How to make homemade protein - a budget source of protein

Home ▸ Articles ▸ Sports supplements ▸ Proteins ▸ Everything about plant protein

There is a stereotype about vegetarians. They say they don’t eat anything at all and can be carried away by the wind.

This opinion is especially widespread among bodybuilders and other athletes, who are confident that great strength and big muscles are impossible without meat.

But muscle growth depends on the amount of protein contained in meat, and protein is also found in plants: peas, rice, hemp seeds. However, plant sources of protein are not as rich in protein as animal sources, and their amino acid set is not as complete.

How much protein do we need?

The amount of protein we need daily depends on our goals and activity level. For a person of normal weight (for a woman this is 64 kg) with a sedentary lifestyle, it is enough to consume a little more than 50 grams of protein per day.

But people who play sports have completely different protein needs. The International Society of Sports Nutrition (ISSN) recommends consuming 1.4-2 grams of protein per kilogram of body weight per day when doing strength training. Thus, an 82-pound person lifting weights should provide 115-164 grams of protein daily.

And many nutritionists talk about even more if you are seriously involved in powerlifting or bodybuilding: up to 1 gram per 0.5 kg of weight.

If you are on a diet, you will need even more protein: 2.3–3.1 g/kg body weight. For example, a person weighing over 200 pounds will need to consume 210-280 grams of protein per day to maintain muscle mass while burning fat.

The bottom line is that the more protein, the more difficult it is to get it from food, and you have to resort to protein supplements. Especially if you are a vegan or vegetarian who gets their protein from high-carbohydrate foods such as beans, rice, and quinoa. Indeed, in this case, by increasing the amount of protein, we increase the number of carbohydrates entering the body and add calories to our diet.

Thus, protein supplements are indispensable when it comes to achieving certain dietary and sports goals. They also help us out if we don’t have time to prepare certain foods.

Sources[edit | edit code]

