Protein plays a critical role in any athlete’s diet as it helps repair and strengthen muscle tissue. Getting enough protein from what you eat can be a real challenge for a vegan.
It’s almost impossible for a vegan athlete to meet their goals without taking a Vegan Protein Supplement.
The Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine recommend 1.2 to 2.0 grams of protein per kilogram of body weight, per day for athletes, depending on training intensity.
This means an 80Kg Athlete would need between 96 and 160 grams of Protein every day.
A paper by the International Journal of Sport Nutrition and Exercise Metabolism 2006 suggests the maximum daily protein intake based on bodily needs, weight control evidence, and avoiding protein toxicity would be approximately 25% of energy requirements at approximately 2 to 2.5 g x kg(-1) x d(-1), which corresponds to 176 g protein per day for an 80 kg individual on a 2868K/Cal diet so 160 grams is well within their maximum recommendation.
Another key issue is the rate at which the gastrointestinal tract can absorb amino acids from dietary proteins. This is between 1.3 and 10 g/hour.
As a result of this protein absorption rate your protein intake should be spaced throughout the day and ideally before and then 2 hours after workouts. More protein is not necessarily better and a good rule of thumb seems to be around 20-25 grams per sitting.
My preferred all in one Protein Powder Supplement (Shake) is Vegan Protein Powder from Weider
The Weider Vegan Protein is a high quality pea protein (Pisane C9) blended with rice protein, plant extracts and organic cereals. It comes in Vanilla or Chocolate flavours.
It’s Lactose free, gluten free, cholesterol free and low in salt compared with some other vegan protein supplements on the market.
Vegan Protein from Weider offers a comparable nutritional value to whey protein and by combining a vegetable protein with a cereal, they have produced a high biological value product which contains the essential amino acids in the right proportion required by humans.
It’s easily digestible and 100% tolerable.
The plant proteins in Weider Vegan Protein are extracted using a physical process that doesn’t use chemical solvents such as hexane.
Vegan Protein Powder from Weider is available in 350g (11-12 servings) and 750g (25 servings) tubs.
A recommended 30g serving (mixed with 300ml water) has these nutrients.
- Energy: 107 kcal
- Fat: 0.6g
- Carbs: 1.6g
- Fibre: 1.4g
- Protein: 23g
- Salt: 0.79
Vegan Protein Powder from Weider Main Ingredients
- Isolated Pea Protein (Pisane C9): This protein has an excellent amino acid content that covers almost 100% of essential amino acids recommendations, and is rich in BCAA (Branch Chain Amino Acids), lysine and arginine.
- Rice protein: Made from organic brown rice. This protein has high digestibility and assimilation for the maintenance and development of the muscles.
- ModCARB™: a latest generation ingredient, ModCARB™ is made from organic cereals and modulates the uptake and metabolism of glucose, preventing food cravings and energy slumps.
- Dynamic Fruits&Greens: Plant extracts concentrate that provides antioxidant substances (polyphenols) that reduce the incidence of damaging Free radicals.
- Stevia: Vegan Protein has been sweetened with Stevia. It’s a natural sweetener because it is extracted from leaves of Stevia that give sweetness without calories.
Vegan Protein Powder from Weider detailed Ingredients
82% Pea Protein Isolate (100% Pisane® C9), 10% Low Fat Cocoa Powder, 3% Rice Protein Isolate, Flavouring, 2% ModCarb™ (Oat Bran (gluten free), Quinoa, Amaranth, Buckwheat (gluten free), Millet), Natural Flavouring, 0,1% Fruit & Greens™ Extract (Paprika, Ginger, Broccoli, Spinach, Kale, Cabbage, Green Tea, Raspberry, Banana, Kiwi, Mango, Plum, Lime, Cranberry, Pineapple, Orange, Pink Grapefruit, Cherry, Lemon, Cauliflower, Wheat Grass (gluten free), Alfalfa, Spirulina, Chlorella, Maltodextrin, Gum Arabic, Corn Starch), Sweetener: Steviol Glycosides (Stevia Extract); Sodium Chloride.
This vegan protein powder is very widely available at a reasonable price which is comparable with non vegan options.
It mixes easily with water (the recommended amount is 30g powder in 300ml water) so you don’t need a shaker bottle.
It tastes OK if a little sweet and you can taste the Stevia behind the chocolate or vanilla flavouring but it’s not intrusive. The texture is a little grainy but not unpleasant.
If you’re a looking for an effective, affordable and convenient Vegan Protein Powder that you can mix with water and drink immediately then this is a great option.