The never-ending quest for optimal protein sources is a hot topic in the world of sports nutrition. Among the many options available, chickpea protein is emerging as a promising plant-based alternative to whey, traditionally favored by athletes.
This debate raises crucial questions about the effectiveness of plant proteins compared with animal proteins, particularly in terms of amino acid profile, ecological impact and/or overall health. Can chickpea protein really compete with whey? By looking at their respective advantages and limitations, while considering the specific needs of athletes for their diet and training, this article sets out to explore the various possibilities.
Why are proteins essential for athletes?
Proteins are essential for athletes, as they contribute to muscle growth, repair and recovery. They are made up of amino acids, such as BCAAs, which are the building blocks of muscle. Adequate daily protein intake is essential for athletes, particularly those seeking to build muscle mass and/or improve performance.
Daily protein intake
Daily protein intake recommendations vary according to weight, goal and level of physical activity. ANSES(1) recommends a daily protein intake of between 0.83 g and 2.2 g per kilogram of body weight.
This range is important. The minimum (0.83) corresponds to an intake for a sedentary person under 60, while the higher values of 1.6/2.2 are recommended for athletes.
It should also be noted that, again according to ANSES, "the nutritional reference for protein in the elderly is slightly higher, at around 1 g/kg/d, and for pregnant and breast-feeding women, at least 70 g/d or 1.2 g/kg/d".
For athletes, daily protein intake depends on the goal set and can vary between 1.3 and 2.2 grams per kilogram of body weight(1).
This fairly large difference between the upper and lower limits is explained by the wide diversity of sporting objectives. Your protein intake won't be the same if you're building mass, drying out or preparing for a competition, such as badminton.
Protein distribution throughout the day
It's best to spread protein intake throughout the day to facilitate digestion and allow optimal amino acid absorption. Consuming fast-absorbing proteins and carbohydrates after training(anabolic window) can be beneficial for muscle protein synthesis.
The "may be" is important here, as recent studies(2) tend to downplay the importance of the precise timing of protein intake.
The main point remains to consume enough protein throughout your day, in total.
Protein powder
Protein powders, such as whey or chickpea protein, are popular dietary supplements among sportsmen and women, as they offer a concentrated source of protein and are easy to consume. They can be useful for meeting protein requirements, particularly for those on calorie-controlled diets or vegetarians.
They are not indispensable, of course, as you can reach your protein level without supplements, but they are a useful tool to help you achieve this goal.
In conclusion, protein is essential for athletes and must be consumed in adequate quantities to support muscle growth, repair and recovery. Daily protein intake should be spread over several small meals, and can come from animal and/or plant sources.
As for protein powders, they can be a useful supplement to meet nutritional needs that are sometimes difficult to meet with a "basic" diet (especially when we're talking about athletes, with their greater needs).
What is chickpea protein and how is it produced?
Chickpea protein is a product derived from this legume, prized for its high protein and low fat content. It is particularly popular in vegetarian and vegan diets.
Production processes
The production of chickpea protein involves several key steps to isolate the protein from the raw material. The process generally begins with extraction, during which the protein is separated from the other components of the chickpea, such as fiber and starch. This stage may involve the use of solvents, although some modern methods aim to minimize or eliminate their use to meet "clean label" product criteria.
Where solvents are used, traces may be found in the final product. It is therefore important not to consume just any product, and to question the brand about the production methods of the products it sells.
After extraction, the protein may undergo coagulation to precipitate and further separate the proteins. Washing steps can follow to purify the product, then drying, resulting in chickpea protein concentrates or isolates.
Supplementation and amino profile
Although chickpea protein contains a significant amount of protein, it does not provide an optimal profile (quantitatively speaking) of essential amino acids. For this reason, it is recommended to combine it with other vegetable protein sources, such as cereals (rice, quinoa) or other legumes (lentils, beans). Nevertheless, the concentration of essential amino acids and BCAAs per 100 g of protein will never be as high as for reference proteins such as whey.
Chickpea protein, for example, is between 30 and 40% less concentrated in BCAAs (leucine, isoleucine, valine) than whey, for the same dose of protein. External enrichment with BCAAs is therefore necessary, and this is where the pitfall lies, as some brands use BCAAs without any traceability, either from whey or from keratin sources such as animal hair, fur or hides(3)...
What are the limitations of chickpea protein for athletes compared to whey?
Compared with whey protein, chickpea protein has certain limitations, particularly in terms of its amino acid profile.
As mentioned above, chickpea protein, although an excellent source of vegetable protein, does not contain all the essential amino acids in sufficient quantity (between 30 and 40% less concentrated in BCAAs than whey for the same quantity of protein). BCAAs, although unsuitable for athletes in their isolated form (without the other amino acids), are the amino acids most involved in muscle metabolism.
It is therefore often advisable to supplement this intake with other sources of protein that will provide all the necessary amino acids.
Whey protein, on the other hand, is renowned for its complete aminogram and naturally high concentrations of essential amino acids and BCAAs. It contains all the essential amino acids in large quantities, with no need for enrichment, making it particularly effective for muscle building(4) and muscle recovery.
Environmental impact
Vegetable proteins, including chickpea, are often valued for their low environmental impact compared to animal proteins. They require less water, produce fewer greenhouse gases and contribute to better soil health. This is certainly true when legumes are grown locally and in a sustainable way, and when compared with whey from intensive livestock farms. However, there are still too few brands communicating with complete transparency on the origin and production methods of these plant proteins. What's more, the extraction of these vegetable protein powders can sometimes involve the use of chemical solvents, unlike whey , which requires only mechanical filtration, by ultrafiltration, microfiltration or diafiltration.
On the other hand, while the traditional whey protein industry can be criticized for its environmental impact due to animal husbandry and the use of additives in finished products, there are more environmentally-friendly alternatives. Some whey proteins are produced in FranceSome whey proteins are produced in France, from a protein isolate derived from the milk of cows raised on pastures in the Rhône-Alpes region, without intensive livestock farming and with low yields, thus reducing the carbon footprint.
Conclusion
In conclusion, chickpea protein represents a viable and interesting option for vegans. Rich in protein and low in fatty acids, it contributes to a healthy daily diet, but needs to be combined with other protein sources for a more complete amino acid profile.
However, for those not following a vegan diet, whey protein stands out as a better option from a nutritional point of view. It offers a complete aminogram, essential for muscle growth and recovery, and is highly assimilable. What's more, whey options produced in a sustainable manner, making them comparable or even superior to plant proteins in terms of environmental friendliness, are available on the market today.
Ultimately, although chickpea protein is an excellent alternative for vegans, whey remains superior for those seeking optimum nutritional efficacy, particularly in terms of muscle development. The best thing to do is to eat a diet relatively rich in non-isolated plant proteins ("real" chickpeas, other legumes, etc.), limit non-isolated animal proteins derived from red meat and processed meats, and have a supply of quality whey to optimize recovery and sports performance, whether you're a strength and/or endurance athlete.
| Key points | to remember |
|---|---|
| 🌱 Vegetable proteins | Vegetable proteins are not necessarily less polluting than whey |
| 🥛 Animal proteins | Popular Whey for complete amino acid profile |
| 🏋️ Athletes' needs | 1.3 to 2.2g of protein per kg per day |
| 📊 Amino acid comparison | Chickpeas lower in BCAAs and essential amino acids |
| 🥘 Necessary complementation | Combine with other plant proteins, but remains low in BCAAs and other EAAs |
| 🔄 Daily distribution | Ideal spread over several meals |
| 🔄 Choices for non-vegans | Whey remains superior in nutrition |
