There are a number of factors to take into consideration when you begin to eat, or are already eating a plant based diet; the most important being that you have to ensure you’re getting all of the right nutrients you need for your body to function optimally.
Many vegetarians and vegans don’t know how to modify their diet to include sufficient amounts of protein, however with a little tweaking, it’s quite easy to ensure you’re getting the best of both Worlds.
Everyone needs protein to create enzymes, build lean muscle, maintain a healthy weight and to manage cravings.. Exactly how much you need changes with age:
- Babies need about 10g a day.
- Teenage boys need up to 52g s a day.
- Teenage girls need 46 g a day.
- Adult men need about 56g a day.
- Adult women need about 46g a day (71 grams if pregnant or breastfeeding)
As we engage in exercise- cardio and weights- our bodies require protein to help with muscle repair and regeneration.
And while traditional diets are not something that agrees with me, there’s certainly an element of needing to ensure you’re eating larger amounts of protein, and reducing sugars and processed foods to maintain a healthy weight (whatever that may be for your age/height) and to feel GOOD (which is more important to me than a number on a scale).
Signs of a Protein Deficiency
Probably the first sign of protein deficiency is fatigue. Being tired in the middle of the day, trouble concentrating on certain things, and feeling ‘foggy’ could mean that a lack of complete proteins could be the culprit. Feeling weak during strenuous activities such as weight bearing exercise, a lack of muscle repair, growth and a long recovery time can also be signs.
For me, years ago, it was the loss of a lot of hair (coupled with stress), being super sore after any exercise, and constant fatigue.
Combining plant sources of protein to get the essential nine amino acids is easy, and will help you avoid a deficiency.
Almost every food contains protein, so it’s simple to get enough if you’re consuming an adequate amount of calories from the correct sources.
Top Plant Based Protein filled sources:
Fill up on foods based around these and you’ll soon notice that you’re feeling fuller for longer, recovering better, and enjoying life so much more. The fibre found in these foods will certainly help ‘move things along’ (if you know what I mean!) ha!
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