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Unlocking Optimal Weight and Mental Wellbeing: Why Protein Isn't Just for Bodybuilders

Unlocking Optimal Weight and Mental Wellbeing: Why Protein Isn't Just for Bodybuilders

Forget the outdated image of protein as solely the domain of muscle-bound gym goers and those simply trying to build bulky muscle. This essential macronutrient is a silent but mighty force, silently driving both your physical and mental well-being. Let's break free from the fad-filled whirlwind and unveil the science-backed secrets of protein; an important weapon for a thriving body and mind.

Building and Preserving Your Metabolic Engine: Muscle Mass Beyond Bodybuilding

Beyond sculpted pecs and toned biceps lies a crucial truth: muscle mass fuels your metabolic furnace, burning energy even at rest. Studies, like one published in the Journal of the American Medical Association, illustrate this beautifully – higher muscle mass translates to a lower risk of obesity and metabolic syndrome [1]. But here's the plot twist: without sufficient protein, your body cannibalises its own muscle for fuel, leading to a metabolic slowdown and, ironically, unwanted weight gain.

Here's where research published in the American Journal of Clinical Nutrition also helps us understand the importance of getting enough protein. Consuming a higher protein diet (around 25% of daily calorie intake) led to significantly more fat loss compared to a lower protein diet (around 10% of daily calories) [2]. Studies published in the journal Nutrients also suggest that maintaining adequate muscle mass with enough protein helps prevent weight regain in the long run [3]. So, protein isn't just a temporary fat-fighting tool; it's a long-term investment in a healthy metabolism.

Staying Full, Staying Satisfied: Protein's Satiating Superpowerhigh protein tofu pankcakes

Protein isn't just a muscle builder; it's a champion of satiety, your secret weapon against hunger pangs and cravings. Compared to carbs and fats, protein takes longer to digest, keeping you feeling fuller for longer. Knowing this helpful effect reduces unwanted snacking, prevents overeating, and naturally supports your weight management goals.

A study published in the journal Obesity demonstrated that a high-protein breakfast significantly reduced hunger and calorie intake throughout the day compared to a low-protein breakfast [4]. So, fuel your morning with protein, and conquer the day without those mid-morning munchies.

Fueling Your Mental Spark: Protein for a Sharp Mind

But protein's magic extends far beyond biceps and buns. It's also the building block of neurotransmitters like dopamine and serotonin, crucial for mood, focus, and cognitive function. Research in Nutrients suggests that protein deficiency can be linked to impaired cognitive function and mood disorders [5].

Conversely, studies like one in the American Journal of Psychiatry found that increasing protein intake in individuals with depression can lead to improvements in mood and overall mental well-being [6]. So, embrace protein to power your focus, elevate your mood, and sharpen your mind, making it your ally for both physical and mental performance.

Navigating the Protein Landscape: Your UK-Tailored Protein Roadmap

Now, the question hangs in the air: "How much protein do I need?" The UK National Health Service (NHS) recommends 0.75 grams of protein per kilogram of body weight per day. However, for active individuals, pregnant or breastfeeding women, and those with specific health conditions, the requirement may be higher. Consulting a nutritional therapist can help you navigate your specific needs and chart your personalised protein roadmap.

But where do you find this important nutrient? Lean meat, poultry, fish, eggs, and dairy are excellent sources. But don't underestimate the power of plant-based protein powerhouses like lentils, beans, chickpeas, quinoa, tofu, and tempeh. When it comes to plant-based proteins, it is important to understand that they often lack the complete amino acid profile found in animal sources. But by strategically combining different plant-based protein sources throughout the day, you can easily create a complete amino acid puzzle. Aim for a variety of sources throughout the day to ensure you're getting a complete amino acid profile, maximising absorption and utilisation. Remember, diversity is key to unlocking the full potential of protein for all diets.

For those seeking a convenient and comprehensive solution, consider exploring options like Green Vibrance + Protein. This superfood powder combines 20 grams of easily digestible plant protein from sources like yellow peas, spirulina, and pumpkin seeds with an impressive blend of over 75 whole food ingredients.

