Protein For Plant-Based Eaters
Protein For Plant-Based Eaters
Protein For Plant-Based Eaters
Appetite control
Weight and body composition management: Higher protein intakes
may help people eat less when they’re trying to lose fat, increase the
number of calories burned through digestion (the thermic effect of
food), and retain muscle during fat loss.
Muscle growth or maintenance
Improved cardiometabolic health: help lower blood pressure, improve
glucose regulation and blood cholesterol, and more
Better strength
Improved immune function: Proteins are the building blocks of
antibodies, and serve several functions in the immune system. People
who are protein-deficient are more susceptible to viral and bacterial
infections
Faster recovery: Higher protein intakes help to repair tissue damaged
during exercise, as well as after injury.
Folks, who need bigger protein consumption:
active athletes
pregnant or breastfeeding
children
have a health issue that causes problems with protein absorption
are eating a 100 percent plant-based diet..
..more of that in a while
Sedentary people - bare minimum of 0.8 g. of protein per kilogram
of bodyweight per day
Adults over 65 - 1.2 to 2.0 grams of protein per kilogram of
bodyweight per day; most older people need more protein than
the bare minimum recommendation to slow down muscle loss
How much Athletes and active people - 1.2 to 2.2 grams of protein per
protein do you kilogram of bodyweight per day; people who are overweight and
obese may want to stick to the lower end of this range, since
need? protein needs are not as high relative to their bodyweight
Healthy people who want to change their weight or body
composition - 1.6 to 3.3 grams per kilogram of bodyweight
going above the threshold for active people (2.2 grams of protein
per kilogram) - not necessary, little evidence it’s harmful.
Protein structure made of 20 different amino acids
Is plant protein 7 - non-essential amino acids
as good as 4 - conditionally essential amino acids
animal 9 - essential amino acids (EAAs) key roles in building and
repairing tissue—like muscle—but also in building hormones,
protein? enzymes, and neurotransmitters
Branched-chain amino acids (BCAAs) - subcategory of EAAs;
especially important for their role in muscle protein synthesis
BCAAs are great, but you still need all of the EAAs to
! maximize the protein synthesis from your protein source
COMPLETE / INCOMPLETE
PROTEINS
If you’re 100-percent plant based, recommended eating of, at
least, one cup of cooked legumes, such as chickpeas, edamame, or
tempeh a day. Legumes are high in lysine, an amino acid that’s in
short supply when only eating plants
because of the way the human digestive system is structured and
the varying amino acid profiles of plant foods, we might not
absorb protein from some plants as well as animal proteins
Do plant-
lower digestibility* more plant protein match body needs
based eaters
need more
protein?
* https://www.precisionnutrition.com/will-a-high-protein-diet-harm-your-health
https://www.precisionnutrition.com/soy-latest-research
more information about soy
type of legume that have a rich and nutty flavor
the most common varieties in North America are brown, green,
Lentils and red, but there are many others that can be found worldwide
lentils are highly nutritious: They contain generous amounts of
protein, slow-digesting carbohydrates, and fiber.
Beans: There are many types of beans to choose from. For
example: black, pinto, navy, lupini, cannellini, and more.
Generally, beans are high in fiber and carbohydrates, and provide
a moderate amount of protein.
Split peas: Those who have digestive issues with beans and
legumes may find that split peas are less irritating.
*There’s some debate over whether egg yolks are healthy or not. They won’t increase
blood cholesterol or the risk of heart or artery disease—for most people. However, egg
yolks should likely be minimized for people with diabetes, heart disease, and or familial
hypercholesterolemia. For everyone else, they are a rich source of protein, vitamins,
minerals and other health-promoting nutrients.
Vegetarian
Plain Greek yogurt: Bacterially produced dairy products—or ones that are made with
fermentation—seem to be the healthiest options. Most varieties of yogurt fall into this
category, but Greek yogurt is particularly high in protein. (And in case you’re
wondering, flavored Greek yogurt and other types of yogurt are considered sources of
carbohydrates and/or fats, which happen to contain a little extra protein.)
Problem #2: Try a protein powder: some people find the convenience and
I’m having portability of protein powders to be really helpful in meeting their
protein goals
trouble
meeting my Consider including animal protein strategically: if you’re open to it
protein goals
Zoom out: it’s okay to have days of eating lower amounts of protein.
The human body allows for some wiggle room. In other words, we can
probably meet our basic protein needs over a number of days
Don’t be too radical: you don’t have to eat only plant-based protein
to reap the benefits of a plant-based diet (unless you want to);
focusing on what you can add to your diet rather than what you
“have to” take away can be a helpful mindset shift. If you’re not
Problem #3: ready to remove animal products from your diet completely, you
can make your favorite chicken pasta dish and add some chickpeas
I’ve got a list of to it.
plant-based
protein “Plantify” your favourite meals: one way to find inspiration is to
take some of your favorite meals and swap some animal ingredients
sources, but I for plant-based ones
don’t know
Map out meals ahead of time: planning and cooking your meals in
how to batches is a great way to ensure you get plant-based protein into
eat/cook them each meal.
1. Andrews, R. MS, RD & Pierre, Br. St, MS, RD, CSCS, Protein for plant-based eaters: How to choose the
best sources.
2. Andrews, R. MS, RD, All about protein: What is it and how much do you need?
3. Andrews, R. MS, RD, Soy: The latest research
4. Kollias, H. PhD, How much protein should I eat?’ Choose the right amount for fat loss, muscle, and
health.
5. Maughan, R. J., Nutrition in Sport
6. https://www.verywellfit.com/calorie-counts-and-nutrition-facts-overview-4581869