The Complete Scoop on Protein Powder

Protein has been getting a LOT of attention lately. Whether it’s through social media, blogs, or podcasts, everyone is talking about protein consumption (or lack thereof). The reality is that many people are under-consuming protein in their day-to-day eating habits and could benefit from including more in their diet.

Protein Defined

So, what exactly is protein? Made up of amino acid chains, often referred to as the building blocks of protein, it is the major structural component of all cells in the body. Best known for its role in the growth and repair of tissues, including muscle and bone, protein’s responsibilities go well beyond structure.

In fact, enzymes are proteins that initiate important chemical actions in your body, from blinking to thinking, to blood clotting and supporting the immune system. Some proteins are hormones that transmit information between cells, organs, and tissues. Protein is also important for fluid balance and maintaining a healthy pH in your body. In other words, protein isn’t just for competitive bodybuilders – it’s for anyone who wants to build and maintain a healthy body.

Muscle Matters

As we grow older, it becomes increasingly important to maintain muscle, and nutrition plays an important role in daily muscle protein turnover. Specifically, amino acid intakes increase muscle protein synthesis rates and help reduce muscle protein breakdown rates. This is especially important for individuals to prevent or reduce age-related muscle loss, also known as Sarcopenia. Whether or not you are an athlete, muscle health is important.

Weight Management

Higher protein intake increases metabolic processes and contributes to an increased feeling of fullness compared to diets with lower protein content. Research also suggests that high-protein meals lead to a reduced subsequent energy intake:

• Protein intake stimulates metabolic hormones that communicate information about energy status to the brain and involve brain regions that influence reward and motivation.
• Higher-protein diets (1.0–1.5 g/kg body weight) are associated with lower BMI and waist circumference, as well as higher HDL cholesterol, compared to protein intakes at RDA levels.

Bone Health

High dietary protein intake may positively impact bone health, including calcium absorption and enhancing lean body mass. It’s an important nutrient for bone health and for the prevention of osteoporosis. Protein helps give your bones their strength and flexibility.

Mental Health

Protein intake can affect brain function and mental health. Sufficient protein intake is an important part of neurotransmitter production. The neurotransmitter dopamine is made from the amino acid tyrosine, and serotonin is made from tryptophan. If there’s a lack of these two amino acids, neurotransmitter production can decrease, which is associated with low mood and aggression.

Protein Boost with Plants

Plant-forward diets can be surprisingly high in protein. Grain-like seeds such as amaranth and quinoa provide a well-balanced composition of amino acids. Nutrient-dense nuts, seeds, and legumes, including peanuts, almonds, cashews, flaxseeds, pumpkin seeds, and sesame seeds, are excellent sources of the muscle-creating amino acid leucine. Plant foods that are low in one amino acid can combine with other foods eaten throughout the day to provide all the required protein building blocks.

Bye-Bye Bloat

Plant proteins can cause digestive problems that lead to indigestion, gas, and bloating. This is the result of anti-nutrients that protect plants but are indigestible for humans, often causing discomfort. Anti-nutrients can also block absorption of dietary minerals. When seeds and grains are sprouted, anti-nutrients degrade, making them easier to digest while also increasing their nutrient value.

Fermenting plant foods also fortifies their health benefits. Fermentation not only improves digestibility but also increases essential and non-essential amino acids, as well as the overall nutrient value of plant foods.

Build Your Healthy Body

Protein powders are an easy way to add more protein to your daily routine without having to put in a ton of work in the kitchen. If you don’t have time to sprout and ferment your own plant-based foods, look no further than Iron Vegan’s Sprouted Protein to provide 22–23 g of protein per serving. With a blend of five non-GMO organic, sprouted, and fermented grains and seeds, this protein provides all the benefits without the bloat. Available in three delicious and creamy flavours – chocolate, vanilla, and unflavoured. An easy addition to your favourite smoothie or add a scoop to your favourite recipe. Need inspiration? Check out the recipes page at www.ironvegan.ca.

References:
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Westerterp-Plantenga, M., Lemmens, S., & Westerterp, K. (2012). Dietary protein – its role in satiety, energetics, weight loss and health. 108(S2), S105–S112. https://doi.org/10.1017/S0007114512002589
Fürst, P. (2009). Basics in clinical nutrition: Proteins and amino acids. e-SPEN, the European e-Journal of Clinical Nutrition and Metabolism, 4(2), e62–e65. https://doi.org/10.1016/j.eclnm.2008.07.010
Deutz, N. (2008). Basics in clinical nutrition: Protein and amino acid metabolism. e-SPEN, the European e-Journal of Clinical Nutrition and Metabolism, 3(5), e185–e187. https://doi.org/10.1016/j.eclnm.2008.06.002
Wall, B.T., Cermak, N.M. & van Loon, L.J.C. Dietary Protein Considerations to Support Active Aging. Sports Med 44, 185–194 (2014). https://doi.org/10.1007/s40279-014-0258-7
Halton, T. & Frank B. Hu. (2004) The Effects of High Protein Diets on Thermogenesis, Satiety and Weight Loss: A Critical Review, Journal of the American College of Nutrition, 23:5, 373-385, DOI: 10.1080/07315724.2004.10719381
Cuenca-Sanchez, M., Navas-Carrillo, D., Orenes-Pinero, E. (2015). Controversies Surrounding High-Protein Diet Intake: Satiating Effect and Kidney and Bone Health. Advances in Nutrition. May;6(3): 260-266.
Pasiaskos, SM, Lieberman, HR, Fulgoni, VL. (2015). Higher-protein diets are associated with higher HDL cholesterol and lower BMI and waist circumference in US adults. The Journal of Nutrition. Mar;145(3):605-14.
Kerstetter, J. E., Kenny, A. M., & Insogna, K. L. (2011). Dietary protein and skeletal health: a review of recent human research. Current opinion in lipidology, 22(1), 16–20. https://doi.org/10.1097/MOL.0b013e3283419441
Osteoporosis Canada. Retrieved January 25, 2021, from https://osteoporosis.ca/bone-health-osteoporosis/nutrition/protein/
Rao, T. S., Asha, M. R., Ramesh, B. N., & Rao, K. S. (2008). Understanding nutrition, depression and mental illnesses. Indian journal of psychiatry, 50(2), 77–82. https://doi.org/10.4103/0019-5545.42391

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