A Information from Precision Vitamin

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A bar graph shows that plant eaters typically eat fewer protein meals a day than non-vegetable eaters.

"But how do you get enough protein ?!"

If you're a vegetarian, vegan, or even a fan of meatless montages, you've probably been asked this question.

Vegetable protein is a hot topic for plant eaters or anyone whose dietary habits highlight plant foods as important ingredients.

Much of the controversy and confusion revolves around getting "enough" protein and choosing the "best" sources.

However, there is no one-size-fits-all approach to vegetable protein. That's because:

  • There are many different types of plant eaters: vegans, vegetarians, flexitarians, pescatarians, people who are plant-interested or plant-friendly … the list goes on.
  • Getting "enough" protein is relative. A person's ideal protein intake depends on their individual body, goals and preferences.
  • The "best" sources of vegetable protein can vary from person to person. Some sources may be of higher quality than others, but intolerances and allergies need to be considered, as well as the question of what a person can eat on a consistent basis.

In this article, we cover everything you need to know about protein for plant eaters, including answering the following questions for yourself (or your customer):

  • Why is protein so important and how much do you need?
  • What are the best sources of vegetable protein?
  • What should you do if you're struggling to meet the protein needs of a plant-based diet?

Let's begin.

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Many believe that vegetable eaters are struggling with protein.

To a certain extent, that's true.

Here at Precision Nutrition we have trained over 100,000 people in their eating habits. And every year we question thousands of new customers about their biggest nutritional problems using a questionnaire.

Then our data assistants analyze the answers to understand the most common nutritional problems.

According to our latest intake data, vegetable eaters had a much higher protein intake than non-vegetable eaters.

According to our intake data, plant eaters were less likely to have a portion of protein with most meals.

Of course, protein is not a problem for all plant-based eaters.

But protein deserves special attention regardless of your diet.

Why is protein so important?

We consistently need protein from our diet to grow, maintain and repair our tissues, hormones and immune system.

Some people want to eat more or less protein depending on their preferences and goals, but we all need a minimum of protein to address problems such as:

  • Lose muscle mass (which can decrease your metabolism)
  • with skin, hair and nail problems
  • Healing slower when you get cuts or bruises
  • Experience mood swings
  • more likely to break bones

And if you have no specific medical reason to keep your protein intake low, Most people will benefit from eating more protein.

The specific benefits of a high protein diet include:

  • Appetite control: A high protein diet seems to improve satiety.1.2
  • Weight and body composition management: Higher protein intake can help people eat less when trying to lose fat, increase the number of calories burned by digestion (the thermal effects of food), and maintain muscle during fat loss. 3
  • Muscle growth or maintenance: By keeping protein levels high and exercising, you can build and maintain important muscle mass over time, especially as you get older
  • Improved cardiometabolic health: A high protein diet can help lower blood pressure, improve glucose regulation and blood cholesterol, and more. 6
  • Better strength: Higher amounts of protein in combination with exercise can also lead to strength gains. 7
  • Improved immune function: Proteins are the building blocks of antibodies and fulfill various functions in the immune system. People with protein deficiency are more prone to viral and bacterial infections.
  • Faster recovery: Higher protein intakes help repair damaged tissue during exercise after an injury.6

Other people who need more protein than they need are those who:

  • Are pregnant or breastfeeding
  • To grow
  • Do you have a health problem that causes problems with protein absorption
  • Eat a 100 percent plant-based diet. (More on that in a minute.)

The good news?

With a little knowledge and planning, it is not that difficult to achieve your protein goals with a plant-based diet. This applies regardless of whether you only want to achieve the bare minimum or try a protein-rich approach.

How much protein do you need?

Your protein needs depend on a variety of factors, including age, weight, activity level, health status, goals and more.

The easiest way to find out how much protein you need, regardless of your eating style, is to use ours Nutrition calculator. Find out how much protein you need to consume in grams and easily traceable Portions of the hand, along with your ideal intake of fat, carbohydrates and vegetables.

