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Alternative Protein Sources
- 1. Alternative Protein Sources for Vegan & Vegetarian diets Sports Nutrition (NUTR 407) February 26th 2015 By: Haley Schlechter 1
- 2. Objectives: Be able to explain what PDCAAS is and how it relates to bioavailability. Identify which Protein powders contain most digestible protein. Identify 3 different protein sources for restrictive diets (Vegan AND Vegetarian). Identify new and trending protein powders on market and how effective they are. 2
- 3. Protein Digestibility Corrected Amino Acid Score PDCAAS value of 1.0 is the highest and 0.0 is the lowest Whey Protein- 1.0 Egg white protein- 1.0 Casein protein- 1.0 Milk protein- 1.0 Soy protein Isolate- 1.0 Pea Protein- 0.93 Beef- 0.92 Soybeans- 0.91 Kidney beans- 0.68 Whole wheat bread- 0.54 Hemp Protein- 0.46 3
- 4. Non-meat protein sources: Vegetarians: Milk Whey Casein Eggs Beans/ legumes Soybeans Quinoa Hemp Protein Pea Protein Rice Protein Seitan Tempe Tofu Vegan: Beans/ legumes Soybeans Quinoa Hemp Protein Pea Protein Rice Protein Seitan Tempe Tofu 4
- 5. Milk Complete protein: PDCAAS: 1.0 Contains (per 1 cup) 86 calories .5g of fat 8g protein 12g carbs Cost $3.50 per gallon 80% casein 20% whey 5
- 6. Whey Protein powder Complete Protein: PDCAAS: 1.0 Typical serving (per 26g): 80 calories .3g fat 26g protein Cost: $32 for 1.37lbs ($23.35 per lb) Fast Acting protein Concentrate vs. isolate Concentrate: at least 70% protein Isolate: ~ 95% protein 6
- 7. Casein Protein powder Complete Protein: PDCAAS: 1.0 Contains (per 33g): 120 Calories 1g fat 3g carbs 24g protein Cost: $60 for 2 lbs. ($30.00 per lb) Slower acting protein: Consume before bed to prevent muscle breakdown 7
- 8. Eggs and Egg Protein Powder Complete protein: PDCAAS: 1.0 1 large boiled egg contains 77 calories 5g fat .5g crabs 6.26g protein Cost: 2.00 for a dozen Egg Protein Powder: Contains (per 30.5g): 110 Calories .5g fat 2 carbs 24g protein Cost: ~$65.00 per 2 lbs (32.0 per lb) 8
- 9. Beans/ Legumes Incomplete protein: PDCAAS: 0.68 They generally lack leucine, lysine and saline Tend to be low in methionine as well By adding (brown) rice you can make it a complete protein Contains per ½ cup: Calories 330 21g protein 1.4g fat 60g carbs Vegetarian and Vegan Examples: White beans, lima Beans, lentil, kidney, pinto, black beans, chick peas 9
- 10. Soybeans Incomplete: PDCAAS 0.91 Not a great source of methionine and lysine Vegan and vegetarian ½ cup contains: 149 calories 7g fat 15g protein Cost: $3.00 per 24 oz ($2.00 per lb) Natto- fermented soybeans Similar to overgrown kidney beans 10
- 11. Isolate Soy Protein Complete: PDCAAS 1.0 Vegan and vegetarians Contains (per 28.5g): 110 calories 1g fat 2.1g carb 23g protein Cost: $32.00 for 1.5lbs ($21.00 per lb) 11
- 12. Quinoa Complete protein PDCAAS ~ 0.79 Contains per ½ cup: 110 calories 1.75g fat 20g crabs 4g protein Cost: $5.00 per lb. Vegan & Vegetarian 12
- 13. Pea Protein Incomplete Protein: PDCAAS: 0.93 Missing Histidine Slow digesting Protein Extracted from legumes Just starting to become more popular Vegan alternative Gluten, soy, and dairy free High in Lysine and Arginine Vegan athletes at risk for lysine deficiency although it is rare Provides 30% of non-heme Iron needed daily 13
- 14. Different Types of Pea Protein: Different kinds: Beach Pea, Grass Pea and Green Pea In research found that: Beach Pea seemed to have higher Predicted Biological Value (PBV) and Predicted Protein Efficiency Ratio (PPER) than Green Pea and Grass Pea proteins Beach Protein Isolate stacks up similarly to other protein powders 14
- 15. Pea Protein in Research Article: Pea Protein oral supplement promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trail vs. Whey Protein Compared effects of placebo group, pea protein and whey protein Methods: 12 week resistance training programs, consumption in morning and within 30 minutes after resistance training. Performed on trained and untrained individuals Was NOT trying to compare whey vs. Pea protein Results: Pea protein stacked up just as well as and in a few areas better then Whey protein Muscle thickness increase was highest in Pea protein although it was not statistically significant 15
