Vegan Protein

Vegan nutrition

Vegan nutrition for athletes: feasible, but complex

With the current ecological and ethical movement, vegan nutrition is increasingly attracting attention. Especially in urban areas, vegan nutrition seems to be a trend, which is reflected in lifestyle and thus also in everyday sports activities. The movie «Game Changers» (1), which is also running on Netflix, also contributes to postulating a vegan diet. Let's therefore take a closer look at individual aspects of vegan nutrition (2):

Does a vegan diet cause a deficiency?
Not if you are sufficiently informed about nutrition and are able to implement the acquired knowledge. Studies show that vegetarians and vegans often eat more consciously than the general population. This is especially true for the consumption of vegetables, fruit and wholemeal products (3). Nevertheless, some studies show that the need for certain nutrients cannot be adequately met by a purely vegan diet. The most critical nutrients are iron, zinc, omega-3 fatty acids, vitamin B12, calcium and vitamin B2, which are very often insufficiently taken. The supply of vitamin D during the winter months is already widely insufficient with an omnivorous diet, and the more critical for vegans (4).

Tip
If you are interested in a vegan diet, it is a good idea to counter potential deficiencies with an appropriate dietary supplement (vitamin and mineral supplements).

Does plant protein stimulate protein synthesis as good as whey protein?
To be fair, the answer would be «yes and no». Both animal and plant protein sources are actually very well researched. Of the vegetable protein sources, soya is probably the best-researched and biologically most valuable one due to its high protein content and relatively complete amino acid profile. However, studies have shown that intakes of 17.5 g and 40 g of soy protein do not increase muscle protein synthesis rate to the same extent as the intake of comparable amounts of whey protein, milk protein or beef protein (5, 6, 7). The reason seems to be the essential amino acid L-leucine. If one pays attention to a sufficient L-leucine content in a vegetable protein source, the results seem to be comparable (8), whereby, depending on the vegetable protein source, various anti-nutritive factors can in turn negatively influence the biological value (amino acid complexes, enzyme inhibitors). In his work (8) Van Vliet recommends the following measures:
• Enrichment of plant protein sources with the amino acids methionine, lysine and/or leucine.
• Selective breeding of plant sources to improve the amino profiles.
• Consumption of larger amounts of plant sources compared to animal protein.
• Inclusion of multiple protein sources to provide a more balanced amino acid profile.

Tip
• With AMINO EAA tablets SPONSER® provides a vegan amino acid supplement which contains only the essential and conditionally essential amino acids. Thus, vegan protein sources can be systematically and specifically upgraded to stimulate muscle protein synthesis.
• Vegan protein sources should be consumed in slightly higher doses (30-40 g). The only problem could be that vegetable protein sources often have an increased fibre content. As long as no digestive problems occur, there is nothing to be said against larger portion sizes.
• VEGAN PROTEIN is deliberately based on different vegetable protein sources, as the molecular physiologist Van Vliet recommends in his article. In this way any amino acid deficiencies are selectively balanced. It is also formulated with allergen-free ingredients.

Is a vegan diet also feasible for athletes?
If the protein amounts are sufficient and the amino spectrum is taken into account, an adequate vegan nutrition is possible. Nevertheless, whoever wants to eat vegan should not spare any effort, especially when it comes to practical aspects. Convenience plays an important role in the everyday life of an athlete who completes several training sessions a day. The demands on digestion and absorption are particularly high. Many athletes, for example, do not want to consume a whole plate of legumes, but prefer a non-vegan, lacto-vegetarian cup of cottage cheese or curd instead. The feeling of well-being is correspondingly dependent on the volume of food and the proportion of soluble and insoluble plant components.

Tip
VEGAN PROTEIN, GLUTAMINE PEPTIDE, AMINO EAA are vegan protein supplements from SPONSER® offering high convenience, which - cleverly and specifically used - qualitatively improve the nutrient supply.

Conclusion: A vegan diet in sports is feasible, but costly
From an ecological-ethical point of view, a vegan diet may make sense very well. However, from a nutritional point of view, vegan nutrition in sports makes little sense and is difficult to implement. Who wants to eat vegan nevertheless, profits from the above mentioned recommendations.

