Bodybuilders and hobby athletes promise more muscle mass from protein shakes. But our body does not need a white powder. A healthy mix of dairy products, nuts and fruits are also excellent – here are a few quick recipes for at home and on the go. Protein is also a fundamental building block for the cells and the material for building muscle. But whether it’s a gym junkie, jogger or armchair athlete: With a balanced diet, the daily protein requirement can usually be covered well. Additional protein drinks are therefore not necessary in organically healthy people. But if you train a lot, you need a higher protein dose. The additional daily requirement can easily be covered naturally by homemade protein drinks. Our body needs proteins. In addition to carbohydrates and fats, they are among the primary nutrients. Proteins consist of amino acids, which can only be ingested through food. They are not only found in breakfast eggs but also milk, fish, meat, whole grain bread, nuts, and legumes, for example. However, whey protein is only one option among many. But there are many more protein alternatives that are also suitable for vegan and vegetarian strength athletes.
Vegan and vegetarian protein powder
First, there is a vegan protein powder, which is a mixture of vegetable-based protein sources. My protein’s three-way mix consists of pea protein, brown rice protein and hemp protein, for example. This protein powder contains valuable BCAAs (the so-called branched-chain amino acids). Together with many other essential amino acids, this product – specially developed for vegans – delivers a full 22g of protein.
Lactose-free protein powder
Many exercisers are concerned about protein intake. An important aspect that often plays an important role is the proportion of milk sugar (lactose). Whey protein, a milk protein, is not a sensible option for many because it contains large amounts of lactose and in many cases, it is not particularly well tolerated. As with vegan protein powders, the solution is to switch to alternatives to whey, such as plant-based or egg-based proteins. This includes brown rice, hemp, and pea protein powder. The good news is that you will probably be surprised at the options available to you as a whey alternative.
Protein powder in organic quality
Are you already using organic products? Protein powders in organic quality are the solution for all those who want to largely eliminate artificial additives, soy, and sweeteners from their diet. The raw material from My protein’s Bio Whey Protein comes, for example, from strictly controlled and certified organic dairies, in which the cows can live as naturally as possible. The cows feed on green, nutrient-rich meadows and the whey is ultra-filtered so that it delivers 20g protein per serving.
Hemp protein powder
Hemp is one of the most popular plant-based proteins, and it provides a substantial amount of all nine essential amino acids, making it perfect for supporting and building lean muscle. It is also rich in omega-three and omega-six fatty acids, which are usually consumed in foods like fish. This is once again good news for all those who eat vegetarian food because it promotes well-being and heart health. Hemp protein powder also contains no unnecessary additives.
Pea protein powder
Pea protein provides between 20-25g protein per serving. This makes this protein a severe competitor to whey. It is known to support weight management, so it is ideal for those who want to reduce body fat as it supports satiety.
Brown rice protein powder
Protein from brown rice provides a little less than 25g protein per serving – it is a good alternative for those who want to avoid whey and is also suitable for vegetarians and vegans. It also contains valuable iron (provides about 10% of the daily recommended intake). With rice, most people probably think of carbohydrates, but do not worry isolated rice protein only provides 2g carbohydrates per tablespoon.
Soy protein powder
Soy protein is as effective as animal proteins. It is also a great source of protein for those who want to lose fat. Soybeans are legumes and are naturally high in protein and quite low in fat. Soybean flour is processed into soy protein isolate, which consists of 90 – 95% protein. This process reduces the fat and carbohydrate content. My protein’s soy protein isolate gives you a whopping 27g of protein per serving.
Egg white protein powder
Egg white is widely known as an excellent source of protein, making it a safe horse when it comes to building muscle. It has a high bio availability and is also rich in BCAAs (gives you 6.7g BCAAs compared to 5.5g from whey). The egg white protein powder is also free of fat and carbohydrates.
Like whey, casein is made from milk. The most significant advantage of casein protein is its strong satiety effect. It is a protein that is slowly digested, which is why it is also considered ideal before going to bed. The advantage is higher muscle retention and an improved fat loss.
Salmon is also an excellent alternative. High-quality protein, super tasty and packed with omega-3 fatty acids, which can promote muscle building, improve fat metabolism and are essential for heart health. These are a lot of good reasons to put turkey and rice aside and trade them for high-quality salmon. The fresher, the better, but high-quality smoked salmon is also recommended and sliced thinly on toasted whole-grain bread with a little horseradish that should make the heart of a fitness freak laugh.
Skyr is still relatively new in the United States but a traditional food in Iceland. The Icelanders attribute their longevity to this quark dish. It is a very protein-rich alternative to Greek yogurt or low-fat curd cheese. A lot can be done here with 11g protein per serving. In summer, with fresh fruit, this is a particularly tasty alternative to ice cream or other desserts and, in addition to a good load of protein, also provides a lot of calcium! Better not to miss that!
Almonds are a super alternative source of protein. With even more protein than meat per 100g, almonds are incredibly high in protein. However, it is also significantly caloric. Therefore, you should, of course, handle these nuts a little more carefully and see them as a supplement because even the amino acid profile of this vegetable protein source is not complete. You cannot avoid a combination with other foods. But then almonds show their strength, which is also excellent magnesium suppliers!
The Take-Home Message is – especially for vegans, vegetarians and all those who want to adhere to a lactose-free diet – that whey is not the only source of protein in supplements that you can rely on. More people who usually use whey should look at the many benefits of the other proteins to complete their diet.
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