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properties, application, consumption hemp protein

Hemp protein – properties, application, consumption

Hemp protein is a valuable plant-based protein that has gained great popularity among vegetarians and supporters of healthy eating. This type of protein allows you not only to supplement deficiencies in your diet, but also is a great way to add unique ingredients to your diet.

The composition of hemp protein is very interesting and confirms that this is a product worth considering as part of a daily balanced diet. How to use hemp protein and what are its properties? 

Hemp protein – What is it and what are its types?

Hemp protein is a plant protein that is produced from the seeds of true hemp (Cannabis sativa L. var. sativa) also known as fibre hemp. This variety is often associated with popular cannabis indica (Cannabis sativa L. var. Indica), yet has little in common with it. The difference between the two species is very clear in the very appearance of the plant. A characteristic feature of true hemp is also very low content of the psychoactive substance THC (less than 0.2%), whereas cannabis indica can contain up to 30% of THC

Hemp protein is produced as a powder, which is obtained by grinding true hemp seeds very finely. This process involves removing the shells from the seeds, which are then subjected to cold grinding. This makes the seeds devoid of oil. After grinding, a homogeneous mass is obtained, which can be used as natural hemp protein. The finished product has a distinctive mild, nutty flavour and smooth texture(1).

Hemp protein – properties

Hemp protein has become extremely popular among vegans who practice sport and who were looking for a good quality plant protein. However, this product is worth noting even if you do not do a lot of exercise or if you follow a regular diet including meat. Hemp protein has a unique composition and is very nutritious.

Most plant proteins are considered by experts to be less nutritious than animal proteins. And how about hemp protein? Well, scientific studies confirm that it is a very good component of a balanced diet, rich in nutrients necessary for us to function properly.

Below are the properties of hemp protein as described by nutritionists and healthy eating experts.

Hemp protein boosts your energy levels

Hemp protein contains a decent amount of fatty acids, which are perfect energy fuel for the human body. Due to the fat content, proteins take much longer to break down in the body, making the energy release slower. So, consuming hemp protein can give us a good kick for the day.

It has a beneficial effect on your hair

Hemp protein contains Omega-3, Omega-6 and Omega-9 fatty acids in the right proportions. And omega fatty acids are recommended in the diet for healthy hair, as it is estimated that they can provide faster regeneration and strengthen it.

Hemp protein improves muscle growth and regeneration 

Protein is one of the most important building blocks of muscles, which is why the demand for this component is growing among athletes. Although most active people rely on animal proteins, hemp protein is the most popular protein among vegans. This is because this type of protein has a better assimilability than most plant proteins.

It’s good for digestion

Plant hemp protein contains significant amounts of fibre, which regulates digestion and promotes proper bowel function. Thus, it can prevent constipation and also become a good addition in a weight loss diet. What is more, fibre can prolong the feeling of satiety, and thus may contribute to the reduction of the desire for snacking1.

It contains a lot of essential amino acids

Amino acids are compounds that perform a number of important functions in the body. Some of them are produced by the human body on its own, but others must be supplied from outside. The latter are called essential amino acids, and among them there are amino acids such as:

  • phenylalanine,
  • methionine,
  • threonine,
  • valine,
  • isoleucine,
  • leucine,
  • tryptophan,
  • lysine,
  • histidine.

Essential amino acids influence the correct functioning of hormones, support the functioning of the nervous and muscular systems, and regulate metabolism. They are also responsible for biochemical processes in the body, so they are necessary for example for liver regeneration2.

Hemp protein is a source of all essential amino acids, which means that it can provide your body with components which the body cannot synthesize on its own, and which are necessary for the proper functioning of many systems.

Hemp protein to facilitate weight loss

Hemp protein is often recommended by nutritionists in slimming diets. This is because this ingredient contains significant amounts of fibre, which not only improves bowel function but also increases the feeling of satiety, thus reducing hunger, which can prevent snacking between meals3.

