The new study is just the latest research into the importance of timing when to eat protein. It turns out that our bodies metabolize different macronutrients better at different times of the day.

The recent findings lend more credence to the idea that the timing of food and macronutrients is important, especially when it comes to building lean muscle mass.

This new study appears to answer the question once and for all: When is the best time to eat protein? The evidence shows that consuming protein earlier in the day, for breakfast or an early snack, is the key to creating lean muscle mass. Even eating less protein in the am is more beneficial than more protein at night, the data indicated. Here’s why.

What is protein and how do we get it

First, protein is one of three macronutrients your body needs: Carbs, fat, and protein. Protein is a building block found in muscle, bone, skin, hair, and virtually every organ or part of the body. It helps your cells regenerate and your blood carries oxygen. Because there are 21 amino acids that create protein and our body only can make 12 of them, which means the other nine have to be supplied by food.

These nine that we don’t make in our own bodies are the so-called “essential amino acids,” and not all protein-rich foods contain all nine, so you need to eat combinations (such as rice and beans) to gain the full spectrum of aminos your body needs to build muscle and function optimally.. The foods that do contain all nine essential amino acids are called “complete” proteins. (The nine essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.)

The best plant sources of protein are complete proteins such as soy and soy products. But even if you focus on the protein-rich foods that don’t contain all nine essential amino acids, such as legumes, it’s possible to get all the protein you need on a plant-based diet. Studies have shown that athletes eating high-protein vegan diets are able to build muscle, strength, and endurance as well as those who eat meat and dairy.

For the best plant-based sources of protein read this. Even without supplementing, nutritionists help athletes get all the protein they need to train and gain strength and endurance and stay healthy from plant-based foods.

Read More: The Top 10 Sources of Plant-Based Protein According to a Nutritionist.

If you choose to supplement with protein powders, there are excellent clean protein products on the market that are made of pea protein, hemp protein and a blend of plant-based proteins. For the best protein powders, tasted and put to the test, see this review of the best protein powders. 

If you prefer a premade protein shake, there are plenty that are plant-based and delicious. Check out The Beet’s guide. to The 6 Best Protein Shakes. Whether you prefer a protein bar, shake, powder, or whole food snack, previous research has shown that eating your protein snack within two hours or your workout helps resupply the muscles with the amino acids they need to build back and repair the micro damage done during a workout.

Protein is essential for muscle building and healthy cell function

As far as the time of day to eat protein, the latest research tells us that morning is best. Here is what the findings revelaed.

“Protein metabolism varies depending on the body’s internal biological clock,” according to researchers at Waseda University, a private research university outside of Tokyo. The consumption of protein at breakfast appears to work best to “increase muscle size and function in both mice and humans” they found. This specific area of study is called ‘Chrononutrition,’ since it explores the best times to consume food for optimal health.

So your usual breakfast choice of cereal, or a bagel, then lunch of a sandwich or wrap, or salad and then a dinner of high protein food is an upside-down approach to building healthy muscle, since your circadian rhythm is ready to build muscle early in the day, according to these scientists. It’s optimal to eat more protein early in the day, at breakfast, an early snack, or for early lunch, while by the time dinner rolls around, it doesn’t matter as much, since the muscles have had their fill of energy to repair and rebuild, making dinner a chance to “top off” the body’s energy supplies before going to sleep and getting up to head to the gym the next day.

When to eat protein, according to the latest research

The study at Waseda, led by Professor Shigenobu Shibata, set out to investigate the effect of your inner biological clock–or circadian rhythm–on food metabolism and found that protein digestion and absorption fluctuate throughout a normal 24-hour period. While prior studies have indicated that protein intake at breakfast and lunch promotes muscle growth, the exact reason and mechanism remained unknown.

In the study, laboratory mice were fed two meals per day containing either high protein (defined as 11.5 percent of the calories) or low protein (of 8.5 percent of the total calories). The mice that ate more protein at breakfast showed increased muscle growth, compared with the mice that ate higher levels of protein for dinner. Even mice fed a lower protein portion (of 8.5 percent) at breakfast had 17.5 percent more muscle growth than mice fed a higher ratio of protein (of 11.5 percent) at dinner. Additionally, the mice fed branched-chain amino acids, or BCAAs, at breakfast had even more muscle growth.

The researchers figured out that the driver of this was the animals’ circadian clock, since they tried the exact same experiment on mice with no such body clock, and the protein intake in the morning did not lead to the same results. So our circadian rhythm is in control of our muscle growth and is the reason our muscles get stronger in response to what time we eat.

Eating more protein early in the day (at breakfast or lunchtime) could also help older people maintain muscle mass with advancing age–but most people eat proteins fairly unevenly throughout the day, another recent study has found.

“Protein-rich diet at an early phase of the daily active period, that is at breakfast, is important to maintain skeletal muscle health and enhance muscle volume and grip strength,” said Professor Shibata, quoted in the academic journal Cell Reports.

Humans benefit from early protein intake

The same researchers then copied this experiment on 60 women aged 65 and over again proving that morning protein was optimal for muscle function, which they measured in grip strength. There is “a strong association” between grip strength and how much protein the women ate for breakfast, relative to their total protein consumption, the study found.

Professor Shibata explained that he hopes this work will have an impact on everyday dietary choices and timing, especially in the West and Asian countries, where people traditionally consume less protein at breakfast. “For humans, in general, protein intake at breakfast averages about 15 grams, which is less than what we consume at dinner, which is roughly 28 grams,” he points out. “Our findings strongly support changing this norm and consuming more protein at breakfast or morning snacking time.”

How much protein do you really need to build muscle?

You don’t need as much protein as you might think to build muscle, and in general, we get more than we need in a day, according to studies.

In fact, Americans get more of everything than we need, and once your muscles and liver are full of energy, every extra calorie we eat, whether it is protein, fat, or carbs, gets stored as fat, according to experts. One study found that excess protein has adverse effects on the body, including promoting weight gain.

The Academy of Nutrition and Dietetics recommends that you consume no more than 0.8 grams of protein per kilogram of your body weight or .35 grams per pound of body weight per day to maintain the body composition you have now. So a person that weighs 165 pounds (75 kgs) should consume about 60 grams of protein per day. Protein contains 4 calories per gram so that means eating 240 calories in protein a day. You can get this from your diet, without the need to supplement, which can create protein overload.

A recent study found that plant-based protein works just as well as whey does in building muscle. The reason people think that plant-based proteins are not as good as animal proteins is that they are not complete proteins, since they are missing one or more amino acid building blocks.

The counterargument is that your body knows how to combine two incomplete proteins into a complete protein, as long as both proteins are eaten within a 24-hour window, according to research.

The Best High-Protein Vegan Foods to Eat for Breakfast or Early Snack

• Overnight Oats with Peanut Butter and Banana has 29 grams of protein
• Tofu Scramble with Fresh Dill has 18.5 grams of protein
• Overnight Chia Pudding with Fruit and Granola has 15 grams of protein
• Rice and Beans has 12 grams of protein per cup (and you usually eat more)
• Cashew Nut Hummus with flaxseed crackers has 8 grams of protein
• Almond Butter Toast with a Sprinkle of Cinamon, 9 grams of protein
• Chickpea Avocado Toast has 4 grams of protein

Check out six other surprising foods that can help you get more plant-based protein.

Bottom Line: The best time to eat protein is early in the day.

If you are hoping to build strong muscles and get lean from your workouts, try focusing on eating high-protein vegan foods earlier in the day, studies now say.

For more great expert advice, visit The Beet’s Health & Nutrition articles

31 Delicious, Plant-Based Recipes to Make on Repeat

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Here’s exactly how to add more high-protein grains into your diet.

The average woman needs about 45 to 50 grams of protein a day and the average man requires 10 grams more than that. To calculate how much protein you need in your daily diet, do this simple equation: Calculate 0.8 grams of protein per kilogram of body weight. For a 150-pound woman, that’s about 55 grams of protein per day. For a 170-pound man, the RDA would be 61 grams of protein per day. Athletes may need up to 2 grams of protein per kilogram of body weight, so if you are training hard for something you could double that number.

