In recent years Vegan diet and lifestyle becomes more and more popular. But how that could affect actively training people? As you may know, proteins are the building blocks of life. Every cell in the human body is made up of chains of amino acids, which are in themselves the building blocks of protein. Our bodies can naturally produce 11 “non-essential” amino acids on their own whereas 9 “essential” amino acids have to come from our diets. Protein helps to support growth and energy levels, build our strength, repair our tissues and muscles and is essential for the production of enzymes and neurotransmitters that work constantly to keep our digestion and metabolism working and our brains functioning. Most common proteins are usually sourced from either milk or meat origin, which automatically means that they are not vegan acceptable. That’s why we at Haya Labs decided to narrow for you the top 3 choices for a vegan-friendly protein source.

Pea Protein



Pea protein powder is a supplement made by extracting protein from yellow peas. It’s typically used to increase the protein content of smoothies and shakes and is a great fit for almost any diet since it’s naturally vegan and hypoallergenic. That’s why it's one of the most common choices in terms of plant-based proteins. Pea protein is a high-quality protein and a great source of iron. It can aid muscle growth, weight loss, and heart health. Pea protein contains all nine essential amino acids that your body cannot create and must get from food. It’s also a great source of branched-chain amino acids, especially arginine — which promotes healthy blood flow and heart health — and leucine, isoleucine, and valine — which promote muscle growth. Recently studies demonstrate that pea protein is one of the more easily digested plant-based proteins — just behind soy protein and chickpeas. Pea protein powders are also rich in iron.

Rice Protein



Although it's not normally thought of as a “protein-rich” food, there is a fair amount of protein in the humble rice grain. It is one of the most popular Plant-based proteins because it has many nutritional properties. Rice protein is easily digested - Very often, people taking protein powders or on a high protein diet struggle with digestive upset. Rice protein powder, however, tends to be easier to digest and limit these problems. As well Rice protein is hypoallergenic because unlike protein powders that are derived from milk, soy, or wheat, there are no concerns with allergies when it comes to rice protein powders. One of its main properties is its ability to digests quickly. Rice protein powder, gets to work quickly making it ideal for post-workout recovery. Although it is not a complete protein (meaning that some amino acids are missing) rice protein powder does contain high amounts of many essential amino acids. The absent amino can be gained throughout the day using a well-rounded diet or by mixing rice protein powder with another complimentary vegan protein source. Protein also helps to reduce the severity of insulin spikes and the resultant blood sugar crash that sometimes comes along with high-carb meals. When eaten with carbohydrates, protein slows down the absorption of these foods and can prevent feelings of exhaustion or mental fog that sometimes results.

Soy Protein



Soy protein isolate powder contains very little fat and no cholesterol. Unlike most other plant-based proteins, soy protein is a complete protein. This means it contains all of the essential amino acids your body cannot make and needs to obtain from food. While each amino acid plays a role in muscle protein synthesis, branched-chain amino acids (BCAAs) are the most important when it comes to muscle building. One study showed that soy was inferior to regular protein in regards to synthesizing protein for muscle but performed better than casein. Researchers concluded that this could be due to the digestion rate or leucine content. Unfortunately although is rich in nutrients, soy protein could decrease significantly the mineral absorption in the body. 

Haya Labs.