So you want to up your protein intake? Perhaps your nutritionist or primary care doctor suggested an increase in protein, or maybe you’re just trying to get jacked for the summer beach season. Whatever your motivation for exploring the many options in protein supplements, we hope this can help! We will compare and contrast the other popular protein sources, from whey to soy to hemp.
About Hemp Protein
Hemp protein is beneficial in numerous ways. It’s derived from the hemp plant seeds, and it consists of two globulin types of proteins, edestin and albumin. Edestin is generally rich in essential amino acids. It has a very high rate of digestibility compared to other proteins, as found in a study in the Journal of Agricultural and Food Chemistry. The rate of digestiblity of proteins is important, as the more digestible a protein, the more efficiently your body can use it.
Once scoop of hemp protein provides the following nutrients (approximation – changes depending on brand):
- 113 calories
- 12.6 grams of protein
- 7 grams of carbs
- 4.8 grams of fiber
- 3.4 grams of fat
- 15 percent of the RDA of calcium
- 23 percent of the RDA of iron
Hemp Protein vs Whey Protein
Both hemp and whey protein contain all nine essential amino acids, as well as a variety of From Livestrong.com:
Like whey, hemp contains all nine essential amino acids. As far as hemp protein digestion goes, this supplement is slowly absorbed into the GI tract, fueling your body over several hours. Therefore, you may consume it between meals or before bedtime to provide your muscles with a steady supply of protein. It’s important to note, though, that hemp has a lower biological value compared to whey.
Hemp protein does have the advantage of being plant sourced, which is better than whey for people who are allergic to milk or suffer from lactose intolerance.
Hemp Protein vs Soy Protein
Soy protein is a great alternative to hemp or whey protein sources. Soy protein is created from soybean meal that has been dehulled and defatted. It can be very beneficial, but perhaps not on par with the quality and benefits of hemp or whey protein. A 2014 clinical trial in Nutritional Research journal showed that whey protein is more effective at regulating appetite and improving body composition (muscle to fat ratio) when compared to soy protein. Hemp sees have been shown to promote cardiovascular health due to their ability to lower blood pressure and reduce cholesterol levels.