One of the main criticisms of the diet, often veering into lazy stereotyping, is that vegans are energy-sapped individuals who can barely run 100 yards without fainting.
While there is evidence veganism can lead to long-term fatigue issues, mainly due to a lack of Vitamin B-12 found naturally in animal products (a vegan D-12 supplement can help here), the number of athletes and bodybuilders switching to a plant-based diet suggests it can be just as effective for active individuals.
In recent years, boxers David Haye and Mike Tyson, the Williams sisters, UFC fighters, cricketers and footballers have all reportedly "gone green". Most famously, of course, did Popeye not develop huge biceps on a plant-based diet?
If you are thinking about making the change and worried about your protein intake, the good news is experts say with a little planning, plant-based protein can be just as effective to maintain an active lifestyle and repair and build muscle.
Can I get enough protein from a plant-based diet?
After speaking with several nutritionists, the general response was "yes, but...". This was invariably followed by suggesting vegans should plan meals carefully.
"You need a variety of different plant-based sources to make sure you're still getting all the essential amino acids", says Bethan Hamilton, registered associate nutritionist and National Educator for Vega.
Dr Adam Collins, Director of MSc and BSc Nutrition at the University of Surrey, agrees: "In the UK people eat around 150pc of their protein requirement. You're probably still meeting your requirements on a vegan diet in absolute terms. If you're combining plant protein sources you could equally get a full complement of amino acids."
"I think there's a big misconception that a plant-based diet is devoid of protein," says nutritional therapist Lily Soutter. "Make sure you are focusing on the good-quality protein sources, like tofu, tempeh, beans, lentils, chickpeas, quinoa, nuts and seeds. When you combine them it almost makes a jigsaw puzzle and can help to make a complete protein."
Do I need a vegan protein powder supplement?
While it's not set in stone - some will get enough protein from their diet - the experts agreed protein supplements could be beneficial, for both physically active and more sedentary vegans.
"For vegans they're really helpful," says Soutter, "as sometimes it can be hard to get enough protein within the diet."
"The amount of protein per 100g is going to be less from a plant base, which might advocate the use of a supplement. It would be physically difficult to increase protein intake by another way," adds Dr Collins.
If you're looking to build muscle on a plant-based diet but don't want to eat enormous plates of chickpeas and beans, a vegan protein supplement could come in useful.
Less active individuals should also consider a protein powder. "Protein is important for everyone, whether active or not. It helps the body grow, repair and maintain muscle tissue. Without muscle tissue we lose strength, bone health declines and our metabolic rate reduces," says Matt Roberts, a personal trainer whose Mayfair gym makes its own protein-packed vegan smoothies and lunches.
When should I take my protein shake?
While it seems that straight after a workout session is best, it can still be effective to take your protein shake beforehand - and even up to 24 hours afterwards.
"The hour after training is thought to be the best time," says Roberts. "This is because the muscles are in their most absorptive phase and any protein consumed will be best absorbed into muscle fibres, helping recovery and growth."
To Dr Collins, there isn't such a huge rush. "You've got plenty of time and opportunity from when you stop to when you next exercise to meet the requirement. There's no urgency to get it before you even get changed."
"As long as you're getting it one or two hours after the gym that's generally OK," counters Hamilton. "Because we eat protein so often we're constantly building and breaking it down. The actual timing is not as clear as it used to be."
Are vegan protein shakes as effective as regular ones?
This goes back to the debate on how complete a protein you're consuming. The best vegan protein powders are composed of a variety of protein sources, from pea and rice to hemp and algae.
While vegan protein is proven to be very effective, its efficacy may not be quite as high as whey, which has "been shown to be more effective than vegan protein", according to Roberts.
"Whey protein is a good promoter of building muscle, if that's one of your aims," says Dr Collins. "That's not to say you can't build muscle through a general intake of protein." Dairy-free alternatives "take a bit more effort to release the protein, and they're not going to give you a quick-release super-stimulus in the same way."
Plant-based protein - get your fill
If protein shakes aren't your thing, but you're still after a vegan protein boost, here are some alternatives:
Wow chia seed drink: At first I found the texture of these protein-packed drinks somewhat disconcerting - a bit like frogspawn. After a few, however, I really like them, particularly the watermelon and pomegranate flavour. Chia contains the added benefit of Omega 3, which is commonly found in fish.
BOL soups: If you prefer your protein from real food, but don't always have time to cook, BOL soups are ideal. The best was Smokey Tomato & Lentil. With lentils, beans and quinoa, you'll get the all-important variety of plant-based protein.
Lizi's high protein granola: Filled with protein from soy, rice, pumpkin seeds and almonds. Made even nicer with a sprinkling of chocolate or peanut flavoured protein powder.
https://www.telegraph.co.uk/health-fitness/nutrition/best-vegan-protein-shakes-powder-2021/
No comments:
Post a Comment