Among the different types of protein available, we can classify them according to the origin of their protein source: animal-based and plant-based. Protein is the macronutrient responsible for maintaining and building muscle tissue. In this post, discover the different sources of plant-based protein, their characteristics, and the main differences.
What is protein?
Protein is one of the 3 macronutrients. It is responsible for carrying out structural functions within the body. Proteins are made up of small structures called amino acids; amino acids are also classified into two major groups: essential amino acids and non-essential amino acids.
The essential amino acids are 9: leucine, isoleucine, valine, lysine, methionine, phenylalanine, histidine, tryptophan, and threonine.0 They are characterized by the fact that the body cannot produce them on its own, or in significant amounts. They must be obtained through diet and supplementation.
The non-essential amino acids are the remaining 11: they can be synthesized by our body. They include; alanine, arginine, asparagine,0aspartic0acid, cysteine,0acid0glutamic acid, glutamine, glycine, proline, serine, and tyrosine.
What functions does it perform?
Although each amino acid has specific functions, in general, protein is responsible for;
- Creating the anabolic environment necessary for gaining and building muscle mass.
- Preventing catabolism or loss of muscle mass.
- Maintaining muscle tissue.
- Promoting the recovery of damaged fibers after training.
Due to these properties, protein is considered the most relevant nutrient for physically active people. It is important to meet daily requirements, individualized for each person.
Types of plant-based protein.
Soy Protein
- Its origin: soybeans. It is one of the most consumed sources.
- Unusually, it has high biological value.
- It is rich in micronutrients such as vitamin E, B vitamins, iron, calcium, and phosphorus.
- It contains flavonoids, polyphenols, saponins, and phytosterols; these have antioxidant and anti-inflammatory properties, among others.
Pea Protein
- Peas are a legume that is very high in protein.
- It is not a source of high biological value. It is incomplete. It lacks 1 of the 9 essential amino acids: methionine.
Hemp Protein
- It has high biological value. It contains all the essential amino acids
- It contains magnesium, iron, and vitamin E.
- It is also one of the most widely used sources. Its flavor is more intense than that of soy protein.
Spirulina
- It comes from an alga considered a superfood.
- It is a source of vitamins E and B vitamins.
- It is usually found in powder form, combined with other protein sources.
What is the difference compared with animal-based protein?
The main difference between the two is their origin and biological value.
Biological value is determined according to the quantity and number of amino acids. A protein containing all 9 essential amino acids is considered to have high biological value, and if it does not contain them, it will not be considered as such.
Each protein source is assigned a score between 0 and 100 depending on its quality and bioavailability.
Plant-based protein does not usually contain all the essential amino acids; to achieve a complete amino acid profile, different protein sources are combined in the same supplement so that all the essential amino acids are available.0