But if you're looking for general guidelines …

  • Seated people should aim for a minimum of 0.8 grams of protein per kilogram of body weight per day (or 0.36 grams per pound).
  • Adults over 65 years should aim for 1.2 to 2.0 grams of protein per kilogram of body weight per day. (Or 0.55 to 0.91 grams per pound of body weight.) New research shows that most older people need more protein than the minimum recommended to slow muscle loss.8,9
  • Athletes and active people should aim for between 1.2 and 2.2 grams of protein per kilogram of body weight per day. (Or 0.55 to 1.0 grams per pound of body weight.) People who are overweight and obese may want to stay at the lower end of this range because protein requirements are not as high in relation to their body weight.
  • Healthy people who want to change their weight or body composition should aim for 1.6 to 3.3 grams per kilogram of body weight. (Or 0.75 to 1.5 grams per pound.) Exceeding the active human threshold (2.2 grams of protein per kilogram) may not be necessary, but it does little evidence that it is harmful. Entertaining fact: Some overfeeding studies have ventured up to 4.4 grams / kilogram (or 2 grams / pound) without negative effects after several months. 10

It may be helpful to adjust protein intake based on goals and current body composition.

If you are unsure whether you are getting enough protein, experimenting with it can be helpful Track your shot with hand portions or macros for a few weeks. Based on what you discover, you can customize it as needed.

Is vegetable protein as good as animal protein?

Some people wonder if people need animal protein to be healthy. And the truth is that vegetable and animal proteins are somewhat different.

All proteins consist of amino acidsthat are like different colored Legos. They can be put together in different ways to serve different purposes in the body.

In total, your body uses 20 different amino acids.

Seven of them are non-essential amino acids. This is because your body can create them yourself.

There are also four requires essential amino acidsthat your body can do, but not always. For example, your body may find it more difficult to get enough of it when you are sick or after a really hard workout.

The other nine amino acids are known as essential amino acids (EAAs). Your body cannot make them, so you need to get them from food.

This is important because EAAs play a key role in building and repairing tissues such as muscles, but also in building hormones, enzymes and neurotransmitters.

Branched chain amino acids (BCAAs), a subcategory of EAAs, are particularly important for their role in muscle protein synthesis.

Muscle protein synthesis is the process by which your body repairs and builds muscle after exercise. While muscle protein synthesis is much more complicated than just an amino acid, leucine plays an essential role in triggering the process, making it probably the best known BCAA.

One thing to keep in mind though: BCAAs are great, but you still need all the EAAs to maximize protein synthesis from your protein source.

A Venn diagram showing the types of amino acids, including essential amino acids, branched chain amino acids, conditionally essential amino acids, and non-essential amino acids.

Amino acids can be divided into three categories: essential amino acids, conditionally essential amino acids and non-essential amino acids.

The reason why all this is relevant: because of how Complete and incomplete Proteins are often the focus of the discussion between plant and animal proteins.

These terms refer to whether a food has enough of all nine EAAs to meet your protein needs if you have only eaten that food.

Imagine that your only source of food is eggs. They ate eggs for breakfast, lunch and dinner. That's it. Nothing else.

Would living with eggs alone provide all the EAAs you need? Yes, they are a complete protein. (Although you would lack other nutrients!)

Now imagine that your only food source is barley (an incomplete protein). They ate barley for breakfast, lunch and dinner. That's it. Nothing else.

Would barley living alone provide all of the EAAs you need? No.

This unrealistic example shows the limited value of classifying foods as "complete" or "incomplete" proteins.

All of this to say, as long as you don't live on just a few foods (for example, you only eat corn and bananas), you probably don't need to use any mental energy to complete or make proteins incomplete.

If you are 100 percent plant-based, we recommend eating at least one cup of cooked legumes such as chickpeas, edamame or tempeh daily. Legumes contain a lot of lysine, an amino acid that is scarce only when eating plants.

Do vegetable eaters need more protein?

Due to the structure of the human digestive system and the different amino acid profiles of plant foods, we may not absorb protein from some plants, as well as animal proteins.

The lower digestibility of protein in plant foods means that if plants are your only source of protein, you will need more protein to get the same benefit and meet your body's needs. (Learn more about it Read this article.)

Standard recommendations for protein intake assume that at least 10 percent of a person's protein comes from animal sources.

So if you eat a 100 percent plant-based diet, you'll have to consume more protein than someone with the same goals and physical properties who eats animal products.

