Protein is one of the most important elements for a healthy and balanced diet. Because the most well-known source of protein comes from meat, many people believe that it is impossible to get enough protein from a plant-based diet. However, there are wide varieties of plant foods that contain high levels of protein that can help you strengthen your muscles whilst losing weight. You can also add a protein supplement into your daily routine to ensure that your body gets all the protein it needs. You can visit CustomerReview.org for more information regarding supplements and the latest health news.
Why Do You Need Protein?
Protein is incredibly important for the human body because it helps the body perform at its peak level. Symptoms of protein deficiency include:
- Loss of muscle tone
- Unexplained fatigue
- Increased anxiety
- Low sex drive
Although it is important to be getting enough protein on a daily basis, you should also be careful not to consume too much of it. When your diet is high in protein, your body will use amino acids as fuel instead of using them to build new muscle. As a result, your body will begin to excrete more ammonia, which can put unnecessary strain on your kidneys.
How Much Protein Do You Need?
According to significant research, the recommended protein requirements are as follows:
- Adults need 0.36 grams of protein per pound of body weight.
- Endurance athletes need 0.54 to 0.63 grams per pound of body weight.
- Strength athletes need 0.63 to 0.81 grams of protein per pound of body weight.
Plant-Based Sources Of Protein
- Lentils – these legumes contain 18 grams of protein per cup. They are slow to digest so will keep you feeling fuller for longer. Additionally, lentils are incredibly high in fiber so they will also help you lose more weight.
- Chickpeas – contain approximately 15 grams of protein per cup. They are also a source of complex carbohydrates and contain a large variety of vitamins and minerals that help regulate cholesterol, blood sugar levels, and blood pressure. These vitamins and minerals include iron, folate, phosphorus, potassium, and manganese.
- Seitan – this is a kind of mock meat made from the gluten in wheat. It comes in at a whopping 50 grams of protein per cooked cup. Additionally, seitan is high in selenium, iron, calcium, and phosphorus.
- Soybeans – most experts agree that soybeans are a complete protein that provides the body with all the nutrients it needs. Soybeans are processed in a variety of ways to make them a tasty addition to any meal. Tofu, tempeh, and edamame are all excellent soybean products that will help you get the required amount of protein into your diet.
- Chia seeds – in recent years chia seeds have been getting a lot of publicity for its amazing properties. When these little seeds are exposed to water, they absorb water and form a gel-like coating around the husk. The amazing part is that one tablespoon of chia seeds is equal to four grams of protein. However, due to their exceptionally high fiber content, you should not consume too much in a day.
- Bulgur wheat – this staple in Middle Eastern dishes is made from the parboiled hulled kernels of several different wheat species, most often from durum wheat. It has a similar texture to couscous and can be used interchangeably with rice. As well as being high in fiber, this grain contains 12g of protein per 100 grams.
- Nuts – one of the most readily available sources of protein for people who eat a vegan or vegetarian diet. On average 100 grams of nuts provides you with 20 grams of protein.
- Spirulina – this alga contains 8 grams of complete protein, as well as 22% of your daily requirements of iron and thiamin and 42% of your copper requirements. Additionally, it contains magnesium, riboflavin, manganese, potassium and a variety of essential fatty acids.
- Quinoa – this is another popular super-food. Quinoa is a grain that has been eaten since ancient times. One cup of cooked quinoa will provide you with eight to nine grams of protein. Additionally, it is a complex carbohydrate that is high in fiber, iron, manganese, phosphorus, and magnesium.