Plant protein - what it is, sources, properties + vege nutrients

Vegetable sources of protein are a cool alternative, not just if you're vege or sexy-flexi. It's also a serving of fibre, phytonutrients and other nutrients. On the other hand, it is, after all, the protein from meat that is better digested, assimilated and provides you with valuable iron... How to live?

I will tell you together with nutritionist Kuba Pągowski about how to properly balance a plant-based diet and effectively provide yourself with vege-style protein.

See also:

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• Amino acids
• Whey protein isolate (WPI)
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• Whey protein concentrate (WPC)
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• Whey protein hydrolysate (WPH)
• Protein nutrient
• How much protein a day?
• Creatine
• Casein
• Creatine
• BCAA
• Citrulline

Plant protein - what is it?

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Vegetable protein is protein derived from a variety of plants, such as legumes (e.g. beans, lentils, chickpeas), nuts, seeds, cereals, cereals, soya, and leafy vegetables. It consists of the same amino acids as animal proteins. However, plant products digest less well and contain fewer essential amino acids, which must be supplied to the body from the dietand.

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Complete and incomplete proteins

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Complete and non-complete proteins determine the content of essential amino acids in the foodand.

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*The exception is soya, which has a rich aminogram.

Vegetable proteins are considered non-complete proteins because the vast majority of plant sources do not contain all essential amino acidsand.

Plant protein bioavailability

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Vegetable protein is less digestible than animal proteinand. According to various scientific studies, the bioavailability of plant proteins compared to those of animal origin is 10%-40% lower. This is because plant proteins contain a lot of dietary fibre and phytic acid, which hinder the absorption of proteins .

Plant protein - pros and cons

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If you want to cut down on protein from zoonotic products, keep in mind not only the benefits but also the weaknesses of this way of eating. What are the strengths and weaknesses of plant proteinand?

Benefits

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Disadvantages

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Is plant protein inferior?

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No, it is not.

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Problem: Plant protein, like animal protein, is made up of amino acids. The catch is that their proportions are disturbed due to the presence of so-called limiting amino acids in plant protein sourcesand.

Solution: In a vege diet, it is crucial proper combination of plant protein sources to obtain complete the essential amino acids that must be supplied to the body from food.

Solution.

The correct combination of plant proteins allows for the correct process of body protein synthesis. A complete protein supplied with food should contain all the essential amino acids, which include cysteine, phenylalanine, isoleucine, leucine, lysine, methionine, threonine, tryptophan, tyrosine, valine.

The body's protein synthesis process must be correct.

Vegetable protein - the best sources [table]

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You already know that plant proteins can do, you just need to know how to compose. So what to choose from? Check out the best vege protein sourcesand.

Cereals

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legume seeds

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Soy and its preserves

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Seeds, seeds, nuts

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Other plant-based sources of protein

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Best digestible plant protein

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The best-absorbed plant proteins are soy and pea protein isolates, which you will find in protein supplements. Their digestibility is as high as 90% and they contain approximately 80-90 g of protein in 100 g of dry weight. Plant isolates quickly and efficiently provide plant-based protein and fibre.

Which fruits contain the most protein?

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Fruits do not contain much protein. They are rich in fibre, vitamins, minerals, among other things, but the protein content is low. Examples of fruits that contain protein (per 100 g) are, for example: coconut (4 g), guava fruit (2.5 g), avocado (2 g), dried dates (2 g), raspberries (1.2 g), bananas (1.2 g).

Fruits that contain protein (per 100 g) are not very high in protein.

Vegetable protein - what does it have to do with?

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Sources of protein in a vegan or vegetarian diet are tasty and readily available. Tofu in an Italian marinade, rye bread with grains with a crispy crust and plant-based spreads... Where to start? To compose a wholesome meal rich in plant-based protein, follow a few tips.

With what to combine plant protein?

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Nutrition experts recommend that plant proteins should be combined in such a way that the amino acids they contain complement each other. Meals should be prepared according to the principle of protein complementarity. Combine legumes, cereals, nuts, seeds, seeds and vegetables.