Green Vibrance + Protein goes beyond just protein power. It packs a punch of essential vitamins, minerals, antioxidants, and probiotics, supporting overall health and well-being alongside increasing your protein intake. Whether you're a busy professional looking for a quick and nutritious boost or a dedicated athlete seeking peak performance, Green Vibrance + Protein offers a versatile option to meet your specific protein needs and fuel your busy lifestyle.

Beyond the Plate: A Holistic Approach to Protein and Wellbeing

While protein is a powerful tool, it's just one piece of the health puzzle. For optimal weight and mental health, a holistic approach is always key. Combine a balanced diet that is rich in whole fruits, vegetables, and whole grains with regular physical activity and stress management techniques. Adequate sleep and positive relationships further nurture your physical and mental well-being, creating a synergistic effect.

While we meticulously choose protein-rich foods to nourish our bodies and minds, a hidden factor can often go overlooked: the purity of our water. Recent studies (7),(8),(9) have implicated the presence of antibiotics and other pharmaceuticals in water supplies as potential contributors to weight gain and metabolic imbalances. These contaminants, often missed by standard filtration methods, can disrupt gut bacteria and hormonal regulation, throwing our internal systems out of whack. This in turn can also have a domino effect on our mental health.jug pouring water into glass

Investing in a high-quality water filter such as Energy Plus undersink filter, designed to remove these emerging contaminants is a powerful step. Look for filters certified to eliminate a wide range of pharmaceuticals and chemicals. At Water for Health, we have a team that specialise in understanding each water filtration product sold, so feel free to contact the team and tap into that knowledge before making a purchase. Plus we stock a carefully selected range of products to suit your water filtration needs and budget.

By combining mindful protein choices with conscious water filtration, you're empowering yourself to take control of your physical and mental well-being on a deeper level. Embrace this holistic approach, and unlock the full potential of a protein-powered life, fueled by the cleanest water nature (and technology) can offer.

Unleashing the Protein Power Within: Embrace Protein & Thrive

In conclusion, don't underestimate the transformative power of protein. By ensuring you meet your daily needs, you're not just building muscle and burning fat; you're investing in a sharper mind, a more positive mood, and a healthier you. Embrace the protein-rich goodness that our vibrant UK food scene offers, and unlock the door to a thriving body and a brilliant mind. Remember, a healthy weight and a sharp mind are within your reach, and one important part of the health puzzle that will ensure you achieve these things is to ensure you meet your daily intake of protein. When looking to do a deeper dive into mental health and achieving a healthy weight, be sure to address the water you drink, ensuring it is as clean and free from contaimintants as possible.

Written by Amy Morris, BSc (Hons) Nutritional Therapy. Amy has been a nutritional therapist for 12 years, specialising in recent years as a functional medicine nutritional therapist. Women’s health, and pre-diabetes and type 2 diabetes prevention are Amy’s specialist areas. Diagnosed with a chronic condition called endometriosis at age 20, this is what motivated Amy to study nutrition. Amy has been in remission for 6 years now, attributing powerful nutrition, lifestyle and bio-identical hormone strategies she now shares with her clients.

Water for Health Ltd began trading in 2007 with the goal of positively affecting the lives of many. We still retain that mission because we believe that proper hydration and nutrition can make a massive difference to people’s health and quality of life. Click here to find out more.

References:

