, and legumes.
Digestive Issues (e.g., IBS, low FODMAP needs). Low-FODMAP proteins: Firm tofu, tempeh, canned lentils, and chia seeds. Avoid high-FODMAP legumes like black beans or chickpeas if they trigger symptoms.
Calorie Requirements: If you're on a calorie-restricted diet, choose nutrient-dense proteins like nuts, seeds, and soy products (tofu, edamame).
Activity Level: High-protein needs: Include seitan (if gluten-tolerant), pea protein, or fortified plant-based protein powders.
