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8 Ideal Protein Sources for Vegans
Many people think that when you don’t eat meat, your protein options are too limited for such a diet to be healthy. If you’re vegan, you know this isn’t the case. There are lots of plant-based protein options, from chickpeas to beans and more. But what about when you need more variety? Why Is Protein Important? While it’s often associated with strengthening muscles, protein is also the building block for all our body’s tissues. Protein is one of the body’s fuel sources. It’s also one of the three macronutrients (carbohydrates and fats being the other two). Proteins act as enzymes in digestion where they help break down food to be utilized by the body. Because vegans don’t consume animal products, they’re at risk for deficiency of vitamin B12, a nutrient that’s important for proper red blood cell formation. It’s important to be intentional about getting enough B12 in other forms, otherwise, your energy levels can be negatively affected. Protein is an important component of a balanced meal. It takes longer to digest than carbohydrates. Pairing carbohydrates with protein can make you feel full longer. How Much Protein Do Vegans Need? In general, someone following a vegan diet doesn’t need more protein than someone following any other diet. The general guidelines for protein are 0.8-1.0 grams per kilogram of body weight. For someone who weighs 150 lbs. (68.2 kg), that would be 55-68 grams of protein per day. For reference, 1 cup of boiled lentils has about 18 grams of protein. Another guideline for determining protein needs is to have 10-35% of your daily caloric intake come from protein sources. This metric is easier to use if you track your macros on an app like MyFitnessPal. If you need some ideas for how to get enough protein into your diet as a vegan, here are some of the most nutritious options available. 8 of the Best Clean & Lean Protein Sources for Vegans 1. Quinoa Quinoa is a seed that’s often prepared like a grain. It’s considered a great source of protein, with about 8 grams per serving. It also has lots of fiber at about 5 grams per serving. Quinoa is naturally free of gluten, is easy to prepare (it’s made just like rice), and can go with just about any meal. Try it in salads or as a side dish. 2. Chia Seeds Just two tablespoons of chia seeds contain 4 grams of protein. These tiny seeds are often called a superfood due to their many health benefits and versatility. They can be added to healthy baked goods, oatmeal, smoothies, or made into a pudding. 3. Chickpeas Chickpeas have a whopping 39 grams of protein in one cup! They can be prepared in a variety of ways, including roasted and boiled. They can be added to soups, salads, or eaten as a snack (roasted chickpeas are delicious). Chickpeas are an ideal snack since they’re high in fiber and have lots of vitamins and minerals. 4. OMNI Protein BrainMD’s OMNI Protein powder incorporates some of the above sources of protein and combines them into an easy-to-use product. OMNI Protein contains quinoa protein and chia protein. These powders are packed with excellent, plant-based proteins. OMNI Protein features pea protein and rice protein, two other excellent plant-based protein sources. It offers 22 grams of protein per serving. This protein powder can be added to smoothies or mixed with plant-based milk or water. 5. Tempeh Tempeh is made from soy and is usually sold in a loaf-type form, like tofu. Unlike tofu, tempeh has a coarser texture and is higher in protein and fiber. Tempeh has 31 grams of protein per cup. It can be cooked and added to salads, stir fry, sandwiches, and more. It’s often seasoned or marinated and is a solid protein option. 6. Lentils Lentils are an affordable source of plant-based protein. They’re easy to find and convenient to store since they keep for long periods of time. They can be added to soups, tossed into salads, sprouted and enjoyed on sandwiches, or added to pasta sauce for extra nutrition. Lentils have 18 grams of protein per cup. 7. Hemp Hearts Hemp hearts have nearly 10 grams of protein in just 3 tablespoons. They’re a complete protein, meaning they have all nine essential amino acids. Essential amino acids are those that the body cannot synthesize on its own, so they must be obtained through the diet. Hemp hearts are one plant-based way to get these important compounds. These tiny nutrition powerhouses can be added to smoothies, yogurt, granola, and more. You also can use hemp milk, which has a similar nutrition profile to hemp hearts. 8. Rice and Beans Rice and beans are inexpensive and easy to store. They keep for long periods of time and are shelf-stable. Together, they contain all nine essential amino acids and create an ideal source of protein if you don’t consume meat. Two cups of rice and beans contain about 14 grams of protein. This will vary slightly depending on the type of rice and the variety of bean, but regardless, you can use the kinds you prefer and create a healthy, balanced source of protein. Final Thoughts It’s important to get sufficient protein each day. Protein is vital for many functions in the body. However, many people think there’s a scarcity of plant-based protein options. The truth is much to the contrary. There are plenty of excellent, plant-based protein sources to pick from, and a wide variety of preparation methods, too. By now you can be confident that when you’re not eating meat, there are more than enough ways for you to lead a healthy, balanced lifestyle. At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Best Foods to Eat Pre & Post Workouts
