It’s hard to find any fitness buff who goes without consuming whey protein. Anyone who is into general fitness or even hardcore bodybuilding can be seen consuming whey protein shake and this is because it is prevalent and helpful in developing stronger and bigger muscles.
Whey is obtained from milk and is processed to be converted into a powdered form which is sold in the market under various brand labels. Whey protein is regarded as a complete protein because it is rich in all 9 essential amino acids that your body cannot produce.
But, is whey for everyone? Well, since it is obtained from milk, it contains other elements like lactose, carbs, and fats apart from protein. This might create problems for people with lactose intolerance.
Why whey is not made for lactose intolerant people?
People who have lactose intolerance face difficulty digesting lactose as their boy cannot produce lactase, an enzyme that helps to break down lactose into glucose and galactose. This can lead to issues like bloating, gas, nausea, stomach pain, abdominal cramps, etc.
Are you unsure if whey protein is made for you?
There are certain signs that your body will give you if it cannot digest whey. If you experience any of the symptoms mentioned below after consuming whey protein, it’s time for you to quit using whey.
Symptoms:
- Bloating and Gas
- Nausea
- Vomiting
- Stomach Pain
- Abdominal Cramps
- Heaviness in the stomach or belching
- Diarrhea
So, next, is what? Do you stop consuming protein? Well, you need protein irrespective of your activity levels. And if you are into fitness, giving up on protein is an absolute no-no!
What you can do is, start consuming plant-based protein. There are various plant-based foods that offer you a decent amount of protein. Let’s have a look at these.
10 best plant-based food sources that are rich in protein
You can consume these if you are lactose intolerant or a vegan.
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Tofu
Tofu or soy paneer is a great source of protein for vegans and individuals with lactose intolerance. Around 29g of cooked tofu offers 15g protein that helps in meeting your daily protein needs.
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Chia seeds
Don’t go on their zie. These tiny powerhouses can offer you as much as 3.5g of protein per 2-tbsp serving.
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Quinoa
This one has got all the essential amino acids and is what most people call a ‘complete protein’. One cup of quinoa can offer around 8g of protein.
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Peanut butter
Peanut butter or peanuts are a great source of protein. Choose a natural peanut butter that is made up of purely roasted peanuts with no additives such as sugar or hydrogenated oils, and you’ll get good protein.
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Oats
Oat-a-way to get your daily dose of protein! Whole rolled oats can fuel you with around 11g of protein per cup.
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Broccoli
Yes, one of the few vegetables that are rich in plant protein, one cup of cooked broccoli can offer as much as 4g protein.
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Sprouted whole grain bread
Whole grains are a rich source of fiber and even protein. You can easily get about 6g of protein per slice of this kind of bread.
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Hemp seeds
Hemp protein is known to many vegans. Per serving of 2 tablespoons can offer around 6.5g of protein.
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Lentils
Everything from the bean family is protein-rich. Lentils, in particular, offer high protein content. One cup of cooked lentils can offer about 18g of protein.
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Nutritional yeast
The nutty yellow flakes are the best friend of all vegans. Expect anywhere around 8g protein per 2-tbsp serving of it along with iron and vitamin Bs.
Getting all your protein needs fulfilled from food alone can be a tough task and this is why you need protein supplements. It doesn’t really matter if you cannot consume whey, plant protein is there for your rescue.
Plant-based protein powders are the ideal choice for all those who are vegan, looking forward to embracing a plant-based diet, or are lactose intolerant. Choosing the right plant protein powder is very important.
A plant protein supplement such as bGREEN Plant Protein powder is a great pick for all lactose-intolerant individuals and vegans as it is made with 100% plant-based sources. Brown rice and pea protein are the primary protein sources in this supplement. Every serving of this product fuels you with 25g of pure plant protein to support muscle growth. It has a special antioxidant repair blend to boost muscle recovery.
bGREEN Plant Protein has also got plant-based enzymes, papain, and bromelain, to enhance digestion and absorption of protein and other nutrients.
Why choose plant-based protein over whey?
- Ideal for vegans and lactose intolerant individuals as these are dairy-free and contain no lactose.
- Rich in all 9 essential amino acids
- Light on your stomach, better for your gut
- Deliver same results as whey protein
- Helps in boosting muscle growth and recovery
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bGREEN Plant Protein is available in delicious chocolate flavor and also an unflavored variant which gives you the flexibility of consumption. So, start your plant-based nutrition journey now.
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