How to compose a plant-based, protein-based meal on its own? Combine:

• full-grain cereal + pulses (e.g. brown rice with red lentils, whole-grain pasta with chickpeas and nuts)
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• cereals + nuts or seeds (e.g. oatmeal with nuts, rye roll with sunflower seed paste
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• cereal + dairy products (e.g. muesli with skyr, protein granola with vegan soya yoghurt)
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Dietitian Kuba Pągowski's clients praise his simple and delicious menus, which help to supplement deficiencies, support weight loss or build muscle mass. He shared with me some tried-and-tested recipes rich in plant-based protein.

Plant protein in meals - recipes

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Express tofu pasta

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Ingredients for 1 serving:

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• cherry tomatoes 120 g
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• smoked tofu 90 g
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• wholemeal pasta 70 g
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• hummus classic 30 g
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• spinach 25 g
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• mozzarella light 30 g
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• pepper 1 g
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• salt 1 g
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Making:

1. Cook the pasta al dente.
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2. In a frying pan, sauté the spinach and chopped tomatoes in a little water.
3. Add the spinach and sliced tomatoes.
4. Add salt and pepper and wait for the spinach to let the water run.
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5. Slice the tofu and add to the pot. Mix it all together with the pasta and hummus.
6. Add the tofu to the pot.
7. Sprinkle with coarsely grated mozzarella.
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A serving contains: 535 kcal, 28.5 g protein, 20 g fat, 54 g carbohydrate, 11 g fibre

Tofouche

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Ingredients per 1 serving:

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• tofu 180
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• wholemeal rye bread 90 g
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• olive 10 g
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• dark soya sauce 10 g
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• granulated garlic 4 g
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• mayonnaise 4 g
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• tomato 120 g
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• sauerkraut 60 g
• cucumber 60 g
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Making:

1. Squeeze the tofu out of the water and place in a bowl.
2. Squeeze the tofu out of the water and place in a bowl.
3. Add your favourite spices, soy sauce and oil.
4. Add the tofu.
5. With a fork, break the tofu into small, tiny lumps and mix.
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6. Toss into a frying pan and fry for 2-3 minutes on each side to turn golden. Eat with bread and vegetables.
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A serving contains: 555 kcal, 30.7 protein, 25.4 fats, 46.6 carbohydrates, 10g fibre

Tofu sandwiches with peanut sauce

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Ingredients:

• wholemeal rye bread 90 g
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• tofu 90 g
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• carrots 45 g
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• cucumber 40 g
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• 1.5% milk or vegetable drink 20 g
• peanut butter
• peanut butter 15 g
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• curry 2 g
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Making:

1. Cut the tofu crosswise in half and grill in a non-fat pan.
2. Prepare the sauce.
3. Prepare the sauce: mix a teaspoon of peanut butter with curry spice and a tablespoon of vegetable milk. It is best if you add a teaspoon of curry paste instead of curry powder.
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4. Peel the carrot into strips, slice the cucumber or also peel it into strips with a peeler.
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5. Smeal a slice with the paste, layer with tofu, top with the sauce, vegetables and cover with a second slice, also sauced.
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A serving contains: 446 kcal, 22 g protein, 16.7 g fat, 46.9 g carbohydrate, 11.6 g fibre

Berry mousse dessert with tofu

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Ingredients:

• 1.5% milk or vegetable drink 150 g
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• raspberries 100 g
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• smoked tofu 90 g
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• milk groats 30 g
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• flaked almonds 20 g
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• coconut shavings 12 g
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• tahini 12 g
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• WPC nutrient 10 g
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Making:

1. Cook and cool the porridge
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2. Blend the semolina with tofu, half of the coconut and almond flakes, 100 ml of milk/vegetable drink. You can add sweetener, extract or vanilla flavouring.
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3. Place in jars.
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4. Make the sauce: mix the tahini with the rest of the flakes, add the sweetener and conditioner, add the vegetable drink to the desired consistency. Pour over the mixture, sprinkle with fruit.
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5. Serve the dessert chilled.
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A serving contains: 643 kcal, 31.9 g protein, 36 g fat, 43.2 g carbohydrate, 14 g fibre

Vegan protein supplement

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For some, tofu is fuuu, and soya is an allergen. And after beans it bloats. Still how.