A bar graph shows that people who eat a whole plant diet need more protein than people who eat animal protein.

People who eat 100 percent plant-based foods have a slightly higher protein requirement than people who eat animal protein.

Which plant foods are high in protein?

Below is a full list of vegetable protein foods, as well as some vegetarian and pescatarian options.

But before we get to the list, a brief explanation of how we created it.

Here at Precision Nutrition, We don't label food as "good" or "bad". However, some foods are healthier than others. That's why we're looking at groceries in a range from "eat more" to "eat something" to "eat less".

We worked with our team of nutrition experts to categorize plant foods along a continuum that enables multiple perspectives and debates. We took several factors into account when creating the list below, including:

  • Health and nutritional data for a particular food, including long-term health outcomes for people who have eaten it for a long time (if this information is available).
  • Recommended daily intake of various nutrients and how a particular food helps to meet them.
  • Reward and palatability: how pleasant a meal is and how it tastes.
  • Nutrient density, ie which macronutrients, micronutrients, phytonutrients and zoonutrients a food contains.
  • Degree of processing, since processed foods are often (but not always!) Less health-promoting.

Our intent was not to create a perfect, undeniable list, but rather a practical tool to help plant eaters understand their options and make progress towards achieving health goals.

It is also worth noting that there are exceptions everywhere.

For someone allergic to soy products, tempeh and tofu do not belong to the "eat more" category.

If a plant-based eater particularly appreciates ecological sustainability, resource-intensive foods such as products made from water-hungry nuts and certain types of fish are classified into the categories "eat something" or "eat less".

With that said, let's get to our list of vegetable protein foods.

When you focus on protein-rich foods in the "eat more" and "eat some" categories, you prioritize lean, minimally processed protein sources. (However, this does not mean that you can never have food in the "eat less" category.)

And keep in mind that your personal spectrum may look slightly different than in the following sections.

Protein sources

The following foods can be considered your primary source of protein in a meal. Depending on your approach to plant-based food, you may want to stick to the fully plant-based sources or add vegetarian and pescatarian options.

An infographic with pictures of the best high protein foods for vegans, vegetarians and pescatarians.

These protein-rich foods are minimally processed and nutrient-rich.

Fully vegetable

Soy products: Tofu, Tempeh and Edamame are all high in protein and are found in a variety of dishes in different cultures.

Soy has been the subject of much controversy, but research shows that it is safe overall in reasonable amounts. Research shows that:

  • Soy foods and isoflavone (bioactive compounds contained in soy) have no effect on testosterone in men.
  • Soy does not increase the risk of breast cancer in women.
  • Soy is also unlikely to have any harmful effects on thyroid health, although further research is needed in this area (if you want to learn the full story about soy, here is the information below More info.)

lenses: Lentils are a kind of legume with a rich and nutty taste. The most common strains in North America are brown, green, and red, but there are many others that can be found worldwide. Lentils are very nutritious: they contain plenty of protein, slowly digestible carbohydrates and fiber.

Beans: There are many types of beans to choose from. For example: black, pinto, marine, lupini, cannellini and more. In general, beans are high in fiber and carbohydrates and provide a moderate amount of protein.

Split peas: Those who have digestive problems with beans and legumes may find that peas are less irritating.

black Eyed Peas: These offer a similar nutritional profile to beans and lentils.

vegetarian

Eggs and protein: Chicken eggs are considered one of the most versatile foods in the world and one of the best vegetarian protein sources. A single egg contains around 6.5 grams of protein, as well as minerals like iron and folic acid, and a healthy dose of vitamins A, E, D and B12.

There is some debate about whether egg yolk is healthy or not. They don't increase blood cholesterol or the risk of heart or artery disease – for most people. However, egg yolk should likely be minimized in people with diabetes, heart disease, and / or familial hypercholesterolemia.

Simple Greek yogurt: Bacterial milk products – or those made by fermentation – seem to be the healthiest options. Most types of yogurt fall into this category, but Greek yogurt is particularly high in protein. (And if you're wondering, flavored Greek yogurt and other types of yogurt are considered sources of fats and / or carbohydrates.)

