I use supplements very sparingly, so when I add a protein powder to a smoothie or a recipe, I like to be sure I am getting the best protein available for my performance and recovery. I use a combination of pea, brown rice, and hemp protein powders to make sure I’m getting everything I need to help speed recovery and repair muscle. This combination offers up a huge supply of essential amino acids, carbohydrates, dietary fiber, essential fatty acids, antioxidants, vitamins, and minerals. It is also easily digestible and boasts high bioavailability (the ability for it to be absorbed and used by the body). Some of the benefits of each:
Pea Protein
Peas are not only very high in protein (90%), but their protein is easily digestible, allowing for maximum absorption. Pea protein contains an ideal combination of essential amino acids for athletic performance: lysine for balanced nitrogen levels in muscles, arginine promotes muscle metabolism and a healthy heart, glutamine helps restore nitrogen balance after a heavy workout, and leucine, isoleucine and valine (branched-chain amino acids) help maintain tissues during exercise. Pea protein is also hypoallergenic and ideal for those allergic to soy, whey, egg, or other animal-based proteins.
Brown Rice Protein
Brown rice protein is made from the whole grain; it contains all parts of the grain seed and all of its bran, or dietary fiber. Brown rice protein is a complete protein; it provides all 9 essential amino acids – the building blocks of our muscles, it is also rich in complex carbohydrates and B and E vitamins. Brown rice protein also contains high levels of antioxidants and essential nutrients including iron, potassium, riboflavin, niacin, phosphorous, and thiamin. Brown rice protein tends to be low in the amino acid lysine, and high in cysteine and methionine, whereas pea protein is high in lysine and low cysteine and methionine. When combined, brown rice and pea protein offer a Protein Efficiency Ratio that rivals dairy and egg, but without the unpleasant side effects and allergens.
Hemp Protein
Hemp protein is often referred to as the King of the Plant Kingdom; the level of protein in hemp is second only to soy, but has several advantages over soy. Soy protein can cause gas, upset stomach, and allergic reactions in some people. Two other compelling reasons to stay away from soy: Soy protein is commonly made from genetically modified soybeans, and the chemical solvent hexane, a dangerous neurotoxin, is often used to extract the protein from the soybean. Like pea and brown rice proteins, hemp protein is also a complete protein, and contains all of the essential amino acids for optimal muscle repair and rebuilding. Unlike pea and brown rice proteins however, hemp protein is a rich source of essential fatty acids, which help preserve hormone levels and regulate inflammation.
This combination of pea, brown rice, and hemp proteins means your body is properly energized, your muscles are sufficiently fueled, and you’re getting everything you need to make the most out of every workout.
Mix equal parts pea, brown rice, and hemp protein powders and store in an air-tight container.
Add to smoothies, blend into recovery drinks, or mix into pancakes, waffles, muffins, energy bars, oatmeal, or virtually any recipe for a healthy and energetic boost of plant-based protein!
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Interesting; I’ve been using a 50/50 mix of brown rice and hemp protein in my smoothies, but maybe I’ll give pea protein a try as well.
That’s a great combination of proteins Laura, but the addition of pea protein (which is easily digestible) helps to get all the protein to the system more efficiently!
Patrick – I really like your combination of proteins because they don’t include soy. I have a question though. What is the expense in purchasing these three powders to make this combination? I don’t want to invest too much money into something that I am unsure about (just yet)
I get all of these on Amazon for great prices ~$32 for all 3!
Hemp ~$11: http://www.amazon.com/gp/product/B000E23VXW/ref=oh_details_o00_s00_i00
Pea ~$12: http://www.amazon.com/gp/product/B0031CA6NK/ref=oh_details_o00_s00_i01
Brown Rice ~$9: http://www.amazon.com/gp/product/B001FMEQDE/ref=oh_details_o01_s00_i00
I see that some of your recipes call for a scoop or 1/2 of a scoop of this blend. What would a scoop be in tablespoon or cup measurement? Thanks.
Hi Rosanne! 1 scoop = roughly 2 tablespoons. I hope that helps!
I’ve been doing a lot of research lately on the arsenic levels in brown rice products, and am curious to hear your take on the issue. Also, I’m curious about how you made your initial dietary switch. Did you ease into it, or go cold turkey? Any pointers for someone considering making the switch to completely plant-based, and any tricks for convincing a skeptical spouse and kids? Thanks!
Hi Liesl
I did a little research into arsenic levels in rice and found that all rice (and LOTS of other vegetables and even tap water) contain trace amounts of organic (less toxic) and inorganic (more toxic) arsenic. Look for brands that contain organic ingredients, these tend to contain lower levels of arsenic.
I was vegetarian for years but ate a lot of dairy and processed foods. I made the switch to a whole foods, plant-based diet cold-turkey about a year ago and have no regrets.
There are so many great resources out there and so many great-tasting recipes to make! I would suggest you just start making some delicious meals for your family (that just so happen to be vegan!) and ease everyone into it. Pretty soon they’ll be craving your awesome plant-based meals and forget all about the meat and dairy!
Here are some other sites to check out for easy recipe ideas your family will love!
http://www.forksoverknives.com/category/recipes/
http://engine2diet.com/recipes/favorites/
I would love to hear how it goes for you and your family! Please keep us posted!
Patrick
Patrick, thanks for the protein Amazon links… How about frozen chopped kale, maca powder, chia seeds?
And what’s a flaxseed meal, pinole (or corn meal)? What store can I locate it?
Thank you for your time and for sharing your recipes! Great website and info!!!
I get maca powder from Amazon too:
http://www.amazon.com/Navitas-Naturals-Powder-16-Ounce-Pouches/dp/B000FFLHU2/ref=sr_1_1?s=hpc&ie=UTF8&qid=1356892215&sr=1-1&keywords=maca+powder
I get frozen chopped kale in the frozen foods section of my local Whole Foods grocery store. Frozen chopped spinach works great too! I also get chia seeds, flaxseed meal (which is ground flax seeds and I use Bob’s Red Mill brand: http://www.bobsredmill.com/flaxseed-meal.html), and corn meal at Whole Foods.
Thanks Patrick! You’re saving me hours of searching and price comparison, not to mention trips to the local stores…