8 Sources of Plant-based Protein
Active athletes require a high calorie intake to fuel the intense days on the rock, on the trails and in the field. If you’re looking at staying strong and fit and improving lean muscle mass, here's some insight on how you can do it with plant-based protein options.
We have grown up believing that protein helps muscle definition and calcium will strengthen bones and teeth, but we must remember that the primary reason why we eat food is to nourish our bodies with nutrients and fuel them with energy. We have become so obsessed with the nutrients in food that when we think of nutrition, we immediately associate a food with a vitamin. Eg. Calcium and milk, iron, protein and meat and vitamin A and carrots. What do we think of when plant-based foods come to mind?
Dr. Campbell, pHD says in his book Whole: Rethinking the science of nutrition:
“The foods you consume can heal you faster and more profoundly than the most expensive prescription drugs, and more dramatically than the most extreme surgical interventions, with only positive side effects. [Your] food choices can prevent cancer, heart disease, Type 2 diabetes, stroke, macular degeneration, migranes and arthritis – that’s the short list. A whole-foods, plant-based diet can reverse those conditions.”
What plant-based foods should you eat that contain essential amino acids?
1) Hemp hearts – Hemp is a preferred source of protein over other seeds and nuts due to its perfect balance of Omega 6 and Omega 3 essential fatty acids. High in phytonutrients, hemp boosts immunity. Read more: Health Benefits of Hempseed
Hemp hearts are sweet, creamy, nutty and delicious and go well in smoothies, mixed into cereals or spreads, added to energy bars, breads, crumble topping or other baked goods, sprinkled on salads or can be eaten plain as a snack. Hemp seeds can be ground to make a tasty, nutty butter, or pressed to make delicious, green oil.
2) Pumpkin seeds – An excellent source of iron, protein and trace minerals. nutritiondata.com says that 138 grams of pumpkin seeds contain 34 grams of protein.
3) Spirulina and chlorella - Spirulina is 65% complete protein, making it the world's highest known source. Spirulina is a water-grown, 100% vegetable plankton. Chlorella, a potent source of whole food nutrition, contains over 50% protein. You can find a combination of spirulina and chlorella on the market or spirulina tablets/powder. Paired together, spirulina and chlorella creates a unique synergy and a powerful addition to any diet.
4) Quinoa – A very high source of complete protein, quinoa contains anti-inflammatory fatty acids omega 3s. Bolivian red quinoa is gourmet quality and quick and easy to digest.
Read more: 3 Whole Grains to add to Your Diet
5) Chia seeds - Raw White Chia Seeds are perfect to sprinkle on salads, add to smoothies, or eat as a pudding by adding water.
Here's a delicious salad recipe by Sky Island Organics that you can add chia seeds to: Arugula, Pear, Mulberry and Sprouted Native Pecan Salad.
6) Sprouts (lentils, broccoli, clover, mung beans, alfalfa) - Legumes and seeds add a variety of vitamins and minerals to your meal, in addition to protein. When dried seeds are sprouted they contain more of their nine amino acids than usual. Legumes and seeds can be added to salads, vegetables and a vast array of cooked dishes.
7) Golden Berries – Recognized for their high protein seeds, goldenberries are bursting with phosphorous, bioflavonoids, and are rich in Vitamin A. The Goldenberry is loaded with B vitamins that help in maintaining a healthy metabolism. Delicious right out of the bag, these powerful berries are also great in trail mixes, smoothies, and a wide variety of recipes. The Goldenberry is grown in Brazil and Ecuador and other South American countries.
8) Beans - Beans complement quinoa, salsa and guacamole and almost anything well.
A super plant-based specialty mix such as Hemp and Green cereal by Living Intentions is enhanced with hemp protein, spirulina, chlorella, alfalfa and dandelion greens. Jazz it up with a handful of sweet sultanas, Himalayan raisins, and a nutty crunch of white sesame seeds. A delicious and alkalizing start to your day, this breakfast mix is nut-free, gluten-free, vegan and raw.
Bodybuilder Joshua Knox at TEDxFremont went vegan for one week. One week turned into a 1.5 year lifestyle experiment with bodybuilding and diet.
"I had a major concern that I would waste away, that I would be skinny and sickly. After more than 2 and a half years of not only plant-based but mostly vegetarian - totally a non-issue. I actually found that not only was I able to keep increasing my strength and my performance, but I also saw massive gains in endurance as well."