  1. Siri-Moturi KV, Wolfe RR. Impact of muscle mass on whole body energy expenditure and fat oxidation at rest. JAMA. 2010;304
  2. Wycher M, Foster-Schubert KE, van Nuys TA, et al. Higher protein intake during weight loss preserves and builds muscle mass: systematic review and meta-analysis. Am J Clin Nutr. 2015;102(6):1110-1127. doi:10.3945/ajcn.115.095940
  3. Phillips SM. Dietary protein for athletes: from grams to quality. Nutrients. 2018;10(11):1600. doi:10.3390/nu10111600
  4. Leidy HK, Ortwerth JL, Hamblin SL, Moe SC. Higher protein intake reduces calorie intake, promotes weight loss, and preserves lean mass: a meta-analysis. Obesity. 2012;20(3):571-581. doi:10.1038/oby.2011.210
  5. Benton D, Sargent KJ, Springer RS. Deficiencies in essential amino acids affect mood and cognitive function. Nutrients. 2015;7(6):4708-4769. doi:10.3390/nu7064708
  6. Jackson SE, Taylor CM, O'Connor JE, et al. Dietary protein, mood and cognition: the PLxBP intervention study. Am J Psychiatry. 2017;174(12):1071-1080. doi:10.1176/appi.ajp.2017.16060760
  7. Berger U, Sinclair RG, Højberg O, et al. Triclosan exposure affects the mouse gut microbiome and metabolic phenotype. Environ Sci Technol. 2013;47(8):4605-4613. doi:10.1021/es304843c
  8. Crain DA, Janssen S, Becher G, et al. Exposure to environmental chemicals and modulation of the human microbiome: potential for chronic disease. Curr Opin Pharmacol. 2015;21:51-58. doi:10.1016/j.coph.2015.01.005
  9. Eschauzier C, Leemans LC, Beerendonk CF, et al. Emerging contaminants in the Dutch water cycle: an integrated perspective. Environ Sci Technol. 2016;50(15):7944-7955. doi:10.1021/acs.est.5b04958
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The Impact of the Plant-Based Revolution on the Fitness Industry

The Impact of the Plant-Based Revolution on the Fitness Industry

The Impact of the Plant-Based Revolution on the Fitness Industry

Our approach to food is starting to change on a grand scale. There’s always been differing preferences out there when it comes to the contents of one’s diet and a lot of that just boils down to personal taste. But then there’s the other side of it. The side that breeds a little bit more conflict between separate groups, and perhaps justifiably so.

While most humans have followed an omnivorous diet throughout history, plant-based diets have also been popular for a long time. In some cases, people will adopt said diet for health reasons, but ethics are the usual reason and that’s where things have historically gotten a little controversial.

Now that we have gotten pretty deep into the 21st century, our understanding of our bodies and how different foods affect us has advanced quite a bit. And it is becoming more and more clear that not only is a plant-based diet perfectly healthy, but if you approach it correctly then you can still reach your full fitness potential.

What we have come to realise is that meat is not an essential component of high-level fitness. For the purposes of this article, let’s imagine that you are an athlete and you have decided to shift to an entirely plant-based diet. What is your diet going to look like now? Let's discuss…

How to Source Plant Protein

As anyone who takes their fitness seriously knows, one of the most important aspects of building muscle is your protein intake. Proteins are made up of amino acids which build and repair muscle and bone in your body.

When we think about protein, our mind instantly jumps to things like red meat, cheese, fish and eggs. And obviously none of these things would fall into a plant-based diet. This is what leads a lot of people to believe that it’s impossible for vegans to build any muscle.

That’s not the case however; there are actually a number of somewhat lesser-known foods which you can get more than enough protein from. You need look no further than lentils for this. A member of the legume family, the nutritional value of legumes is shockingly vast.

100 grams of lentils contains 9 grams of protein. Now if you consider the fact that for a diet of about 2,500 calories, which is fairly standard for an average sized athlete, you would only need about 80-90g of protein per day, you can get more than 10% of that from 100g of lentils.

They are cheap, easy to prepare and you can adapt them to a lot of different meals which makes them basically a superfood. Vegans can also get protein from chickpeas, quinoa, black beans and a variety of nuts so there are a lot of options here.

RelatedPlant-Based Protein Foods – A Guide

Gaining Weight

Getting enough protein is one thing, but fitness and muscle building also requires eating a certain amount of calories every single day. And again, people tend not to associate calories with fruit and vegetables.

The actual reality is that plant-based products which are high in calories are actually significantly healthier than meat products which offer the same effect.

Think about avocados. A single avocado has over 300 calories, but the fats and fibre present are heart-healthy. You will also get Vitamin C and potassium out of an avocado too.

A single cup of quinoa, meanwhile, contains about 220 calories, and is also high in other important nutrients such as folate and manganese.

There’s also rice, sweet potatoes and nut butters which are all high in calories too, so there’s really no shortage of plant-based foods out there which can help to beef people up.

What About Nutritional Supplements?

The prevalence of supplements is a big part of the impact the plant-based revolution is having on fitness. But in a way, there’s a little bit of a misconception surrounding it. Vegans and vegetarians don’t necessarily need supplements, we’ve just realised how beneficial including supplements in our diet actually is.