Cultivated cottage cheese: Similar to Greek yogurt, cottage cheese is a protein-rich milk option that can be particularly beneficial when made with live cultures. (The product label indicates whether it was made with living and active cultures.)

Pescatarian

fish: There are many options within this category. Examples: cod, salmon, tilapia, herring, bass, snapper and more. Fish is an ideal source of lean protein and is often rich in other nutrients such as vitamin B12 and omega-3 fatty acids.

Shellfish: Scallops, shrimp, mussels, oysters and mussels are rich in protein and other nutrients such as omega-3 fatty acids, vitamin B12 and zinc. Some are rich in iodine, which is key Thyroid health.

An infographic with pictures of protein-rich foods for vegans, vegetarians and pescatarians.

Take them occasionally, but not always, with meals.

Fully vegetable

Vegetable protein powder: There are many types of vegetable protein powder on the market, including soy, peas, rice, hemp, and other vegan blends. Each type has advantages and disadvantages. It is therefore best to choose it according to your individual preferences and needs.

A diagram comparing different vegetable protein sources in protein powder.

Weighing the pros and cons of various vegetable protein sources can help you choose the protein powder that is best for you.

If you use protein powder, 20-40 grams of protein per day (usually 1-2 scoops) of protein powder is a reasonable amount. For most, 80 grams per day (about 3-4 scoops) is a good upper limit for the additional protein intake.

This is not a fixed rule, just a general guideline.

The main reason: eating more than 80 grams of protein is excessive for most people, as it displaces whole food sources that provide vitamins, minerals and other nutrients. That is why it is in the "eat something" section.

Structured vegetable protein: Also known at TVP, this is a soy product made from soy protein isolate, a processed version of the protein found in soybeans. It has a texture similar to minced meat that makes it easy to add sauces, soups, stews, curries, and more. It is a dense source of high quality protein, a kind of "food-like" equivalent of protein powder.

Tempeh bacon: Tempeh bacon is usually made from a combination of tempeh, soy sauce or tamari and maple syrup or other sweeteners and can be made at home or bought pre-made. Although it has many of the same benefits as regular tempeh, it falls into the “eat something” category because it contains added sugar and other ingredients.

Soy yogurt, unsweetened: There are many types of plant-based yogurt, but the only one that contains a significant amount of protein is soy yogurt. If it is not flavored, it can serve as a source of protein because it has a higher protein content than carbohydrates and fat. Flavored soy yogurts and other vegetable yogurts can primarily be considered sources of fat and / or carbohydrates, as they are usually higher than protein in these two macronutrients.

Seitan: This meat substitute is made from gluten, the protein found in wheat. This means that it is not suitable for people who are gluten free. Since seitan is processed a lot and doesn't offer much except protein in terms of nutrition, it's not as good an option as tofu and tempeh. Seitan has a relatively meat-like texture, which makes it a popular meat substitute in restaurant dishes.

Burgers with black beans and traditional burgers with vegetables: These can be a source of protein, but are often more diluted in their protein content. The ingredients for vegetarian burgers vary widely between manufacturers. As with all other foods in this continuum, their position is not set in stone. Some contain lots of vegetables and high quality sources of protein, while others contain lots of additives and few other nutrients.

vegetarian

Animal-based protein powder: Similar to vegetable protein powders, there are many types of animal protein powders. The highest quality protein powders in this category are based on dairy products and eggs. Similar to vegetable protein powders, limiting the protein of animal protein powders to 20 to 40 grams per day (with an upper limit of 80 grams per day) is a good guide.

A table that compares some of the animal protein sources found in protein powder.

Vegetarian protein powders can also be a great option for some vegetable eaters.

(Learn more about it All types of protein powders, read this article.)

An infographic with images of low protein foods with lower nutrition for vegans, vegetarians and pescatarians.

These foods are high in protein, but should be eaten in moderation.

Fully vegetable

Herbal protein bars: By now, you can probably guess why vegetable protein bars fall under "eat less". Even if a protein bar is a good source of protein, it is likely to contain a variety of other ingredients that have little to offer nutritionally. Protein bars may come in handy on the go, but there are many others consider portable snack options (including homemade protein barsthat can be made with any kind of protein powder).

