Protein is an essential macronutrient. It plays a key role in maintaining muscle mass, repairing tissues, enzyme function, and even hormone production. While animal protein has long been the norm, plant protein is gaining popularity, and for good reason.
In brief
- Replacing some animal protein with plant protein reduces LDL cholesterol.
- A diet higher in plant protein is associated with lower mortality.
- Best sources: legumes, tofu, tempeh, seitan, nuts, seeds, and pea protein.
- For strength training, pea protein has produced muscle-thickness gains comparable to those of whey protein.
- By varying plant sources throughout the day, you get all the essential amino acids.
Why choose plant protein?
More environmentally friendly: Plant protein production generally has a lower environmental impact than animal protein production.
Good for the heart: According to a meta-analysis of clinical trials, replacing some animal protein with plant protein reduces LDL cholesterol by about 5%. A large meta-analysis published in the BMJ also associates higher plant protein intake with a lower risk of mortality, particularly from cardiovascular disease.
Less saturated fat: Plant sources generally contain little saturated fat and no cholesterol.
More fiber: Legumes, nuts, and seeds also provide fiber, which animal proteins do not.
Suitable for everyone: They are suitable for vegetarians and vegans, as well as people who simply want to reduce their intake of animal products.
The best sources of plant protein
- Legumes: lentils, chickpeas, black or kidney beans;
- Soy: tofu, tempeh, edamame, soy beverage;
- Seitan (made from wheat gluten);
- Nuts, seeds, and nut butters;
- Whole grains such as quinoa and oats;
- Pea protein, such as in Zenit organic plant proteins.
Tip: by varying plant sources throughout the day (for example, legumes and whole grains), you get all the essential amino acids.
A closer look at pea protein
Did you know that several Zenit snacks contain organic pea protein? It is a plant protein with a very interesting nutritional profile: yellow pea protein isolate contains approximately 80 to 85% protein. It also contains BCAAs, or branched-chain amino acids (leucine, isoleucine, and valine), which are important for muscles.
Pea protein is an excellent option for athletes and strength training. In a 12-week study of men undergoing resistance training, pea protein produced muscle-thickness gains comparable to those of whey protein. It also contributes to satiety, which helps you make it to your next meal.
Benefits of organic pea protein
- Helps build and repair muscles after exercise;
- Muscle gains comparable to those of whey in a study of men undergoing training;
- Plant-based, lactose-free, and easy to add to smoothies;
- Helps meet protein needs at breakfast and after training.
To learn how to distribute your protein intake throughout the day, also read how to distribute protein in your diet.
Frequently asked questions
Is plant protein as good as animal protein?
Yes, if you vary your sources. Some contain less of one essential amino acid, but by combining legumes, whole grains, nuts, and soy throughout the day, you meet all your needs.
Is pea protein good for strength training?
Yes. In a 12-week study, pea protein produced muscle-thickness gains comparable to those of whey in men undergoing resistance training.
Which foods are highest in plant protein?
Tofu and tempeh, lentils and other legumes, seitan, hemp and pumpkin seeds, nuts, and pea protein isolates.
Danielle Dubois, nutritionist
Founder of Zenit Nutrition
References
- Li SS, Blanco Mejia S, Lytvyn L, et al. Effect of Plant Protein on Blood Lipids: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. J Am Heart Assoc. 2017;6(12):e006659. PMC5779002
- Naghshi S, Sadeghi O, Willett WC, Esmaillzadeh A. Dietary intake of total, animal, and plant proteins and risk of all cause, cardiovascular, and cancer mortality: systematic review and dose-response meta-analysis of prospective cohort studies. BMJ. 2020;370:m2412. PMID : 32699048
- Babault N, Païzis C, Deley G, et al. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, placebo-controlled clinical trial vs. whey protein. J Int Soc Sports Nutr. 2015;12(1):3. PMID : 25628520
- Health Canada. Canada’s Food Guide, 2019. guide-alimentaire.canada.ca