- 16. Pea Protein: Take home points Contains (per 30g): 130 calories 2g fat 28g protein $31.00 per 32 oz ($15.00 per lb) Complete Protein Slow digesting protein People with allergies to milk proteins and Vegans The bioavailability of Pea protein is just as abundant as whey protein and would be a reasonable alternative 16
- 17. Rice Protein Incomplete protein: PDCAAS 0.47 Contains all 9 EAA but low levels of Histidine and Lysine Contains (per 21g serving): 80 calories 0g fat 2g carb 17g protein High fiber, B vitamins Cost: $48.95 for 2.2 lbs ($22.00 per lb.) 17
- 18. Hemp Protein Complete Protein but low PDCAAS Seed= 35% protein Hemp Seed PDCAAS: 0.50 Hemp Meal PDCAAS: 0.48 De-hulled Seed PDCAAS: 0.65 Contains (per30g): 120 Calories 4g fat 7g carbs 13g protein Cost: $17.00 per lb. Illegal to grow in US. Considered Environmentally friendly 18
- 19. Coconut Protein: New and trending on market Could not find a PDCAAS score for coconut protein This one claims to be lactose and gluten free Medium coconut has 13g of protein But 1400 calories Coconut Protein Drinks Ingredients 12 bottles= $35.00 dollars 19
- 20. Cyanobacteria: Spirulina and blue green algae New trend among Vegan diets No research confirming how effective it is No cellulose- easy for body to break down Concerns with herbal supplements 71% complete Protein 85-95% digestible Vey expensive 20
- 21. Vegetarian vs. Vegan Diet PDCAAS value of 1.0 is the highest and 0.0 is the lowest Whey Protein- 1.0 Egg white protein- 1.0 Casein protein- 1.0 Milk protein- 1.0 Soy protein Isolate- 1.0 Pea Protein- 0.93 Beef- 0.92 Soybeans- 0.91 Kidney beans- 0.68 Whole wheat bread- 0.54 Hemp Protein- 0.46 Whey Protein- 1.0 Egg white protein- 1.0 Casein protein- 1.0 Milk protein- 1.0 Soy protein Isolate- 1.0 Pea Protein 0.93 Beef- 0.92 Soybeans- 0.91 Kidney beans- 0.68 Whole wheat bread- 0.54 Hemp Protein- 0.4621
- 22. Vegan Protein needs: Vegan athletes need to increase their protein intake by 10% due to digestibility of the proteins they consume All meals should include a protein source Complete or two complementary proteins B12 only found in animal meat will have to be consumed as vitamin most likely as well as vitamin D Protein requirement and Calorie intake tend to be Vegan athletes main issues 22
- 23. Other Vegan Protein Sources Seitan: 20g protein per ½ cup Complete Protein, low PDCAAS ~0.25 Made from wheat gluten (not gluten free), texture similar to meat Tempeh: 11g protein per ½ cup cooked Complete protein, PDCAAS 1.00 Firmer and chewer then tofu Tofu: 7g per ½ cup Complete protein source, PDCAAS ~0.94 Made of soybean curds, very versatile, spongy 23
- 24. Vegan Athlete Example: Mike Zigomanis Hockey player for the Rochester Americans currently Completely Vegan diet Spends at least 10 hours a week prepping food Calls it his second job Consumes lots of mixed meals Does not feel it is affecting his performance as a player 24
- 25. Conclusion: Look into the PDCAAS of different protein powders The closer to 1.0 the more functional they are to your body Milk Proteins Egg white protein, and Soy Isolate are the most functional proteins for athletes There are plenty of protein alternatives for Vegan and Vegetarians Ex: Soy Isolate, Pea, Hemp (in order highest to lowest PDCAAS) Of the Trending Vegan and Vegetarian protein sources, Beach Pea protein has the highest PDCAAS It is also not very expensive relative to others 25
- 26. References Jeukendrup, Asker E., and Michael Gleeson. Sport Nutrition: An Introduction to Energy Production and Performance. Champaign, IL: Human Kinetics, 2010. Print. Quinoa PDCAAS value http://greatist.com/health/complete-vegetarian-proteins Pea Protein References: http://greatist.com/health/7-alternative-proteins-meatless-mondays http://growingnaturals.com/knowledge/our-proteins/why-pea-protein/ Pea proteins oral supplementation Hemp Protein references: http://healthyeating.sfgate.com/benefits-hemp-protein-6674.html http://pubs.acs.org/doi/abs/10.1021/jf102636b http://onlinelibrary.wiley.com.ezaccess.libraries.psu.edu/doi/10.1111/1750- 3841.12537/pdf Brendan Brazier Thrive Diet 26
- 27. References Continued Coconut Protein Reference (link) Vegan life style: http://onlinelibrary.wiley.com.ezaccess.libraries.psu.edu/doi/10.1111/1750- 3841.12537/pdf Research on Vegan Protein intake Mike Zigomanis 27