Hemp protein: what are the main benefits, effects and how best to use it?

• What is hemp protein and how is it made?
• Who is hemp protein suitable for?
• Hemp whey and soy protein
• Effects of hemp protein
• Uses of hemp protein
• Hemp protein in pregnancy
• Summary

 

What is hemp protein and how is it made?

Hemp protein is a powder made from crushed hemp seeds. Hemp seeds have been consumed for centuries in different parts of the world for their nutritional value, as they are a source of protein, healthy fats, fiber, vitamins and minerals. 

Hemp protein is produced by pressing the seeds, which separates the oil and produces hemp flour. This is then further processed to separate the protein powder, which is called hemp protein. Hemp seeds are used for production. The protein has no psychoactive effects.

Who is hemp protein suitable for?

Hemp protein is suitable for anyone who needs to provide a quality source of protein and finds it more difficult to obtain in sufficient quantities due to their specific dietary style. It is also a great choice for those who want to support muscle recovery and growth. Last but not least, it is also suitable for those with certain food allergies or those who struggle with digesting certain common foods. 

So who will appreciate the benefits of hemp protein?

• Vegans and vegetarians: hemp protein is an alternative to animal protein.

• Athletes: hemp protein contains a high proportion of essential amino acids that promote muscle growth, contribute to the regeneration and recovery of tissues after exercise.

• Lactose intolerant: people suffering from lactose intolerance may have problems digesting the proteins contained in dairy products. For them, hemp protein is a hassle-free alternative to whey protein.

• People with sensitive digestive systems: hemp protein is easily digestible.

 

 

Hemp, whey and soy protein

There is a wide variety of proteins available on the market, the most widely used include hemp protein, whey protein and soy protein.

The following table provides an overview and characteristics of the proteins mentioned:

 

 

Whey protein is animal-derived, easily digestible and fast-acting, making it ideal for athletes and those looking for quick muscle recovery, however it can be problematic for people who are lactose intolerant or allergic to milk.

Hemp protein is plant-derived and contains omega-3 fatty acids and fibre in addition to essential amino acids. Unlike whey protein, it does not contain allergens.

Soy protein is also of plant origin, contains all essential amino acids and is rich in isoflavones, which are phytochemicals that may contribute to hormonal balance. However, soy protein can cause an allergic reaction in people with soy allergy. There are also concerns about genetically modified soybeans and the potential health effects. The price tends to be lower than hemp and whey oil.

Other proteins such as pea, rice or beef protein are also available on the market. When choosing, always check the composition of the protein, the content of essential amino acids, the presence of allergens and choose the protein that best suits your needs. 

Effects of hemp protein

Hemp protein can have positive effects on the human body. Let’s look at some in more detail.

Supports muscle growth

Protein is the basic building block of all living organisms. Proteins are made up of amino acids, which contribute to tissue, muscle, and tendon regeneration and muscle growth. The body cannot produce essential amino acids and must therefore obtain them from food.

Once enough protein enters the body, the amino acids are released and enter the bloodstream. When amino acids are in the blood, they circulate to muscle cells, where they can be used to build new muscle proteins. This process is called protein synthesis.

For muscle growth, it is important to maintain adequate protein intake in the diet and engage in appropriate physical activity.

Healthy heart

High blood pressure is a major risk factor for cardiovascular disease, and research suggests that hemp protein may be useful in preventing and regulating high blood pressure. The amino acid arginine, found in hemp protein, promotes the production of nitric oxide in the body. Nitric oxide regulates blood flow in the smooth muscles of blood vessels and oxygenates tissues.

Hemp seeds also have a balanced ratio of omega-3 and omega-6 fatty acids. These unsaturated fatty acids have beneficial effects on the heart.

A study published in 2018 suggests that plant proteins may also have a cholesterol-lowering effect.

Other scientific studies also suggest a possible link between hemp seed consumption and a reduced risk of cardiovascular disease. However, it should be noted that research in this area is still in its infancy and is mostly focused on whole hemp seeds rather than pure hemp protein.