Plant-based meat: This category includes branded products and burgers such as Impossible, Beyond, Gardein, Boca and Tofurkey. People are often curious as to why these products, especially some newer, more innovative ones, fall into the “eat less” category.

One reason: Most plant-based meats are made from a highly processed vegetable protein together with added oils, salts, sugars, flavors and colors. The more meat-like burger products are usually comparable to an 80 percent lean beef burger. This type of meat also falls into the “eat less” category – something you could eat occasionally, but not every day if your goal is better health.

Some of the newer, more advanced products in this category use ingredients that are brand new to the human food system to achieve a more meat-like result. We just don't know how these ingredients affect long-term health. Of course, at some point we may find that they are not harmful at all. But we could also look back in 50 years and say: "Wow, highly processed meat based on plants was not such a good idea!"

On a positive note, these products help to normalize plant-based food. They are increasingly available in restaurants and can be an appealing alternative to less tasty vegetable options, especially in restaurants that don't specialize in this type of cuisine.

Plant-based meat can also be helpful if the plant-based eater otherwise feels like an outsider.

vegetarian

Animal-based protein bars: Similar to vegetable protein bars, these usually contain many additional ingredients that offer little or no additional health benefits.

Pescatarian

Fish rich in mercury: Fish consumption is the main source of human mercury pollution. When mercury reaches a certain level in your body, it can cause serious health problems. Predatory fish such as shark, tuna, king mackerel, tilefish, swordfish and orange roughy have the highest mercury content.

Fish / seafood that is not predatory – including sardines, salmon, clams, and shrimp – has lower values. In addition, farmed fish generally have the lowest mercury levels (although this may be the case) others in terms of results with intensive fish farms).

Vegetable carbohydrates and fats that are high in protein

These foods can help increase your protein intake, but are mostly carbohydrates or fats. They are especially helpful for 100 percent plant-based eaters to increase protein intake.

An infographic with pictures of carbohydrate foods that also contain protein.

Add one of these foods to meals to increase protein levels.

High protein carbohydrates include foods like beans, lentils, and grains.

(As mentioned above, beans and lentils can be considered a source of protein if you don't have another source of protein in your meal, but they contain more carbohydrates than protein.)

Grains such as buckwheat, farro, amaranth, quinoa, oats and wild rice also fall into this category.

An infographic with pictures of fats that also contain protein.

These sources of fat can help increase protein intake.

These sources of fat increase protein intake and often add delicious flavor and other healthy nutrients like omega-3 fatty acids while they're there.

Various nuts and seeds, peanuts and peanut butter, and some plant milk fall into this category.

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3 common vegetable protein problems solved.

Problem # 1: I should eat all of these beans and legumes, but my stomach is messed up.

If you want to eat more plants, going overboard with beans and legumes can be easy. Burrito with black beans for breakfast! Yellow Dal for lunch! Chickpea stew for dinner! Yum!

However, some people may experience indigestion if they eat too many beans and legumes too quickly.

How to fix it:

Eat slowly. We talk a lot about it at Precision Nutrition for a reason. Our digestion can be significantly affected by the pace of incoming food, how well we chew it, and the condition of our nervous system. When we rush to a meal, we can activate our sympathetic nervous system, which triggers the "fight or flight" response and can affect digestion. If we stay calm and eat slowly, we tend to remain in the parasympathetic state of "rest and digestion". (Continue reading: Your complete guide to slow eating.)

Gradually add beans and legumes and try a variety. Beans and legumes are good for you – there's no doubt about that. However, in some people, they can cause gastrointestinal problems because they contain fermentable fiber. Fermentable fiber is great for the gut and microbiome, but causes gas and other digestive problems in some people, especially people who are not used to eating a lot of fiber.

It can be helpful to include them slowly in your diet. Try a spoon or two of cooked beans or legumes a day and see how well your GI tract can handle them. Give your body time to adjust. Wenn alles in Ordnung zu sein scheint, fügen Sie im Laufe der Zeit eine Menge hinzu.

Experimentieren Sie auch mit verschiedenen Arten von Bohnen und Hülsenfrüchten. Sie können zum Beispiel feststellen, dass Kichererbsen in Ordnung sind, schwarze Bohnen jedoch nicht.

