What is the best organic protein powder
Vegan protein powder in the test
For athletes, animal proteins, for example from eggs, meat or a classic whey protein shake, are essential. This is not true, however, because there are more and more vegan protein powders on the market that do without whey concentrate for a reason. But how good are herbal alternatives really for building muscle?
It is true that animal protein usually has a higher biological value than proteins from plants, since the amino acid profile is very similar to that of humans and it contains more essential (vital!) Amino acids. For recreational athletes, however, that doesn't really matter. "The protein powder that is perfect for you does not necessarily have to be made from whey or casein, but can just as easily consist of peas, hemp, rice or soy", explains our supplement specialist and fitness youtuber Mic Weigl.
Which vegan protein powder is best?
Among the most common variants, protein powder made from rice wins - it contains 80 percent protein. Protein powder based on soy and peas also contain around 80 percent protein, while protein powder made from hemp contains around 50 percent protein. Since the latter contains more carbohydrates than the competition, the fastest way to gain mass is with hemp protein.
1. Rice protein is particularly rich in protein
To make rice protein, the protein contained in the rice grains is extracted. Mostly brown rice is used for this, which contains more protein than white rice. Compared to other protein sources, rice has a high proportion of essential amino acids that the body cannot produce itself. As a powder, it tastes slightly bitter and floury.
This is the best rice protein
2. Pea protein is high in iron
Pea protein is usually very well tolerated and it contains more iron than other protein powders. Iron is part of the red blood pigment. It binds oxygen and ensures its transport to the body cells. The taste is definitely reminiscent of peas and the consistency is a bit sandy.
3. Hemp protein, the latest trend
Hemp protein not only impresses with its good biological value, it also provides an optimal fatty acid pattern, as it contains many anti-inflammatory omega-3 fatty acids, such as alpha-linolenic acid (ALA). This fatty acid, which is an important component of cell membranes, ensures, among other things, the development and function of the brain. You can find more healthy omega-3 foods here.
In addition, hemp protein provides healthy fiber and many vital substances. It tastes slightly nutty and takes some getting used to for many at first.
This is the best hemp protein
4. Multi-component powder, the ideal combination of different protein sources
The multi-component protein powder is a mixture of different vegetable protein sources. The aim of the mixtures is to provide many different, essential amino acids and thus combine the advantages of the individual vegan protein sources. Multi-component protein therefore has the highest biological value.
The best multi-component powder
How healthy is soy protein powder?
The subject of "soy" has been hotly debated - and heavily criticized - over the past few years. Why? Soy contains so-called isoflavones. These are secondary plant substances, which are also known as phytoestrogens, because their chemical structure is similar to the female sex hormone estrogen. This led to a rumor that men grow man's breasts from consuming soy protein. Doctors then speak of gynecomastia - and that really helps against it!
As a rule, however, no man should be afraid of double D's. "With soy protein, a distinction is made between isolate and concentrate. The latter is completely harmless. The isolate, on the other hand, contains substances that can actually lead to breast tissue formation," explains Mic Weigl. However, an intake of up to 30 grams per day is harmless.
How high is the biological value of vegan protein powder?
The biological value of a protein describes how well your body can absorb a protein. The higher the biological value, the more your body can convert the protein from the food into its own protein. The fact is: Vegan protein powder has a lower biological value than whey protein.
But that doesn't have to put you off, because a clever combination of different vegan protein sources increases the biological value. Many manufacturers therefore sell a combination of vegan protein powders that can easily take on whey.
Vegetable proteins also have a great advantage: Your body needs less energy to metabolize them. Consequence: You feel fitter.
What is the best solution for vegan protein powder?
You can mix your vegan protein powder in a shaker with water, soy, almond or oat milk - depending on what you like best. Alternatively, you can mix it in your muesli or add it to a smoothie. Just keep in mind that milk and milk alternatives contain extra calories and carbohydrates. Here you can find out which plant milk has the highest protein content.
As a vegan, should I eat more protein shakes?
No. "There is a widespread misconception that protein is only available in sufficient quantities in animal products. Legumes, for example lentils (dried), have 23 grams of protein per 100 grams, even more protein than beef fillet with 21 grams of protein per 100 grams. Contain peanuts With 25 grams of protein per 100 even more protein, "explains Weigl. Strength athletes who are vegetarian or vegan do not have to drink more protein shakes a day.
Conclusion: Vegan protein powder is just as good as whey
Thanks to the smart combination of various vegan protein sources, vegetable protein powder is of high quality, similar to whey protein. Just try out which powder tastes best for you.
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