10 High Protein Grains to Add to Your Diet

The 10 Highest Protein Grains to Add to Your Diet

1. Oats

Oats can be used in much more than oatmeal. Make protein oat muffins with oat flower. In Great Britain, Beer is actually made from oats. 1 cup equals Protein – 26.4g Calories – 607 Carbs – 103g Calcium – 84.3mg

2. Buckwheat

Although buckwheat is prepared like a grain, it is technically a seed. You might think buckwheat is off limits if you are gluten-free, but don’t let the name fool you. It is completely gluten-free!. Buckwheat noodles make a great base for an asian salad. 1 cup equals Protein – 22.5g Calories – 583 Carbs – 122g Calcium – 30.6mg

3. Cornmeal

Cornmeal is famously known to be the star ingredient in cornbread, but it can also be used in pancakes. Check out the Minimalist Baker recipe for Vegan Cornmeal Pancakes for your next breakfast. 1 cup (whole-grain, yellow) equals Protein – 9.9g Calories – 442 Carbs – 93.8g Calcium – 7.3mg

4. Sorghum

Sorghum can be popped just like corn. The process is simple and the product is healthy. To pop: Heat a pan and throw in the tiny sorghum grains. You don’t need to put any oil in the pan but olive oil or avocado oil are tasty choices. 1 cup equals Protein – 21.7g Calories – 651 Carbs – 143g Calcium – 53.8mg

5. Teff

Teff was originally a grass grown in northern Africa, but now you can buy it everywhere. One cup of cooked Teff has 123 mg of calcium, which is the same amount as a 1/2 a cup of cooked spinach. Teff is great in porridge and desserts. Sneak in some protein to your next Vegan Banana Bread recipe with teff flour. 1 cup equals Protein – 9.8g Calories – 255 Carbs – 50.0g

6. Amaranth

Amaranth is actually a seed but is categorized as a grain for it’s starchy consistency. Use it instead of hot cereal or as a warm grain in your salad bowl. 1 cup equals Protein – 9.3g Calories – 251 Carbs – 46.0g Calcium – 116mg

7. Quinoa

Quinoa belongs to the same family as spinach and beets. The quinoa you grab at the grocery store is actually the seeds from the quinoa plant. Order it in your salad to add fiber, protein and filling grain to your plate. 1 cup equals Protein – 8.1g Calories – 222 Carbs – 39.4g Calcium – 31.5mg

8. Wild Rice

Wild rice is a food to always keep on hand since it doesn’t expire if properly stored in a cool, dry place. Once cooked, wild rice can be refrigerated for one week and frozen for six months. 1 cup equals Protein – 6.5g Calories – 166 Carbs – 35 g Calcium – 4.9 mg

9. Couscous

Couscous is technically pasta (who knew?) but is often associated with grains because of its small size. Couscous was traditionally shaped by hand and you can still buy the hand made ones, which are more interesting than the processed shaped ones. 1 cup equals Protein – 5.9g Calories – 176 Carbs – 36.5g Calcium – 12.6mg

10. Kamut

Kamut, or Oreintal wheat, is an ancient grain that first came from the area that is now Afghanistan. It has a rich nutty and buttery taste. If you’re planning on serving kamut for dinner, make sure you plan ahead, since you need to soak this grain for at least 12 hours, or overnight, before cooking. 1 cup equals Protein – 11.1 g Calories – 251 Carbs – 52.4g

6 Seeds With the Most Protein

1. Pumpkin Seeds

The nutrients in a pumpkin seed are actually in the white shell. Bake them in a 300 degree oven with light seasoning or just salt for a minimum of 45 minutes and snack as you carve away. 1 ounce equal Protein – 9.2g Calories – 146 Carbs – 3.8g Calcium – 12mg

2. Hemp Seeds

Hemp seeds and marijuana come from the same plant, Cannabis sativa. The difference is that they are extracted from different parts of the plant (pot is the leaves, hemp is the seed). Hemp seeds also have .3% traces of THC, the euphoria-producing ingredient in pot, whereas marijuana contains anywhere from .4% and up depending on the strain. 1 ounce equals Protein – 6.3 g Calories – 110.7 Carbs – 1.7 g Calcium – 1.1%

3. Sunflower

Sunflower seeds come from the middle of the flower head. The type of sunflower seed is based on what sunflower hybrid it comes from. The two types fall under the category oilseed or non-oilseed type. 2 tablespoons equal Protein – 5.4g Calories – 163 Carbs – 6.7g Calcium – 19.6mg

4. Flax Seeds

Flax seeds are better digested if they are ground up. Whole seeds are harder to digest because of their shells. Quick tip: If you buy whole seeds, use a coffee grinder to make your own ground flax seeds and store in an airtight container for freshness. 1 ounce equals Protein – 5.1g Calories – 150 Carbs – 8.1 g Calcium – 71.4mg

5. Sesame Seeds

Sesame seeds can be used as a garnish or in the base of a smooth tahini sauce. Combine 2 cups of sesame seeds with a couple of tablespoons of avocado in a food processor and the product is a tahini to use on a salad or veggies. 1 ounce equals Protein – 4.7g Calories – 158 Carbs – 7.2g Calcium – 277mg

6. Chia Seeds

Because they can be used as an egg replacement, chia seeds make vegan baking easy. Combine one tablespoon of chia seeds with two to three tablespoons of water to make a single egg replacement for your next cake or brownies. 1 ounce equals Protein – 4.4g Calories – 137 Carbs – 12.3g Calcium – 177mg

11 Nuts With the Most Protein

1. Peanuts

Peanuts are actually not nuts—they’re legumes which grow underground, so they are in the same family as chickpeas, soybeans and lentils. Crazy stunt: Scientists have made diamonds out of peanuts by putting them under enormous pressure. 1 ounce equals Protein – 7.31 g Calories – 161 Carbs – 4.57 g Fiber – 2.41 g Calcium – 26.1 mg

2. Almonds

Almonds are part of the cherry, peach, and mango family, since they are a drupe (a fleshy fruit with skin thin and central seed). When you eat a peach or mango, notice how the pit looks similar to an almond. There are over 30 different varieties and eight out of 10 almonds are grown in California. It takes over 1 gallon of water to produce a single almond, or 1900 gallons to grow 1 pound. 1 ounce equals Protein – 6g Calories – 164 Carbs – 6.11g Fiber – 3.5 g Calcium – 76.3mg

3. Pistachios

Pistachios are one of the oldest nut trees in the world. Humans ate pistachios as early as 7,000 B.C. They spread across the Middle East to the Mediterranean and were viewed as a royal delicacy. 1 ounce equals Protein – 5.72 g Calories – 159 Carbs – 7.7 g Fiber – 3 g Calcium – 29.8 mg

4. Cashews

Get ready, because November 23rd is National Cashew Day! The U.S eats over 90% of the world’s cashews. These tree nuts start out as apples. Harvesters then take the seed from the bottom of the apple and before the seed is roasted, it is usually green. Roasting or steaming the cashew neutralizes the oils and makes them safe to eat—meaning raw cashews aren’t *truly* raw. 1 ounce equals Protein – 5.16 g Calories – 157 Carbs – 8.56 g Fiber – 0.936 g Calcium – 10.5 mg

5. Walnuts

Walnuts contain more Omega-3 fatty acids than any other nut, so they are an excellent brain food to boost memory (they even look like little brains!). To keep them fresher longer, store walnuts in the fridge or freezer, since they have a tendency to go rancid quickly. 1 ounce equals Protein – 4.32g Calories – 185 Carbs – 3.89g Fiber – 1.9g Calcium – 27.8mg

6. Hazelnuts

Hazelnuts contain healthy doses of fiber, folate and vitamin E. Hazelnut oil is so rich it’s used in combination with palm oil for cleaning and polishing wood. We love them with dark chocolate. 1 ounce equals Protein – 4.24 g Calories – 178 Carbs – 4.73 g Fiber – 2.75 g Calcium – 32.3 mg

7. Brazil Nuts

It is illegal to cut down a Brazil nut tree, which live for up to 500 years. These are like the candy of the nut family since a cup has 876 calories, and each nut is 85% fat and 14% protein. They’re rich in selenium, a mineral prized for thyroid support. 1 ounce equals Protein – 4.06 g Calories – 187 Carbs – 3.33 g Fiber – 2.13 g Calcium – 45.4 mg

8. Pine Nuts

Pine nut is another type of seed that is clumped in with the nuts. They are so expensive because they are tedious to gather. They grow in the pine cone, but you generally can’t consume pine nuts from a pine cone you’d find in your park or backyard as not all pine nuts are edible. Most of the pine nuts you eat come from the stone pine tree in Asia, Europe and North America. 1 ounce equals Protein – 3.88 g Calories – 191 Carbs – 3.71 g Fiber – 1.05 g Calcium – 4.54 mg

9. Pecans

French people who settled in New Orleans created the first pecan pie, since pecans are native to the southern US. On average, 78 pecans are used in one pie. There are over 1,000 varieties of pecans, and many are named after Native American tribes. 1 ounce equals Protein – 2.6g Calories – 196 Carbs – 3.93 g Fiber – 2.72 g Calcium – 19.8 mg

10. Macadamia Nuts

Macadamia nuts are actually seeds. It takes 12-15 years for a macadamia tree to grow to its full size. Most of the world’s macadamia nuts come from Hawaii. They are high in carbs and protein, but keep these nuts away from dogs since they make them sick. 1 ounce equals Protein – 2.24 g Calories – 204 Carbs – 3.92 g Fiber – 2.44 g Calcium – 24.1 mg

11. Chestnuts

Chestnuts are the only nut that contains vitamin C. The trees were hit by blight in the nineties and 3 billion trees were eventually wiped out. Chestnuts are used in beer and cake and eaten creamed around the holidays. Chestnut flour is gluten-free, making it a great alternative for cookies, pies and stuffing. 1 ounce equals Protein – 1.19g Calories – 63.5 Carbs – 13.9g Calcium – 5.1mg

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Plant-based protein doesn’t just come from processed meat alternatives like Beyond or Impossible burgers or meats. All the vegan protein you need can be found in whole foods like grains, legumes, seeds, nuts, and vegetables. Meat alternatives such as tempeh, seitan, and tofu – all made from plants – are also packed with protein. We know this may sound like a foreign language at first, but we have all the resources you need to become fluent in plant-based protein.

