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Protein Blends
Protein Blends is a category of plant-based and animal protein blends that contain multiple sources of protein. This can be a combination of multiple types of whey protein powders, that sometimes contain an admixture of micellar casein, which is more slowly absorbable. Perhaps less common is the combination of different plant-based protein powders. Combining multiple types of proteins into one can result in better properties of the resulting protein blend. For example, it can be a combination of fast and slow release proteins. Similarly, protein blends can include multiple sources of protein, which have a different amino acid spectrum.
This is quite typical for plant-based protein powders, as in their case it is best to combine legume and grain protein sources. The result is usually a protein blend with more favourable ingredient profile and a better amino acid spectrum. A typical example of an animal protein blend is FueSix. A prime example from the ranks of plant-based protein powders is for instance the BIO Vegan Protein.
Show moreWho are protein blends suitable for?
- Strength or endurance athletes who want to replenish fast and slow release proteins after a training.
- Anyone who wants help with achieving an optimal protein intake.
- People who are trying to lose weight and need to increase their protein intake.
- Cooks who want to increase the protein content of their dishes.
- People recovering from injuries.
- Anyone who wants to provide their body with a high-quality protein.
What is the optimal serving amount of protein blends?
In case of protein powders, the usual recommended serving amount ranges between 0.25 – 0.3 g of protein per kg of body weight. However, if you don't feel like pulling out your calculator every time, there is no harm in taking between 20 – 40 g of the protein blend. This corresponds to a more or less filled 30g measuring cup. The 40 g upper limit of protein intake will be especially appreciated by athletes who had a full body strength workout, which results in a higher demand for protein. In case you opt for a multicomponent plant-based protein, it is advisable to increase your intake by approximately 25% in comparison with an animal protein powder. This is because plant protein sources typically contain smaller amounts of both leucine and EAA. To further improve the digestibility of a plant-based protein powders, you can reach for probiotics.
How to take protein blends?
- A classic way to take protein powders is to mix them together with water or milk and create a delicious drink to use after training or at any time of the day.
- They also taste great in oat or other porridges, which will benefit from the taste and a serving of necessary proteins.
- You can also add them to dough and create protein-packed desserts.
- The unflavoured versions are then a perfect choice for preparing savoury dishes, such as protein pizza.
- They can also be added to smoothies or coffee. This way, you can easily enrich these drinks with the much-needed protein.
Do you want to learn more about proteins and how to choose the right one? Then you should check out our article: How to Choose the Right Protein for Weight Loss or Muscle Growth?
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