Plant based protein.
5 EASILY AVAILABLE SOURCES OF PLANT PROTEIN
So many of my clients in the studio ask about protein and what sources are available, I found this great article and wanted to share it with you.
I have to make sure I am fuelled really well if I have a long day in the studio so in the morning I have in my shake; along with frozen berries, cucumber, celery, spinach and apples for my protein I have chi seeds, pea protein powder and a Linwoods mix of mixed seeds and nuts such as flax-seeds and Almonds.
Here is what Jenna Hope has written, I hope you find it beneficial.
"Not just a buzzword at the gym, protein plays a part in several important roles for the body to function optimally for a healthy, active lifestyle. With our love of plant based nutrition, we asked Plenish nutrition expert Jenna Hope to share the best and easily accessible sources of plant-based protein.
Protein plays a variety of roles within the body including: muscle repair, transport roles, cell structure, cell growth and to initiate reactions which contribute to key bodily functions. Typically, we require around 0.8-1g per kg of body mass. This equates to 56-70g for a typical 70kg male. There is a very common misconception that eating a more plant-based diet can lead to protein deficiencies. Stereotypically, we think of fish, meat and eggs as good sources of protein. When you’re following a plant-based diet you tend to be more creative with your protein sources, this is because they are generally lower in protein, and lower quality protein than animal sources. However, there are ways to ensure you’re getting the right amount of high quality protein if you’re following a more plant-based approach to eating. Here I share six key and quality sources of plant based protein.
LEGUMES These are great sources of protein which can be added to salads, stews and even healthier desserts. Legumes are also a great source of complex carbohydrates which means that they are released into the blood stream slower than simple carbohydrates and they’re high in fibre which keeps you feeling fuller for longer and promotes healthy bowel movements. Some examples of legumes include beans, peas, lentils, peanuts and chickpeas (including hummus!), for quality make sure you are choosing organic.
QUINOA One of the biggest superfood crazes in recent years, quinoa is very deserving of its’ status. It contains all nine essential amino acids incorporating the protein building blocks which your body cannot produce itself. With a diverse usage including porridge (using either quinoa seeds or flakes), salads (using whole quinoa) and desserts (using quinoa flour), it’s a plant-based pantry necessity and a great source of fibre too.
NUTS AND SEEDS This one probably comes as no surprise to you. Nuts and seeds are not just high in healthy fats there are a significant source of plant based protein. Easily consumed in a variety of ways, some of my favourite ways to incorporate nuts are through nut butter with breakfast or Plenish almond milk with my morning matcha latte. For a treat after the gym I love a Plenish Build to help repair muscles too.
SPIRULINA This one may seem a little more obscure. Spirulina is an algae which is most commonly sold as a powder but I would suggest tablets as it’s not the tastiest of plant-based proteins. It contains around 6g per 10g serving making this a strong form of plant-based protein and a quality source when organic, it’s also particularly rich in iron and calcium.
PROTEIN POWDER I know, I’m stating the obvious here but I’ve included this as I think it is important to be aware of the protein powder industry. There are so many brands on the market although only a small percentage of them use good quality protein and ingredients. When you’re looking at protein powders I recommend you try and stay away from brands which use added sugars and artificial flavourings. I also recommend you stay away from the ‘protein bars’ as they’re often consumed as a healthy snack when in reality they’re loaded with additives and overall can be worse than a chocolate bar. When you have sourced your high-quality protein powder it’s simple to add to your diet with things like smoothies, shakes, porridge, pancakes and baked goods. Note: please only purchase a protein powder if you find yourself struggling to hit your targets from your food intake alone or if you have an intense workout routine that requires extra protein for muscle repair."
For more on protein click here.