Is Plant Based Protein Better? How Much Protein Do I Need On A Plant Based Diet?
In this article you will find everything about plant based proteins, starting from the powder intake up to shakes, recipes, plus other raw vegan food sources of protein. Not sure which powder works best for you? See plant protein vs animal protein comparisons for more insight. In the meantime, here’s to your good health, peace and understanding.
How Much Plant Based Protein Should I Get?
For starters, you should consider these factors:
1. Are you a sedentary male or female?
2. Are you a (male or female) elite endurance athlete?
3. Are you a moderate-intensity endurance athlete?
4. Do you play any power sports? (i.e. a. football. b. wrestling. c. track and field. d. basketball. e. soccer. f.
5. Are you a bodybuilder or weightlifter?
6. How often do you train or workout in a given week?
If you base it on lean body mass, then it will be slightly less than your total body weight. For example, I weigh 80 kilograms at 8% body fat, so my lean body mass is about 73.6 kilograms. Based on my activity level (according to USDA Guidelines
), I should be consuming between 1.2 and 1.4 grams of lean mass and 96 to 112 grams of protein per day. As a semi-plant based endurance athlete, I experimented with a variety of high protein plant foods from legumes to leafy green veggies
, to nuts, to beans, and so much more. I say semi-plant based because I still like my wild Alaskan salmon, grouper and caged free eggs.
WHAT HAPPENS IF I DON’T GET ENOUGH PROTEIN? DO I NEED ANIMAL PRODUCTS TO GET IT?
Signs you could be protein deficient. Your muscles get smaller, your body gets weak, your sex drive diminishes, your fatigue becomes problematic,… leaving you more susceptible to colds, flu and other bugs. Talk about a weak immune system… An over-consumption of protein (when done long-term) can be harmful to your liver, brain and nervous system. Not to mention, your chances of gaining excess weight increases because most calories would convert to sugar, and eventually stored fat. The Vegan Shakeology Meal Shake
gives you just the right amount of protein (never too much and never too little). More importantly, it’s great for anyone and any lifestyle. Read all the supplement facts and nutritional information.
You do not need animal products to get the protein you require. If you eat enough earthy plant foods
, you can easily meet your necessary requirements.
Plant Protein vs Whey Protein Facts
Whey protein is a byproduct of cheese manufacturing. It’s got a great amino acid profile (at least 25% of it’s branched chain amino acids). There are three types of whey protein: whey protein concentrate (less than 90% protein), whey protein isolates (at least 90% protein) and hydrolyzed whey. Whey protein concentrate is more about the fat, cholesterol and lactose. The sugar (lactose) found in milk makes whey indigestible for many (including myself). Some common side effects include: bloating and flatulence, which may lead to stomach cramps or diarrhea. Cost-wise, whey protein concentrate is the least expensive. If you’re not concerned about the calories and you’re not lactose intolerant, then go for it. The whey protein isolate process is more about filtering out the fat, cholesterol, and lactose. Some side effects include: (a) headache, (b) swelling and (c) loss of appetite. Hydrolyzed whey is more about taking the whey protein isolate and chopping it into smaller pieces. Some whey benefits could get stripped in the process. Aside from that, the ultra-pure high protein content makes it less allergenic. Check the hydrolyzed percentage on labels. Some brands are much bitter than others. If you see a very low percentage, then it might taste bitter. Cost-wise, hydrolyzed whey is the most expensive. Generally speaking, whey protein does promote lean muscle growth and fat loss, but some products may contain growth hormones and antibiotics fed to cows. As you may know, this causes some serious health consequences. Look for an all-natural grass fed whey protein powder
Plant based protein
is a much more easier digestible source of protein without the side effects linked to whey protein. This can be attributed to a sufficient intake of good fats, phytonutrients, antioxidants, fiber, plus the richest source of macronutrients. Typically, plant based protein powders
are GMO free, cholesterol free, dairy free and gluten free! A vegan blended protein (hemp protein, brown rice protein, pea protein, to name a few) provides a rich compliment of branched chain amino acids and is more alkalizing in the body. If your goal is to be healthy, lean and strong then plant-based protein
is the way to go. Look for plant based powders with an abundance of superfood nutrition (a. no pesticides, b. no hormones, c. no preservatives, d. no dyes). People constantly ask me what protein powder I use. Primarily, it’s the Vegan Shakeology powder
which contains superfood ingredients, plus other health benefits mentioned above. You can absolutely use it as a meal replacement or post-workout smoothie. Not only that, this powder mixes really well and contains a low sugar content. I call it my daily dose of dense nutrition. It’s super important for building lean muscle, burning calories and revving your metabolism throughout the day. I also like the True Vitality plant based powder, which contains: a. probiotics, b. prebiotics, c. enzymes, d. greens, and e. omega-3 fatty acids. It’s the perfect protein shake after working up a sweat and a great on-the-go snack when I’m running short on time. My only gripe is the 14 servings per container.
