Consuming more protein is desirable when you are going low-carb or are seeking to build muscle. One option is using soy powder in recipes or smoothies. However, soy powder doesn't work well for everyone. If you are allergic to it, have a hormone-sensitive condition or experience gastrointestinal upset when you use soy, for example, you need an alternative.
Hemp
Hemp protein is easily digestible in part because it comes raw and it retains its naturally occurring digestive enzymes. It's also a complete protein, meaning it contains all of the essential amino acids. Consuming a high-quality protein such as hemp will help you with fat metabolism as well as tissue regeneration, such as muscle building, says Brendan Brazier, Ironman triathlete and author of "The Thrive Diet." It's a good source of chlorophyll, which helps make your body more alkaline, and also gives you fiber, antioxidants, minerals and vitamins.
Rice
Rice protein is another option. Rice protein is rich in tryptophan, which helps your body make serotonin. Combining rice and hemp protein is actually a good idea, Brazier notes, because hemp protein is low in tryptophan. It's also less likely to be an allergen than other sources of protein, such as soy or the dairy proteins whey and casein.
Whey
Whey protein is often recommended as an easily absorbed protein that brings many health benefits. It also is a complete protein and has a high number of branched chain amino acids, or BCAAs, which play a role in protein metabolism and may help you build muscle while reducing fat. Some studies indicate it helps promote longevity and enhance your immune system, notes Mauro G. Di Pasquale, author of "Amino Acids and Proteins for the Athlete."
Casein
Casein, though a dairy protein just like whey, has a different amino acid profile. Casein is high in glutamine. "Nutrition for Sport and Exercise" authors Marie Dunford and J. Andrew Doyle say this amino acid is valuable when your body is under stress such as endurance exercise. Your body absorbs the amino acids in whey faster, however. Casein is considered more of a "slow-acting" protein, Dunford and Doyle note.
References
- "The Low-Carb Baking and Dessert Cookbook"; Ursula Solom, Mary Dan Eades; 2005
- Mayo Clinic: Soy (Glycine Max) Safety; December 1, 2010
- "The Thrive Diet"; Brendan Brazier; 2007
- "Amino Acids and Proteins for the Athlete"; Mauro G. Di Pasquale; 2008
- "The Fat Flush Foods"; Ann Louise Gittleman; 2004
- "Nutrition and Diet Therapy"; Linda K. DeBruyne et al.; 2007
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