Pea Protein Powder – A Great Muscle Building Supplement

Pea Protein Powder - A Great Muscle Building Supplement


Are you working hard at the gym every day? OR doing whatever other training you love to do and not quite seeing the results you would like? Then it may be time to consider the reasons for this. Did you know that along with other proteins pea protein powder is a great muscle building supplement?

The reason for this is it has a great nutritional and amino acid profile, AND is completely plant based making it a healthier choice to animal proteins. Plant proteins are alkaline, and an alkaline body is so much more preferable to an overly acidic body – especially when training hard.


Benefits of an Alkaline Body

Keeping the body alkaline by eating a plant based diet where possible will keep inflammation to a minimum. This is hugely helpful to those in training as your recovery time will be quicker and you will be less prone to injury. Not only that, but it is now believed chronic inflammation is the root cause of most disease and illnesse, so you can easily see both the correlation and benefits of getting enough plant proteins into your daily diet.



Whole peas are high in protein



Eating other super foods along with your pea protein supplementation is very important in terms of obtaining a ‘complete’ amino acid profile. Pea protein is almost a ‘complete protein’, apart from a couple of amino acids that your body already produces, and some other ‘conditional‘ amino acids. This is the reason it is superior to many other plant proteins.

Although it is slightly on the lower side in methionine, this can be easily corrected by either adding some animal products into your diet (if you eat them), or using rice protein along with your pea protein (about a quarter rice to 3/4 pea and you will have a ‘complete‘ profile).


Incorporate Other Proteins For A ‘Complete Profile’

For other specific nutrients you can also incorporate, or rotate pea protein with other plant proteins such as hemp, pumpkin, sunflower or quinoa. Along with this a well rounded antioxidant rich, plant based diet in general will give you a huge advantage in the health and fitness stakes.

It’s worth remembering, extreme health is never down to any one thing, rather a culmination of healthy lifestyle choices applied on a long term basis. There are no short cuts unfortunately, but you can make changes as easy as possible which is where you may find it helpful to read my post  




  • Pea protein’s impressive amino acid profile contains all the branched-chain amino acids,all of which are well-known for decreasing the breakdown of muscle tissue after exercise.



  • If you want to burn fat and build muscle fast then you must not neglect your protein intake. Muscle burns almost 3 times the amount of calories than fat just to sustain itself, and so it stands to reason that the more muscle mass you have, the more calories you will burn, even at rest. This is great news, and the incentive that is often needed to start making changes.Apples help you burn fat
  • You should aim for between 1-2 grams of protein per kilo of body weight daily. For example: a person weighing 70kg should aim for between 70-140 grams of protein per day (going somewhere in the middle is good).
  • Another reason why eating a high protein diet keeps you slim is because protein is low GI and low carbohydrate –  and eating a low GI diet keeps blood sugar stable which in turn stops your body from storing fat.
  • Read more about eating low GI diet in my postStarting a Healthy Diet Plan.
  • Eat high protein foods, along with healthy fats but lower carbs on days you’re not training – and higher carb meals on days you are training for extra energy. It is also important to keep a focus on your protein intake on training days because you ideally want to have a high protein shake within an hour of a workout. This is an optimal time as the muscles are in high protein absorption mode just after a exercise.
  • Pea protein also lowers levels of ghrelin, which is a hormone your stomach secretes to signal to you that you are hungry. This hormone contains peptides, and these peptides delay stomach emptying, thus delaying the secretion of ghrelin and sustaining your feeling of ‘fullness for longer to stop over-eating.


HEART HEALTHPeas are antinflammatory, so lower blood pressure for a healthy heart

  • Pea protein has been found to lower high blood pressure. In fact, it has also been found that eating plant based proteins in general, as opposed to animal, also decreases the risk of coronary heart disease.
  • Many animal proteins cause inflammation (especially dairy), and chronic inflammation is almost always at the root of not only coronary heart disease, but every other type of major heart disease.