Vegan products from SPONSER
SPONSER® has a large selection of vegan products in its range. The following products contain no animal components and are naturally vegan:

ACTIVATOR
AMINO EAA
BASIC MINERALS
BCAA CAPS and BCAA INSTANT
BEAT ALANINE
CARBO LOADER and MALTODEXTRIN 100
CARNIPURE
CARNITIN 1000 MINERAL DRINK and AMPULLEN
CREATINE MONOHYDRAT and CREATINE PYRUMAX
ELECTROLYTES
GLUTAMINPEPTID
LACTAT BUFFER
L-GLUTAMINE
LIQUID ENERGY GEL
MAGNESIUM 375 and MAGNESIUM PLUS
MENTAL FOCUS
MUSCLE RELAX
NITROFLOW PERFORMANCE
SALT CAPS
Sport drinks like ISOTONIC, COMPETITION and SPORT TEA
WAXY MAIZE STARCH

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Literature
1) Cameron J et al. (2018): The Game Changers. Movie 2018.
2) Root M (2019): The Game Changers – a scientific review with full citations. Tactic Functional Nutrition. 24 October 2019.
3) Leitzmann/Keller (2013): Vegetarische Ernährung, 3. Aufl., Verlag Eugen Ulmer Stuttgart 2013.
4) Appleby PN et al. (1999): The Oxford Vegetarian Study: an overview. Am J Clin Nutr 1999;70(3 Suppl):52S S-531 S.
5) Tang JE et al. (2009): Ingestion of whey hydrolysate, casein, or soy protein isolate: effects onmixed muscle protein synthesis at rest and following resistance exercise in young men. J Appl Physiol (1985) 2009;107(3):987-92.
6) Yang Y et al. (2012): Myofibrillar protein synthesis follwing ingestion of soy protein isolate at rest and after resistance exercise in elderly men. Nutr Metab (Lond). 2012 Jun 14;9(1):57.
7) Wilkinson SB et al. (2007): Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverage. Am J Clin Nutr. 2007 Apr;85(4):1031-40.
8) van Vliet S et al. (2015): The Skeletal Muscle Anabolic Response to Plant – versus Animal-Based Protein Consumption. J Nutr. 2015 Sep;145(9):1981-91.

Author: Yvonne Forster
dipl. eng. food sciences UAS
dipl. dietitian HS

Protein powders in comparison

Overview of SPONSER protein powders

Protein fulfils many physiological functions in the body. Proteins not only play a decisive role in the development, maintenance and recovery of muscles. They are also present in the entire structure of the human body: in the skin, in muscles, nails, bones, ligaments, and other tissues. Hormones and enzymes also consist mainly of protein.

Why is it necessary to consume protein in food?
Protein is formed from chains of amino acids. These are distinguished as non-essential and essential. The human body cannot produce the latter itself, so they must be supplied through food. Some amino acids are also regarded as conditionally essential (formerly semi-essential) because the body cannot produce them sufficiently by itself in certain situations (e.g. in childhood, during healing processes or growth).

Who benefits from an increased protein intake?
Because proteins play a central role in muscle building, it is obvious that during intensive physical training, such as strength or endurance exercise, the protein needs increase. However, proteins are not only important in strength training and in the recovery of endurance athletes. They also play an important role in weight loss: a protein-rich diet, thanks to its satiating effect, helps to save calories and achieve the desired weight more easily. People who are active in fitness, strength and endurance sports benefit from an increased protein intake compared to general intake recommendations.

Which protein for which purpose?
It may be relatively difficult to cover one's increased protein requirements solely through the general diet. For this reason, SPONSER® offers a wide range of high-quality protein preparations in various dosage forms: powder, bars, shakes, mixable, ready-to-drink, lactose-free, vegan, etc. Depending on individual preferences and situational needs, the most appropriate protein powder can be chosen accordingly.

Graphic overview of SPONSER protein powders
To find your way quickly through the range of proteins offered by SPONSER®, and choose the ideal protein powder for your own purposes, have a look at the linked graphic overview:

» 9 protein powders in comparison (PDF)

Author: Remo Jutzeler
Head R&D SPONSER SPORT FOOD
Ing. Applied Food Sciences UAS
MAS Nutrition & Health ETHZ

Minimise your caloric intake

How to increase the protein content in your nutrition with SPONSER

There are two ways to reduce your weight and body fat percentage, ideally in combination. You increase your calorie output with additional physical activity. And you minimise caloric intake. The simplest and most effective approach is to increase the protein content in your nutrition. Nowadays, there is a wealth of clinical data that prove the satiating, muscle-preserving and calorie-burning (thermogenic) effect of protein.

Slow digestion, increased satiety
Casein, the largest protein fraction in milk protein, is considered to be particularly satiating because, due to its gelling effect in the digestive tract, it is digested more slowly. Casein-containing protein shakes such as MULTI PROTEIN, CASEIN or LOW CARB PROTEIN SHAKE are therefore particularly suitable as a side dish or the main course of a meal as well. It is also recommended to take such a slow-protein shake as a late meal before going to bed, because they provide a long-lasting influx of amino acids into the blood, and thus reduce the nightly catabolic muscle breakdown phase without hindering lipolysis (fat breakdown).