1. Hakkak R, Korourian S, Ronis MJ, Johnston JM, Badger TM (May 2001). "Dietary whey protein protects against azoxymethane-induced colon tumors in male rats." Cancer Epidemiol. Biomarkers Prev. 10 (5): 555–8.
2. Xiao R, Carter JA, Linz AL, Ferguson M, Badger TM, Simmen FA (September 2006). “Dietary whey protein lowers serum C-peptide concentration and duodenal SREBP-1c mRNA abundance, and reduces the occurrence of duodenal tumors and colon aberrant crypt foci in azoxymethane-treated male rats.” J. Nutr. Biochem. 17 (9): 626–34.
3. Krissansen GW (December 2007). "Emerging health properties of whey proteins and their clinical implications". J Am Coll Nutr 26(6):713S–23S.
4. Marshall, K (2004). "Therapeutic applications of whey protein". Alternative Medicine Review 9(2): 136–156.
5. Wal JM (November 2004). "Bovine milk allergenicity." Ann. Allergy Asthma Immunol. 93(5 Suppl 3):S2–11. doi:10.1016/S1081-1206(10)61726-7.
6. Burks W, Helm R, Stanley S, Bannon GA (June 2001). "Food allergens". Curr Opin Allergy Clin Immunol 1(3):243–8.
7. "Whey." The Encyclopædia Britannica. 15th ed. 1994
8. Foegeding, E. A.; Davis, JP; Doucet, D; McGuffey, M. K. (2002). "Advances in modifying and understanding whey protein functionality". Trends in Food Science & Technology 13(5): 151–9.
9. Tunick M. H. (2008). "Whey Protein Production and Utilization." In Onwulata CI, Huth PJ (abstract). Whey processing, functionality and health benefits. Ames, Iowa: Blackwell Publishing; IFT Press. pp. 1–13.
10. Lee YH (November 1992). "Food-processing approaches to altering allergenic potential of milk-based formula." J. Pediatr. 121(5Pt2):S47–50.
11. ↑ 11,011.1 Haug A, Høstmark AT, Harstad OM, A; Høstmark, A.T.; Harstad, O.M. (25 September 2007). “Bovine milk in human nutrition – a review.” Lipids Health Dis 6:25.
12. ↑ 12,012.1 Burke, Darren G.. "The Effect of Whey Protein Supplementation With and Without Creatine Monohydrate Combined With Resistance Training on Lean Tissue Mass and Muscle Strength." International Journal of Sport Nutrition and Exercise Metabolism. Human Kinetics Publishers, Inc.. Retrieved 2012-04-04.
13. ↑ 13,013.1 Cribb, Paul J.; Andrew D. Williams, Michael F. Carey, Alan Hayes. "The Effect of Whey Isolate and Resistance Training on Strength, Body Composition, and Plasma Glutamine." International Journal of Sport Nutrition and Exercise Metabolism. Human Kinetics, Inc. Retrieved 2012-04-04.
14. Jay R. Hoffman and Michael J. Falvo (2004). "Protein - Which is best?" Journal of Sports Science and Medicine (3): 118–130.
15. Luhovyy BL, Akhavan T, Anderson GH (2007). "Whey proteins in the regulation of food intake and satiety." Journal of the American College of Nutrition 26(6): 704S–712S.
16. Candow, D. G.; Burke, N.C.; Smith-Palmer, T; Burke, D. G. (2006). "Effect of whey and soy protein supplementation combined with resistance training in young adults." International journal of sport nutrition and exercise metabolism 16 (3): 233–44.
17. Hoffman, JR; Ratamess, N.A.; Tranchina, C. P.; Rashti, S.L.; Kang, J; Faigenbaum, A. D. (2009). "Effect of protein-supplement timing on strength, power, and body-composition changes in resistance-trained men." International journal of sport nutrition and exercise metabolism 19 (2): 172–85.
18. Yang, Y; Breen, L; Burd, N.A.; Hector, A.J.; Churchward-Venne, T.A.; Josse, AR; Tarnopolsky, MA; Phillips, S. M. (2012 Feb 7). "Resistance exercise enhances myofibrillar protein synthesis with graded intakes of whey protein in older men." The British journal of nutrition: 1-9.
19. Rieu I, Balage M, Sornet C, et al. (April 2007). "Increased availability of leucine with leucine-rich whey proteins improves postprandial muscle protein synthesis in aging rats." Nutrition 23(4):323–31.
20. Kimball Scott; Jefferson, L. S. (2006). "Signaling Pathways and Molecular Mechanisms through which Branched-Chain Amino Acids Mediate Translational Control of Protein Synthesis". The Journal of Nutrition 136(1): 227S–31S.
21. Fujita, Dreyer, Drummon, Glynn, cadenas, Et Al. (2007). "Nutrient signaling in the regulation of human muscle protein synthesis". The Journal Physiology 582(Pt 2): 813–23.
22. Ha E, Zemel MB (May 2003). “Functional properties of whey, whey components, and essential amino acids: underlying mechanisms of health benefits for active people (review).” J. Nutr. Biochem. 14 (5): 251–8.
23. Layman DK, Evans E, Baum JI, Seyler J, Erickson DJ, Boileau RA (2005). “Dietary protein and exercise have additive effects on body composition during weight loss in adult women.” J Nutr 135:1903–1910.
24. Courtney-Martin G, Rafii M, Wykes LJ, Ball RO, Pencharz PB (November 2008). "Methionine-adequate cysteine-free diet does not limit erythrocyte glutathione synthesis in young healthy adult men." J. Nutr. 138(11):2172–8.
25. Zavorsky, Kubow, Gray, Riverin, Lands (2007). "An open-label dose-response study of lymphocyte glutathione levels in healthy men and women receiving pressurized whey protein isolate supplements." International Journal of Food Sciences and Nutrition 58(6): 429–36.
26. https://www.hindustantimes.com/lifestyle/wellness/how-whey-protein-before-meals-could-help-tackle-diabetes/article1-1249290.aspx
27. PWParodi. "A Role for Milk Proteins and their Peptides in Cancer Prevention". Current Pharmaceutical Design 13(8):813–828.
28. https://www.livestrong.com/article/521163-digestive-problems-commonly-associated-with-whey-protein/
29. Does 100% whey protein make you have bad gas?, Livestrong.com

What are the benefits of plant-based protein supplements?

