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 than 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 woman weighing 60kg, exercising regularly, could consume up to 90g protein a day. If you prefer yoga to boot camp 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 hemp seeds provide 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 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 the 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 – containing 2 tablespoons of cashew butter – and the
Raw chia and hemp bar from Cleanse (pg 228).
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