Plant protein: features, sources and applications

Protein (protein) is a building material and a source of nutrition for all cells of the body, its use in food is mandatory for all, without exception. Protein is of interest to bodybuilders, because thanks to it, you can perfectly build muscle mass. Its source can serve not only animal products, but also of plant origin.

Benefits of Vegetable Protein

Vegetable protein is of great importance for the body and its use is no less important than protein of animal origin. This is easily explained by the fact that each individual product has its own structure of protein molecules, which are absorbed by the body in different ways and give their own special effect. For this reason, the combination of animal and vegetable protein is important for humans.

Plant protein has its own special molecular structure, which helps the rapid absorption of this type of protein. Despite the fact that it is easily absorbed, part of it is not processed due to the fact that plant products have much more coarse fiber. But this helps to maintain the normal functioning of the digestive tract and produce “healthy” cholesterol, preventing the development of deposits of “bad” in the vessels.

Plant foods contain unsaturated fats in large quantities, this helps to normalize the activity of the cardiovascular system. They help to keep the vessels of the heart clean, and also prevent the formation of fatty plaques, and prevent the development of a disease such as atherosclerosis.

If you regularly consume vegetable proteins, the load on the body created by animal protein will decrease, and blood cells will be better produced. They will help avoid anemia and chronic fatigue. But you can not limit the intake of animal proteins too much - this can negatively affect the body and reduce the production of blood cells.

Vegetable proteins with regular use help to avoid even cancer, diabetes, and also maintain a figure.

vegetable protein

Harmful vegetable protein

Scientists have proven that with the frequent consumption of red meat, the risk of developing cancer increases many times. This is due to the addition of soy protein, as well as various spices, in this form it is very dangerous for the body. Such food, in addition to oncology, can cause other dangerous diseases and worsen the overall performance of the body as a whole.

To select vegetable protein for people suffering from various forms of allergies, it is necessary with extreme caution. The structure of its chain of amino acids in each plant product is unique, because of this there is a great difficulty in choosing for each individual person.

Protein of plant origin with its excessive use can cause intoxication and malfunction of such organs: liver, kidneys, urinary and gall bladder, as well as worsen the functioning of the genitourinary system, which will lead to the development of serious diseases.

Excessive consumption of a product such as red bean can cause severe intoxication of the body, especially if consumed raw or if it has been improperly processed. The same reaction of the body can cause the use of walnuts. If not properly stored, their structure is affected by fungal mold diseases, which will cause poisoning.

vegetable protein

Plant proteins for weight loss

For those who decide to lose weight by eating more plant-based protein foods, this will be the right decision because:

  • Vegetable protein effectively destroys body fat.
  • Due to the fact that it is perfectly absorbed by the body, the feeling of hunger disappears for a long time.
  • It improves the functioning of the digestive tract and maintains a normal metabolic rate.
  • With regular physical exertion, muscle mass increases rapidly, and adipose tissue burns.

To people suffering from allergies to animal proteins, vegetable protein will help to relieve the body of a lack of this substance without negative consequences. For example, cow's milk can be replaced by the use of soy, instead of chicken, eat soy, and so on.

It is worth remembering that replacing animal proteins is necessary only with natural vegetable ones. Proteins, which are part of various sausages and other products, cannot replace vegetable ones, but they can cause great harm to the body.

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Best Plant-Based Protein Sources

The products in question contain a huge amount of vegetable protein, their use completely replaces the lack of animal protein in the diet. Their main advantage is that they are easily accessible to anyone. Everyone can buy them in any store, but not everyone knows that they are so useful. Many people do not know what vegetable protein is. Reviews testify to this. In most of the polls conducted, people said that they did not even know how much protein could be contained in plant foods.

Nuts - an indispensable storehouse of protein

The best vegetable protein found in nuts. They are great for vegetarians as well as athletes.

Pine nut

The champion among nuts is cedar. Unfortunately, the price of this product is quite high, and for this reason it is not available to everyone. The composition of this nut includes a large number of nutrients and fatty acids, and the protein content in it exceeds 60%. This product is quite suitable for use as a separate meal.


This nut is available to everyone and has about 40% protein. Eating it is best raw.


The product is inferior to the first two in the protein content in its composition, its amount is in the range of 35%, but it has an advantage, it is nutritious and it contains a lot of polyunsaturated fatty acids. Just a hundred grams of such a nut is enough for a normal snack.

best vegetable protein

Protein-rich cereals

Many people think that cereals contain only complex carbohydrates, and few people know about the protein content in them. Some cereals have a lot of vegetable protein in their composition.


Among cereals, it contains the largest amount of vegetable protein - 18%. For what reason, buckwheat is not very common abroad, it is not known, but in the open spaces of the former Soviet Union it is a very popular product.


This cereal contains a lot of complex carbohydrates, and it is rich in fiber, it is known to many, and most love to eat it for breakfast. But oatmeal also contains quite a lot of vegetable protein - 12%.

Wheat groats

Wheat groats are popular only in the CIS, nothing is known about it abroad, but in fact vegetable protein is quite enough in it, a little less than buckwheat - 16%.


Many people heard about it, but not everyone tried it. The content of vegetable protein in lentils is simply huge - 25%. And also it contains such beneficial substances as potassium, magnesium, zinc and B vitamins, it is very useful for those who follow a diet.

vegetable protein reviews

High Protein Vegetables

Some vegetables contain a fairly large amount of protein:

  • Green pea. Vegetarians love him, and for good reason, he is a good substitute for meat. Contains protein as much as 20%.
  • Beans The legume plant is very similar in amount of protein to green peas, its content is in the range of 21%.
  • Broccoli. This vegetable contains a huge amount of vitamin C, which helps to reduce the level of "bad" cholesterol, and the protein in it contains up to 17%.
  • Asparagus. In this culture, there is a large amount of asparagus acid, which helps cleanse the body, but it is low in calories. The protein in it is up to 13%.
  • Spinach. This product has the most important ability - to break down fats and counteract cancers. The amount of protein in it is within 20%.

The vegetable protein found in these products can replace the animal, despite the fact that its amount does not exceed 40-60%. It can be freely used by vegetarians - athletes, especially bodybuilders.

vegetable protein

Features of vegetable protein for nutrition of athletes

The main component of this type of protein for athletes is the plant basis. It is made from various plants, even from cereals and legumes. The protein from vegetable protein undergoes special filtration and processing, after which a protein concentrate is obtained. Its characteristics are very similar to animal protein - beef and whey protein.

Initially, vegetable protein was created for those people who, for certain reasons, should not eat dairy and animal types of protein, especially since its concentration in the finished form is too high. People who have allergic reactions to vegetable protein are quite rare. This contributed to the impetus for the creation of a biologically active supplement - vegetable protein. Sports nutrition of this kind has become popular over time among vegetarians, especially those who are fond of sports. For them, this supplement has become simply indispensable.

In most cases, such a protein is acquired not for the purpose of pumping up muscles and showing athletic results, but for everyday replenishment of protein reserves.

protein in plant foods

How important is protein in plant foods for humans

Many people do not like, or for another reason, do not want to eat plant foods often. They are more prone to baking and pasta, there is nothing wrong with that, but if everyone thinks that such products harm the body, then many people will maintain their health. There are practically no vitamins in such food, and if it is not supplemented with natural products, then a lot of diseases can be earned.


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