High-quality plant proteins are in no way inferior to animal proteins - whey, casein, egg and beef protein powders, and in some ways even superior to them.

Comfortable digestion

Most plant proteins are easily and almost completely digestible. For example, the digestibility level of pea protein is 94%, and rice protein is more than 90%. It is even known that rice protein is easier to digest than whey. And hemp protein, according to recent data, can replace “night” casein protein, since, similar to casein, it slowly releases amino acids in the body.

In addition, the good digestibility of vegetable protein will relieve you of the feeling of bloating in the abdominal area and flatulence.

Low allergenicity

Compared to the allergenicity of milk and dairy products, eggs and soy, plant proteins can be called hypoallergenic. Thus, pure pea and rice proteins are known to be free of allergens.

Environmental friendliness

Plant proteins require fewer natural resources to produce than whey and casein. And unlike cattle, plants don't release carbon into the atmosphere or pollute waterways.

Large family

Whey protein is made from milk. It contains two types of proteins: casein and whey. Casein accounts for up to 80% of all milk protein. The rest is whey. Casein does not dissolve in water and is present in it in the form of microscopic grains of sand fractions. Whey protein is a completely different matter. When you open a cup of yogurt and see a clear liquid with a greenish tint on its surface, you know that it is water rich in whey protein.

Whey protein consists of several protein fractions. The largest are beta-lactoglobulin, which contains BCAAs. This type of protein is quickly absorbed by the body and used for the needs of muscle growth. The smaller fractions are immunoglobulins, which are used to build antibodies in the blood and thereby strengthen the immune system. The third type of fractions is albumin peptides, which include precursors of glutathione, the strongest antioxidant produced by our body. Fractions of lactoferin and lactoperoxidase have antimicrobial properties and also strengthen the immune system.

How to Make Plant-Based Protein as Effective as Whey

Whey protein is generally considered the gold standard for protein supplements due to its complete amino acid profile, bioavailability, and rapid absorption. But plant protein powders can be just as good as whey protein powders, especially if you combine them.

But you will have to combine it if you want to get a full set of amino acids with a protein shake. Pea protein, for example, contains all nine essential amino acids but is low in methionine and cysteine. Rice protein also contains all the essential amino acids, but is low in lysine. If you mix pea and rice proteins or buy a product that already combines them, problem solved!

Other options for protein products that mix different types of plant protein:

• Green (Steel Power Nutrition) 900 g
• Protein drink Cyber ​​Shake (Bite)

Alternatively, you can also consume the protein shake along with food rich in the missing amino acids. By the way, pumpkin and watermelon seeds are sometimes added to plant-based protein mixtures as an inexpensive and reliable way to complete their amino acid profile.

One of the outstanding features of whey protein is its leucine content. Leucine is a branched chain amino acid (BCAA), and scientists believe it is more important than others for muscle growth.

Whey protein contains the most leucine, but it is also found in plant-based protein supplements, and mixing 2-3 scoops of soy, rice, pea or hemp protein into a shake versus 1-2 scoops of whey will give you the same result.

And some plant-based protein supplements have extra leucine added to fill the gap, so you don't have to use more of the product to get the same amount of the important amino acid.

Experiments from four years ago show the same effect of plant proteins (pea and rice) and whey on the performance of athletes. Both groups—the plant protein group and the whey group—had similar results in muscle size, body composition, and strength.

Separation of whey from casein

Pasteurized milk is treated with enzymes to separate the whey from the casein. When interacting with enzymes, milk is divided into liquid and solid particles. The solids are collected and used to make cheese, while the liquids are used to make protein powder.