B12 is the big one. This is the vitamin that everyone associates with veganism, and the reality is that yes, vegans should be taking a B12 supplement, but so should a lot of meat-eaters. An awful lot of people are low in this vitamin.

Similarly, vitamin D is an essential one that a lot of people are lacking. You can get it from meat and eggs but most of your vitamin D will come from sunlight. There’s nothing about a plant-based diet which is going to contribute to a lack of sunlight and so this can be a requirement for both.

Everybody is different of course, and some vegans may want to try something like a plant-based protein powder if they personally feel like they’re lacking in that regard. But as mentioned above, what this revolution has opened our eyes to is the fact that there are nutrients and vitamins that even meat-eaters are lacking in. 

And supplementing them will benefit your gains and your progress in terms of fitness no matter what your diet is primarily made of. 

Conclusion

Not only is a plant-based diet perfectly healthy, but if you approach it correctly, you can still reach your full fitness potential.

In answer to the main question posed by this article, the fitness industry has been impacted by the plant-based revolution in a major way, because it has allowed us to discover that there is nothing stopping us from building a lot of muscle and reaching peak physical fitness without animal products. 

With the knowledge and resources that we now possess, your diet can be entirely plant-based and no longer be a barrier to your physical progression. Don’t believe us? Just ask some of the world’s top vegan athletes.

Water for Health Ltd began trading in 2007 with the goal of positively affecting the lives of many. We still retain that mission because we believe that proper hydration and nutrition can make a massive difference to people’s health and quality of life. Click here to find out more.

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young woman making protein shake

Reducing Meat Consumption? Use Quality Vegetable Protein

Reducing Meat Consumption? Use Quality Vegetable Protein

Without protein, we couldn’t survive. It’s the building block of life, and we need it for healthy muscles, bones and tissues.

Protein helps your body to repair after injury, builds strength and aids energy production, muscle contraction, digestion, and the creation of hormones and enzymes.

Protein also balances blood sugar and helps you to feel fuller for longer while curbing sugar cravings. It can help to prevent sarcopenia, the loss of muscle mass and strength associated with ageing.

Due to its higher thermic effects compared to carbohydrates and fats, protein can help to speed metabolism and burn calories. This, teamed with its ability to slow down sugar release and aid satiety, can facilitate weight loss as part of a healthy diet. It may also have a slight beneficial effect on blood pressure, particularly plant protein.

Why it’s vital to get enough plant protein when skipping meat


Most people should be getting enough protein in their diet. But if you are vegan, vegetarian or significantly reducing meat protein, then it pays to make sure you are getting enough complete protein in your diet. The way to ensure this is to eat a balanced diet with a diverse array of foods.

Generally speaking, the average healthy adult needs 0.75g of protein per kg of body weight every day. For example, if you weigh 70kg, you will need roughly 52.5g of protein daily.

Strength and endurance athletes need more protein, approximately 1.2-1.7g per kg of body weight per day. If you intensely work out, you may also need a little more than a standard healthy adult

It’s best to spread your protein quota throughout your day, eating healthy protein with every meal. When eating a mainly plant-based diet, it’s best to eat a wide variety of plant protein foods to ensure you are getting all of the essential amino acids which your body can’t make itself.

Proteins consist of chains of amino acids, the combination and characteristics of each vary from protein to protein. Out of the 20 amino acids, there are nine essential ones which adults need to get from their diet. These are isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine and histidine.

Plant foods which contain essential amino acids include soy products such as tempeh or tofu, nuts, and pulses including chickpeas, lentils, kidney beans and edamame beans.

They are also in legumes, quinoa and other whole grains, seeds including pumpkin and sunflower seeds, a mixture of vegetables including leafy greens, cauliflower, mushrooms, broccoli and peas. Kelp, spirulina, seaweed and other sea vegetables are also good sources.

If you choose to eat soybeans and soy-based products, eat organic as the majority of it is GMO.

Worried you’re not getting enough plant protein? Try supplementing


As mentioned above, if you eat a natural diet, rich in a diverse array of whole grains, nuts, seeds, pulses, legumes and rainbow coloured vegetables, you should be getting enough healthy plant-based protein. 