  • There is a common misconception that plant proteins don’t have the same muscle enhancing effects as Protein Promotes Muscle Massanimal proteins, but this is simply not true. I have tried and tested this for myself over the last year since following a plant based diet (and I mean doing it healthily in terms of getting the right amount of proteins, nutrients and combining foods), and I have the best muscle tone I’ve ever had!
  • I have also been taking supplements of L-Carnitine to help cut fat, and an awesome super food powder for antioxidants and phytochemicals, and this seems to be working wonderfully well for me. I also combine this with exercise and a mixture of pea, rice and hemp proteins (focusing mainly on pea).
  • In fact, an in depth study from the ‘Journal of the International Society of Sports Nutrition’ has proven that pea protein is just as good as animal protein when it comes to muscle building. Plus you are still getting all the affore mentioned benefits of a plant based protein, so a win win situation.
  • These super muscle growth effects from pea protein are due to it’s high levels of a muscle building amino acid L-Arginine, which is higher in pea than in other plant protein sources.



  • 100 Calories
  • 23 Protein
  • 7g Carbohydrates
  • 0.3g fat
  • 6g fiber
  • 200 IU Vitamin A
  • 5 IU Vitamin E
  • 400 IU Vitamin D
  • 5 Micrograms Vitamin K


ANY SIDE EFFECTS?Protein Shake for building muscle

No not at all, pea protein, unlike some other proteins, is actually the best tolerated by the gut and the least likely to cause bloating and other problems. But I will say this, eating more than around 30 grams of protein in one sitting is for most people a waste as the body can only assimilate around 30 grams in one hit, so bear this in mind when weighing out your protein powder.

And conversely, the protein requirements of a beginner body builder are actually higher than somebody who has been lifting weights or exercising for a long time. This is due to the fact the body gets more adept at recycling protein the fitter it gets.

There is no need to consume (and indeed it could be detrimental) or exceed more than the recommended amount of protein for your body weight per day.


Where to Buy:

Always get your supplements from a reputable company/brand, and always buy ORGANIC PEA PROTEIN POWDER. Think of it like this – if it’s something you are going to be consuming every day, then you will most certainly want it to be pure and without GMO or chemical residues, as these toxins will build up in your system over time and eventually start to cause problems. Yuck!

You may find the posts below about the effect every day toxins have on your body, and how to remove them, worth reading. If your’e starting out on a healthy lifestyle you will want to give your body the best chance to detoxify itself.

‘Best Foods to Detoxify with’

’10 Easy Steps to Clearing out the Junk’


Share this article

What is Hemp Protein?

What is Hemp Protein?


Hemp protein is fast gaining notoriety in the health and fitness industry as a superior plant based protein. In this post I will explain why hemp protein comes out on top as one of the best plant based protein’s compared to other popular protein’s such as pea, soy, and rice, and why you should consider its addition into your diet, whether you are in training or not.



Amino Acid’s

Hemp truly is a gift from nature – containing 20 amino acid’s (including 9 essential amino acid’s), hemp is considered a complete protein. Essential amino acid’s need to be added into the diet for the simple reason that the body cannot produce its own, and all these are abundant in hemp.

Amino acid’s are the compounds that combine together to make protein, and both of these are the building blocks of the entire body. This explains why protein plays such a crucial role in human health, and why it is such a buzz word in the fitness industry where it is used for tissue growth and repair as a result of exercise.

BUT getting enough protein is also vital to us all whatever our age, and whether we are active or not. Not getting enough can lead to muscle wastage – which brings with it a whole new set of problems, as muscle mass not only helps regulate our hormones but, also has a whole host of other beneficial uses.




Lean muscle mass is protective

Muscle is the engine of the fat burning process. Muscle, gram for gram, burns more calories than fat, even when at rest all day every day and so it makes sense to build a good framework of muscle on our bodies.

You can do this more efficiently with certain weight bearing exercises such as resistance training, HIIT (high intensity interval training), power walking, dancing, kettle bell training, or basically anything that uses controlled movements. These will all cause resistance in the muscles, making them stronger and more powerful.

Please read my post ‘Burning Fat and Building Muscle’ to learn how to make the changes needed to build yourself a stronger, leaner and healthier body for life.

