Benefits of adequate protein intake and plant protein

Why is protein an important nutrient?

Protein is one of the most important nutrients for the body, as it maintains muscle tissue, supports the immune system and affects cell regeneration. If you train hard, muscles need more protein for growth and recovery. This is true not only in power sports, but in all sports. According to research, an endurance or ultra athlete should pay special attention to protein intake. In addition to carbohydrates, recovery from particularly strenuous running requires up to 1.6g of protein per kilogram of body weight per day. Sufficient protein intake can also contribute to weight management: protein reduces the secretion of the hunger hormone ghrelin and increases the feeling of satiety. This can help curb hunger and support weight management without loss of muscle mass (Journal of Nutrition, 2021; Clinical Nutrition, 2020). ( https://urheilijanravitsemus.fi/2023/01/22/ultraurheilijan-ravitsemus-harjoituskaustund/ )

The role of protein in weight management

A protein-rich diet maintains muscle mass during weight loss. Increasing the daily protein portion to, for example, 1.2–1.6 grams per kilogram of body weight has been linked in studies to better preservation of muscle mass, which supports metabolism and can facilitate weight control in the long term (American Journal of Clinical Nutrition, 2021).

Environmental effects of plant-based protein

Producing plant-based protein requires significantly fewer natural resources than animal-based protein. Cultivation of plant-based protein sources significantly reduces greenhouse gas emissions, as the production produces only a fraction of the carbon dioxide emissions compared to, for example, beef production (Environmental Research Letters, 2019; World in Data, 2021).

Deforestation and loss of biodiversity are also major concerns in meat production, as large amounts of rainforest are cleared for pasture and farmland for feeding farm animals such as chickens and pigs. Choosing plant-based proteins reduces the land area needed for cultivation and helps preserve biodiversity and reduces soil erosion (Science Advances, 2020).

Plant-based diet and animal rights

Preference for plant-based protein supports an ethical diet that does not require intensive animal production. Power production often causes suffering to animals. Although someone speaks in favor of game and organic meat, according to estimates, 99% of all meat, milk and eggs today are intensively produced. Game is also not a sustainable solution because according to estimates, all animals would have been killed in 2 weeks if all of humanity started eating game. Fish farming and fishing cause pain and suffering to fish. Intensive fishing also involves a huge amount of bycatch and, for example, bottom trawling causes enormous destruction. By reducing the demand for animal-derived products, a plant-based diet supports animal welfare at the same time. This ethical perspective is important to many and an increasingly significant factor when making food-related choices (Animal Welfare, 2022).

Protein supplements and treats

If you have challenges creating a diet with enough protein, it's also okay to use different protein supplements. The absorption of plant protein from food is known to be slightly weaker than that of animal proteins. However, the absorption of protein can be affected by processing, and in powder form it has been found to promote muscle growth even as well as whey.

We have a comprehensive and growing selection of different 100% plant-based protein products or products to which protein has been added. If you have a sweet tooth, it's better to resort to a Nutri+ Vhey protein bar or a Planet Amino power cookie than to candy, for example. There are so many traditional protein powders to mix with water or herbal drink that they will need their own blog post later.

What is the best protein supplement?

There are so many things that affect this that I can't give an easy answer. Although in theory a product could be optimal, e.g. different taste habits or hypersensitivity become an obstacle to using the product. In general, however, vegetable proteins are stomach-friendly and are also suitable for those with a milk allergy. In addition, the selection includes soy-free, gluten-free, unsweetened and unflavored protein.

Our most popular protein powders are:

• Nutri+ 3K protein with soy, pea and sunflower seed as the protein source
• Nutri+ Vheypresso protein iced coffee , which is a soy-based delicacy flavored with instant coffee
• Nutri+ HIGH5 protein is stevia-sweetened protein from peas, pumpkin seeds, buckwheat, rice and hemp.
• As the name suggests, Nutri+ 6K protein contains 6 protein sources. Soy, wheat, rice, pea, sunflower seed and almond
• Phenomenal Protein is a brilliant product in its simplicity. Only soy as a protein source and the highest protein content

On the recovery drink side, there are the incredibly hard Tailwind Nutrition Recoverys containing rice protein and the soft drink-like Nutri+ V-loader made of clear pea protein, which also contains a long list of vitamins. In addition, fresh Nutri+ BCAA and EAA Drink powders if you need additional protein/amino acids but traditional powders are boring. All recovery drinks, EAA and BCAA drinks mix easily without a shaker. Multipurpose products to take with you on a trip.

Conclusions

Protein is essential for health and weight management. Plant-based proteins are also environmentally friendly, ethical and support biodiversity. Preferring plant-based proteins is a sustainable choice that can support both personal and planetary well-being.

Useful information about the benefits and environmental effects of plant-based proteins can also be found in Finnish-language sources. For example, the Vegan Alliance and the Vegan Challenge offer extensive information on plant protein sources, emphasizing, among other things, the role of legumes, whole grains and nuts in building a versatile diet. These sources emphasize that plant-based proteins easily meet daily protein needs when properly combined, and help reduce the environmental footprint significantly compared to animal-based proteins. In particular, soy products such as tofu and tempeh are good sources of vegan protein, which also contain all the essential amino acids that the body cannot produce on its own.

Duodecim's database also contains scientific reviews that support the health-promoting effects of a plant-based diet, as long as the intake of nutrients is carefully planned. When composed correctly, a vegetarian diet can provide all the necessary proteins and other nutrients without supplements, which makes it an excellent option from a health perspective as well.

In terms of environmental effects, the Vegan Union and WWF emphasize that favoring plant-based food reduces deforestation and land use, because the production of plant proteins requires less land and water compared to products of animal origin. The cultivated area can thus be reduced, which supports biodiversity and helps curb climate change. Favoring plant-based proteins also supports animal rights, as it reduces the need for industrial animal production.

You can familiarize yourself with these information sources in more detail via the following pages:

• Vegan challenge - Sports and vegan diet
• Duodecim - A health -promoting vegetarian diet
• WWF - The environmental impact of a vegetarian diet t
• Vegan Union - Athlete's diet

Sources:
1. Journal of Nutrition. (2021). "Protein intake and weight management: clinical and metabolic insights."
2. Clinical Nutrition. (2020). "The role of dietary protein in muscle mass maintenance during weight loss."
3. American Journal of Clinical Nutrition. (2021). "Dose-response effects of dietary protein on muscle retention and body weight."
4. Environmental Research Letters. (2019). "Environmental impact assessment of plant-based vs. animal-based protein."
5. World in Data. (2021). "Environmental impacts of different protein sources."
6. Science Advances. (2020). "Deforestation and biodiversity loss linked to meat production."
7. Animal Welfare. (2022). "The ethical implications of plant-based dietary patterns."