The Beet consulted a nutritionist to give you the top overall sources of plant-based protein. You’ll be surprised by which high-protein plant-based foods are already in your diet. For all you protein-seeking fanatics out there, we did a complete roundup of all the vegetables with the most protein, the grains with the most protein (hello quinoa), the seeds, nuts, and legumes with the most protein. Peas should get more respect.

You may also want a refresher on how much protein you need. A woman should get 45 grams a day, and slightly more if you are extremely active. A man should aim for 55 grams, and add another 10 if you’re training or hitting the gym hard-core. That’s all you need. Keep in mind you can get about one-third of that just by snacking on almonds and pumpkin seeds. Have beans for dinner and you are halfway to the goal. (One note: Since so many people categorize foods wrongly–edamame is a legume, for instance–we double-dipped and put a few items on more than one list, just to make sure you don’t miss some great sources.) Check out these lists of plant-based proteins and become a plant-protein expert yourself.

Here is the Holy Grail of Protein When You Decide to Try Plant-Based Eating:

• The Top 10 Sources of Plant-Based Protein According to a Nutritionist 
• The Top 20 Vegetables with the Most Protein 
• The Top 15 Legumes with the Most Protein 
• The Top 11 Nuts with the Most Protein
• The Top 10 Grains with the Most Protein
• The Top 6 Seeds with the Most Protein

The post The Top Sources of Protein on a Plant-Based Diet appeared first on The Beet.

In fact, some good news: High protein vegan foods are pretty easy to come by, and you’re probably already getting plenty right now, without even trying.

That’s because protein recommendations (whether you’re following a plant-based diet or not) aren’t all that high. The Recommended Dietary Allowance (RDA) for protein is 0.8
grams per kilogram of body weight or 0.36 grams per pound of body weight. For a 150-
pound person, that’s about 54 grams of protein per day. Very active people need a bit more to help with muscle growth and recovery. Most recommendations suggest eating around 1.2 to 2.0 grams of protein per kilogram or 0.5 to 0.9 grams per pound. For that same 150-pound person, that’s about 75 to 135 grams of protein each day.

These numbers can seem a bit arbitrary, but they’re easier to hit than you think if you focus on adding a few high-protein vegan foods to your plate. To help you get there, we compiled a list of some of the top plant-based protein sources. With a combination of these foods, you’ll see how easy it is to meet your daily protein needs on a plant-based diet and do it deliciously.

10 Vegan Foods High in Protein

1. Seitan

Protein: 21 grams in ⅓ cup (1 ounce)

Seitan isn’t as popular as other proteins, but it should be! Made from wheat gluten, its texture resembles ground meat. It’s often used in pre-made veggie burgers or meatless nuggets. Seitan has a savory taste, like mushrooms or chicken, so it works well in dishes that call for an umami flavor.

With a hearty texture, seitan can be the star of practically any vegan main dish. Add it to stir-fries, sandwiches, burritos, burgers, or stews. Like tofu, seitan will take on the flavor of any marinade or sauce.

2. Tempeh

Protein: 16 grams in 3 ounces
If you like a protein with a bit of bite, add tempeh to your list. Made from fermented soybeans, tempeh has a slightly nutty flavor and is pressed into a block. Most varieties include some sort of grains, such as barley or millet. Not only is tempeh a plant-based source of protein, but the fermentation process also creates good-for-your-gut probiotics. You can cut tempeh right off the block and use it as the base for a sandwich or pan-fry it with some sauce. Or, crumble, heat, and make it the star of your next taco night.

3. Lentils

Protein: 13 grams in ½ cup cooked
Lentils come in multiple varieties–red, yellow, green, brown, black. Regardless of the type lentils are small but mighty nutritional powerhouses. They pack a good amount of protein as well as iron, folate, and fiber. When cooked, brown lentils retain their texture and can be the base for a grain bowl or make a hearty substitute for ground meat in meatballs, lasagna, tacos or Bolognese. Red lentils are a bit softer and make a nice add-in for a hearty soup, chili, or stew.

4. Hemp seeds

Protein: 10 grams in 3 tablespoons
Hemp seeds are a tender and nutty seed, derived from the hemp plant. They contain good amounts of omega-3s, iron, folate, magnesium, phosphorus, and manganese. They are also a solid source of both soluble and insoluble fiber, which helps to keep your digestive tract healthy and humming.

Because they pack a double whammy of protein and healthy fats, hemp seeds can help satisfy hunger, preventing those embarrassing stomach growls as you slog your way to your lunch break. Add them to your morning smoothie or sprinkle them on top of yogurt, oatmeal, or even a salad.

5. Tofu

Protein: 9 grams in 3 ounces (⅕ of a block)
Made from coagulated soybeans, tofu is the most popular plant-based protein. Soy is one of the only meatless “complete” proteins, meaning that it contains all of the essential amino acids that the body can’t make but needs for muscle and immune function. With 15 percent of your daily calcium needs, tofu is also a good replacement for dairy. Tofu is versatile, affordable, easy to prepare and it comes in a variety of forms. For some quick and easy cooking ideas, try these tips (just remember to drain the tofu first for 30 minutes if you want it firm, as most tofu contains excess water):

• Coat extra firm tofu in olive oil and bake in the oven at 400°F for 15 minutes or until it becomes crispy.
• Add firm tofu to stir-fries or soups.
• Blend silken tofu into smoothies, sauces, and dressings. (You won’t need to drain the tofu for this.)

6. Edamame

Protein: 9 grams of protein in ½ cup
This sushi appetizer is a nutrient powerhouse, so eat it anytime. Edamame is really just another name for soybeans in their pods. Let’s list off some stats – a small ½-cup serving of edamame has 9 grams of protein, 15 percent of your daily vitamin C, 10 percent of your daily iron, and 16 percent of your daily fiber.

Keep a bag of edamame in your freezer to serve as a fun-to-eat side dish or opt for the shelled variety to toss into salads or a grain bowl.

7. Quinoa

Protein: 8 grams per cup (cooked)

This non-grass grain cooks up just like brown rice (boil 1 parts gran, 2 parts water) but quinoa is as versatile as any food can be. It works as a savory starch in salads or with dinner, or as a cereal substitute with oat milk and fruit in your morning breakfast bowl. Quinoa contains healthy micro-nutrients like manganese, phosphorus, magnesium, fiber, folate, and zinc.

Quinoa is an ancient grain and since it’s gluten-free a great choice for anyone avoiding gluten. Add it to your burger recipe to create a filling texture, or instead of meat in your taco or burrito. Quinoa is among the healthiest foods on the planet, delivering phytonutrients that have anti-inflammatory qualities, so keep it in your pantry for any meal that needs a filling grain. Just remember to soak it and rinse it before cooking to get rid of any bitter taste.

8.  Black Beans

Protein: 7 grams in ½ cup (canned)

Eating beans on the regular might as well be a prerequisite for a plant-based diet. Not only are canned black beans inexpensive, but they also contribute 10 percent of your daily iron and 25 percent of your daily fiber to your diet. For less than $1 a can, beans can be the star of tacos, quesadillas, salads, soups, burgers, or dips.

9. Amaranth

Protein: 6 grams in ⅔ cup (cooked)
Chances are you’ve never cooked amaranth. But you should, since this tiny, gluten-
free grain is packed with almost 30 percent of your daily fiber and 20 percent of your daily iron. Cook it like a traditional grain to yield a soft, porridge-like texture. Many people add amaranth to other a hot breakfast cereal mixture, like oats and quinoa. It also pops like popcorn. Toss it in a pot with some oil and wait for it to pop up into a nutritious snack.

For more great sources of protein, check out The Beet’s Top 20 Vegetables that Pack the Most Protein Per Serving, And don’t miss The Beet’s stories on Best Legumes with the HIghest Protein, Best Nuts with the Most Protein and Best Seeds with the Most Protein. You won’t believe how much protein broccoli has!

