Many of you will know that you get protein from vegetables!
It is an essential part of a healthy diet. It forms the building blocks for your muscles, blood, immune system and more. And if you aren’t getting enough fuel in the form of carbohydrates and fats to run your body properly, it will take energy from your body’s structures to run your basic bodily systems.
Recommendations are getting between 10 and 35 per cent of your daily caloric intake from protein, which is the equivalent of around 50 grams per day.
Meat is associated with being the best source – it is actually a quick way of fulfilling your daily requirements, 100g of chicken breast gives you 30g of protein. But, there are recorded side effects of eating too many animal-based proteins such as liver and kidney problems, constipation, calcium deficiency and cardiovascular problems due to the high proportion of saturated fats in animal protein.
Bodybuilders believe that they need very high amounts of animal protein in order to have big muscles. In actual fact they need to work out and then feed the body the correct protein, just eating animal protein doesn’t give you big muscles. There are many plant-based bodybuilders who can dispel this myth – have a look at this website – www.veganbodybuilding.com
There are many athletes that are now following a plant-based diet as they find their recovery is much quicker after events and their stamina is much stronger. Brendan Brazier is one of the better-known athletes.
If you are having a varied plant-based diet your daily protein intake will not be a problem.
1 cup of porridge (made with water) = 6 grams
A banana = 2 grams
So for breakfast, you have just had 8 grams.
Some more stats of protein per 1 cup measured:
Lentils = 18g
Peas = 9g
Avocado = 4g
Broccoli = 4g
Soymilk = 11g
So as you can now see, it is very easy to follow a plant-based diet and not miss out on your intake.
Other plant-based foods rich in protein:
Chickpeas
Kidney beans
Lentils
Buckwheat
Oats
Quinoa
Artichokes
Beetroot
Broccoli
Cabbage
Cauliflower
Bell peppers
Kale
Mushrooms
Onions
Potatoes
Spinach
Tomatoes
Apples
Bananas
Pears
Almonds
Pumpkin seeds
Let’s not forget that all of the fruits, vegetables and grains listed above also have other benefits such as carbohydrates, essential fatty acids, calcium, vitamins and minerals, so you’re covering all the bases.
Why is it so important? Click here to find out more about your nutrition and why certain foods are so important.
