Calling all athletes — whether you're a seasoned pro or an aspiring champion, we're about to dive into a game-changing world of plant-based sport supplements designed to supercharge your performance. These supplements are not only essential for athletes following a plant-based diet but also a lifeline for those grappling with dairy allergies or lactose intolerance.
While a well-rounded plant-based diet brims with health benefits from fruits, veggies, grains and legumes, it might sometimes fall short of delivering the protein punch athletes demand. This is precisely where plant-based sport supplements step up to the plate, ensuring that you get the protein firepower you need to dominate your performance game.
This is the recommended protein intake for athletes:
- If you're the type who stays active with daily workouts lasting 45 to 60 minutes, aim for roughly 1.0 to 1.2 grams of protein per kilogram of body weight daily. So, if you're a 60-kilogram individual, that's about 60 to 72 grams of protein to keep you going strong.
- Now, if you're taking things up a notch with endurance events or strength training, you've got a bit more room to play. Shoot for 1.2 to 2.0 grams of protein per kilogram of body weight daily. That's the ticket for those extended workouts or serious weightlifting sessions.
Here's a pro tip: for those looking to pack on lean muscle or maximise muscle protein synthesis, opt for high-quality protein sources like plant-based sport supplements. Aim for around 20 to 25 grams of protein within the golden window — immediately to 2 hours after your workout.
Plant-based sport supplements: a game-changer for athletes
Now that we've got our protein game plan, it's time to introduce plant-based sport supplements. These nutritional powerhouses are tailor-made for athletes like you, offering a host of benefits that can improve your performance.
Muscle protein synthesis (MPS) is the process where your body builds new muscle proteins, making it a pivotal factor in athletic performance. Plant proteins have emerged as formidable stimulators of MPS, with research indicating that they can initiate MPS rates on par with or even superior to animal proteins. This is fantastic news for athletes on a plant-based diet, as it means that plant proteins can contribute significantly to muscle development and repair, ultimately enhancing strength and performance gains.
Research actually found that people who go for plant-based diets tend to have a more diverse range of gut bacteria compared to those who favour animal-based foods. The gut microbiome's role in regulating protein breakdown and synthesis can significantly affect an athlete's ability to maintain and build muscle, making it a key player in enhancing athletic performance. This is particularly true for sports that demand static strength and endurance, such as mountain biking and gymnastics.
Some people can be allergic to milk proteins like casein and whey, which are typically found in most protein powders. For those dealing with dairy allergies, even a tiny sip of dairy can lead to uncomfortable and sometimes quite serious reactions. That's where plant-based sport supplements step in as a helpful alternative.
Additionally, traditional protein powders can often cause digestive issues for those with lactose intolerance. Lactase is an enzyme that breaks down lactose in dairy into simpler sugars for absorption and energy use. A shortage of lactase in your system can result in unpleasant symptoms like bloating, gas, diarrhoea and stomach discomfort after indulging in dairy. So, if you are lactose intolerant, plant-based sport supplements is a smarter choice.
Plant-based protein powders pack a punch, usually offering around 20 to 30 grams of protein per serving. Soy protein powder offers a complete amino acid profile, boasting all nine amino acids. It contains a significant amount of branched-chain amino acids (BCAAs) such as leucine and valine, which are crucial for promoting muscle growth.
When scientists did some comparisons between pea protein and whey protein, it turned out that pea protein actually showed similar muscle-building results during strength training. A small trial also revealed that both pea protein isolate and whey protein isolate had similar positive impacts on appetite control, daily calorie intake and calorie burn. So, there's more to plant-based sport supplements than meets the eye!
The everyday convenience of taking plant-based sport supplements
Like traditional whey sources, plant-based sport supplements come in various forms — powders, bars, pills and more — giving athletes the power to tailor their protein intake to their unique training goals and dietary preferences. Whether it's a pre-workout energy kick, a post-workout recovery hug or a grab-and-go protein buddy, these supplements are all about making nutrition a personalised experience.
Shop PranaOn’s Power Plant Protein and discover the difference
Whether you’re an elite athlete striving to excel, someone with dairy intolerances or an individual embracing the benefits of a meat and dairy-free diet, plant-based sport supplements can conveniently help you improve your overall health and athletic performance.
In the quest for a healthier you, the right protein source can make all the difference.
Introducing PranaOn’s Power Plant Protein. Our powerhouse blend is your secret weapon for a happy gut, designed to fuel your peak performance, sculpt lean muscle and supercharge your recovery. Get ready to experience the ultimate in plant-based nutrition and shop our range of plant-based sport supplements today!