5 High Plant Based Protein Foods You Should Eat.
You’ll see that incorporating many of these plant based protein sources can go along way with your physical activity (ask me how I know).
a. Peanuts, almonds, cashews, walnuts, pecans and pistachios are all rich in proteins, heart-healthy fats,
minerals and vitamin E.
b. Just a handful per day should suffice to keep you fit and healthy (assuming physical activity is an
essential part of your healthy lifestyle).
2. Rolled Oats (Organic).
a. I constantly used rolled oats (i.e. oatmeal, vegan oatmeal cookies, added to smoothies, etc). Breakfast
wise (aside from shakes), I like topping my oatmeal with organic powdered flax seeds, cranberries, raisins, blueberries and sliced apples. The complex carbs in oatmeal is going to propel me through those long workouts.
b. Excellent source of protein, fiber, iron and magnesium
a. I like dry beans such as: Black-Eyed Peas, Black Beans, Garbanzos, Pinto Beans, Great Northern Beans,
Lima Beans, etc.
b. I combine my beans with brown rice for a hearty meal. According to USDA studies, people
who eat beans consume more vitamins and minerals than those who don’t eat beans.
c. Rich in Fiber, protein, vitamins and minerals.
a. Sunflower (great source of Vitamin E), pumpkin (great source of zinc), sesame, and flax are all protein
and mineral rich.
b. I combine sunflower seeds and pumpkin seeds with peanuts for a great trail mix snack.
a. Rich in protein, magnesium, fiber and Vitamin B-6.
The Best Plant Based Protein Powders To Get Ripped.
Brown Rice, Hemp, Chia, Spirulina, and Pea powders can all contribute to a lean and mean physique. Brown Rice protein is rich in (a) protein, (b) phosphorus and (c) Vitamin B12. The Hemp protein is a great source of (a) calcium, (b) protein and (c) iron. The Chia seed is rich in (a) iron, (b) calcium, (c) protein and (d) phosphorus. Spirulina, a dry blue-green algae, is rich in (a) iron, (b) zinc, (c) phosphorus, (d) protein and (e) beta keratin. The Pea protein is derived through a special process via yellow peas (an excellent source of iron and dietary fiber). With all that in mind, you can get all those proprietary blends in the Vegan Shakeology formula. In fact, vegan protein blends could very well be the best option considering all the variety of valuable vitamins, minerals, and nutrients. Having said that, you still need protein from (a) apples, (b) oranges, (c) pears, (d) bananas, (e) peaches, (f) strawberries, (g) collard greens, (h) swiss chard, (i) (j) kale, (k) asparagus, (l) broccoli, (m) zucchini, (n) squash, (o) beans, … to do everything you need. One key aspect to six-pack abs is maintaining a clean ingredient profile (i.e. good fats, whole foods, etc). The other component is physical activity. By combining a good exercise regime
with your plant-based diet
, you have the ability to peel away layers of fat. Are you ready to reveal your six pack abs?
Delightful Chocolate Plant Based Protein Recipes.
Ready to make one of these tasty meal replacement treats? Whether you want to lose weight, feel great or satisfy a sweet tooth, here are two of my favorite Shakeology Vegan Chocolate recipes. Check out Chocolate Banana Nutter, plus the Fruity and Nutty Delight details below. If you are a visual person, then watch video for further instructions. These recipes have over 20 grams of protein, derived from raw whole food nutrition. Bottoms Up!
Chocolate Banana Nutter Delight (see details below).
1. Natural Peanut Butter (up to 1 Tbsp.).
2. 1 banana.
3. 1 cup of water.
4. Add ice if you prefer thick shakes (completely optional).
5. One scoop of Chocolate Vegan Shakeology Powder.
6. Place all ingredients into blender and process until completely smooth.
Fruity and Nutty Delight (see details below).
1. Natural Peanut Butter (up to 1 Tbsp.).
2. 1/2 cup raspberries.
3. 1/2 cup blackberries.
4. 1 cup almond milk (I like to use water or unsweetened Almond Breeze).
5. Add ice if you prefer thick shakes (completely optional).
6. One scoop of the Vegan Chocolate Powder.
7. Place all ingredients into blender and process until completely smooth.
When you buy Vegan Chocolate
, you get a calendar which includes a Chocolate Delight for every day of the month. And if you prefer Tropical Vegan Strawberry
, you get a 30-day calendar for the Tropical Strawberry Delight. Click Below To Get Yours Now!
Plant Based Protein Powder GNC or Not.
A few years back, I started using whey protein powder sold in GNC stores. Now that I’m a little older and more lactose intolerant, I turned to plant protein powder. Initially, I had my doubts but then I realized I could make the same strength gains and not miss a beat. With this in mind, I can honestly say, “This stuff really works!” As a matter of fact, I drink this amazing Vegan Meal Shake
after my morning workout each day (no gas and no stomach inflammation). If you experience whey protein allergies or want a healthy alternative, then try Vegan Shakeology
– THE HEALTHIEST MEAL OF THE DAY! You will not find it at GNC stores or any Super Market. If vegan is not your thing, then try our whey based powder formula
. Choose from 4 delicious flavors: regular chocolate
(available in combo packs or a 30-day supply bag).
Thanks for visiting our website. Hopefully, you found this Plant Based Protein article helpful.