Guide: Protein, what is it and why we need it

Find out why plant protein sources are so important and when protein powder is worth it

Why Protein?

First of all, you should understand that it belongs to the macronutrient group and that the protein’s main role is not to generate energy from food, but rather to build and repair tissue. What does this include? Well, your muscles, bones and even skin. But it does more than that. Delays the absorption of glucose into the blood, helping prevent energy breakdowns, ensuring sustained energy. Think of protein as a push when you start to break down. This is exactly what researchers at Cambridge University discovered: that proteins stimulate us when our energy starts to drop.

However, proteins are so special that they are different from other macronutrients. In other words, our bodies don't store them in excess, like carbohydrates or fat, so when our cells need protein they have nowhere to get it. That's why it's so important to include protein in your daily diet.

And when is protein powder worth it?

For starters, the needs of an individual who regularly practices sports, and of course an athlete, are always different from someone who leads a more sedentary lifestyle.

Although we agree with a balanced diet, along with a good dose of physical exercise, we know that sometimes lack of time or convenience prevents us from getting to it. Therefore, protein powder is the most convenient way to guarantee your protein intake, not neglecting your diet, and helping your body to recover and rebuild muscles, as well as to restore energy levels.

Of course there are numerous options, but our recommendation is that you choose a vegetable protein as clean as possible, without chemicals, preferably certified. When it comes to Super Vegan Fitness, the proteins are vegan and all gluten and lactose free. In addition, they are organically certified and comply with the strict biological standards of the European Union. All our products are made sustainably, GMO free, without pesticides, fertilizers or antibiotics. On the other hand, to each protein we add functional ingredients that allow us to help athletes and sports people to solve some important issues for those who train: muscle growth, immune system strengthening, energy and vitality, maintenance of bones and joints, among others. You can discover the entire range here.

When should you take your protein powder

Having a protein-rich breakfast or a protein shake first thing in the morning is a great way to start the day with your energy levels up and, most importantly, make that energy last. Unlike carbohydrates, the energy produced from proteins will be released more slowly. If you're going for a shake, choose something sugar-free, like our Super Vegan Fitness Banana and Vanilla with Digezyme or Super Vegan Protein Greens.

If you're trying to lose weight, protein in the morning can also be effective. By consuming protein you feel more satiated. According to a University of Missouri study, people who ate 30 grams of protein for breakfast felt less hungry during the day and found favorable changes in their hormones that control appetite. Furthermore, by being able to better regulate your sugar levels, you will also achieve a more stable mood.

While the protein that is consumed in the morning is used to produce more energy, at night it will be dedicated to supporting your recovery and increasing the muscle growth process. There are several studies in which scientists have concluded that taking protein before going to bed is an effective muscle-building strategy. What happens is that the protein ingested before you go to sleep is digested and absorbed, increasing the availability of protein for overnight recovery. A good strategy if you are recovering from an injury or if you want to increase muscle mass.

3 options to boost even more your vegetable protein sources

Vegetables

It is a vegetable protein that is not as easily absorbed by our bodies as an animal, so it’s important that it has high quality. Black beans, lentils or chickpeas are very interesting meal bases. When cooking legumes, remember to add some foods that are rich in vitamin C, such as lemon or tomato, to increase iron absorption. Furthermore, any legume is delicious when transformed into humus, simply with the addition of lemon and garlic.

Tofu

In addition to being rich in protein (it has about 12g of protein per 90g), it is nutritious and satiating.

Edamame

A cup of edamame provides about 80% of the recommended dose of manganese and 121% of the recommended dose of vitamin B9 (which works together with iron to promote energy and fight fatigue and anemia). Oh! And it has about 17g of protein. It also contains a lot of molybdenum, which acts as an enzyme stimulator and helps in the breakdown of nutrients in order to obtain energy.