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Pre-Post Workout Proteins

With a knowledge on Phytic acid, I was on the lookout for a protein powder which is prepared in the correct way. Why I think that is important. 
  • The nutritional profile of a product maybe great, but it does not make sense if the body is unable to absorb all the nutrients. 
  • If we eat grains, seeds, nuts improperly, it will damage our gut in the long run resulting in IBS, UC, Crohns, Alzhiemers, etc. 
  • If we are going to chow down so much of protein at once, we at least need to know what we are eating is right. 
I was searching for a complete plant based protein powder without grains, seeds, nuts and it was in vain. Did not find one. It would have been perfect. I understand though. Almost all protein powders had a grain or a seed.

Single Source Protein Powders


Since we are mostly eating clean and avoiding all processed food, the most simple protein powders made sense to me:
  • Brown Rice Protein 
  • Hemp Seed Protein
Brown Rice is complicated with its evasive phytic acid issues, with just soaking not resolving the issues. In looking at the below controversy, that door is closed: 
http://www.naturalnews.com/043759_Garden_of_Life_RAW_Protein_heavy_metals.html

That leaves us with Hemp Protein. Hemp protein is considered the best protein by a lot of trainers and gym goers, but they stay away from it because of the taste. Let me worry about taste later. The taste of Hemp is pushing people towards Blends. 

Approximately 20 grams of protein after a workout is sufficient to stimulate muscle growth and recovery, according to findings in a 2009 study published in the "American Journal of Clinical Nutrition." The protein should be rich in essential amino acids, which are those your body cannot produce on its own. Branched-chain amino acids, namely leucine, isoleucine and valine, are especially important in assisting recovery. The International Society of Sports Nutrition recommends drinking protein shake within 30 minutes of your workout for the most benefit.

Hemp seeds with fit the above profile perfectly. Also hulled hemp has no Phytic acid. With hemp narrowed down, I was on search for a best brand with minimal processing. Narrowed them to be Nutiva Hemp Protein and Manitoba Harvest Hemp Pro 70. Both Organic, Non-GMO. There is only one thing I needed to confirm from the companies, if the husk of the seed is added back in in the protein powders. After enquiring they replied that they do add back the husk of the hemp seed hence adding in the phytic acid. Unfortunate. 

There is not one perfect protein powder. It is better to have a protein powder at home for lazy days and will still lookout for a good protein powder.

Protein Blends


Being a vegetarian, animal protein is out of scope. That rules out Whey, Casein, Egg, Collagen, etc. That leaves me with Protein powders based on Brown Rice, Pea, Hemp, Blends, etc like:
  • Vega All-In-One Nutritional Shake
  • SunWarrior Vegan Blend
  • RAW protein (sprouted grains) 
  • Garden of Life Vegan Protein

RAW protein is mostly sprouted grains and they would be best for baking. Since I cook grains after sprouting for much better digestibility. Between Vega, SunWarrior and Garden of Life, Vega and Garden of Life has way too many ingredients. 

That narrows it down to SunWarrior Vegan Blend Natural for now. 

Importance of Whole Foods


Whole foods make sure your body receives nutrition the right way instead of isolating protein from carbohydrates and fat. The protein should go in with Carbs and Fats.
The ideal ratio of carbs to protein is 4:1 or 3:1. 
Too much protein and too little fat can cause a negative calcium balance that can lead to bone weakness (insufficient vitamin K2), eye problems (from insufficient vitamin A), immune issues (commonly linked to insufficient vitamin D), and other health conditions resulting from excessive ‘lean’ protein consumption. 

I plan on compiling some shake and power bar recipes to meet the above requirements using whole food. My goal is approximately 20 gms of protein. For the required amino acid profile, I intend to always add 3 scoops of organic hemp hearts which have been hulled.

Some of the sources of protein that can be added to smoothies are:

Organic A2 Milk 
Non-dairy Milks
Homemade Yoghurt
Organic Hulled Hemp Hearts
Sprouted Nuts
Sprouted Seeds
Organic Banana
Organic Sprouted Nut Butters
Raw Organic Honey
Organic Frozen Berries

Protein Shake Recipes:
http://ohsheglows.com/2015/07/21/hidden-greens-chocolate-protein-smoothie/

JERF - Just Eat Real Food is still the mantra for Paleo, Gluten-Free, SCD, Easy on Gut Diets.



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