10.Peas

Protein: 5 grams in ⅔ cup
If peas were one of your most hated veggies as a kid, it’s time to give them another chance. These green beans are a great low-calorie protein to keep in your freezer.

Sure, they don’t always taste great when steamed or microwaved (who wants to eat mushy, overcooked peas?), but they do blend well into a yummy puree that can be slathered on toast. To amp up the flavor, add some lemon juice or mint to your mix before you blend.

The post The Top 10 Sources of Plant-Based Protein, According to a Nutritionist appeared first on The Beet.

What is quinoa? 

Quinoa is a gluten-free grain that originated in South America, and while it’s technically an edible seed, it’s often referred to as a whole grain because its nutrient content is similar to that of other whole grains, says Jennifer Agha-Khan, M.S., R.D. with Culina Health in New York. Quinoa does have a nutritional advantage over other whole grains. 

Quinoa has 8 grams of protein per cup, making it one of the best sources of plant-based iron. Plus, it’s one of the few plant foods that qualify as a complete protein, meaning that it contains all nine essential amino acids that your body needs. And that makes it unique in and of itself. “Few grains contain all nine essential amino acids, which your body can’t produce on its own and you have to get from food,” says Chelsey Amer, R.D.N., in New York and SideChef ambassador. If you’re plant-based or trying to be, you need to make sure you’re consuming a varied diet to get all of the amino acids, and quinoa is an easy way to achieve that.

Quinoa is a great source of fiber

Quinoa is an excellent source of fiber, something that 95 percent of Americans don’t eat enough of. Women need a minimum of 21 to 25 grams of fiber a day while men should aim for 30 to 38 grams of fiber a day, and more is better. You can only get fiber from plants, but not all fruits and vegetables contain as much as quinoa, which has over five grams of fiber per cup. “Fiber is essential in promoting good gut health, heart health, and bowel regularity, plus balancing your blood sugar levels,” Amer says. Adding fiber to your meals also helps your blood sugar remain steady.

Quinoa contains iron and vitamins

One cup of cooked quinoa provides about 16 percent of the daily recommended amount of iron you need, something many plant-based eaters don’t get enough of since they avoid meat and eggs which are iron-rich foods. “Traditional plant-based diets may be low in iron if not carefully planned, so including foods that are potent sources of iron is important,” Amer says. To enhance the iron absorption in your body, pair quinoa with foods rich in vitamin C like bell peppers or strawberries. 

Quinoa also delivers a healthy dose of vitamins and minerals such as: Manganese (58 percent of the daily recommended amount or RDA), magnesium (30 percent of your RDA), folate (19 percent of your RDA), zinc (13 percent of your RDA), and over 10 percent of the RDA for B1, B2, and B6.

So how does quinoa compare to a staple like brown rice? Give quinoa the nutritional edge, as it has more vitamins, minerals, fiber and in some varieties, protein, Amer says. 

What are the health benefits of quinoa?

Quinoa is beneficial to anyone trying to lose weight or maintain a healthy weight. It’s oversimplifying to assume that one food by itself could help you lose weight, but quinoa does help keep you full longer, since both protein and fiber help curb appetite.

So while no single food is a magic pill, Kahn says: “because quinoa contains a healthy dose of protein and fiber in just one serving, it can help keep you feel fuller longer, which is ideal for weight management.”

The high fiber content of quinoa helps to regulate blood sugar, which is not only important for those with type 2 diabetes – but for everyone, keeping blood sugar stable helps prevent a spike in insulin and allows the body to burn energy rather than store it.

Quinoa’s also heart-healthy, namely because it contains about 9 percent of your daily potassium requirement. “That’s lower than a medium-sized banana or an average baked potato, but that potassium will help balance sodium in your body, helping control blood pressure,” Amer adds.  

How to add quinoa to your diet

Quinoa comes in several different varieties, the main ones being white, red, black, and tricolor. Each type of quinoa has a slightly different nutritional profile, due to varying levels of antioxidants and polyphenols that give them their unique hue, which is why Amer suggests rotating the quinoa variety you eat. 

One of the easiest ways to use quinoa is by adding it to salads or grain bowls. Top your greens or other seasonal vegetables with quinoa, add in more plant-based protein like beans, pumpkin seeds, and a light vinaigrette for a tasty and satisfying meal, Khan says. Add quinoa when making soups, stews, veggie burgers, meatballs, and even baked goods like cookies or muffins. Or add it to granola for a satisfying crunch, Amer says. 

Which variety of quinoa is best

Khan recommends white quinoa in place of white rice or a fluffy dish like hot cereal while darker quinoa varieties, which have more texture and a heartier taste, are better suited for recipes that require hold, like meatballs. You can also add darker quinoa where you need more crunch like as a salad topping.

Bottom line: Add quinoa to your diet for protein, fiber, and healthy weight loss

Whether you’re trying to eat healthy for long-term heart health or weight loss, quinoa adds all nine essential amino acids to your daily diet, which is important since your body needs these from food and can’t make them on its own. The fiber in quinoa also keeps you feeling full longer and can keep blood sugar stable, which is important when the goal is to burn calories.

Top 15 Legumes For Protein

Here are the top 15 legumes and beans with the most protein.

1. Soy Beans

Soybeans are a legume but they are such a great source of protein that we had to lead the veggie list with it. There is more protein in just one ounce of soybeans than a cup of sliced avocado! 1 cup equals Protein – 28.6g Calories – 298 Carbs – 17.1g Fiber – 10.3g Calcium – 175mg

2. Lentils

Lentils are the only beans that don’t have to be soaked before preparing. Lentils can be the star of any dish that needs heft, from soups to burgers. Next time it’s Taco Tuesday, try out lentil tacos—they pack a protein punch. 1 cup equals Protein – 17.9 g Calories – 230 Carbs – 39.9 g Fiber – 15.6 g Calcium – 37.6 mg

3. White Beans

Dried white beans can be stored for up to three years in a dry, room-temperature location. Which means you can keep them around whenever you need a staple for soups or stews. 1 cup equals Protein – 17.4 g Calories – 249 Carbs – 44.9 g Fiber -11.3 g Calcium – 161 mg

4. Edamame

Edamame is a great snack to keep in your freezer. Microwave them and spice them up with a sprinkle of salt, chili powder and red pepper flakes. You’ll be enjoying a protein-filled snack that is better than chips. 1 cup (cooked and shelled) equals Protein – 16.9 g Calories – 189 Carbs – 15.8g Fiber – 8.1g Calcium – 97.6mg

5. Cranberry Beans

As you cook cranberry beans, the unique specks of red that give these legumes their name vanish. Boil the cranberry beans, blend into a spread and use as a delicious dip with veggies for a great protein snack. 1 cup equals Protein – 16.5 g Calories – 241 Carbs – 43.3 g Fiber – 15.2 g Calcium – 88.5 mg

6. Split Peas

Don’t confuse split peas with green peas. Split peas are dried and—surprise— split. Unlike their sweet cousins, these peas must be boiled for 45 minutes before they’re ready to eat. Make Ina Garten’s easy Parker’s Split Pea Soup for a protein-packed lunch. 1 cup cooked Protein – 16.3 g Calories – 229 Carbs – 41.1 g Fiber – 16.3 g Calcium – 27.4 mg

7. Kidney Beans

Make sure to soak these beans overnight to get rid of the toxic proteins in the raw bean that is harmful to people and animals. then cook thoroughly before eating. Soaking and cooking the beans will get rid of the harmful proteins. Then, dig in! 1 cup equals Protein – 15.3 g Calories – 225 Carbs – 40.4 g Fiber – 13.1 g Calcium – 49.6 mg

8. Black Beans

Black “turtle” bean is the technical name for this crowd favorite. The “turtle” part comes from the physical appearance of the shiny exterior shell that protects the bean. 1 cup equals Protein – 15.2 g Calories – 227 Carbs – 40.8 g Fiber – 15 g Calcium – 46.4 mg

9. Navy Beans

As you can see, navy beans are clearly not navy. So where did the name come from? These beans were such an important part of the U.S. Navy diet in the beginning of the 20th century that the beans were named after them. Anchors aweigh! 1 cup equals Protein – 15 g Calories – 255 Carbs – 47.4 g Calcium – 126 mg

10. Pinto Beans

Canned pinto beans aren’t just a source of protein, but also major fiber. Pinto beans are often used as refried beans because they fall apart when steamed. 1 cup equals Protein – 15.4g Calories – 245 Carbs – 44.8g Fiber – 15.4g Calcium – 78.6mg

