Is all protein the same?

We all need protein. However, athletes and sportspeople have different needs. Come and learn how to answer them.

Talking about protein leads us almost immediately to animal sources. However, after the boom in veganism and vegetarianism, the question “where do I get my protein needs from?” became easier to answer. However, not only all proteins are not the same, but we also don’t have the same needs.

It should be remembered that dairy proteins such as whey, are richer in simple sugars such as lactose, while plant proteins and vegan protein powder tend to have more complex carbohydrates and fibre. The last nutrient plays an important role in digestive health. Fibre feeds the colon cells to keep them healthy and helps keeping the digestive tract flowing, keeping bowel movements smooth and regular. And remember the impact of the digestive system on immunity? Yeah, we don't want it to work any less well.

For those who want muscle growth

In fact, consuming plant foods can be the key to increasing muscle function. A recent study, published in The Journal of Nutrition, found that the nitrate present in a vegetarian diet can be effective in increasing lower limb muscle strength and physical function in both men and women. The study showed that those who consumed the highest amounts of nitrates from vegetables (about 91mg/day) achieved a 2.6kg stronger knee extension and were 0.24s faster on the 8-ft-timed-up-and-go” test (a test of coordination and agility, based on mobility performance.

And are all proteins the same?

Precisely because we are all different, with different needs, our proteins are not all the same. Proteins are made up of molecules called amino acids, which join together to form long protein chains. Although the body is able to produce non-essential amino acids, essential amino acids must be obtained through our diet. So when you choose a protein, choose something organic and that provides more than just protein. For example, for something practical and that doesn't deviate from your training goals, you can choose the Super Vegan Peanut and Maca protein which, in addition to 21g of protein per serving, offers you some extra help such as maintaining the immune system through its high content in vitamin C, sustaining muscle function by being a good source of potassium and also an electrolyte balance by being a source of magnesium. But there is more. In each Super Vegan protein you will find different vitamins and minerals that support you in different workout stages. You just have to find them.

And how much should we consume?

Well, here is where things get a bit complicated, with countless literature contradicting itself. But, in case of doubt, always favour quality over quantity.

1. According to Enette Larson-Meywe and Matt Ruscigno, physicians and authors of the book “Plant-Based Sports Nutrition”, as an athlete your protein needs are more likely to be higher than those of your friend who is sedentary. To know the ideal proportion, the ideal is to consult your nutritionist, but the consensus among sports nutritionists, according to previous authors, is that athletes need about 1.2 to 2.0 grams per kilo. And, furthermore, while the research does not recommend anything different for vegetarian athletes, it has been suggested that vegetarians may need to consume approximately 10 percent more protein than omnivores.

2. The position adopted by the American College of Sports Medicine is 1.2 to 1.7 g per kilo, per day.

3. The International Society of Sports Nutrition advocates that protein intake between 1.4–2.0 g/kg per day for physically active individuals is not only safe, but it can also help improve exercise.”

As with everything else regarding food, there are no easy answers or ones that fit all. For most people up to 2g/kg per day will be enough, but it really depends on the sport you play and how often. Resistance, strength and power based exercises that depend on muscle hypertrophy will be in the high extremity (above 2g / kg perhaps), while resistance based exercises can be in the lower extremity (approximately 1.2-1.4g / kg per day).