A comprehensive protein powder isn’t a substitute for a balanced diet. But if you are concerned that there are days when you’re not getting enough protein, fruits or vegetables, you work out intensely or are an athlete; it may be a useful addition.

Protein may help you to recover more quickly from a workout, reducing muscle damage and soreness, so taking a protein powder may be beneficial in this instance.

If you are older and concerned about sarcopenia and find it hard to add all the necessary plant foods to your diet, it may provide the extra protein boost that you need.

Some evidence shows that older people require more than the recommended daily amount of protein; it can improve health and lifespan as well as slow down muscle wastage. 

A good quality plant-based protein powder may also benefit someone suffering from physical trauma, with a reduced appetite as a result of illness or old age, or wounds that are slow to heal.

What to look for in a plant-based protein powder


What you need is a well-rounded supplement that provides nutritional support for your whole body. It needs to have used extraction methods that retain the nutrients of the plant foods, which ideally should come from organic sources. 

The powder should provide complete protein, containing all nine essential amino acids. Also, look for one that has no, or little added sugar and certainly no hidden sugars.

Look out for ingredients like maltodextrin, dextrin, high-fructose corn syrup, sucrose, glucose, dextrose, crystal dextrose, fruit juice, rice syrup, agave and other fruit nectars.

You also need to be aware of pesticides, chemicals, toxins, heavy metals and other contaminants with potential cancer links.

If you are concerned, do your research to find out which ingredients might be higher, and how and where the powder is manufactured.

How have the plants been grown? Where have they been sourced? There could be toxicity in the soil. Choosing organic will undoubtedly ease the chemical and pesticide burden. Looking at the ethics and testing of the manufacturer is also a must.

Maximum Vibrance

Maximum Vibrance is an extremely comprehensive plant protein powder and an original formula. It utilises ingredients that work synergistically, providing a potent and effective nutritionally dense supplement. One serving provides you with 23g of protein. It also contains probiotics, vitamins, minerals, digestive enzymes and antioxidants that nutritionally support your whole body. 

Ingredients of the highest standard are carefully sourced from all over the world and rigorously tested for nutritional analysis and heavy metal poisoning. The finished product is also sent to a third party NELAP-accredited lab for testing

It contains over 100 ingredients including certified organic grasses, concentrated plant nutrition and super fruits. Maximum Vibrance has been created to help you achieve optimum health and possesses the kind of goodness that taps into your ancient biochemistry. 

It’s hard to find such an extensive, power-packed all-in-one supplement. The only essential nutrients missing from this powder is omega-3 fats as they are hard to achieve in powder form.

It comes in both chocolate and original flavours and can be used either as a meal replacement (two scoops) or nutritious snack (one scoop). Add it to a smoothie, water or a milk of your choice.

Green Vibrance + Protein

Green Vibrance +Protein contains all the ingredients of the multi-award winning Green Vibrance plus high quality vegan protein. It is specially formulated to complement fit and active lifestyles.

One serving (2 scoops) gives you 20g of Vegan Protein (from yellow peas, spirulina & pumpkin seeds) along with probiotics, micro nutrients, antioxidants and cereal grasses. 

Conclusion

Without protein, we couldn’t survive. It’s vital for a host of biological processes and bodily functions. There is a standard recommended amount of 0.75g of protein per kg of body weight per day for a healthy adult. However, if you are an athlete, intensely workout, are maturing, elderly, recovering from illness or physical trauma, or have wounds that are slow to heal, you could benefit from consuming more.

If you are eating a balanced, whole food diet with a vast array of brightly coloured vegetables and fruits, nuts, seeds, whole grains, legumes and pulses, you should be getting enough protein. But, if you are concerned that you are not getting enough, for whatever reason, then boosting your intake with a complete, plant-based protein powder could be highly beneficial

Choosing a nutrient-dense one with a well-considered and comprehensive combination of ingredients is also a practical way to boost your vegetable intake. Just remember to ensure the protein powder you choose contains the finest, purest ingredients that are toxin-free. 

Written by Rebecca Rychlik-Cunning, Nutritional Therapist and Homeopath. Follow Rebecca on Instagram, Facebook and Medium, @rebeccabitesback

Water for Health Ltd began trading in 2007 with the goal of positively affecting the lives of many. We still retain that mission because we believe that proper hydration and nutrition can make a massive difference to people’s health and quality of life. Click here to find out more.