11. Chickpeas

What’s better than hummus for boosting protein? Not much. Just half a cup delivers 10 grams of protein, which is a good percentage of your daily needs: ranging from 45 to 65 grams, depending on weight, gender and activity level. 1 cup equals Protein – 14.5g Calories – 269 Carbs – 45g Fiber – 12.5 g Calcium – 80.4 mg

12. Lima Beans

Lima beans are often called “butter beans” because of their buttery taste. Famously used in succotash, lima beans can also be used boost the taste of a hearty vegetable soup, or roast them with sweet potatoes as a side dish. 1 cup equals Protein – 14.7 g Calories – 216 Carbs – 39.3g Fiber – 13.2g Calcium – 32mg

13. Mung Beans

Mung beans lack a lot of flavor but are great to add to any dish for crunch and protein. Trade your chickpea-based falafel for a mung bean option to switch things up. Fact: Just Eggs uses mung beans for protein! 1 cup equals Protein – 14.2 g Calories – 212 Carbs – 38.7 g Fiber – 15.4 g Calcium – 54.5 mg

14. Fava Beans

Take the fava beans out of the pod since experts don’t recommend eating that part. For freshest taste, only separate the beans from the pods when you ‘re ready to eat them. 1 cup equals Protein – 12.9 g Calories – 185 Carbs – 33.2 g Fiber – 9.18 g Calcium – 61.2 mg

15. Peas

Who knew little old peas pack a major protein punch? One cup of peas has more protein than one average-sized egg. Yep, you can make a bet and win it. 1 cup equals Protein – 8.6g Calories – 134 Carbs – 25g Fiber – 8.8 g Calcium – 43.2 mg

The post Why You Should Be Eating More Quinoa For Healthy Weight Loss appeared first on The Beet.

A typical plant-based meal offers up to 10 grams of protein per serving, which is between 15 and 20 percent of your daily protein requirement depending on your gender, size, age, and training goals. The average woman needs 45 to 50 grams of protein per day while a man requires about 10 grams more, or anywhere from 55 to 70 grams depending on whether they are training for an event or trying to build muscle mass.

Assuming you eat three meals a day as well as healthy plant-based snacks such as nuts, seeds, nut butter, or a healthy serving of edamame or hummus, it’s actually easy to reach your daily protein goal on a plant-based diet.

According to Nancy Clark, MS, RD, CSSD (the author of Nancy Clark’s Sports Nutrition Guidebook), protein intake shouldn’t vary between genders but is based more on size. She explains that protein needs are based on grams per pound of body weight. An easy calculator for protein tells you exactly how much you need based on weight, height, age, and activity level, which is one of the main factors in how much protein you should eat to maintain a healthy weight, and build lean muscle.

Proteins help the body rebuild muscles after a workout

The role of protein in the body is to build and repair damaged muscle cells. If you are active and work out daily, getting protein is a priority to rebuild cells that get damaged during your fitness session.

Getting fit and building muscle through training happens because, during your workout, you cause micro-tears in the muscle fibers, and when you eat protein afterward, the body responds by repairing the muscle fibers and making them larger, which is why strength training builds strong muscles.

As you eat protein it helps the muscles to rebuilt by replacing the muscle fiber that was broken down. Consuming protein shortly after a workout helps these muscles repair and rebuild larger and stronger than they were before.

Proteins play an important role in weight loss

Eating protein also helps in losing weight since proteins take more time to digest, leaving you feeling fuller for longer. A full stomach will prevent you from snacking. Additionally, when you build muscle mass in the body, it burns more calories at rest than fat does, so just sitting in your chair working will lead to more calorie burn if you build up your muscles at the gym.

Meanwhile plant-based protein is as good, or better, a source as any: A recent study shows that consuming a high-protein plant-based diet to support muscle strength works similarly to those using an omnivorous diet to build muscles.

8 High-Protein Foods To Eat To Lose Fat and Gain Muscle

1. Soy Protein

Soy products are the richest plants in protein per serving since 36 percent of soybean is made of protein. We eat soy in different forms, however, and this makes the protein amount per serving vary slightly depending on the type of soy you eat.

• Firm tofu (soybean curd) has 10 grams of protein per half a cup.
• Edamame 8.5 grams of protein per half a cup.
• Tempeh has 15 grams of protein per half a cup.

Since soy comes in various forms, it is easy to use in salads, as meat substitutes, and to add to soup to make it more filling. A 2018 study found that using soy protein is healthier for you than using animal protein if you want to add protein to your smoothies, since not only does it help in building muscles, it does so without raising your blood cholesterol the way saturated fat (found in red meat and full-fat dairy) does.

2. Seitan

Seitan is the gluten found in wheat so some people avoid it who are gluten sensitive. It has a meaty texture so it makes a good replacement in meals. Seitan contains 21 grams of protein per ⅓ cup. It is a source of selenium and has minimum amounts of calcium, iron, and phosphorus. Due to the low amounts of lysine in seitan, it is not a complete protein like beans.

Seitan is low in calories, leaves you feeling full, and can reduce cravings, which in turn helps you in losing weight. The high protein content in seitan is one reason people love to eat it to help build muscles, as a perfect meal after working out.

Avoid seitan if you are gluten intolerant or have celiac disease.

3. Lentils

Lentils are so versatile they are a great addition to soups, stews, and salads. A cup of cooked lentils contains 18 grams of protein.

Lentils also are high in dietary fiber, both the soluble and the insoluble types. One cup of lentils provides one cup of cooked lentils provides more than 15 grams of dietary fiber. or nearly half the fiber you need in a day. (Men need at least 30 to 38 grams of fiber each day. Women need at least 20 to 25 grams of fiber each day.) The fiber in lentils also feeds the good bacteria in your body, promoting gut health. Since you’ll feel fuller after eating lentils due to the high amount of protein and fiber, they help promote weight loss.

The soluble fiber in lentils helps slow down the absorption of food, making you eat less the next meal because you feel full longer. The high-protein and low-fat content of lentils help in reducing the risk of type 2 diabetes, obesity, and coronary heart disease, studies show.

4. Chickpeas and Beans

Chickpeas and all kinds of beans contain a rich amount of protein per serving. Beans and lentils have 15 grams of protein per cup when cooked. Not only are these legumes rich in protein, but they also contain complex carbs, iron, folate, phosphorus, and manganese.

A randomized trial indicated that the regular consumption of white kidney beans resulted in weight loss and a loss of body fat. This study measured one group eating white beans over 35 days, in comparison to the group that didn’t, and showed a significant difference.

Studies have also proved that a diet rich in beans and chickpeas lowers blood pressure, controls blood sugar levels, and decreases cholesterol. Most varieties of beans help in building lean muscle, so if you are looking for a post-workout meal or snack, add beans.

5. Nuts

All kinds of nuts are an excellent source of protein, but some are higher than others

• Peanuts contain 20.5g of protein per half a cup.
• Almonds have 16.5g of protein per half a cup.

Nuts are versatile so add nuts or nut butter to smoothies, soups, salads, or just eat them as snacks. Having a handful of mixed nuts every day combined with other protein-rich meals will help increase satiety, reduce cravings, and make you feel fuller for longer.

Nuts have other benefits like protecting you from heart disease and diabetes. A 5-year study also shows that regular intake of nuts leads to decreased risk of being obese or overweight.

6. Spirulina and Chlorella

Spirulina is a blue-green alga that’s so full of nutrition that people often take a shot of spirulina or chlorella, another alga, after working out. Two tablespoons of spirulina provides your body with 8 grams of protein while also providing 22 percent of your daily iron and thiamine and 42 percent of your daily copper needs. There are few plant-based foods that can provide all nine of the essential amino acids your body needs, but spirulina and chlorella both contain all nine.

According to research, spirulina helps reduce BMI, waist size, and appetite in people who consume it regularly. It also helps in lowering blood lipids significantly.

7. Quinoa

Though technically a seed, Quinoa can substitute for whole grains like pasta and rice in meals. Quinoa has 8 grams of protein and 5 grams of fiber per cup when cooked. Quinoa is also rich in all nine essential amino acids. You can enjoy Quinoa in place of grains, in salads, or in your smoothies.

Quinoa helps in weight loss by helping to boost metabolism and decrease appetite, research shows and it appears to help your body metabolize fat better. In the lab, rats fed a high fructose diet and then quinoa were healthier than those not fed the quinoa. And, because you eat quinoa in place of other high caloric grains, it can help reduce daily caloric intake. Quinoa contains significant amounts of phytochemicals including flavonoids, phenolic acids, squalene, fat-soluble vitamins, fatty acids, and it has a low glycemic index.

The fiber in Quinoa will keep you fuller for longer, pushing you to your weight loss goals. It also helps in increasing mass muscle index.

