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.

Who 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?