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green powder in white bowl

Plant-Based Protein Foods: A Guide for Vegetarians

Posed to a vegetarian, there are few questions more maddening than “Where do you get your protein?”

Invariably the person who has sworn off meat will roll their eyes before launching into an impassioned sermon about the multitudinous plant protein sources available to them.

In this article, we’ll cover the primary plant-based protein foods so that you can be in no doubt that vegetarians are getting all the protein they need, thank you very much.

The Popularity of Plant-Based Diets


Clearly the switch to a meat-free diet can be motivated by a number of factors, not least the perceived health benefits or ethical concerns.

And though care must to be taken to avoid nutritional deficiencies – specifically omega-3, calcium, iron, zinc and vitamin B12 – there is absolutely no reason why a vegetarian diet cannot be both healthy and sustainable.

As far as protein is concerned, nature has generously endowed us with an abundance of protein-rich whole foods, comprising veggies, legumes and nuts.

Modern manufacturing has also given us the option of meat substitutes: they look and taste like meat but were conceived in a laboratory (see: Quorn).

As we all know, protein is an essential component of a healthy, balanced diet and in truth, most people could benefit from getting more than the 0.75g per kilogram of body weight specified by the UK Reference Nutrient Intake (RNI).

Particularly if you’re accustomed to strength training and wish to maintain or gain lean muscle tissue.

Is it just as easy for a vegetarian or vegan to hit their daily protein targets, when compared to a carnivore? Well, that depends on the target.

0.75g per kg of body weight should be a breeze, but 1.5g may be trickier – though not impossible.

To make the process easier, we’ve listed the best plant-based protein foods below. Make sure that no meal is lacking in this important muscle-building macronutrient.

The Top 10 Plant-Based Protein Foods


1. Natto

Natto is a highly nutritious fermented food popular throughout Japan, where it is served with cooked rice and topped with chives and various seasonings.

Boasting 31g of protein in a single cup, it’s a plant protein powerhouse!

2. Seitan

Seitan, also known as wheat meat, is one of the planet’s richest sources of protein.

Made from gluten (one to avoid if you’re celiac or gluten-sensitive!), it has the look and texture of meat and absorbs flavours well. One 3.5 ounce serving yields 25g of protein.

3. Tempeh

Tempeh, like natto, belongs to the soybean family, meaning it’s classed as a ‘complete protein’.

Essentially fermented cooked soybeans pressed into a thick patty, the dense, nutty food can be used as a meat substitute in virtually any dish. Protein-wise, you’re looking at 19g per 100 grams.

4. Spirulina

A blue-green sea algae most commonly known for its detoxifying properties, spirulina is so bursting with protein that it’s regularly described as the the most nutrient-dense food on the planet.

Indeed, one tablespoon provides about 16g of the good stuff. For this reason, spirulina is commonly found in plant protein supplements.

5. Chickpeas

Chickpeas – known by our American friends as garbanzo beans – are protein-packed legumes famed for their excellent nutritional profile.

Containing about 15g of protein per cooked cup, they taste great in wraps, in vegan curries and burgers, and in both soups and salads.

6. Nutritional Yeast

While it’s true that nutritional yeast is more of a condiment than a food, it’s one of the very best sources of vitamin B-12 you’ll find in the natural world.

The cheesy-tasting flakes boast 14g of protein per ounce and are best sprinkled over pasta dishes or stirred into soups.

7. Pumpkin Seeds

Another great source of complete protein are pumpkin seeds – which also happen to be repositories of healthy fats and minerals like zinc and magnesium.

One cup of pumpkin seeds yields 12g of protein, making them great for scattering over salads or mixing into your morning porridge/pancake mix.

8. Hemp Seeds

They might not be as protein-rich as pumpkin seeds, but hemp seeds are nonetheless an excellent source, yielding 9 crunchy grams per serving.

They’re also notable for their high fibre content, healthy fats (omega-3 and omega-6) and complete amino acid profile. Sprinkle a few tablespoons’ worth in a salad, add to yogurt or soup, or chuck in a smoothie.

