Protein this, protein that, the protein chatter levels have reached a new high. But why the hype?
Proteins play a pretty big role in many of our body's vital functions. For example, proteins aid the growth and maintenance of our cells, the synthesis of enzymes, hormones and antibodies, and they also have a structural function, especially for our muscles (1). If you don't get enough proteins, and the right kind of proteins, your body won't function optimally. Okay, so the hype checks out - proteins are a pretty big deal! Shall we dive deeper?
Structurally, a protein is made up of amino acids, linked together like links in a chain. There are essential and non-essential amino acids, which means that some proteins contain molecules that you must include in your diet for optimal health and some proteins have extra/optional (non-essential) amino acids that are good to have (2).
But you don’t need to worry too much about counting down which amino acids you eat, if you eat a variety of foods you’re probably getting enough of the essential ones without a worry. Note that all amino acids can have their place in your diet, as some may become conditionally essential at certain human stages of life or under certain conditions. Good nutrition is not just about certain amino acids, but also about other macro and micronutrients that can only be associated with a specific food source. Diversity is the key here in terms of protein sources and in nutrition in general— like we said, no need to start counting in detail what type of amino acids you eat in a day.
BASICS OF PLANT-BASED PROTEIN.
You can get protein from animal sources - but since we're all animal lovers and earth lovers here, let's just talk about plant-based protein sources. Protein-rich, vegan-friendly foods usually come from legumes, whole grains, nuts and seeds. Examples of these include chia seeds, quinoa, sunflower seeds, peanuts, spirulina and hemp seeds. Plant-based protein sources generally contain vitamins, minerals and fiber because they are naturally derived from plants. They are also generally lower in fat than animal proteins. That's a plus for you and for the planet.
According to health specialists, you need approximately 10 - 35 % of your calories per day coming from various sources of proteins — or approximately 0.8 grams (g) of protein per kilogram of weight (kg) (2). These numbers can change, depending on your lifecycle (e.g. children and pregnant women don’t have the same protein needs), and also depending on your activity level (sedentary or very active).
Vegans are generally encouraged to vary their protein source throughout their meals and day to optimize their intake of proteins. Optimal quality and quantity are essential when it comes to the general protein intake of vegans. This is because plant-based protein sources tend to contain fewer essential amino acids compared to animal products. In addition, plant-based proteins are generally less digestible than animal-based proteins (lower bioavailability due to the plant matrix).
Fun fact: It’s a bad idea to gulp on a ton of protein at once: your body can only absorb an average of 20-30g of protein per meal (3). After that, the extra protein is simply taken care of as waste by your body. This means that it's not just because you eat more protein than you'll have bigger muscles, you also need to train and have a good distribution of protein intake throughout your day.
WHAT PROTEINS ARE IN HOLOS?
Most of the proteins in HOLOS come from organic brown rice that is germinated then fermented with enzymes whose role is to digest the carbohydrates in the rice. After, microfiltration is then carried out to isolate only the proteins. The results from this whole process? Optimal assimilation and concentration of the rice’s plant-based proteins, as they are now more concentrated and bioavailable.
All batches of sprouted and fermented brown rice protein and probiotics found in our products are tested for quality assurance. As for taste, forget the bad aftertaste that protein powder can sometimes have - our protein powder blends perfectly with our ingredients for a smooth flavourful experience every time.
Carefully calculated with mindful nutrition front of mind, our 20g of plant-based protein is the perfect portion for an active lifestyle - no coincidence here.
(1) EUFIC (2019), Food facts for healthy choices, What Are Proteins and What Is Their Function in the Body? What are Proteins and What is Their Function in the Body?
(2) Health Canada (2006), Dietary Reference Intakes Tables, Dietary Reference Intakes Tables - Canada.ca
(3) Yasuda, J., Tomita, T., Arimitsu, T., & Fujita, S. (2020). Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise-Induced Muscle Hypertrophy in Healthy Young Men. The Journal of nutrition, 150(7), 1845–1851. https://doi.org/10.1093/jn/nxaa101