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 renewal. If you train hard, your muscles need more protein for growth and recovery. This is not only true in strength sports but in all sports. According to research, endurance or ultra athletes should pay special attention to protein intake. Especially after high-impact running sports, recovery requires up to 1.6g of protein per kilogram of body weight per day in addition to carbohydrates. Adequate protein intake can also promote 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 losing muscle mass (Journal of Nutrition, 2021; Clinical Nutrition, 2020). ( https://urheilijanravitsemus.fi/2023/01/22/ultraurheilijan-ravitsemus-harjoituskautel/ )

The role of protein in weight management

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

Environmental impacts of plant-based protein

Producing plant-based protein requires significantly fewer natural resources than animal-based protein. Cultivating plant-based protein sources significantly reduces greenhouse gas emissions, as 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 biodiversity loss are also significant concerns in meat production, as large amounts of rainforest are cleared for pasture and cropland to feed livestock such as chickens and pigs. Choosing plant-based proteins reduces the land area needed for farming, helping to preserve biodiversity and reduce soil erosion (Science Advances, 2020).

Plant-based diet and animal rights

The preference for plant-based protein supports an ethical diet that does not require intensive animal production. Intensive production often causes suffering to animals. Although some people speak out in favor of game and organic meat, it is estimated that 99% of all meat, milk and eggs are currently intensively produced. Game is also not a sustainable solution because it is estimated that all animals would be 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 damage. By reducing the demand for animal products, a plant-based diet also supports animal welfare. This ethical perspective is important to many and is an increasingly significant factor when making food-related choices (Animal Welfare, 2022).

Protein supplements and treats

If you have challenges in putting together a diet rich in protein, it is recommended to use various 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 influenced by processing and in powder form it has been found to promote muscle growth even as well as whey. And without the stomach problems caused by whey.

We have a comprehensive and growing selection of 100% Plant-based protein products or products with added protein. When you have a sweet tooth, it's better to resort to Nutri+ Vhey protein bars or Planet Amino energy cookies than candy. There are so many traditional protein powders to mix with water or a plant-based drink that they need their own blog post later.

What is the best protein supplement?

There are so many factors that I can't give an easy answer. Even though a product could theoretically be optimal, different taste preferences or hypersensitivity can be an obstacle to using the product. However, plant proteins are generally stomach-friendly and are also suitable for people with milk allergies. In addition, the selection includes soy-free, gluten-free, unsweetened and unflavored proteins. In our opinion, the selection is the best in Finland for those looking for vegan protein. We can also say that based on our own years of tasting experience, the best vegan protein can be found in our selection. Of course, this is also confirmed by the reviews, which are a mere 5⭐️ for many of our products.

Our most popular protein powders are:

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

In the recovery drinks section, you can find incredibly strong Tailwind Nutrition Recovery containing rice protein, as well as a soft drink-like Nutri+ V-loader made from clear pea protein, which also contains a long list of vitamins. In addition, there are fresh Nutri+ BCAA and EAA drink powders if you need extra protein/amino acids but traditional powders are not enough. All recovery drinks, EAA and BCAA drinks mix easily without a shaker. Multi-purpose products, even for taking on a trip.

Conclusions

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

Useful information about the benefits and environmental impacts of plant-based proteins can also be found in Finnish-language sources. For example, the Vegan Association and the Vegan Challenge provide extensive information on plant-based protein sources, emphasizing the role of legumes, whole grains, and nuts in building a diverse diet. These sources emphasize that plant-based proteins easily meet daily protein needs when combined correctly, and help reduce the environmental footprint significantly compared to animal-based proteins. Soy products, such as tofu and tempeh, are especially good sources of vegan protein, which also contain all the essential amino acids that the body cannot produce itself.

Duodecim's database also contains scientific reviews that support the health benefits of a vegetarian diet, as long as the nutrient intake is carefully planned. When properly composed, a vegetarian diet can provide all the necessary proteins and other nutrients without supplements, making it an excellent option from a health perspective as well.

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

You can explore these sources of information in more detail on the following pages:

• Vegan Challenge - Sports and a Vegan Diet
• Duodecim - A health -promoting vegetarian diet
• WWF - The environmental impacts of a vegetarian diet
• Vegan Association - 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."