Note that you don’t need to use heavy weights, or even any weights at all to build muscle. There are a lot of exercises that use your own body weight as the resistance, such as power walking, dancing, and most HIIT exercises.



Building more muscle will give you much stronger joints and ligaments, and bones that are less likely to break in any situation, such as accidents or sports injuries in general. This will be especially beneficial as you age, when bone density naturally decreases and the recovery times after a break or a fall increases.



The more muscle mass you have on your body the less likely you are to injure or break bones. Think about it, muscle around your stomach and back will help protect your internal organs and spine from injury.



Increased energy

As your body adapts to the higher demands put upon it through strength training, it builds up a reserve of energy – making all other tasks seem like a piece of cake! Have you ever noticed how energetic you feel after a run or any other exercise that gets your heart rate up?



Strength training is not only the best drug free option to lower high blood pressure, but also strengthens your heart (which is in itself a muscle), making it easier for it to do its job of pumping blood around the body.



More muscle mass makes it easier for your muscles to absorb sugars directly from the bloodstream. This is good news as it means those excess sugars, rather than being stored as fat, will be stored as glycogen in the muscles ready to be used directly as energy. All this is especially good in terms of diabetes, which is an inability for the body to clear excess sugars from the blood efficiently.


7. RELIEVES DEPRESSION AND ANXIETYExercise reduces depression and anxiety

I am 100% sure that weight bearing exercise, along with a low GI diet, played a huge role in helping me cure my depression. These two things combined are like a miracle for this kind of mental illness, as the cascade of feel good hormones and endorphins that are released when you exercise literally blasts the bad stuff out of your system. I don’t know the in’s and out’s of how this works but it really does!

Exercise is way more effective when done alongside a Low GI Diet and high amounts of omega 3 fatty acids. Low GI eating keeps your blood sugars stable and this in itself will help defuse anxiety and depression. It cannot be stressed enough that all these things work in harmony, and should be done together to feel the greatest benefits.



Stress is actually the root cause of many illnesses and diseases (including the above two) and is actually the BIGGEST KILLER of modern times. When we are stressed our body believes there must be a potential threat and goes into fight or flight mode. This releases the hormone cortisol into our system, which in essence gives us a big hit of sugars into the blood stream to give us the energy to run away or fight (hence the term fight or flight).


Burning those Excess Sugars Off is Essential

But the reality of the situation is there is no actual threat, so therefore we don’t burn of those extra sugars from the bloodstream causing them to be laid down as fat, and often as dangerous belly fat.

Exercising not only helps burn off these sugars before they turn to fat, but also releases opiates into the system, these are the body’s own natural painkillers which also also act as powerful anti stress messengers.


9. GREAT BODYmuscle mass builds a great body

Finally, resistance training will get you buff (as if you needed any more reasons) and there’s nothing more satisfying than looking in the mirror and seeing a fit healthy body. Not just for aesthetic reasons, but because you know that in having a lean body and well defined muscles you are helping to protect yourself from many illnesses and diseases AND are adding years to your life.



Hemp protein is good for everyone, whether you are in training of some kind or just being a couch potato. We all need protein, just some more than others. If you are in recovery from an operation or illness then your requirements may be greater. If you eat lots of junk food then a low GI protein powder like hemp may help stabilise your blood sugars, fill you up, and stop you snacking.


  • Hemp protein provides the perfect 3:1 ratio of the fatty acid’s omega 3 and 6, and also contains the healthful GLA (Glamma Linolenic Acid) which is very hard to find in other plant products. GLA is known to be helpful for many problems such as diabetes, heart disease, arthritis, skin problems, ADHD, high blood pressure, MS, obesity and PMS.
  • It contains no sugar or saturated fats.
  • Helps ‘cleanse the colon’ due to its high amounts of both soluble and insoluble fiber. These will help push toxins out of the body, and would be even more effective still when combined with other foods that help detoxify the body.
  • Hemp protein is highly nutritious and contains high amounts of fiber, antioxidants, chlorophyll and minerals.
  • Hemp protein can also help regulate blood sugar, making it perfect for diabetics or anybody who may suffer with sugar cravings (that will be most of us then) due to it being high fiber and low GI value. Low GI foods regulate blood sugar levels to help keep you stable and full. Find out more about low GI foods here.
  • Immune system boost – hemp protein contains the globular proteins albumin and edestin – both of which help with anti-body formation, making them vital for a healthy immune system.
  • Hemp being a plant protein, is superior to animal protein as it does not contribute to inflammation in the body like many animal products do, in fact it lowers inflammation.
  • Chronic inflammation is also caused by stress, and this type of inflammation  another root cause of many illnesses and diseases. This is why I recommend veering towards a more plant based way of eating altogether. Find out more information on the simply astounding benefits of a plant based foods with this truly eye opening post ‘Starting a Plant Based Diet’.