Betrachten Sie die Vorbereitung. Auf bestimmte Weise zubereitete Bohnen und Hülsenfrüchte können besser vertragen werden. Zum Beispiel könnten Bohnen- und Hülsenfruchtkonserven Ihren Magen leichter belasten als solche, die aus trockenem zubereitet werden. (Spülen Sie sie einfach vor dem Essen aus!)

Wenn Sie sie zu Hause trocken zubereiten, sollten Sie sie gut ausspülen, einweichen und gut kochen. Ungekochte Bohnen und Hülsenfrüchte sind nicht nur schwer zu essen und zu verdauen, einige Arten von rohen, trockenen Bohnen können auch aktiv giftig sein. Zum Beispiel enthalten trockene rote Kidneybohnen ein Lektin (eine Art Protein) namens Phytohämagglutinin, das uns mit nur vier oder fünf Bohnen vergiften kann.

Versuchen Sie Verdauungsenzyme. Alpha-Galactosidase ist ein Enzym, das hilft, die aufblähende Stärke in Bohnen abzubauen. Dies ist kein Allheilmittel, aber die Einnahme dieses Verdauungsenzyms als Ergänzung hilft einigen Menschen, Erleichterung zu finden.

Problem Nr. 2: Ich habe Probleme, meine Proteinziele zu erreichen.

Insbesondere wenn Sie neu in der pflanzlichen Ernährung sind, kann es schwierig sein, die Proteinziele zu erreichen. Dies kann besonders schwierig sein, wenn Sie aufgrund von Allergien, Unverträglichkeiten, Nahrungsmittelunverträglichkeiten, Budgetbeschränkungen oder Magen-Darm-Problemen wie IBS und IBD nur begrenzte Lebensmitteloptionen haben.

Wie man es repariert:

Essen Sie eine Vielzahl von Lebensmitteln. Durch die Erweiterung Ihrer Proteinoptionen können Sie Ihre Proteinziele viel einfacher erreichen. Überprüfen Sie die Liste pflanzlicher Proteinquellen und notiere ein paar neue, um es zu versuchen. Das Essen einer Vielzahl von Proteinquellen bedeutet auch, dass Sie eine Reihe von Aminosäuren erhalten, was, wie bereits erwähnt, der Schlüssel ist.

Probieren Sie ein Proteinpulver. Einige Leute finden die Bequemlichkeit und Portabilität von Proteinpulvern wirklich hilfreich, um ihre Proteinziele zu erreichen. Proteinpulver sollte nicht Ihre einzige Proteinquelle sein, kann aber einen Schub geben. (Lerne mehr über Wie Sie Proteinpulver in Ihre Ernährung einbauen können.)

Erwägen Sie, tierisches Protein strategisch einzubeziehen. Wenn Sie dafür offen sind, kann das Hinzufügen von tierischem Protein – ob aus Milchprodukten, Fisch oder Fleisch – hilfreich sein, wenn Sie es nicht essen, wenn Sie nur pflanzliches Protein essen.

Rauszoomen. Es ist in Ordnung, Tage damit zu verbringen, weniger Protein zu essen. Der menschliche Körper lässt etwas Spielraum. Mit anderen Worten, wir können wahrscheinlich unseren Grundproteinbedarf über mehrere Tage decken.

Denken Sie darüber nach: Sie leiden nicht an Proteinmangelernährung, wenn Sie Pommes zum Abendessen essen, ins Bett gehen und bis zum nächsten Tag kein Protein mehr essen. Wenn Sie also an manchen Tagen wenig Protein und an anderen Tagen viel Protein haben, schwitzen Sie nicht.

Problem Nr. 3: Ich habe eine Liste pflanzlicher Proteinquellen, weiß aber nicht, wie ich sie essen / kochen soll.

Wenn Sie nicht an eine pflanzliche Ernährung gewöhnt sind, kann es entmutigend sein, herauszufinden, wie Sie eine Mahlzeit aus pflanzlichen Proteinen zubereiten können. Schließlich kann eine Liste von Proteinquellen Sie nur so weit bringen, wenn sie sich völlig unbekannt fühlen.

