Plant Based Protein for Exercise
Chicken salads and whey protein shakes have gained a reputation as the go-to foods to maintain muscle mass. However, eating too many of these acid-forming foods might leave you feeling sluggish and irritable. So what are the best forms of alkaline protein? And how much do you need?
‘For anyone leading an active lifestyle, then their requirements for all nutrients should be increased,’ says holistic personal trainer Adam Stansbury . ‘For a woman eating a plant based diet, and exercising three times a week, I would recommend anywhere between 1-1.5g of protein per kg of bodyweight.’ This means that a women weighing 60kg, and exercising regularly, could consume up to 90g of protein a day.
If you are prefer yoga to bootcamp style classes, your prescription will be lower, ‘In that scenario, I would say allow 0.8g of protein per kg of body weight; so a 60kg woman needs 48g,’ says Stansbury.
Here are some of our favourite plant based proteins:
Two tablespoons of hemps seeds provides 5g of protein, plus 2g of
fibre. These tasty little seeds are also rich in magnesium to help relax stiff muscles.
Loaded with high quality protein, plus anti-inflammatory omega 3s. These
are great to add to soups, smoothies or snack bars.
Two tablespoons provide the same protein as one large egg (6g).
Spread it on celery for a pre-work out pick-me-up; celery is rich in nitrates which
widen your blood vessels, sending oxygen to your muscles and increasing time to
exhaustion by 17%.
Powerfully alkaline and packs a punch; just 2tsp of this green algae provides 2.7g protein.