If you're following a vegetarian or vegan diet, protein is a key nutrient to make sure you get enough of, according to the Academy of Nutrition and Dietetics. Supplementing your diet with protein powder can help you meet your body's nutritional needs in a convenient way. Knowing more about protein powder for vegetarians will help you determine if it's the right choice for you.
7 Benefits of Using Protein Powder
Protein powder can be made from a variety of different sources, including whey, casein, soy, egg, pea, hemp, brown rice, or other sources. If you follow a vegetarian or vegan diet, you'll want to be sure that the product you choose is made from a plant-based protein. Whey and casein protein powder, for instance, are made from dairy and may not be compliant with vegan or certain vegetarian diets. But almost all protein powders can provide benefits when you include it as part of a balanced diet.
Can Increase Vitamin and Mineral Intake
Protein powder is loaded with nutrients. A scoop of protein powder generally provides about 25 grams of protein and is often fortified with vitamins and minerals. Whey, casein, egg, and soy protein powders contain all essential amino acids, making them an excellent source of complete protein. Hemp, pea, and brown rice protein powders are other options for those on a vegan diet. Many protein powders are low in sugar, but check the nutrition label to be sure.
Convenient Alternative to Meat
If you're following a vegetarian or vegan diet, you may find it difficult to get plenty of protein, especially if you're an athlete with higher protein needs. Using protein powder is a convenient way to boost your protein intake. Simply mix protein powder with water, soy or almond milk, or regular milk for a quick easy meal or snack when you're short on time. You can even add protein powder to foods like oatmeal and yogurt.
Boosts Energy
Protein powder, especially mixed into protein smoothies, can give you a quick boost of energy when you're on the go or before and after workouts. What makes protein powder energizing is when it contains carbohydrates, which many protein powders do. If not, mix your powder with a form of energy-boosting carbohydrate like milk, soymilk, yogurt, or fruit.
To make a nutritious protein smoothie, blend protein powder, ice, milk or water, fruit, and nut butter for a refreshing boost of energy. A variety of protein smoothie recipes are available to choose from, so you can have a different type of smoothie each day of the week. A sample energy-boosting recipe using protein powder is as follows:
- 1 cup of unsweetened almond milk
- 1 tablespoon of peanut butter
- 1 small banana
- ¼ teaspoon of ground cinnamon
- 1 scoop of chocolate-flavored protein powder of your choice
- Ice
Blend these ingredients for an energy-boosting meal or snack.
Provides Muscle-Building Perks
If you're a vegetarian or vegan and trying to gain muscle mass, protein powder can be beneficial for you. A 2015 review published in Sports Medicine found protein supplementation promotes gains in muscle strength, size, and power in people who resistance train regularly. This occurs because dietary protein is needed to help repair and grow muscle fibers in response to strenuous resistance training sessions.
For best muscle building results, drink a protein shake before and after strength-training workouts and complete three to six sets of 12 reps (or less) using heavier weights to maximize muscle growth.
Supports Healthy Weight Maintenance
High-protein diet can be effective for weight loss. One reason for this is because protein boosts satiety more than any other nutrient, according to a 2020 study published in the Journal of Obesity and Metabolic Syndrome, Protein also helps you maintain lean mass and reduce body fat. And a 2021 study published in Clinical Nutrition reports that using protein powder is a cost-effective strategy to support an effective weight loss program.
Protein helps spare muscle loss during periods of calorie restriction simply because it is a necessary ingredient for building and maintaining muscle mass in the body. Without enough dietary protein, your body can break down muscle mass in an attempt to fuel itself.
Protein shakes made with powder work well as meal replacements when you're trying to cut calories to shed pounds. However, if you want to reap weight and fat loss benefits from protein powder, avoid added sugar, as well as refined grains like white bread, sweets, and sugary drinks.
May Support Healing
Using protein powder to make shakes is beneficial for patients recovering from surgery or illness and those who are on liquid diets due to other health conditions. For example, protein shakes are often useful for people recovering from bariatric surgery, dental surgery, or gastrointestinal disorders who are unable to tolerate solid foods. Often, people in these situations have increased protein requirements and may have difficulty meeting their body's needs without liquid protein supplements.
Might Enhance Sleep
Taking protein supplements, like protein powder, may even help you sleep better. Higher-protein diets appear to help overweight and obese people sleep better while dieting, according to a 2016 study published in The American Journal of Clinical Nutrition. Additionally, a 2014 review in Sports Medicine found higher-protein diets seem to improve sleep quality in athletes. Because protein powder helps boost your overall protein intake, try it for a better night's sleep.
Protein Powder: The Bottom Line
While protein powder is often expensive, you can reap numerous health benefits from using it. Protein powder is helpful for vegetarians in many ways. Even vegan dieters can find the perfect plant-based protein powder to meet their body's protein needs.