Hemp super food smoothie protein drink

Hemp protein powder in my opinion tastes better than some of the other plant protein powders, but you will probably want to whizz it up with some nut milk and a banana, or some other sweetener to make it tastier. Also, it might take some getting used to so you may want to build up the dosage incrementally and see what your gut tolerance is like.


How Much Do I Need?

The average person needs about 1-2 grams of protein per kg of body weight a day, but this may be dependant on individual needs. Remember, the body can only assimilate about 30 grams of protein at a time. Consuming more than this may well be useless to most of us and could very well go down as fat instead, so don’t over do it. Leave at least 2 hour periods in between high protein powder supplements and other meals.

If you feel you need some extra protein in your life then I would go for hemp as your first choice. But I would advise is to always buy organic for superior quality, and to cut your chances of over consumption of any pesticides and fertilizers that may be lurking in there.


If you have any questions about hemp protein, or any other plant protein powders then please ask away in the comments thread below this article. Thank you.


Share this article

How to Burn Fat and Build Muscle

How to Burn Fat and Build Muscle

Learning  how to burn  fat and build muscle in a healthy way will set you on the path of getting that body you’ve always desired. In this post I will show you the quickest easiest way you can make these changes, and more importantly, changes that become habits so that you can stick with them for life – such as how to combine the right foods and exercise for that magic and winning combination. 

I spent years trying the hard way to sculpt and tone my body through exercise and diet, but truth be told I could never quite achieve what I wanted. I was never happy and it just seemed no matter how hard I tried something was missing.

It seems the body can adapt and get used to the same old foods and exercises day in and day out. At first you get great results, but then over time and as the body adapts things start to come to a standstill and you find you need to work harder and harder to get the same results.

This is so disheartening, especially when you’re putting a lot of time, effort and money into these virtuous acts. Frustration sets in and sometimes this can cause you to give up completely when really you just need to make a few tweaks and changes to your exercises and diet plan. Like they say ‘a change is as good as a rest‘, and this is true for your body also.


Adding the right foods in:

Adding into your diet specific foods to help burn fat is a great place to start and will give you that boost you need. The more you can add in the better, but remember to add them towards your daily calories/fat count and  not just have them as an extra, you will find a great list of these foods here: ‘Best Foods for Burning Fat’.


BUILDING LEAN MUSCLE MASS:plant proteins help to burn fat and build muscle

Another very important part to the puzzle of losing fat is to build more lean muscle. Muscle burns more calories than fat even when you are just lounging about in front of the TV, so of course it makes sense to build muscle mass up through resistance and strength training. In order to do this you need to make sure you are eating enough protein from different sources.


Plant proteins:

Since turning to the plant based diet for health reasons, I have found plant sources of protein to be superior to animal, mainly because they are less acid forming and more alkaline which lowers inflammation in the body (too much inflammation may be the root cause of many chronic health issues). Plus they just make you feel ‘cleaner‘ in your body, making you feel lighter and healthier with a clearer mind.

This has been my experience, but of course you should experiment for yourself as there are so many different protein sources, and you should always vary things to be sure you are getting the full amino acid profile your body needs to synthesise muscle mass.

Obviously what works for one person does not necessarily work for another as we all have different constitutions, which is why I encourage you to experiment to find what works best for you. For more information on plant based eating and the best protein sources you may find my post ‘Best Plant Protein Foods’ interesting, as it will give you an idea of the amount of protein there are in specific foods and which are the highest scorers.