8. Chia Seeds

Chia seeds are low in calories and extremely high in protein and essential amino acids. Chia seeds contain 2 grams of protein per tablespoon. After a workout, add chia seeds to your smoothie, salads, or make a chia seed pudding to have as a snack. Or add flax seeds, which provide 2 grams of protein per tablespoon. Another high-protein seed is hemp. Hemp seeds offer 5 grams of protein per tablespoon. You can use them similarly to chia seeds.

Bottom Line: To build muscle, add plant-based protein to your post-workout snack.

Most plant-based foods high in protein tend to be low in fat and calories and high in fiber. Add plant-based protein foods to your day to aid in weight loss and build muscle, especially when combined with weight training. Plant-based diets are generally low in fat, and research has proved that they contribute to weight loss.

Consumption of proteins keeps the body fuller for longer, preventing you from eating now and then. Proteins are a necessary component too for strength, building muscles, and boosting immunity.

The post Eat These 8 High-Protein Foods To Lose Fat and Gain Muscle appeared first on The Beet.

What are the best vegan post-workout snacks? If your goal is to build muscle, help speed recovery, and get leaner, refueling requires a combination of complex carbohydrates, lean protein, and electrolytes, as well as hydration. You don’t need a protein powder to get everything you need for recovery and to repair damaged muscles, since you can get it from whole foods.

To prevent you from guessing what foods are best, we compiled a list of the top 8 foods you’ll want available in your fridge and pantry after every workout. Here we found the healthy post-workout foods that do all that and have beneficial vitamins and minerals to avoid a drop in your performance and help your muscles repair.

Best vegan food for muscle recovery

Tofu for protein, to help muscles repair and rebuild

One of the key nutrients post-exercise is protein, which plays a large role in repairing muscles. According to a 2013 article, eating protein after exercise assists the skeletal muscle to adapt and change according to the specific workout which helps with muscle reconditioning.

Tofu made the top 9 foods because of the boost of protein in every serving (about 9 grams per 3 ounces). Plus tofu is one of the few plant-based proteins that contain all 9 of the essential amino acids your body needs to rebuild damaged muscle tissue. A 2015 review states that soy proteins can offer cardiometabolic advantages all while supporting lean body mass gains and promoting fat loss.

Flaxseed for muscles repair and to fight soreness

The addition of flaxseed to smoothies, salads, or yogurt can give great texture but also a heaping amount of omega-3 fatty acids (1.8 grams per tablespoon, to be exact). These fats can help combat inflammation, which could prevent muscle soreness after a solid workout.

According to a 2021 study, healthy males that received 3 grams per day of omega-3 supplementation had improved aspects of exercise-induced muscle damage, which included muscle inflammation, strength loss, and muscle soreness.

Quinoa for clean protein to build muscle

If you’re not a fan of tofu, quinoa is another plant-based grain that contains high amounts of protein which contains all of the essential amino acids that you need. According to a 2015 article, it also contains higher amounts of lysine and methionine (two amino acids) compared to other plant-based proteins.

Lysine is an important amino acid to add to your diet since we are unable to make it ourselves. Our skeletal muscle contains high amounts of lysine, and if it gets too low it could affect protein synthesis (the rebuilding of muscle after a workout).

Leafy greens help boost muscle function

Stock up on your leafy greens and whip up a salad post-exercise because a diet full of nitrate-rich greens has been shown to boost muscle function. According to the 2021 study, participants who consumed high amounts of nitrates (which are found in leafy greens like spinach, kale, and lettuce) had an 11 percent stronger lower limb strength.

When nitrates are consumed, our body converts them into nitric oxide. This helps to open up our blood vessels which allows better blow flood and improved exercise performance.

Watermelon for hydration

Hydration post-exercise is very important to avoid becoming dehydrated, and what better way to replace those fluids than munching on some watermelon. Eating 1 cup of watermelon is comparable to drinking one-half cup of water, plus it comes with potassium and magnesium (important electrolytes that get lost with sweat).

Watermelon also contains the amino acid, l-citrulline, which has been shown to relieve post-workout muscle soreness, reduce blood pressure, and improve cardiometabolic health according to a 2013 study.

Vegan post-workout carbs and healthy fats

Avocados improve recovery and add healthy fat for cardiovascular performance

This creamy fruit contains loads of heart-healthy monounsaturated fats, but also a surprising amount of fiber. A 2013 study found that swapping out monounsaturated fatty in place of saturated fatty acids may actually keep you motivated to continue to exercise, plus it was shown to boost resting energy expenditure (the number of calories you burn at rest) by 3 percent.

Eating avocado may also benefit you pre-workout, with a 2020 study finding that participants receiving avocado before running on a treadmill at submaximal levels (about 85 percent of maximum heart rate) had improved cardiovascular recovery, including heart rate and blood pressure.

Sweet potatoes to add fiber, potassium, and healthy carbs

Although protein gets a lot of attention post-workout, carbohydrates are another macronutrient that is important to replenish. Our body uses stored carbs in the form of glycogen to supply our muscles fuel when we exercise. Refueling on carbs is important to ensure they are available for our next physical activity.

One large sweet potato (about 180 grams) can contain upwards of 37 grams of carbohydrates, plus other beneficial nutrients such as potassium and beta carotene. According to a 2019 study, consuming potatoes was as comparable to carbohydrate gels in replenishing and sustaining carbohydrate availability for exercise performance.

Rice cakes for fiber and complex carbs

Rice cakes contain ample amounts of carbohydrates, but compared to other grains, they don’t have as much fiber. Although fiber is an important part of a healthy diet, it slows the release of glucose into the blood that provides energy.

According to a 2018 report, high-glycemic carbs that pass through the digestive system quickly, such as rice cakes, can help to replace the glycogen that gets lost after an intense workout. It states that eating around 0.5 to 0.6 grams per kilogram of rapidly digesting carbs every 30 minutes for 2 to 4 hours post-exercise can increase glycogen synthesis.

Bottom Line: You can get all the nutrients and protein you need to refuel after a tough workout from whole foods. If you want to add more protein to your diet, you can do so with vegan protein powders.

Look for more ways to improve your workouts without breaking the vegan diet streak? Check out our plant-based diet and exercise tips!

The post The Best Post-Workout Vegan Foods to Build Muscle, Have More Energy appeared first on The Beet.

We have been conditioned, in our Western society, to structure our meals around protein, with the formula of a ‘meat-starch-veggie’ as a way of thinking about our next dinner, especially, and meat or poultry (or fish) has traditionally been looked at as the main source of that protein. Remove those options, and what do we have left? Plenty, as it turns out.

Whether you’re just starting your plant-based journey or well on your way toward ditching meat and dairy, it’s time that we rethink our protein sources, look to legumes and vegetables, nuts, seeds, whole grains, and the entire plant-based array of choices as clean protein sources. That starts by restructuring our view of our plates. Let me show you how you can replace that chicken (or other meat) with a plant-based equivalent, without sacrificing the protein that the meat would provide!

How Much Protein Do We Need?

Protein requirements vary widely per person, based on age, gender, physical activity levels, etc. Let’s talk about Recommended Dietary Allowance (RDA) for protein, which recommends 0.8 grams protein/kg body weight. This would mean that a 160 pound (73 kg) female would need 58 grams of protein daily. However, higher protein targets would apply for those who are physically active – ranging anywhere from 1.0 -1.8 g/kg or more. This would be 73 – 131 grams protein for a 160 lb female.

As well, research suggests that the timing of protein throughout the day matters. It has been found that there is an optimal window/sweet spot of protein that we can consume at each meal, in order to optimize muscle protein synthesis. This study suggests that that window is about 20-30 grams of protein per meal.

The takeaway: protein needs are highly individualized but certainly pay attention to the amount of protein that you’re getting at each meal – that may matter more than the total/day.

How much protein in a Chicken Breast

One 2.5 oz cooked chicken breast provides 22 grams of protein.  If we pair this with one potato and 1 cup of veggies, you will get approximately 28 grams of protein. This falls very nicely within that 20-30 grams of protein per meal target that we just discussed.

Plant-based protein-equivalents to a chicken breast

1. Edamame

Edamame is a great, neutral-tasting young soybean that really is a plant-based protein star! 1 cup of cooked edamame provides 24 grams of protein – isn’t that amazing! Enjoy edamame in a salad with another grain or on top of a green salad. They are also amazing as a snack with paprika or soy sauce!

2. Seitan

Seitan is made from wheat gluten, which is the main protein found in wheat. In 3/4 cup of seitan, you will get about 21 grams of protein. Have you seen the viral seitan chicken on social media?  I highly recommend this as a way to try seitan!

3. Tempeh

Now, onto one of my favorite plant-based protein sources: tempeh! Tempeh is a fermented soybean that has a firmer texture (compared to tofu) and a nutty flavor. 125 grams of cooked tempeh provides about 22 grams of protein! Enjoy tempeh as ‘tempeh bacon’ on a sandwich or as a salad/stir fry topping.