The process of creating whey protein is often associated with cheese production

Why plant protein is good for weight loss

Increasing your protein intake of any kind is always a health benefit, not least for promoting weight loss. Protein is highly nutritious and helps control appetite. We also need to burn a lot of calories to digest protein.

A study conducted by the American Journal of Clinical Nutrition found that overweight people who ate more protein (whether plant or animal) lost the same number of pounds.

It is noteworthy that of all plant proteins, pea protein is the most nutritious. In a food log study, subjects consumed equal amounts of casein, whey, pea protein, egg albumin, a carbohydrate drink, or water 30 minutes before meals. And pea protein was ranked second after casein in reducing appetite.

Banana flavored cocktail

Required:

• 50 g low-fat cottage cheese
• 0.5 liters of kefir 2.5 fat or less fat;
• 100 ml jam or syrup;
• 2 bananas.

Chop the peeled bananas and beat together with the rest of the ingredients until completely chopped.

What to Look for in a Plant-Based Protein Supplement

A quality plant-based protein supplement should have between 100 and 150 calories per serving and contain at least 15 grams of protein with some fat. Since plants are carbohydrate foods by nature, it is normal for plant protein supplements to have three to five grams of carbohydrates per serving, but they should not contain sugar.

To make sure you're getting all the amino acids your body needs to stay active, look for a powder that includes multiple plant proteins, such as pea and rice or seed proteins.

Vegetable protein with digestive enzymes is also good. A 2015 study found that ingesting enzymes along with a pea and rice protein blend improved protein absorption, bringing it closer to the rate at which whey concentrate is absorbed into your muscles.

Curd and fruit mix with ice cream

Mix 0.5 l of low-fat milk, 2 bananas, 220 g of low-fat cottage cheese, 200 g of ice cream and 200 ml of chocolate syrup, preheating the milk.

Milk should not be brought to a boil. Using a mixer, bring the entire mixture to a uniform consistency.

Professional production

First, let's remember the main stages of protein production. So, after curdling the milk, whey is formed, which is the basis for the future sports supplement. It contains proteins, lactose, minerals and lactalbumin. But the serum cannot be used in its usual form; subsequent processing is necessary.

First, a pasteurization procedure is carried out. After this, the composition is subjected to one of the types of filtration (microfiltration, ultrafiltration, reverse osmosis or nanofiltration). At the end of the process we get protein. But that's not all. The intermediate product goes through the stage of concentration and spray drying. Only after this the finished powder is packaged in bags (jars) and sent to store shelves.

Protein during pregnancy and breastfeeding - is it possible or not?

Is it possible to drink protein during pregnancy and breastfeeding? Yes, you can. At the same time, there is often an opinion that use is not recommended for women during pregnancy, as well as during lactation. Why? Because sports nutrition manufacturers do not conduct extensive research into the effects of protein on pregnant women, because they are simply not the main target group of the final product.

Protein is a protein, and it is a safe product, the only thing we recommend is:

• choose proteins with a minimum amount of flavoring additives to avoid possible allergic reactions
• introduce protein into your diet gradually so that your body gets used to the product and you can evaluate its effect on your body, avoid gastrointestinal upset, individual intolerance and other possible side effects on the body.

Curd protein mixture

Half a liter of low-fat milk;

• 200 g cottage cheese;
• 2 hard-boiled egg whites;
• 200 g syrup, jam or preserves.

Cut the peeled fruits and mix with other ingredients. Beat everything until smooth.

Any training person should maintain their muscle corset by consuming protein. Homemade protein mixtures are a great way to help build size and keep your existing muscles in good shape.

For people losing weight, a protein mixture will also be useful. Being low-calorie, it provides the necessary supply of protein, which muffles the feeling of hunger.

Protein has the ability to increase metabolic rate, which is why protein is so popular not only among professional athletes, but also among people simply watching their figure.