Other amazing benefits of having adequate muscle mass:

There are just so many benefits to having good amounts of lean muscle mass on your body that they make the aesthetic benefits look secondary in comparison (yes honestly), it is just astounding and will make you realise how very important it is to take the time of adding some muscle building exercise into your life.





Building muscle mass in general means you will have muscle protecting all your major joints, this will keep you more stable not only during exercise but also doing everyday tasks, making you much less prone to injuries and sprains.



Your connective tissue and ligaments will also become stronger and less prone to injury. This will also help protect your body from many age related joint problems, and also make you much stronger in general.



Strength and resistance training will push your body into strengthening the bones as it adapts to the extra stress put upon it during training, meaning less chance of breakages. Having stronger bones also mean protection against many age related bone problems such as osteoporosis, which is much more prevalent as we get older and the loss of bone density accelerates.


4. INCREASED ENERGY AND VITALITYfitness gives you you energy you need to live life to the max

Now that your body is adapting to the higher demands being put  upon it, your endurance levels will increase, giving you a lot more energy and stamina for every day life. Lack of energy is one of the major issues of modern life and is often due to a combination of many factors, such as lack of sleep, too many refined sugars and junk foods, environmental toxins, and a whole host more.

This is why it is VITAL we do as much as we can for our health and exercise is one of the major things you can do to help negate some of the constant damage that is being put upon us. Also, a ‘Alkaline Plant Based Diet‘ will work wonders for cleaning out your system and detoxifying your body.



As exercise keeps your heart strong, your weight down, and your muscles strong, it stands to reason that all these things combined lesson your risks of diabetes. Also, people who keep themselves in shape physically are more likely to eat less sugar and junk foods, and if they do they will ‘burn’ them off as energy expenditure much more readily.



Resistance training is by far one of the best ways to lower high blood pressure for the simple fact that making your heart stronger enables it to pump blood around the body with less effort. This means less force on the arteries and therefore the lowering of blood pressure.


7. STRESS RELEASER Outdoor activities in nature are great stress releasers

When you resistance train or lift wight, your body releases its own painkillers called opiates which are anti-stress messengers. These opiates literally dissolve stress, frustration and irritation, making you feel calm, relaxed and happy again. This also applies for taking a brisk or run walk in the great outdoors, the sights and sounds of nature coupled with breathing in deeply the fresh air, is also a great stress reliever.



As well as the reasons above, I cannot stress enough the importance of resistance training when it comes to fighting depression. A cascade of feel good hormones called endorphin’s will flood through your system making you feel stronger and more balanced in body, mind and soul. It really is true what they say that a strong body equals a strong mind.



This goes without saying, the more you tire the body out the more deep and restful sleep you will have. This one simple thing in itself can drastically improve your quality of life, giving you more focus, drive, energy, a stronger immune system, stronger mental strength and ability, and also will lower your risk of anxiety and depression.

Sleep will is also VITAL for healing the body after exercise and continual training when you are tired (and especially when coupled with a bad diet) can eventually lead to adrenal burnout, and all sorts of other problems can escalate from this. So to say sleep is important is an UNDERSTATEMENT!



When you exercise your body boosts its production of the cells that kill bacteria, so over time and with consistent training the immune system will get stronger and stronger. Just take caution that over training can have the opposite effect and knock your immune system temporarily. Be sure to build up incrementally so you don’t over do it.


FITNESS TRACKERSclimbing the stairs at home is a great way to build muscle


Something that may help you on your fitness and health journey could be a fitness tracker. This gives you reminders to move, counts your steps taken every day, measures your heart rate, and tracks your sleep to let you know if you are getting enough of that good quality REM sleep that is so vital for health.


Creating accountability really works!

A fitness tracker will also create accountability by tracking everything you do. This way you can see where you need to make changes, and rewire those neural pathways which is a vital process in achieving long term success. I use the Fitbit Charge 2 because it is one of the newest in the range and of all the reviews I read many people were saying that of all the fitness trackers they had tried the Charge 2 was the one they always went back to. It has the best features, plus it is easy to use (which is it’s major plus point in my book) even for those who are not tech savvy like me.