LOW CARB PROTEIN SHAKE
To support a diet as part of weight management. To be taken with vegetables and/or salad after training or with a main meal.
• Satiating meal: high casein and fibre content
• High-quality protein to compensate for muscle loss with reduced calorie intake
• Prebiotic dietary fibres to support the intestinal flora
• L-carnitine for optimal burning of fatty acids
• Choline to support normal fat metabolism

VEGAN PROTEIN
Alternative for vegans.
• High-quality protein shake based on quinoa, sunflower seeds, peas and rice
•100% vegan

PROTEIN LOW CARB BAR
As a satiating snack in between.
• High protein bar
• Only 2 g net carbs
• High in fibres

Author: Remo Jutzeler
Head R&D SPONSER SPORT FOOD
Ing. Applied Food Sciences UAS
MAS Nutrition & Health ETHZ

Minimise your caloric intake

How to increase the protein content in your nutrition with SPONSER

There are two ways to reduce your weight and body fat percentage, ideally in combination. You increase your calorie output with additional physical activity. And you minimise caloric intake. The simplest and most effective approach is to increase the protein content in your nutrition. Nowadays, there is a wealth of clinical data that prove the satiating, muscle-preserving and calorie-burning (thermogenic) effect of protein.

Slow digestion, increased satiety
Casein, the largest protein fraction in milk protein, is considered to be particularly satiating because, due to its gelling effect in the digestive tract, it is digested more slowly. Casein-containing protein shakes such as MULTI PROTEIN, CASEIN or LOW CARB PROTEIN SHAKE are therefore particularly suitable as a side dish or the main course of a meal as well. It is also recommended to take such a slow-protein shake as a late meal before going to bed, because they provide a long-lasting influx of amino acids into the blood, and thus reduce the nightly catabolic muscle breakdown phase without hindering lipolysis (fat breakdown).

LOW CARB PROTEIN SHAKE
To support a diet as part of weight management. To be taken with vegetables and/or salad after training or with a main meal.
• Satiating meal: high casein and fibre content
• High-quality protein to compensate for muscle loss with reduced calorie intake
• Prebiotic dietary fibres to support the intestinal flora
• L-carnitine for optimal burning of fatty acids
• Choline to support normal fat metabolism

VEGAN PROTEIN
Alternative for vegans.
• High-quality protein shake based on quinoa, sunflower seeds, peas and rice
•100% vegan

PROTEIN LOW CARB BAR
As a satiating snack in between.
• High protein bar
• Only 2 g net carbs
• High in fibres

Author: Remo Jutzeler
Head R&D SPONSER SPORT FOOD
Ing. Applied Food Sciences UAS
MAS Nutrition & Health ETHZ

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Protein intake

ISSN recommendations on protein intake for healthy, exercising individuals

The International Society of Sports Nutrition (ISSN) provides an objective and critical overview on protein intake for healthy, exercising individuals. Based on the currently available literature, the ISSN has defined the following 13 positions, which are commented by Yvonne Forster, SPONSER® nutritionist and food sciences engineer:

• «An acute exercise stimulus, particularly resistance exercise, and protein ingestion both stimulate muscle protein synthesis (MPS) and are synergistic when protein consumption occurs before or after resistance exercise.»

• «For building muscle mass and for maintaining muscle mass through a positive muscle protein balance, an overall daily protein intake in the range of 1.4–2.0 g protein/kg body weight/day (g/kg/d) is sufficient for most exercising individuals, a value that falls in line within the Acceptable Macronutrient Distribution Range published by the Institute of Medicine for protein.»

Comment: The World Health Organization (WHO) recommends a minimum intake of 0.8 g protein per kg body weight per day, which is often contradictory to the significantly higher doses of ISSN. It must be taken into account that the WHO values are always based on minimum requirements - also politically justified and influenced by ethical-ecological principles.

• «There is novel evidence that suggests higher protein intakes (>3.0 g/kg/d) may have positive effects on body composition in resistance-trained individuals (i.e., promote loss of fat mass).»

Comment: With an intake of >3 g protein per kg body weight per day, a diet has to be considered protein dominant. Since proteins have a very satiating effect, the general diet can be designed according to the «low carb» principle. In this case you should refrain from eating snacks containing carbohydrates. If a weight reduction is in the foreground, SPONSER® recommends the LOW CARB PROTEIN SHAKE. This protein shake additionally contains dietary fibres which also have a satiating effect and have a positive influence on our microbiome.

