Hemp Protein Powder: The Best Plant-Based Protein?

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Protein powder is a popular nutritional supplement commonly used by athletes, bodybuilders, and those trying to gain weight or gain muscle mass. Hemp protein powder is a high-quality vegan protein that contains all nine essential amino acids, along with fiber, fat, and other important minerals.

1. What is hemp protein?

Hemp is a complete protein, containing up to nine essential amino acids that humans need to get through food.
In a recent study, it was found that hemp protein has a similar amino acid profile to egg whites and soybeans, both of which are high quality protein sources. However, there are also some other studies that suggest that the essential amino acid content in hemp is relatively low, which makes many consumers confused when choosing them to supplement nutrients.
Typically, 1⁄4 cups (30 grams) of hemp protein powder contains about 120 calories and 15 grams of protein. However, the amount of protein in each serving of hemp protein powder is usually less than that of soybean meal or pea protein because they are more refined and contain up to 90% protein. For those who prefer a less processed protein source, hemp would be an ideal choice.

2. Health benefits of hemp protein powder

2.1. Ease of digestion In general, animal protein is generally easier to digest than plant protein, but researchers have found that about 91-98% of the protein in hemp seeds is easily digested when ingested. body. This is because the body uses most of the amino acids in hemp protein powder for several important functions, such as repair and maintenance of major organs.
The reason hemp is said to be easy to digest is because they contain the proteins edestin and albumin, which the body can break down quickly. In addition, other studies that assessed hemp proteins on both their digestibility and amino acid content were of moderate quality, on par with lentils.
However, when processing hemp protein powder through high heat can reduce their quick digestion by about 10%, so you should look for hemp protein powders that are made from cold pressed seeds.

2.2. Get plenty of fiber A high-fiber diet can provide you with many amazing health benefits, such as improved blood sugar, increased gut bacteria and a lower risk of cancer. bowel letter.
For both women and men it is recommended to consume 25 grams and 38 grams of fiber per day, respectively, but very few people can meet this full recommended dosage.
In hemp protein powder contains different amounts of fiber depending on the process of making them, for example made from hemp without the skin or added fiber when processed. Most hemp protein powders contain 7-8 grams of fiber equivalent to 1⁄4 cups (30 grams), and provide 18-28% of the recommended daily fiber intake (RDI) for both. man and woman.
On the other hand, hemp protein powder when compared to other plant-based proteins like soybeans, peas and refined rice generally contains more fiber. Therefore, this is really a great food source that provides both protein and fiber for a healthy diet, helps you feel full for longer, reduces cravings, thereby maintaining weight. reasonable weight.
2.3. Contains unsaturated fats Hemp protein powder is usually made from hemp seeds that have been pressed to remove their oily part, however it still contains about 10% of the original fat content.
In about 1⁄4 cup (30 grams) of hemp protein powder will provide about 3 grams of fat, most of which is unsaturated fat and is very good for heart health. Besides, hemp seeds contain the ideal 3:1 ratio of omega-6 and omega-3 fatty acids, which effectively prevent chronic diseases, including heart disease and cancer.
Because hemp protein powder is less refined than other protein isolates, it typically contains more fat than most protein powders. This fat content may be good for people looking to add heart-healthy unsaturated fats to their diet, but this may not be an option for those subject looking for a lower calorie protein powder.
Also, when using hemp protein powder, you should store them in the refrigerator after opening to prevent the fat from going rancid.

2.4. Rich in minerals and antioxidants Hemp seeds are a rich source of minerals, such as phosphorus, magnesium, calcium, iron, manganese, zinc and copper. To date, there has not been any research showing that the ways in which these nuts are processed into protein powders can affect the levels and quality of these essential nutrients. However, the actual nutrition labels on many hemp protein powder products say they contain up to 80% of the RDI for magnesium and 52% for iron per standard serving.
Furthermore, hemp seeds also contain compounds called lignan amides that have strong antioxidant properties, which help protect the body from oxidative damage. It is considered a leading cause of chronic diseases, including heart disease and diabetes. Therefore, adding a variety of foods rich in antioxidants is a very effective way to promote health.
2.5. Distinctive flavor Hemp protein powder is greenish brown in color and has a taste similar to that of earth, mixed with grass or seeds. Because their taste is quite strong, it can be uncomfortable for some people. So you should try a small amount of hemp protein powder to see if it works for you before buying them in bulk.
Also, hemp protein powder is less refined than other protein powders so it has a slightly stiff texture. It is therefore best consumed when mixed with other ingredients, for example water, or smoothies.

3. How should hemp protein powder be used?

Generally, adults will need at least 0.8 grams/kg of hemp protein powder per day. For an adult weighing 68.2 kg will need the equivalent of 55 grams of protein powder per day. However, people who exercise regularly will need more protein to maintain muscle mass.
The International Society of Sports Nutrition recommends that people who exercise with a high frequency should eat about 1.4 - 2.0 grams/kg of hemp protein powder per day. Meanwhile, those who practice resistance sports may need up to 3.1 grams/kg of this protein powder per day.
Athletes should consume protein within 2 hours of exercise for maximum recovery benefits. 5-7 tablespoons of hemp protein powder is considered the most effective dosage for building muscle.

4. Side effects and precautions

Although hemp protein powder is safe for most people, in rare cases it can cause some potential side effects. This is because hemp protein powder is relatively high in fiber, and some people who consume it in excess may experience conditions such as bloating, indigestion or diarrhea.
In addition, people who are allergic to hemp, people with anemia, have low immunity, women who are pregnant or breastfeeding should also avoid using hemp protein powder.
Hemp is in the same plant family as marijuana, but hemp seeds contain very little of the psychoactive compound THC, so eating about 300 grams of hemp seeds a day will not affect urine test results much. .

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Reference source: healthline.com