We all know the discipline it takes to get in a good workout, whether it’s an aerobic activity or focused strength training. Why not optimize your efforts with the very best nutrition? Fueling your success is easier than you think. Let’s start with pre-workout foods. Best Foods to Eat Pre-Workout Before you eat anything, drink water! Hydration helps to sustain you and can enhance athletic performance. If you work out in the morning, be sure to wake up early enough to eat something 30 to 90 minutes before you start your exercise – and keep the portion small. Protein Protein is vitally important to building, preserving, and repairing muscle, especially with any kind of strength training. Resistance exercise damages the muscles but consuming protein fuels the body with amino acids, including branched-chain amino acids, which are particularly helpful to recovery. The American College of Sports Medicine says that having pre-exercise protein improves body composition by increasing your metabolism up to 48 hours after exercise, which basically means you’ll get stronger and leaner! Carbohydrates Fuel your body with complex carbohydrates to increase energy before a workout. Great complex carbs to eat are fiber-rich fruits like bananas, berries, or apples. Complex carbohydrates have lower glycemic index scores than foods containing simple carbohydrates (i.e., sugar), and they help your body maintain healthy blood sugar levels throughout your workout. Protein + Carbs for Best Results A host of studies suggest that protein and carbohydrates together make a perfect pre-exercise snack or meal. Some examples are Greek yogurt (it has super high protein content) and berries, a banana and nut butter, an egg on whole-grain toast, oatmeal with protein powder mixed in, a low sugar/quality protein powder drink, or apples and almond butter. What to Avoid Pre-Workout You have the “dos,” now here are the “dont's.” Don’t eat a lot of fat and don’t eat refined, simple sugars. Fat takes too long to digest; your body can’t readily use it. And sugar will cause your blood sugar to spike and then crash. Best Foods to Eat Post-Workout When you work out, your muscles deplete their glycogen stores for fuel. Also, some proteins in your muscles suffer damage. Your body immediately tries to replenish glycogen and repair and regrow muscle proteins. Carbohydrates and Protein You can help facilitate this natural process by fueling up with...you guessed it, carbohydrates, and protein. Just remember that strength training requires more protein replenishment and endurance sports require more carbohydrates. As long as you get both, you’re covered as consuming both carbs and protein after exercise can maximize protein and glycogen synthesis. Healthy Fat While a fatty meal is not recommended after a workout, a moderate amount of omega-3 fatty acids, like the fat you find in salmon or tuna, does deliver beneficial anti-inflammatory and reparative effects. The same small meals that are good pre-workout are also good post-workout. For more substantial meals, include salmon and sweet potato, or chicken breast and brown rice. If you’re on the run, a nutritious protein drink works too. What to Avoid Post-Workout Don’t fill up with fatty foods like pizza, potato chips, French fries, or hamburgers. Exercise depletes you and fatty foods, especially ones that contain trans fats, tax your body. It truly sabotages your efforts! Don’t go low carb after a workout. You need healthy complex carbohydrates (avoid sugar-filled energy bars and protein drinks) to replenish your glycogen reserves. OMNI Protein: A Great Pre & Post-Workout Solution The last thing you need is to make pre- and post-workout fuel complicated. OMNI Protein, developed by Daniel Amen, MD, and Tana Amen, BSN, RN, delivers 22 grams of protein. Its plant-based protein blend offers a complete protein. The addition of glutamine and branched-chain amino acids are especially helpful for protein synthesis and exercise recovery, while fiber ensures satiety and digestive enzymes promote healthy digestion.* Equally important is what it does not include – no artificial colors, sweeteners, flavors, soy, dairy, sugar, or GMOs. Available in a smooth-tasting chocolate or vanilla flavor, just mix it with 8-10 ounces of water, almond milk, coconut milk, or another beverage you like. Add berries, banana, greens, healthy fats, or other healthy foods to make a delicious smoothie. OMNI Protein will hydrate you and fuel you at the same time!* At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about OMNI Protein and our full list of brain healthy supplements, please visit us at BrainMD.
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