I use supplements very sparingly, so when I add a protein powder to a smoothie or a recipe, I like to be sure I am getting the best protein available for my performance and recovery. I use a combination of pea, brown rice, and hemp protein powders to make sure I’m getting everything I need to help speed recovery and repair muscle. This combination offers up a huge supply of essential amino acids, carbohydrates, dietary fiber, essential fatty acids, antioxidants, vitamins, and minerals. It is also easily digestible and boasts high bioavailability (the ability for it to be absorbed and used by the body). Some of the benefits of each:
Peas are not only very high in protein (90%), but their protein is easily digestible, allowing for maximum absorption. Pea protein contains an ideal combination of essential amino acids for athletic performance: lysine for balanced nitrogen levels in muscles, arginine promotes muscle metabolism and a healthy heart, glutamine helps restore nitrogen balance after a heavy workout, and leucine, isoleucine and valine (branched-chain amino acids) help maintain tissues during exercise. Pea protein is also hypoallergenic and ideal for those allergic to soy, whey, egg, or other animal-based proteins.
Brown Rice Protein
Brown rice protein is made from the whole grain; it contains all parts of the grain seed and all of its bran, or dietary fiber. Brown rice protein is a complete protein; it provides all 9 essential amino acids – the building blocks of our muscles, it is also rich in complex carbohydrates and B and E vitamins. Brown rice protein also contains high levels of antioxidants and essential nutrients including iron, potassium, riboflavin, niacin, phosphorous, and thiamin. Brown rice protein tends to be low in the amino acid lysine, and high in cysteine and methionine, whereas pea protein is high in lysine and low cysteine and methionine. When combined, brown rice and pea protein offer a Protein Efficiency Ratio that rivals dairy and egg, but without the unpleasant side effects and allergens.
Hemp protein is often referred to as the King of the Plant Kingdom; the level of protein in hemp is second only to soy, but has several advantages over soy. Soy protein can cause gas, upset stomach, and allergic reactions in some people. Two other compelling reasons to stay away from soy: Soy protein is commonly made from genetically modified soybeans, and the chemical solvent hexane, a dangerous neurotoxin, is often used to extract the protein from the soybean. Like pea and brown rice proteins, hemp protein is also a complete protein, and contains all of the essential amino acids for optimal muscle repair and rebuilding. Unlike pea and brown rice proteins however, hemp protein is a rich source of essential fatty acids, which help preserve hormone levels and regulate inflammation.
This combination of pea, brown rice, and hemp proteins means your body is properly energized, your muscles are sufficiently fueled, and you’re getting everything you need to make the most out of every workout.
Mix equal parts pea, brown rice, and hemp protein powders and store in an air-tight container.