• «Recommendations regarding the optimal protein intake per serving for athletes to maximize MPS are mixed and are dependent upon age and recent resistance exercise stimuli. General recommendations are 0.25 g of a high-quality protein per kg of body weight, or an absolute dose of 20–40 g.»

Comment: SPONSER® designs the protein shakes generally with approx. 20-25 g protein per portion. The protein shakes can be taken with water or milk. If taken with water, increase the amount of powder. Exact recommendations for use are indicated on the packaging.

• «Acute protein doses should strive to contain 700–3000 mg of leucine and/or a higher relative leucine content, in addition to a balanced array of the essential amino acids (EAAs).»

Comment: AMINO EAA tablets from the SPONSER® range are particularly suitable for targeted amino acids intake. WHEY PROTEIN is naturally rich in BCAA (branch-chained amino acids) and therefore also rich in L-leucine.

• «These protein doses should ideally be evenly distributed, every 3–4 h, across the day.»

Comment: This distribution results in approx. 5 protein portions, considering the food-free sleep phase. Usually lunch and dinner are hardly a problem to reach the recommended amount of protein. Breakfast and late evening meals before bed rest are often insufficient. WHEY PROTEIN, which can be added to any smoothies or muesli, is suitable for enriching breakfast. CASEIN is recommended for late meals. Casein has a slower emptying time from the stomach due to its gelling property. This ensures a continuous flow of amino acids throughout the night, which minimises the catabolic night phase. MULTI PROTEIN, which also contains 2/3 microfiltered casein, is a valuable alternative.

• «The optimal time period during which to ingest protein is likely a matter of individual tolerance, since benefits are derived from pre- or post-workout ingestion; however, the anabolic effect of exercise is long-lasting (at least 24 h), but likely diminishes with increasing time post-exercise.»

• «While it is possible for physically active individuals to obtain their daily protein requirements through the consumption of whole foods, supplementation is a practical way of ensuring intake of adequate protein quality and quantity, while minimizing caloric intake, particularly for athletes who typically complete high volumes of training.»

• «Rapidly digested proteins that contain high proportions of essential amino acids (EAAs) and adequate leucine, are most effective in stimulating MPS.»

Comment: AMINO EAA are tablets with free-form essential amino acids that are suitable for a targeted EAA intake, as well as for supplementing or optimizing the protein intake from the general diet.

• «Different types and quality of protein can affect amino acid bioavailability following protein supplementation.»

Comment: The bioavailability of amino acids and proteins depends on the dosage, the type of protein and, if given, the degree of hydrolysis. Vegetable protein sources such as soy, peas, etc. are not always complete in their amino acid profile. For this reason, vegan meals should combine different vegetable protein sources. VEGAN PROTEIN from SPONSER® contains a broad mix of vegetable protein sources with a very broad amino acid profile resulting in a high biological value. Nowadays, hydrolysed (predigested) proteins are also available on the market. This means that the complex protein structure is destroyed and the body requires less digestive work. Particularly sophisticated products therefore contain a mix of high-quality intact protein sources such as protein isolate, protein hydrolysate and free amino acids, as is the case in PREMIUM WHEY HYDRO, for example.

• «Athletes should consider focusing on whole food sources of protein that contain all of the EAAs (i.e., it is the EAAs that are required to stimulate MPS).»

Comment: Protein supplements from SPONSER® generally contain the entire spectrum of essential amino acids

• «Endurance athletes should focus on achieving adequate carbohydrate intake to promote optimal performance; the addition of protein may help to offset muscle damage and promote recovery.»

Comment: In endurance sports, the stimuli are usually set differently, but good quality training also leads to exhaustion. The protein supplements of SPONSER® are therefore also suitable for the regeneration support of endurance athletes. Since the carbohydrate supply of endurance athletes is not limited to the same extent as that of strength athletes, PRO RECOVERY with natural sweetening and moderate carbohydrate content is very suitable for regeneration support.

• «Pre-sleep casein protein intake (30–40 g) provides increases in overnight MPS and metabolic rate without influencing lipolysis.»

Comment: CASEIN is recommended for late meals as it causes a slow emptying of the stomach. This ensures a continuous flow of amino acids throughout the night, which minimises the catabolic night phase.

Literature
Jäger et al, 2017: International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr, 14(20).

Author: Yvonne Forster Nigg
dipl. eng. food sciences UAS
dipl. dietitian HS