Youthful skin

Collagen is a protein made up of amino acids. It supports healthy skin structure and elasticity and contributes to skin hydration. Eating foods rich in protein can promote collagen production.

Beautiful hair

The basic component of hair is keratin, a protein that the body produces from amino acids. Hemp protein contains all the essential amino acids, omega-3 fatty acids, and vitamins that can help protect hair from damage and promote healthy hair.

Immunity boost

Hemp protein contains vitamin E, B vitamins, and various minerals such as phosphorus, potassium, magnesium, zinc, selenium, calcium, and iron, which help strengthen cellular immunity. These micronutrients are an integral part of the immune system, and the body needs optimal amounts of them for effective immune system function and defense against infection.

The essential fatty acids omega-3, omega-6, and omega-9, which are found in hemp seeds in optimal proportions, are also important for the health of our immune system. The fiber in hemp protein has a beneficial effect on the digestive tract.

Further clinical studies on the effects and benefits of hemp protein are needed before definitive conclusions can be drawn and its health benefits confirmed.

Use of hemp protein

The recommended daily intake for adults is usually 0.8-1.2 g of protein per kilogram of body weight, with higher doses, sometimes up to around 2 g per kilogram of body weight, recommended for endurance and strength athletes.

If protein is used as a supplement to high-quality protein, one serving of approximately 30 g of protein powder is sufficient for an adult. Hemp protein can be added to liquids: mixed with water, added to smoothies, plant-based milk, fruit and vegetable juices.

Hemp protein can also be added to yogurts, porridges, spreads, soups, ice cream, or to thicken sauces. It can be used in baking a variety of sweet and savory treats. In this case, 30% of the flour listed in the recipe is usually replaced with protein. The possibilities are endless.

To get started, try our delicious fruit smoothie recipe, which will fill you up, boost your energy, and replenish your protein, vitamin, and mineral intake.

Recipe: Fruit smoothie for a good morning

You will need:

1 banana

100 g blueberries (can be frozen)

250 ml almond milk

1-2 tablespoons hemp protein

Peel and chop the banana and blueberries, put them in a blender, add the almond milk and protein, and blend well. You can sweeten the smoothie with a teaspoon of honey and garnish with sliced almonds or coconut. Cheers!

Hemp protein during pregnancy

In general, protein intake, like other nutrients, is essential during pregnancy for the health of the mother and the proper development of the fetus. However, it is important to choose high-quality sources, especially from protein-rich foods: beef and poultry, fish, eggs, and dairy products.

Manufacturers state that hemp protein is also suitable for pregnant and breastfeeding mothers, but we are not aware of any studies that have investigated the use of hemp protein during pregnancy. Whether you decide to use it or not, always remember that it is not a substitute for a balanced diet.

Summary

Hemp protein can be a suitable supplement to the protein normally consumed in the diet. It is suitable not only for athletes, but also for people with specific eating habits and various food allergies. Research conducted to date suggests that, in addition to muscle growth and tissue regeneration, hemp protein may also have beneficial effects on hair, skin, heart, and the immune system.

Hemp protein can be added to fruit and vegetable juices, main meals, and sweet and savory snacks. It is important to remember that no dietary supplement can ever completely replace a balanced and varied diet, which is essential for good health.

 

Sources: Clinical studies from National Library of Medicine

• Amino acids: metabolism, functions, and nutrition
• A double-blind, randomized, crossover trial protocol of whole hemp seed protein and hemp seed protein hydrolysate consumption for hypertension
• Nitric Oxide in the Vasculature: Where Does It Come From and Where Does It Go? A Quantitative Perspective
• The cardiac and haemostatic effects of dietary hempseed
• Effects of Vegetable Proteins on Hypercholesterolemia and Gut Microbiota Modulation
• The structure of people’s hair
• A Review of Micronutrients and the Immune System–Working in Harmony to Reduce the Risk of Infection