Consuming hemp protein may prevent cardiovascular diseases

Here again, unsaturated fatty acids and valuable amino acids play an important role, thanks to which hemp protein improves the functioning of the cardiovascular system. Hemp protein contains arginine, an amino acid which is used to produce nitric oxide in the body. One of the functions of nitric oxide is to dilate blood vessels, which helps lower blood pressure while reducing the risk of heart disease4.

Hemp protein protects you against bone calcification

More than 75 million cases of bone calcification, otherwise known as osteoporosis, are detected each year. This disease usually affects people over 60 years of age, but old age does not necessarily mean that you will go down with it. And that’s because GLA and EPA fats contained in hemp protein can effectively increase bone density and at the same time protect you against osteoporosis5.

Use of hemp protein

Hemp protein is a great alternative to the standard whey protein used by athletes to supplement their daily protein intake. Active people have a higher demand for protein and sometimes it is difficult for them to provide it with food, so they use proper supplementation. Regular exercisers looking for a high-quality vegan protein should consider hemp protein, which may not contain as much protein per serving as whey, but is better absorbed.

Hemp protein can also be used as a substitute for coffee, as it can boost your energy levels not for an hour or two, but for the whole day. Hemp protein will work great as an addition to a pre-workout meal.

Due to its high amino acid content, hemp protein makes it possible to provide the body with a range of nutrients. This is especially important for people on a meat-free diet which doesn’t include any animal products, which are also rich in essential amino acids that are necessary for the body to function properly6.

Hemp protein is also definitely beneficial to those looking for something to supplement their diet with protein and it does not contain lactose. As this sugar is contained in most protein supplements, many people with intolerance to this ingredient give them up and look for another alternative. While using hemp protein, you can be sure to get high-quality well-digestible protein.

How to use hemp protein? 

Hemp protein is available in powder form that can be used in a variety of ways. It has a distinctive brownish-green colour and earthy,

nutty, slightly grassy flavour that is not to everyone’s liking. This is the reason why hemp protein is less often consumed in the form of a shake with milk or water (although there are no contraindications here), and more often used as an addition to muesli, smoothies and fruit juices. It also works great as a topping for casseroles or snacks.

It is difficult to present a single way of using hemp protein, as it will vary depending on the purpose of taking it and the individual’s daily protein requirements. People with sedentary lifestyles have a lower protein requirement than those who engage in regular physical activity and need protein for healthy muscle development.

The essential daily protein dosage is as follows7:

  • people leading a sedentary lifestyle, who are not interested in gaining muscle mass – 0.8 grams of protein per kilogram of body weight;
  • active persons, who regularly do sports and want to maintain a slim figure or reduce body weight – 1-1.5 g of protein per kilogram of body weight;
  • people who want to maintain muscle mass and reduce body fat at the same time – 1.5-2.2 g of protein per kilogram of body weight.

These are, of course, the total amounts of protein that such individuals should consume. However, hemp protein is only meant to be an addition to your diet, so it should only supplement the amount of this ingredient instead of being consumed in such large amounts. The standard recommendation is one to two servings of hemp protein per day, with 1 serving being about 3 tablespoons or 30 grams.

Bibliography:

  1. https://go4taste.pl/blog/bialko-konopne-wlasciwosci-zastosowanie-i-dawkowanie/
  2. https://www.medonet.pl/zdrowie,aminokwasy-egzogenne—niezbedny-element-funkcjonowania-organizmu,artykul,1734741.html
  3. https://odzywianie.hellozdrowie.pl/bialko-konopne-wlasciwosci-przepisy-jak-stosowac/
  4. https://www.dbc.wroc.pl/Content/2061/b25_Scib.pdf
  5. https://od-natury.pl/blog/co-niezwyk%C5%82ego-robi-bia%C5%82ko-konopne
  6. https://www.elle.pl/sport/artykul/bialko-konopne-jakie-ma-wasciwosci-jak-je-stosowac
  7. https://examine.com/supplements/hemp-protein/ (dostęp 21.05.2021r)

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