A protein powder is an easy and convenient way to make sure you are hitting your protein target on a daily basis.
For the average sedentary male, you will need around 56 grams of protein per day whereas females require about 46 grams per day. However, these needs will increase during times of stress, illness, and increased activity levels.
Though plant foods do provide all essential amino acids, vegetarians, and vegans, as well as those having difficulty eating enough protein, may find a protein powder a useful addition to their diet in order to reach their goals.
But when it comes to choosing a protein powder, quality is of utmost importance!
Why choose vegan?
Plant-based eating can not only benefit your health but also the planet.
Including plant sources of protein is a great way to receive the many benefits found in a plant-based diet. Whole-food plant-based diets have been shown to lower low-density lipoprotein cholesterol levels, blood pressure, HbA1C, cancer rates, BMI, and rates of hypertension and type 2 diabetes while improving long-term health (1)(2).
What can you find in plant sources of protein?
Fiber: known to slow the absorption of glucose in the gut, feed our beneficial microbes, decrease markers of inflammation, help normalize bowel movements and support elimination of toxins and wastes, and improve appetite regulation.
Antioxidants: reduce oxidative stress in the body and protect cells from DNA damage.
Vitamins and minerals: support immune function, wound healing, and enzyme reactions, convert food into energy, and more.
Nutrients found primarily in plant foods include vitamin C, quercetin, and magnesium as well as different types of fibers.
These compounds that show tremendous health benefits are lacking in animal products which is why including whole plant foods into your diet is a great idea to improve your health status. However, there are certain nutrients found dominantly in animal foods, such as vitamin B12, vitamin D, and vitamin K2, that usually need to be supplemented if you are following a vegan diet.
What makes Iron Vegan different?
Many plant proteins may be incomplete or difficult to absorb in the gut.
Iron Vegan fuses the benefits of plant-based protein with digestibility and absorption by including a variety of vegan plant sources in order for you to receive all of the essential amino acids. They also utilize sprouted grains and seeds to improve the absorption and boost the nutrients delivered.
Sprouted grains and seeds are higher in nutrients like the B-vitamins, Vitamin C, and essential amino acids. Plus, there is greater enzyme activity for improved digestibility.
Iron Vegan also recognizes the importance of organic and non-GMO food which is why they are certified organic and free from chemicals.
Recipes to make with your protein powder
Strawberry pistachio lemonade squares
The name is enough to get baking in the kitchen!
As berry season has officially arrived, it's the perfect time to stock up and make use of your berries, your body and tastebuds will thank you for this.
Pistachios are one of the highest antioxidant nuts while berries are one of the higher antioxidant-rich fruits, making this an antioxidant powerhouse.
Triple Chocolate Raw Brownie
We are all for health but we also love our chocolate! Iron vegan combines the best of both worlds with this raw brownie recipe.
Dark chocolate is a rich source of antioxidants which can help to reduce inflammation, improve blood flow and mental performance, reduce stress levels, and even provide anti-diabetic effects.
Including a healthy fat like coconut can help to keep blood sugar stable and reduce the glycemic impact of the naturally sweet maple syrup and dates, while still providing the sweetness we are all after!
Chocolate Decadence Cake
You can have your cake, and eat it too!
This decadent chocolate cake not only satisfies any chocolate craving it also provides energy without sending your blood sugar on a rollercoaster ride by proving plant protein and healthy fats and fiber from the oats, sweet potato, and coconut.
Cinnamon swirl pancakes
Sunday morning pancakes anyone?
Unlike your typical pancake, this recipe is high protein and uses low glycemic flours to keep you satisfied and energized for hours.
These pancakes include cinnamon, nutmeg, and star anise for extra nutritional benefits and flavors.
Cinnamon is a naturally sweet spice loaded with antioxidants and known for its ability to reduce blood sugar levels and inflammation.
Get ready for a taste explosion in your mouth!
Morning glory mini loaves
Start your day with a nutrient-rich and high protein breakfast with these morning glory mini loaves, a great example of how you can add vegetables to your morning without eating a salad!
Chickpea flour is a great plant-based protein source high in fiber to support a healthy gut as well as vitamins and minerals such as potassium, B vitamins, magnesium, iron, and selenium.
Laurence Annez is a Certified Nutritional Practitioner and Health Coach, specializing in PCOS and women's hormones. She also holds a degree in Creative Writing and has extensive experience writing on health and wellness topics. Laurence's mission is to inspire and motivate individuals to take control of their own health and reach their ultimate health goals.