Für einige ist es ein Hindernis, überhaupt nicht zu wissen, wie man pflanzliche Proteine ​​einbaut, um eine pflanzliche Ernährung zu versuchen.

Wie man es repariert:

Denken Sie daran, dass pflanzliches Essen in einem Spektrum existiert. Sie müssen nicht nur pflanzliches Protein essen, um die Vorteile einer pflanzlichen Ernährung zu nutzen (es sei denn, Sie möchten). Viele pflanzliche Esser nehmen regelmäßig oder gelegentlich Milchprodukte, Fisch und sogar Fleisch in ihre Ernährung auf. Erinnern Sie sich also daran, dass es je nach Ihren Gründen viele Möglichkeiten gibt, ein Esser auf pflanzlicher Basis zu sein.

Sich auf das zu konzentrieren, was Sie zu Ihrer Ernährung hinzufügen können, anstatt auf das, was Sie „wegnehmen“ müssen, kann eine hilfreiche Änderung der Denkweise sein. Wenn Sie nicht bereit sind, tierische Produkte vollständig aus Ihrer Ernährung zu entfernen, können Sie Ihr Lieblings-Hühnchen-Nudelgericht zubereiten und einige Kichererbsen hinzufügen.

"Plantifizieren" Sie Ihre Mahlzeiten. Eine Möglichkeit, Inspiration zu finden, besteht darin, einige Ihrer Lieblingsgerichte zu nehmen und einige tierische Zutaten gegen pflanzliche auszutauschen. Wenn Sie beispielsweise Rindfleisch-Burritos lieben, können Sie stattdessen versuchen, Tempeh-Burritos zuzubereiten. Oder tauschen Sie den Käse einfach gegen Avocado. Wenn Sie immer Pad Thai mit Hühnchen bestellen, probieren Sie es mit Tofu.

Führen Sie beim Experimentieren mit verschiedenen Kombinationen eine Liste mit pflanzlichen Proteinrezepten, die Ihnen gefallen haben. Kategorisieren Sie Ihre Liste nach Frühstück, Mittag- und Abendessen, damit Sie bei der Suche nach Ideen für Mahlzeiten darauf zurückgreifen können.

Planen Sie die Mahlzeiten im Voraus. Nicht jeder liebt die Zubereitung von Mahlzeiten. Das ist okay. Aber wenn Sie dafür offen sind, Planen und Kochen Ihrer Mahlzeiten in Chargen ist eine großartige Möglichkeit, um sicherzustellen, dass Sie pflanzliches Protein in jede Mahlzeit aufnehmen.

Plus, having meals ready ahead of time helps banish decision fatigue about food. Since we make so many decisions on a day-to-day basis, it’s nice to not have to worry in the moment whether or not your meals have enough protein.

There are lots of ways to win the plant-based protein game.

Just like there’s no single best diet for everyone, there’s no best way to be a plant-based eater.

Including more plant foods in our diets can offer benefits that extend from personal (reducing the risk of chronic disease) to planetary (creating less of an ecological burden).

Still, many of us face a daily nutritional contradiction. On the one hand, we have protein in our nutritional bullseye. And on the other, we aren’t quite sure how—or if—plant foods can contribute to our daily protein requirements.

But whether you’re avoiding animal products completely, or just want to get some more plant goodness into your diet, plant-based protein will play an important role in your diet.

At first, it may feel daunting to figure out how much protein you need and how to get enough of it. But like anything else, with the right tools, a little bit of practice, and openness to experimentation, you’ll be a plant-based protein pro in no time.

If you’re a coach, or you want to be…

Learning how to coach clients, patients, friends, or family members through healthy eating and lifestyle changes—in a way that helps them optimize their nutrition no matter their dietary preferences—is both an art and a science.

If you’d like to learn more about both, consider the Precision Nutrition Level 1 Certification. The next group kicks off shortly.

What’s it all about?

The Precision Nutrition Level 1 Certification is the world’s most respected nutrition education program. It gives you the knowledge, systems, and tools you need to really understand how food influences a person’s health and fitness. Plus the ability to turn that knowledge into a thriving coaching practice.

Developed over 15 years, and proven with over 100,000 clients and patients, the Level 1 curriculum stands alone as the authority on the science of nutrition and the art of coaching.

