Plant-Powered
PROTEIN, PROTEIN, PROTEIN!
Protein is in virtually everything we eat, from all varieties of plant foods at the farmer’s market to the wide range of animal products available at every grocery store. Protein is utilized by the body to build and restore tissues such as bones, muscles, cartilage, skin, and blood. There is no doubt that adequate protein intake is an essential part of a healthy lifestyle. But… how much of it do you really need?
The truth is, every body type has unique needs. When it comes to protein, more is not necessarily better. An ideal protein intake can be calculated based on your body weight (kg) and specific fitness goals. Here is a simple formula you can use to get an estimate of how much protein is beneficial for your lifestyle:
0.8g of protein per 1kg of body weight- daily recommended intake
1g of protein per 1kg of body weight- for maintaining muscle mass
1.3g of protein per 1kg of body weight- for putting on muscle mass
Protein is found abundantly in nature. Contrary to popular belief, it is possible to consume a proper amount of protein based solely on plant derived sources. A notable benefit of plant protein is that it contains a high fibre content which supports your digestive tract in eliminating toxins through daily bowel movements. So why not consider a meat-less Monday or a tofu Thursday? With so many options to choose from, nature does not disappoint when it comes to providing protein for our bodies! Check out some of the top sources of plant-based protein in the list below:
Cooked Legumes (1 cup)
Soy beans 29g
Lupin beans 25g
Lentils 18g
White beans 17g
Kidney beans 15g
Black beans 15g
Navy beans 15g
Chickpeas 14.5g
Black-Eyed peas 14g
Fruits High in Protein
Avocado 5g
Passion fruit (1 cup) 5g
Pomegranate 4.7g
dried apricots (1/2 cup) 3g
Blackberries (1 cup) 2g
Nectarine 1.5g
Banana 1g
Nuts/Seeds (1/4 cup)
Chia seeds 12g
Hemp seeds 11g
Sunflower seeds 8g
Almonds 7g
Flaxseeds 6g
Pistachio 6g
Walnut 5g
Cashew 4g