Plant based sources of protein

Protein occurs in all living cells and has both functional and structural properties. The proteins of the body are continually being broken down and resynthesised in a process called protein turnover. This happens in order to get rid of old proteins and replace them with new ones. However, in order to gain and maintain muscle mass, protein synthesis rates must be greater than degradation/breakdown rates. If the opposite occurs, muscle is lost. Including protein rich foods at regular intervals throughout the day assists to build new muscle protein and helps to stave off muscle loss. 

Proteins are found in both animal and plant foods. When assessing dietary protein sources, the total amount of protein, its digestibility and its content of the nine essential amino acids need to be considered.

When considering the types of protein to consume, evidence supports the consumption of animal-based proteins including poultry, game, fish, eggs and dairy as being superior to plant-based proteins due to their higher protein synthetic response and bioavailability compared to plant-based sources. Even though the amino acid profile of animal proteins is closer to that of humans all of the necessary amino acids can be provided in the amounts needed from plant sources - great news for our vegans and vegetarians! 

Athletes or anyone engaging in strenuous exercise require higher protein intakes than the current Recommended Daily Allowance (RDA) of 0.8 g/kg/day in order to achieve training adaptations and improve performance. The recommended protein intake is between 1.2–2.0 g/kg/day. For example, an 60kg person should aim to consume between 72 and 120g of protein per day, in comparison to 48g from the current dietary guidelines.

⁠Here is a list of some plant based protein sources and amounts that you can include in your next meal. Remember, we want to aim for 20-30g of protein per meal!⁠

• 120g tempeh⁠

• 120g tofu ⁠

• 30g protein powder ⁠

• ½ cup edamame + 2 tablespoons hemp seeds + 1 tablespoon nut butter ⁠

• ½ cup chickpeas + 1 tablespoon nut butter + ½ cup quinoa⁠

• 1 cup lentils, legumes and/or chickpeas ⁠

• 1 cup chickpeas + 2 tablespoons almond butter ⁠

• 1 cup black beans + 2 tablespoons hemp seeds ⁠

Other plant based sources include: chia seeds, flaxseeds, green peas & edamame⁠ beans, plant based high protein pastas, my favourite brands are: Slendier Bean Pasta and Eco Organics Bean Pasta.