Protein powders are a convenient and popular way to increase your daily protein intake. In this post, we’ll discuss what are essential amino acids and their importance, and discuss the best plant-based protein powders that are packed with all the essential amino acids your body needs.
In this article:
- What Are Essential And Nonessential Amino Acids?
- How Do Vegans Get All Essential Amino Acids?
- The Top Vegan Protein Powders With All Essential Amino Acids
- The Bottom Line: Making a Decision
1. What Are Essential And Nonessential Amino Acids?
Amino acids are the building blocks of proteins. Proteins play a vital role in many bodily functions, including cell growth and repair, metabolism, immune function, and hormone production. Proteins are made up of chains of amino acids that are linked together by peptide bonds.
There are 20 different amino acids that can be used to build proteins. Amino acids are classified as either essential or nonessential based on their structure and function.
Essential amino acids are those that cannot be produced by the body and must be obtained from dietary sources. The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. These amino acids are needed for growth and development, and they must be consumed in the diet to meet the body’s needs.
Nonessential amino acids can be produced by the body and therefore do not need to be obtained from the diet. However, nonessential amino acids are still important for human health. The eleven nonessential amino acids are alanine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, tyrosine, and arginine. These amino acids are important for the repair and maintenance of tissues.
Both essential and nonessential amino acids are important for human health. Essential amino acids are needed for growth and development, while nonessential amino acids are important for the repair and maintenance of tissues.
According to the World Health Organization, the daily required intake of each essential amino acid varies depending on body weight. The recommended intake per 1 kg (2.2 lb) of body weight is:
- Histidine: 10 mg
- Isoleucine: 20 mg
- Leucine: 39 mg
- Lysine: 30 mg
- Methionine: 10.4 mg
- Phenylalanine together with the nonessential amino acid tyrosine: 25 mg
- Threonine: 15 mg
- Tryptophan: 4 mg
- Valine: 26 mg
An adult weighing 70 kg (154 lb), would require:
- Histidine: 700 mg = 0.7g
- Isoleucine: 1,400 mg = 1.4g
- Leucine: 2,730 mg = 2.730g
- Lysine: 2,100 mg = 2.1g
- Methionine: 728 mg = 0.728g
- Phenylalanine together with the nonessential amino acid tyrosine: 1,750 mg = 1.75g
- Threonine: 1,050 mg = 1.05g
- Tryptophan: 280 mg = 0.28g
- Valine: 1,820 mg = 1.82g
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2. How Do Vegans Get All Essential Amino Acids?
While animal products such as meat, eggs, and dairy are all complete protein sources (containing all nine essential amino acids), plants typically do not contain all of the essential amino acids in high enough proportion.
However, it is a common misconception that vegan diets cannot provide all the essential nutrients needed for good health. By consuming a variety of plant-based foods such as grains, legumes, nuts, and seeds, vegans can easily meet their bodies’ needs for all the essential amino acids.
In addition to getting all the essential amino acids, vegans also enjoy a host of other health benefits, such as lower rates of heart disease and obesity.
3. The Top Vegan Protein Powders With All Essential Amino Acids
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3.1 Vega Sport Protein Powder
Vega Sport Protein Powder is able to achieve an amino acid profile very similar to the one recommended by the World Health Organization. This is accomplished by combining pea protein, pumpkin seed, and organic sunflower seed. As a result, Vega Sport Protein Powder contains all 9 essential amino acids.
Essential Amino Acids per 44g portion:
- Histidine: 700mg = 0.7g
- Isoleucine: 1,400mg = 1.4 g
- Leucine: 2,500mg = 2.5 g
- Lysine: 2,100mg = 2.1 g
- Methionine: 300mg = 0.3g
- Phenylalanine: 1,600mg = 1.6g
- Threonine: 1,200mg = 1.2g
- Tryptophan: 300mg = 0.3g more
- Valine: 1,500mg = 1.5 g
Highlights:
- Includes all essential amino acids and the profile is very close to the proportion recommended by the World Health Organization.
- 4.5 out of 5 stars on Amazon and thousands of reviews
3.2. Garden of Life Sport Protein Powder
Garden of Life Sport is able to achieve an amino acid profile very similar to the one recommended by the World Health Organization. This is accomplished by combining pea protein, sprouted navy bean, and cranberry protein. As a result, Garden of Life Sport Protein Powder contains all 9 essential amino acids.
Essential Amino Acids Per 42g Portion:
- Histidine: 730mg = 0.73g
- Isoleucine: 1,493mg = 1.493g
- Leucine: 2,527mg = 2.527g
- Lysine: 2,325mg = 2.325g
- Methionine: 305mg = 0.305g
- Phenylalanine: 1,674mg = 1.674g
- Threonine: 1,130mg = 1.130g
- Tryptophan: 278mg = 0.278g
- Valine: 1,482mg = 1.482g
Highlights:
- Includes all essential amino acids and the profile is very close to the proportion recommended by the World Health Organization.
- Organic
- 4.5 out of 5 stars on Amazon and thousands of reviews
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4. The Bottom Line: Making a Decision
If you purchase something through one of our affiliate links, we may receive a small commission. This does not affect the price you pay in any way. Thank you for supporting our website!
If you’re looking for a protein powder that with all essential amino acids, both Vega Sport Protein Powder and Garden of Life Sport Protein Powder are great options. Both powders deliver a high-quality amino acid profile, including all 9 essential amino acids.
Vega Sport Protein Powder is a great option for those who are more budget conscious and would like to go with the more affordable option.
Garden of Life Sport Protein Powder is a great option for those looking for a supplement made with all organic ingredients.
Ultimately, the best protein powder for you will depend on your individual needs and preferences.