Where to get it from?
Who knew protein could be hiding in all sorts of unexpected places? Forget the usual suspects like tofu and nuts – oats, peas, and even soy yoghurt are secret protein powerhouses! These sneaky sources can boost your daily protein intake. Adding a protein shake to your daily routine can greatly increase your protein consumption, particularly for active vegans. If you find plain protein shakes unappealing after a while, consider turning them into tasty smoothies to add some extra nutrients. Alternatively, explore recipes like Protein pancakes or Protein balls for a delicious change.
Tofu 8g of protein per 100g
Tempeh 19g per 100g
Meat substitutes (e.g. Meatless farm burger) 16.8g per 100g
Lentils cooked 9g per 100g
Beans (chickpeas cooked) 9g per 100g
Peas 5g per 100g
Sweet potato 1.6g per 100g
Broccoli boiled 2.8g per 100g
Spinach cooked 3g per 100g
Oats 13.5g per 100g
Soy yoghurt (Tesco plant chef) 4.7g per 100g
Nuts (raw almonds 21g per 100g
Protein powder 20-30g per 100g
Seeds (mixed) 29g per 100g
It’s importance & role in exercise
Protein is essential for maintaining a healthy body as it is responsible for numerous vital functions. Apart from aiding in the growth and repair of muscles, protein also plays a significant role in supporting the immune system, producing enzymes and hormones, and transporting nutrients throughout the body. Ensuring an adequate intake of protein through a balanced diet is important for overall health and well-being.
How much to have
Protein requirements differ from person to person based on factors such as age, gender, height, weight, activity level, and type of activity. Falling short of your necessary protein intake can significantly impact your performance, physical outcomes, mood, and long-term well-being.
To calculate your daily protein needs follow this link Protein Calculator
What are complete proteins, and where to get them
For a plant protein to be classified as ‘complete,’ it must contain all nine essential amino acids in relatively equal proportions. Here are the best ways to obtain complete protein in a vegan and gluten-free diet:
Soy (edamame, tofu, tempeh)
Buckwheat
Quinoa
Chia seeds
Beans & rice
Nuts & oats
Peanut butter & toast
Hummus & toast
By pairing legumes with nuts, seeds, or grains, you can create a well-rounded protein-rich dish! Maintaining a varied diet that emphasises whole foods and protein sources will ensure you meet your complete protein requirements. Keep in mind, achieving balance is crucial for protein consumption, so strive for a diverse and nourishing diet to meet your body’s nutritional demands.
Check out these recipes for some inspiration, they are some of my favourite high protein snacks and meals!
Chickpea smash on toast or wholegrain rice crackers
Healthy nutty Soy yoghurt desert
Protein pancakes
Protein powder energy balls
Tofu dippers
Chickpea/bean salad
Homemade hummus on toast
Noodle stir fry
Soaked oats with peanut butter or nuts
