Exercising on a Plant-Based Diet

Plant Based Protein For Exercising 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...

Plant Based Protein For Exercising
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
1
. ‘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, exercising regularly, could consume up to
90g 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:
Hemp seeds:
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.
Chia Seeds:
Loaded with high quality protein plus anti-inflammatory omega 3s these
are great to add to soups, smoothies or snack bars.
Cashew Butter:
Two tablespoons provides 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%.
Spirulina:
Powerfully alkaline and packs a punch; just 2tsp of this green algae
provides 2.7g protein.
Try Natasha’s
Strawberry vegan milkshake
2
– containing 2 tablespoons of cashew
butter – and the
Raw chia and hemp bar
from
Cleanse
(pg 228)
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