4. Tofu

Tofu is a food prepared by coagulating soy milk. Tofu can have varying amounts of firmness, ranging from silken, soft, firm to extra firm. In 125 g of firm tofu, you will get about 21 grams of protein. You can enjoy tofu in SO many ways – my favorite way to enjoy it lately is air-fried – so nice and crispy!

5. Lentils

Lentils are quite a protein-packed legume. In 1 cup of cooked lentils, you will get 19 grams of protein! One of my favorite ways to enjoy lentils is in a bean burger or falafel. Simply add the cooked lentils to a food processor to create a dough-like texture and cook on a frying pan or bake in the oven!

6. Chickpeas (or other beans) + Quinoa

Chickpeas (or other beans) will provide 16 grams of protein per 1 cup of cooked serving. You can add 1/2 cup of quinoa to this for another 5 grams of protein, to provide 21 grams of protein. Enjoy this combo in a stir fry or chili!

7. Bean Pastas

There are so many wonderful bean pastas on the market, which I almost always recommend as a go-to for new plant-based eaters. They are typically made from chickpeas, black beans, lentils, and edamame. They provide 23 grams of protein per 3.5 oz serving – impressive! Who would have thought that pasta could be so protein-heavy?

8. Hemp Seeds (in a smoothie)

In 1/4 cup of hemp seeds, you will get 13 g of protein. If you pair this with 1 cup of soy milk in a smoothie, for example, you will get about 20 grams of protein. You won’t get as much protein if you make a smoothie with another plant-based milk, such as almond or cashew. However, pea milk does pack a good protein punch, just like soy milk!

Protein Beyond Animal Sources

As you can see, there are many ways to get the amount of protein that a chicken breast will provide. Now, what is stopping you from shifting your diet more in the plant-based direction?  I encourage you to have fun experimenting in the kitchen with these options that I have showcased!

The post How To Get As Much Protein as a Chicken Breast in a Plant-Based Meal appeared first on The Beet.

A recent study found that plant-based protein works just as well as whey does in building muscle. The reason people think that plant-based proteins are not as good as animal proteins is that they are not “complete” proteins, since they are missing one or more amino acid building blocks. The counterargument is that your body knows how to combine two incomplete proteins into a complete protein, as long as both proteins are eaten within a 24-hour window, according to research.

Incomplete proteins combine in the body to make complete proteins

Your body makes 11 out of 20 amino acids it needs, leaving the other nine to be assembled from the foods we eat. “Although supplementing with protein post-workout is pretty common, it’s often unnecessary,” states Registered Dietitian, Lauren Armstrong. “We can meet our protein requirements simply through our diet by choosing various plant-based sources. The right combination can also make it a complete protein — with all the essential amino acids you need!”

In order to get a complete protein (found in animals), you need to combine different plant proteins into combinations so your body can create “complete” proteins. Some examples, from experts at Piedmont Health:

• Nuts with whole grains, such as almond butter on whole-grain toast
• Whole grains with beans: rice and beans, hummus on whole wheat pita
• Beans with nuts or seeds such as salad with chickpeas and sunflower seeds

So the key is to vary your diet to make sure you get an array of protein sources throughout the day. Studies have shown that eating protein before working out can help create a surplus of protein in the body, making it easier to build lean muscle, according to the American College of Sports Medicine.

In a study of college athletes given rice protein and whey protein, the athletes each trained three days a week and took in 75 grams of protein per day, divided into two groups: those who used rice protein and whey protein, and at the end of the study, each group had the same results in their perceived recovery, soreness, and readiness to train. At the end of the 8 weeks, there was no measurable difference in the two groups in terms of muscle gains or fat loss.

Plant-based foods that are nearly complete proteins

When choosing your protein source on a plant-based diet, some foods get you closer to the goal than others. Anything made from soybeans is an excellent source: Tempeh has the most protein, with 11 grams per 3 ounces, whole tofu has 8 grams per 3 ounces and 1/2cup of edamame contains 8 grams of protein.

Whole grains such as quinoa, buckwheat, and amaranth also are high in plant-based (clean, fat-free, heart-healthy) protein, so choose these when cooking dinner. One cup of cooked quinoa has 8 grams of protein, while one cup of cooked amaranth contains 9 grams and is gluten-free, while one cup of buckwheat delivers 6 grams of protein.

How much protein do you need to build muscle?

The Academy of Nutrition and Dietetics recommends that you consume no more than 0.8 grams of protein per kilogram of your body weight or .35 grams per pound of body weight per day to maintain the body composition you have now. So a person that weighs 165 pounds (75 kgs) should consume about 60 grams of protein per day. Protein contains 4 calories per gram so that means eating 240 calories in protein a day. You can get this from your diet, without the need to supplement, which can create protein overload.

As you age, you lose muscle mass each decade after the age of 30 in what’s known as sarcopenia, so the recommendation for daily protein goes up with every decade to rebuild the muscle you need. After age 30, people lose between 3 percent to 5 percent of their muscle mass per decade, so to maintain healthy muscle mass it’s recommended that people over the age of 65 consume 1.0 to 1.2 grams of protein per kilogram of body weight daily, according to research. A 130-pound woman over 65 needs 59 to 70 grams of protein daily, while a 150-pound man needs 68 to 81 grams.

As for muscle gain, studies have found that you need slightly more (but not that much more) protein in order to gain muscle mass, and it works best in combination with regular strength training. To facilitate muscle building, weight train at least three days a week, and add protein to your daily diet, since as your muscles recover and repair, they will absorb the protein and build back bigger after the punishment of working out. A meta-analysis published in the British Journal of Sports Medicine reviewed 50 studies and found that regular protein consumption, combined with regular resistance training, will use the protein to repair and rebuild, increasing their mass.

Exactly how much protein do you need to build muscle mass: To increase muscle mass in conjunction with regular exercise, the American College of Sports Medicine (ACSM) recommends that a person consumes between 1.2 to 1.7 grams of protein per kilogram of body weight per day. For a 130-pound woman looking to gain muscle mass and strength, that’s 71 to 100 grams a day, and for a 150-pound man, that’s 82 to116 grams per day.

More protein than the recommended daily amount is not better for you

More protein is not better for you, however, and “too much of a good thing” could be useless or even harmful for healthy individuals, causing a metabolic overload on the body, according to studies. Bodybuilders and dieters who routinely take in too much protein put a strain on their bones, kidneys, and liver, researchers state. “Moreover, high-protein/high-meat diets may also be associated with increased risk for coronary heart disease due to intakes of saturated fat and cholesterol or even cancer,” the study authors write.

Studies of what happens when people eat too much red meat have shown that they are increasing their long-term risk of heart disease. That study linked red meat consumption to elevated levels of TMAO, which is a marker that coincides with higher rates of cardiovascular disease.

So if you want to build muscle, add resistance training, and take in protein prior to exercise, according to the ACSM. “The process of protein turnover is increased with resistance training and can remain elevated for up to 48 hours in people beginning a new resistance training program,” according to their report. And before you use any protein product, discuss your supplementation plans with your trusted medical professional.

High protein diet has shown to maintain a healthy weight and lower appetite

Protein has been shown to help dieters feel full and muscle burns more calories at rest than fat does, but even if you are seeking to increase protein consumption for satiety you don’ need to take in more than 1.2 to 1.6 grams of protein per kilogram of body weight, research has shown.

In a meta-analysis published in the American Journal of Clinical Nutrition, the quantity of protein necessary to promote improved weight management and cardiometabolic outcomes lies somewhere between 1.2 and 1.6 g protein per kilogram of body weight, which is roughly 89 to 119 grams of protein per day for women or 104 to 138 grams of protein a day for men. “However, recent evidence suggests that lower protein quantities [i.e., 0.8 g protein per kilogram of body weight a day during energy restriction might be sufficient for body weight and fat mass losses, whereas higher protein quantities ([.e., 1.2 g protein per kilogram of body weight per day] are required for the preservation of lean mass.”

Bottom Line: To build muscle, don’t try to consume more than about 1.2 grams of protein per kilogram of body weight, since more protein is not better for you. If you are plant-based, vary your protein sources and add soybean products, whole grains, nuts, and seeds, since your body will make complete proteins out of the plant-based building blocks in your diet.

Top 10 Sources of Plant-Based Protein According to a Nutritionist

1. Seitan

Protein: 21 grams in ⅓ cup (1 ounce) Seitan isn’t as popular as other proteins, but it should be! Made from wheat gluten, its texture resembles ground meat. It’s often used in pre-made veggie burgers or meatless nuggets. Seitan has a savory taste, like mushrooms or chicken, so it works well in dishes that call for an umami flavor. With a hearty texture, seitan can be the star of practically any vegan main dish. Add it to stir-fries, sandwiches, burritos, burgers, or stews. Like tofu, seitan will take on the flavor of any marinade or sauce.