This tracker helped me rewire my brain to exercise regularly AND get into a good sleep routine, and it’s guided breathing feature tracks your breath and helps you wind down for 5 minute intervals throughout the day. Very helpful and vital when your’e leading a busy life.




HITT (high intensity interval training) is a fast all round fat burner, especially for burning that hard to lose belly fat as it combines high intensity cardio with resistance training for an all round body blast. Doing explosive movements of cardio, then a round of resistance or weights, elevates the heart rate, burns higher amounts of calories and builds muscle.

HIIT can be done in shorter amounts of time than other training sessions, but the fat burning effects can carry on for hours, even days afterwards.

HIIT training burns fat fast

Get your body into the FAT BURNING mode!

When it come to burning fat it’s all about the intensity. Medium pace cardio such as jogging, swimming or cycling may help to keep your heart healthy but they aren’t the best fat burners. Much higher intensity and shorter workouts with fast blasts of exercise will kick start the fat burning process much more effectively, and flood your system with fat burning hormones.

You can incorporate HIIT into your normal training routine whether it be swimming, cycling or jogging, by going for 6-10 fast bursts of activity for 30-60 seconds. Start off slowly and build up as you become more accustomed to it. Do not push yourself to the complete max during the short bursts, but instead keep it just under maximum capacity.

Pushing yourself to the limit can compromise the immune system and put a massive strain on your whole body, plus it may even encourage fat storage as the body enters fight or flight mode.



Another brilliant all round fat burner and cardio workout is boxing. A boxercise class or boxing session with a friend can burn up to 800 calories and uses all the major muscle groups, plus it’s a fantastic way to release pent up stress and frustrations.

Boxercise, or boxing in general, will give you more power and strength, better core stability, higher self-esteem, extra confidence in everyday life, and your coordination will improve vastly, making it one of the best all round exercises out there. Try sparring with a partner indoors by using an inexpensive sparring kit and take it in turns to really let those frustrations out. 



If you have no time to exercise or you cannot afford a gym membership or classes, then there are many things you can do in your own home for minimum or no outlay, and also many exercises you can do outdoors.

Take advantage of your surrounding areas as everywhere has something to offer. For example, I live by the coast where there are lots of cliffs and steps so I can do an amazing workout just by running along the beach, climbing up and down the cliff side steps and hills, and on a warm day even jump in the sea for a swim.

If you live in the country then obviously you have other great ways to exercise that you should most definitely be taking advantage of, and you have the added bonus of all that wonderful fresh air to make you feel alive.



KETTLEBELLSkettlebells are a great home workout

If for whatever reason you can’t get outside then the home itself offers some great opportunities to exercise. You can invest in a kettle bell, which is fantastic for toning and building muscle and just happens to also be a MASSIVE fat burner. You can look online and find many different workouts to follow.


The best kettle bell to invest in should be made of cast iron and not the cheaper vinyl versions which make your hands all sweaty and slippy (not a good thing considering you are going to be swinging that thing all over the place). Also, the cast iron kettle bell will be an investment that will literally last forever.

I would start no lower than a 6kg for the average female and 8kg for the average male. You will quickly build up to the next size so you may want to purchase a couple. Also, you will probably find you will require  a couple of different weights as some exercises are easier than others.



A wonderful cheap and easy belly fat burning exercise is hula hooping, and it gives you the best toned stomach EVER!  I kid you not, when I started hula hooping regularly I got myself a serious flat stomach more quickly than anything else I had ever tried. 

For more about how I did this and the best kind of weighted hula hoops to buy, please read my post ‘Best Ever Belly Fat Blaster’.


USING THE STAIRSsquats can be done easily at home

This one may seem too simple and easy to be true, but boy is it effective! If you have stairs in your home then you can do a great fat burning workout by simply climbing up and down for 10 minutes at a speed fast enough to get you puffing. This will work your thigh and buttock muscles, helping you to achieve buns of steel. In fact, this along with squats really is one of the best exercises you can do for this particular area.