Whether you’re already mid-career, or just starting out, the Level 1 Certification is your springboard to a deeper understanding of nutrition, das authority to coach it, und der ability to turn what you know into results.

(Of course, if you’re already a student or graduate of the Level 1 Certification, check out our Level 2 Certification Master Class. It’s an exclusive, year-long mentorship designed for elite professionals looking to master the art of coaching and be part of the top 1% of health and fitness coaches in the world.)

Interested? Add your name to the presale list. You’ll save up to 30% and secure your spot 24 hours before everyone else.

We’ll be opening up spots in our next Precision Nutrition Level 1 Certification on Wednesday, October 7th, 2020.

If you want to find out more, we’ve set up the following presale list, which gives you two advantages.

  • Pay less than everyone else. We like to reward people who are eager to boost their credentials and are ready to commit to getting the education they need. So we’re offering a discount of up to 30% off the general price when you sign up for the presale list.
  • Sign up 24 hours before the general public and increase your chances of getting a spot. We only open the certification program twice per year. Due to high demand, spots in the program are limited and have historically sold out in a matter of hours. But when you sign up for the presale list, we’ll give you the opportunity to register a full 24 hours before anyone else.

If you’re ready for a deeper understanding of nutrition, das authority to coach it, und der ability to turn what you know into results… this is your chance to see what the world’s top professional nutrition coaching system can do for you.

References

Click here to view the information sources referenced in this article.

1. Aragon AA, Schoenfeld BJ, Wildman R, Kleiner S, VanDusseldorp T, Taylor L, et al. International society of sports nutrition position stand: diets and body composition. J Int Soc Sports Nutr. 2017 Jun 14;14:16.

2. Weigle DS, Breen PA, Matthys CC, Callahan HS, Meeuws KE, Burden VR, et al. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. At J Clin Nutr. 2005 Jul;82(1):41–8.

3. Halton TL, Hu FB. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. J Am Coll Nutr. 2004 Oct;23(5):373–85.

4. Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376–84.

5. Baum JI, Kim I-Y, Wolfe RR. Protein Consumption and the Elderly: What Is the Optimal Level of Intake? Nutrients (Internet). 2016 Jun 8;8(6). Available from: http://dx.doi.org/10.3390/nu8060359

6. Jakše B, Jakše B, Pinter S, Jug B, Godnov U, Pajek J, et al. Dietary Intakes and Cardiovascular Health of Healthy Adults in Short-, Medium-, and Long-Term Whole-Food Plant-Based Lifestyle Program. Nutrients (Internet). 2019 Dec 24;12(1). Available from: http://dx.doi.org/10.3390/nu12010055

7. Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Med Sci Sports Exerc. 2016 Mar;48(3):543–68.

8. Gorissen SHM, Witard OC. Characterising the muscle anabolic potential of dairy, meat and plant-based protein sources in older adults. Proc Nutr Soc. 2018 Feb;77(1):20–31.

9. Phillips SM, Chevalier S, Leidy HJ. Protein “requirements” beyond the RDA: implications for optimizing health. Appl Physiol Nutr Metab. 2016 May;41(5):565–72.

10. Antonio J, Peacock CA, Ellerbroek A, Fromhoff B, Silver T. The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals. J Int Soc Sports Nutr. 2014 May 12;11:19.

11. Hamilton-Reeves JM, Vazquez G, Duval SJ, Phipps WR, Kurzer MS, Messina MJ. Clinical studies show no effects of soy protein or isoflavones on reproductive hormones in men: results of a meta-analysis. Fertil Steril. 2010 Aug;94(3):997–1007.

12. Chen M, Rao Y, Zheng Y, Wei S, Li Y, Guo T, et al. Association between soy isoflavone intake and breast cancer risk for pre- and post-menopausal women: a meta-analysis of epidemiological studies. PLoS One. 2014 Feb 20;9(2):e89288.

13. Bitto A, Polito F, Atteritano M, Altavilla D, Mazzaferro S, Marini H, et al. Genistein aglycone does not affect thyroid function: results from a three-year, randomized, double-blind, placebo-controlled trial. J Clin Endocrinol Metab. 2010 Jun;95(6):3067–72.

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