With help comes plant-based protein nutrition. Vege protein is popular because of the multitude of flavours available and the cool texture. Plus, it provides around 20g of protein per serving. It is made from peas, soya, hemp or rice. A vegan nutritional supplement costs around £7/100g.

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Interesting study

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According to a meta-analysis of 31 scientific studies from 2020 plant protein intake is associated with a reduced risk of all-cause mortality and cardiovascular disease mortality compared to diets rich in animal proteinand. These results suggest that a diet consisting of more plant protein compared to animal protein may promote longevity.

Dietitian comments:

"The overall lower mortality can be attributed primarily to the substitution of vegetable protein for egg white - 24% lower risk in men and 21% lower risk in women, and red meat protein - 13% lower risk in men and 15% lower risk in women," adds the nutritionist.

See also: Protein before or after a workout?

Why is protein important in the body?

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Protein is the basic building block of the body and is included in every cell of your body. Protein accounts for up to 20% of human weight. Protein is what muscles, hormones, lymph, enzymes, immune system components and transport cells are made ofand.

In addition to their building function, proteins perform other important tasks :

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• are needed for tissue growth and repair,
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• As enzymes, they are involved in many processes in the body (e.g. digestion, energy production, blood clotting),
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• as hormones, which are transmitters, promote communication between cells, tissues and organs,
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• they have a transport function (e.g. carry nutrients),
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• form antibodies responsible for defending the body against microorganisms,
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• participate in maintaining the body's acid-base balance,
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• provide energy,
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Does plant protein build muscle?

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Yes, plant protein builds muscle. However, some plant protein sources are poorer in amino acids (e.g. key muscle leucine), so it is important to consume a variety of sources to provide complete amino acids and a balanced set of nutrients.

The study involved young and healthy adults divided into two groups, one of which consumed a high-protein animal diet and the other a high-protein non-animal diet.

The results showed that both groups gained a similar amount of muscle mass and strengthand.

"You fry the chicken, eat it and it's a reasonably tasty meal. With tofu, for example, most people will need to know how to season it to pull out the full flavour," adds the nutritionist.

Will plant-based proteins cover your daily requirements?"

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Of course - plant-based protein sources can cover your daily protein requirements. You already know the best plant-based foods, you know how to compose them - now just work out how much protein you need.

The best plant-based proteins are the ones you need.

How much protein you should consume depends on a number of factors such as age, gender, physical activity and health status. The average normal-weight adult should consume around 0.8-1g of protein per kilogram of body weight, and people who train around 1.8-2.2g of protein per kilogram of body weightand.

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Plant protein versus animal protein

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Some plant sources of protein contain lower amounts of certain essential amino acids.

Soy kills masculinity?

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You may have heard that "soy lowers testosterone levels". This misinformation has caused concern among babies who have tasted the creamy vegetable protein and seen their testosterone plummet just from hearing this myth.

The damaging information is straightened out by an expert:

"Soy isoflavones have effects including lowering systolic blood pressure, regulating blood sugar levels and reducing the risk of many cancers," adds the nutritionist.

Remember the golden rule, just as you need to do a warm-up before your workout, you need to verify the sources of some of the information.

Plant protein in a vegan diet

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Vegans give up eating animal products completely. Because of this, they are more prone to deficiencies in, among other things, iron. You can cut into spinach like Papaya, but unfortunately non-haem iron (i.e. that found in plants) is less well absorbed by the bodyand.

"In my opinion, vegans should pay special attention to their calcium supply (choosing fortified plant-based drinks, for example), iron (demand increases) and, of course, protein. These individuals need to prioritise nutritional education so that they don't get 'stuffed' and provide their bodies with all the necessary ingredients," adds the nutritionist.

Plant protein in a vegetarian diet

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Vegetarians are not as eliminationist in their intake of products and this gives them a certain 'advantage' over vegans regarding exposure to deficiencies.

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However, going deeper - just as vegans and vegetarians are not 'equal'... so too is a vegetarian unequal to a vegetarian. We have different taste tastes and, despite everything, we may not be supplying ourselves with valuable ingredients.

That is why it is important to be nutritionally aware and to compose your meals accordingly. Your requirements will be covered and, of course, the most important thing - your muscles will grow.

Therefore, it is important to be aware of your nutrition and to compose your meals accordingly.

Summary

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