There are numerous fitness DVD’s and lots of free tuition’s on youtube from professionals if you need inspiration. Using a fitness DVD will also give you a lot more incentive to keep going and keep up in time, so I definitely recommend these – they are also easy and fun to do with a friend.



One of my favorite free, easy, and super effective exercises is using a chair to do tricep dips, which uses your own body weight to tone the arms. And of course, it costs nothing to get down on the floor and do some push ups and stomach work, and having some good tunes playing in the background will give you the impetus to work twice as hard.


If you have any comments about this post I would love to hear from you and am happy to answer your questions. Please post them in the comments thread below. Thank you.





Share this article

Best Plant Based Protein Foods List


best plant based protein foods list

Plant protein is big at the moment. Huge in fact! Many athletes, body builders, and just the general health conscious are now turning to a more plant based way of life. This way of eating just makes you feel cleaner, healthier, lighter and much more clear headed – and these are just a few of the benefits. With this plant based protein foods list you can see at a glance which foods contain the highest amounts of protein so you can work your meals around them.


Why eat a plant based diet?

As more research is done, and plant based/vegan diets become more popular you will start to see the huge benefits for yourself. If you are in training, and even if you’re not, eating a more alkaline plant based diet will have huge benefits on your health and vitality.

The anti inflammatory effects of plant foods will be something you will notice very quickly in terms of your health and fitness. You will not feel as achy after exercise and you will recover more quickly. In fact some of the world leading athletes eat plant based and get their best ever times because of it.

Iron Man champion Brendan Brazier is one of these athletes, and he has written many books on the subject making this a fact that cannot be denied. In fact, the guy is mostly a RAW VEGAN, which is obviously another level for many of us, but goes to show just what the body is capable of when given the ‘perfect fuel’.


Incorporating more plant foods into your diet:nuts are full of protein and are heat healthy

You can easily start your journey towards a plant based lifestyle by making a few simple swaps and changes ever day. It is usually best to start slowly otherwise you will find it very hard. Also, taking your time gives you the chance to educate yourself and learn new recipe’s, tips and tricks as you go, as it is VERY IMPORTANT you know how to combine foods and get all the nutrients and amino acids you need – otherwise you may end up less healthy than before.

For more in depth reading about this subject you may want to check out my ‘Beginner’s Guide to Plant Based Eating’.



As plant proteins go let’s start off with the power houses of the plant world. Below is a list of the highest ranking protein based plant foods and their protein value raw, per 100g. These can be easily incorporated into any meal or snack, making it easy for you to start making the change today.      

Protein amounts per 100 grams:  

  • Soy Beans 36g
  • Hemp Seeds 32g
  • Pumpkin Seeds 29.8g
  • Lentils 24.6g
  • Kidney Beans 24.4g
  • Peanuts 24.4g
  • Green peas 23.8g
  • Black Beans 21.6g
  • Almonds 21.2g
  • Pistachio Nuts 21g
  • Chickpeas 20.5g
  • Tempeh 20.3g
  • Sunflower Seeds 19.3g
  • Ground Flax (linseed) 18.3g
  • Sesame Seeds 17g
  • Tahini 17g
  • Chia Seeds 16.5g
  • Cashew Nuts 15.3g
  • Walnuts 15.2g
  • Hazelnuts 15g
  • Quinoa 14.1g
  • Sundried Tomatoes 14.1g
  • Pasta 13.9g
  • Pine Nuts 13.7g
  • Wholewheat Bread 13.4g
  • Tofu 12.7g
  • Buckwheat 12.6g            
  • Popcorn (plain) 12g
  •  Millet 11g
  • Pecans 9.2g
  • Macadamia Nuts 7.9g
  • Dried coconut 6.9g


PLANT PROTEIN POWDERS:plant proteins are healthier than animal proteins

As well as the protein you find in food you may also want to consider a plant based protein powder to cover all bases, especially when training hard. There are quite a few on the market, but you need to be aware of proper combining as some or some, but not all, plant proteins are ‘complete proteins‘, meaning they do not have all the amino acids in all the right ratios like animal protein does. However, they do hold other great benefits over animal proteins including:-