2. Tempeh

Protein: 16 grams in 3 ounces If you like a protein with a bit of bite, add tempeh to your list. Made from fermented soybeans, tempeh has a slightly nutty flavor and is pressed into a block. Most varieties include some sort of grains, such as barley or millet. Not only is tempeh a plant-based source of protein, but the fermentation process also creates good-for-your-gut probiotics. You can cut tempeh right off the block and use it as the base for a sandwich or pan-fry it with some sauce. Or, crumble, heat, and make it the star of your next taco night.

3. Lentils

Protein: 13 grams in ½ cup cooked Lentils come in multiple varieties–red, yellow, green, brown, black. Regardless of the type lentils are small but mighty nutritional powerhouses. They pack a good amount of protein as well as iron, folate, and fiber. When cooked, brown lentils retain their texture and can be the base for a grain bowl or make a hearty substitute for ground meat in meatballs, lasagna, tacos or Bolognese. Red lentils are a bit softer and make a nice add-in for a hearty soup, chili, or stew.

4. Hemp Seeds

Protein: 10 grams in 3 tablespoons Hemp seeds are a tender and nutty seed, derived from the hemp plant. They contain good amounts of omega-3s, iron, folate, magnesium, phosphorus, and manganese. They are also a solid source of both soluble and insoluble fiber, which helps to keep your digestive tract healthy and humming. Because they pack a double whammy of protein and healthy fats, hemp seeds can help satisfy hunger, preventing those embarrassing stomach growls as you slog your way to your lunch break. Add them to your morning smoothie or sprinkle them on top of yogurt, oatmeal, or even a salad.

5. Tofu

Protein: 9 grams in 3 ounces (⅕ of a block) Made from coagulated soybeans, tofu is the most popular plant-based protein. Soy is one of the only meatless “complete” proteins, meaning that it contains all of the essential amino acids that the body can’t make but needs for muscle and immune function. With 15% of your daily calcium needs, tofu is also a good replacement for dairy.

6. Edamame

Protein: 9 grams of protein in ½ cup This sushi appetizer is a nutrient powerhouse, so eat it anytime. Edamame is really just another name for soybeans in their pods. Let’s list off some stats–a small ½-cup serving of edamame has 9 grams of protein, 15% of your daily vitamin C, 10% of your daily iron and 16% of your daily fiber. Keep a bag of edamame in your freezer to serve as a fun-to-eat side dish or opt for the shelled variety to toss into salads or a grain bowl.

7. Quinoa

Protein: 8 grams per cup (cooked) Quinoa is an ancient grain and since it’s gluten-free a great choice for anyone avoiding gluten. Add it to your burger recipe to create filling texture, or instead of meat in your taco or burrito. Quinoa is among the healthiest foods on the planet, delivering phytonutrients that have anti-inflammatory qualities, so keep it in your pantry for any meal that needs a filling grain. Just remember to soak it and rinse before cooking to get rid of any bitter taste.

8. Black Beans

Protein: 7 grams in ½ cup (canned) Eating beans on the regular might as well be a prerequisite for a plant-based diet. Not only are canned black beans inexpensive, but they also contribute 10% of your daily iron and 25% of your daily fiber to your diet. For less than $1 a can, beans can be the star of tacos, quesadillas, salads, soups, burgers, or dips.

9. Amaranth

Protein: 6 grams in ⅔ cup (cooked) Chances are you’ve never cooked amaranth. But you should, since this tiny, gluten- free grain is packed with almost 30% of your daily fiber and 20% of your daily iron. Cook it like a traditional grain to yield a soft, porridge-like texture. Many people add amaranth to other a hot breakfast cereal mixture, like oats and quinoa. It also pops like popcorn. Toss it in a pot with some oil and wait for it to pop up into a nutritious snack.

10. Peas

Protein: 5 grams in ⅔ cup If peas were one of your most hated veggies as a kid, it’s time to give them another chance. These green beans are a great low-calorie protein to keep in your freezer. Sure, they don’t always taste great when steamed or microwaved (who wants to eat mushy, overcooked peas?), but they do blend well into a yummy puree that can be slathered on toast. To amp up the flavor, add some lemon juice or mint to your mix before you blend.

The post How Much Protein Do You Need to Build Muscle on a Plant-Based Diet? appeared first on The Beet.

Here we have 4 days worth of eating vegan or plant-based meals and snacks, that in the course of a full day of healthy eating meet or exceed the daily protein recommendation. Each of the days contains one breakfast, lunch, dinner, and a snack with protein values of each. If your biggest concern about trying out a plant-based (or vegan or vegetarian) diet is whether you will be able to get enough protein without animal products; after trying these meals you will realize how easy it is, and how delicious and filling the food tastes, without leaving you feeling like you need to take a nap

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These recipes can also be used as inspiration, so feel free to add ingredients to them, especially if you want to get even more of a protein kick.

For more tips and easy ideas of how to get your protein from plant-based sources, and what to shop for the next time you head to the supermarket. You’ll never need to go to the meat and dairy section again.

• The-top-20-vegetables-with-the-highest-protein-per-serving
• 15-legumes-with-the-most-protein
•  11-nuts-that-pack-the-most-protein
• The-10-highest-protein-grains-to-add-to-your-diet
• The-top-10-sources-of-plant-based-protein-according-to-a-nutritionist

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Day 1: Your Plant-Based Protein Plan

The first day starts with oatmeal and plant-based milk. This alone will start your day right with nearly 27 grams of protein and by simply adding in some pumpkin seeds or fruit you will spike that protein infusion well into the 30s. Over halfway there and it’s still early!

Lunch is a kidney bean and arugula salad, which is not only well balanced and filling but contains 23 grams of protein.

For an afternoon snack grab a handful of spicy roasted cashews with turmeric this snack will give you an extra 6 grams of protein and this recipe is also immune boosting with turmeric. Immune-boosting foods is always helpful especially during the colder months and with the current pandemic.

Dinner is a warm and cozy recipe of lentil meatballs, this meal will fill you up and packs 34 grams of protein.

On this first day, there are 90 grams of plant-based protein that tastes amazing but is surprisingly easy to reach a high level of protein. A note: You actually can get too much protein and if you are not careful you can end up gaining weight or bulking up and since this generally is not the goal of any healthy diet plan, you may want to pick and choose which meals and snacks you eat in this plan, and substitute out lighter choices to bring your protein totals more in line with the daily guidelines of 45 grams for women and 56 grams for men.

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Day 2: Your Plant-Based Protein Plan

For Breakfast, start your day with overnight chia pudding with fresh fruit and granola. It is easy to prepare the night before and quick to grab and go in the morning before work or school. This breakfast contains 15 grams of protein for a great start to the day.

Lunch is gluten-free tortillas with fresh salsa, beans and guacamole. This is easily shareable and to serve for lunch that your family and friends will love and contains 14 grams of protein.

For a sweet snack try the low-calorie vegan birthday cake protein bites, and as it says in the name they pack a lot of protein or about 5 grams of protein per ball so if you eat three of them you’re racking up 15 grams.

Dinner is a filling sweet potato and lentil tandoori curry. This dinner has a ton of flavor and has 27 grams of protein.

Your day just got you well above the goal, to 71 grams of protein if you ate all of that.

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Day 3: Your Plant-Based Protein Plan

The third day starts with a superfood smoothie with plant-based protein, this lets you start your day with a quick 17 grams of protein.

Lunch is a buddha bowl with tofu that has an easy almost 30 grams of protein. Buddha-protein-bowl

A snack of healthy oil-free beet hummus helps hold you over until dinner and contains 23 grams of protein.

The final meal of the day is curried quinoa and vegetable tacos with a garlic-tahini dressing that will finish your day off with 14 grams of protein.

This brings your daily total to 84 grams of protein, this satisfies the daily recommendation for both men and women.

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Day 4: Your Plant-Based Protein Plan

The fourth day starts with a tofu scramble with spinach and sun-dried tomatoes for breakfast that contains 27 grams of protein.

Lunch is an easy everyday lentil soup that can easily be stored and kept. This soup provides 19 grams of protein.

A yummy snack of crunchy toast with fresh spinach, avocado and tomato contain 6 grams of protein.

The final dinner is a crispy tofu satay bowl that packs a ton of protein in the tofu containing 40 grams.

The grand total of protein for day four is 92 grams!

The take away from this is that it is surprisingly easy for anyone to reach or even exceed the recommended daily protein intake on a plant-based or vegan diet. As long as you eat a variety of well-rounded meals and eat enough during the day you don’t need to think twice about getting enough protein.

The post How to Get Your Protein from Plant-Based Foods: 4 Days of Easy Meals appeared first on The Beet.