  • Lower risk of inflammatory diseases such as rheumatoid arthritis, gout and Alzheimers Disease.
  • Less congestion in general i.e. chest and sinus.
  • Lower risk of many other diseases including some cancers.
  • A plant based diet is mostly cheaper.
  • A plant based diet is cleaner energy and has a lower impact on the environment.
  • Plant based protein does not contain cholesterol

THE BEST VEGAN PROTEIN POWDERSplant protein powders help build muscle mass

There are so many plant based and vegan protein powders out there, some of the best are ‘blends’ as they are already combined correctly with other proteins for a complete amino acid profile. Make sure they are organic and have no fillers, artificial colours, flavorings or preservatives. I say all this because if it is something you will be using every day then you don’t want to be overburdening your system with anything unnatural.

Here is a list of some of the different types of plant protein powders available, their amino acid profile, and any pro’s or con’s. You can either buy them separately and mix them yourself OR, my preferred option as it’s easier, is to buy them ready mixed in a blend. These tend to go down better as they have been tried and tested for taste, have added natural flavours to make them more palatable, and often offer other added nutrients.


Mixing them up yourself!

Hemp, pumpkin, chia, pea and potato already contain a good amino acid profile and so can be taken alone. The others which aren’t as complete (and are often cheaper) you could simply mix with one of these.

However I always advise to mix things up and not take the same thing everyday because they all have a different nutrient content. For instance hemp protein is high in omega 3’s (vital fatty acids for those in training) making hemp a always a good one to use alone or in your blend. You could purchase a few and experiment to see which are palatable to you.

Some protein powders are pretty bland when they are not part of a specially formulated blend so you will probably want to add your own healthy sweetener and favours, such as raw honey, banana, xylitol, stevia, cacao powder, dates or date syrup. ( dates are my number one training food, find out more in this postDates – The Ultimate Training Food’).


PEA PROTEIN  pea protein has a good amino acid profile

Pea protein is high in branch chain amino acids and lysine but lower in methionine. It usually contain soluble fibers from the pea which helps thicken it up, but doesn’t taste great alone so will need to be mixed with some other flavours and sweeteners. BUT it’s saving grace is it is cheap, and has a good spectrum of all the amino acids.



This one is higher in methionine, but has less of the other amino acids such as leucine, histidene and threonine. It is however, a superior protein if you can find it organically and ethically sourced – rice protein is notorious for containing high levels of cadmium and arsenic, due to most of it coming from China. But it is fine in smaller amounts, or as part of a blend.



Pumpkin protein has complete amino acid profile and tastes better than the others, it is also rich in minerals, namely zinc, and is high in L.Arginine (great for the male libido). It is also alkaline-forming, and high in tryptophan and vitamin E. This one is the clear winner for me in terms of taste, texture and amino acid profile, but more expensive than the others.



Hemp protein contains a complete amino acid profile with the added benefits of both omega 3 and 6 fatty acids, soluble and insoluble fiber, chlorophyll and many minerals. Also, decreases sugar cravings, regulates blood sugar and boosts the immune system. This one really is a superior protein due to its high nutrient content, and I highly recommend you use it either alone or part of a blend.


CHIA SEED PROTEINchia seeds are rich in broad spectrum proteins and omega 3 fatty acids

Chia contains a good profile of all essential amino acids with added benefits of omega 3 fatty acids, calcium, fiber, phosphorus and other minerals. Another superior protein not unlike hemp, and either of these two should be used frequently.



Potato protein is complete, contains high amounts of branch-chain amino acids, and has high bioavailability in the body (meaning that the body can easily absorb it’s protein and nutrients). It is also low in calories, so a good one to choose if you are on a calorie restricted diet.


For more on burning fat and building good muscle mass please check out this great post ‘Easy ways to cut fat and build muscle’.



Thank you for reading this post, if you have any questions about protein powder, or need help picking the right one for you then I would love to hear from you. Please leave your messages below in the comments area.

Share this article