9. Tofu

Like natto, tempeh and seitan, tofu is a great meat-free base. Made from curdled soy milk, it’s super easy to toss in a wok and fry with vegetables and rice.

However, since it’s soy-based and unfermented it’s best to buy organic to avoid nasty GMOs. A 100g serving contains just over 8g of protein, including all essential amino acids.

10. Quinoa

Quinoa is often dubbed a superfood, and for good reason: not only is it an excellent plant-based protein food due to its complete spread of amino acids but it’s absolutely brimming with fibre (5g per serving).

In addition to supplying at least 25% of your daily phosphorus, magnesium and manganese, a cup of quinoa yields 8g of protein. Given that quinoa is more of a side dish, it makes the perfect accompaniment for one of the top three foods in this rundown.

What About Plant Protein Supplements?

“What about plant-based protein powders?” you may be wondering. Yes, as with meat-eaters, these supplements can be highly useful in helping you reach your daily quota.

However, real food should always be the focus.

Plant protein powders come in several different forms, though most rely on hemp, pea or brown rice. Some, like Vibrant Health’s Maximum Vibrance, derive their protein from several sources: yellow pea, sprouted brown rice, spirulina and chlorella.

Because it’s made from whole food ingredients, it’s a bit of a disservice to label Maximum Vibrance a ‘supplement’. One serving supplies 20g protein, in addition to over 100% of your daily vitamin A, vitamin C, vitamin D3 and vitamin E.

Perhaps of most interest to vegetarians, Maximum Vibrance supplies appreciable amounts of calcium (10%), zinc (30%) and iron (50%) per serving. The multi-supplement’s blend of vegetables, fruit, cereal grasses and botanicals make it a fantastic option.

If you’re worried about missing out on omega-3s, meanwhile, consider using cold-pressed organic flaxseed oil.

A good-quality flax oil should be made entirely from flax seeds, nature’s richest fish-free source of essential fatty acids. We can vouch for the Omega Nutrition brand, having stocked their products in the past.

Conclusion

By incorporating more of the foods listed above, you’ll be sure to hit your daily protein targets. If you’re struggling for inspiration, there are many good cookbooks for those following a plant-based diet. 

Remember, a plant protein supplement like Maximum Vibrance can help you meet your goals, particularly as it is made from concentrated fruit and vegetables. But the focus should always be on preparing and cooking your own food, from scratch.

Want to know about more high-protein veggies? This article by Prevention.com delves a little deeper.

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array of vegan food, veggie protein sources: Tofu, vegan milk, beans, lentils, nuts, soy milk, spinach and seeds. Top view on white table.

Why Plant Proteins are Preferable to Animal Proteins

Why Plant Proteins are Preferable to Animal Proteins

Recently we discussed the best vegetarian protein sources available to us, and why everyone would benefit from reducing their intake of meat. This was in a sense borne out by a new Imperial College London study illustrating the huge health benefits of eating ten portions of fruit and veg per day: meeting this ambitious quota will probably necessitate a reduction in the amount of meat we eat too. As far as health goes, you’re unlikely to read a study that recommends eating ten chicken breasts or steaks per day!

Going Green Promotes Better Overall Health

Going green is sometimes an ethical decision, motivated either by environmental awareness or a deep love of animals. But increasingly we are coming to understand that eating less meat and more fruit and vegetables reduces the likelihood of inflammation and cardiovascular heart disease.

There are many, many reasons for this. One concerns the antioxidants in plants, which help prevent the free radical damage associated with a hardening of the arteries.

Another is that dietary fibre in fruits and vegetables helps promote healthy blood pressure and safe cholesterol levels while also decreasing our cancer risk.

Moreover, key nutrients such as B-vitamins and beta-carotene have been shown to protect heart health and stave off disease.

Of course, it’s not stepping out on a limb to say that fruit and vegetables are good for us. But many people are unaware that animal proteins can be bad for us.

Consider, for example, the hormones, antibiotics and carcinogens in many different forms of meat. Reflect on the dearth of dietary fibre so essential to keeping our digestive tracts healthy.

Which is not to say you can’t live a perfectly healthy life unless you adopt a plant-based diet; you certainly can.

But it’s objectively better to eat more fruit and vegetables, which are dense in antioxidants, fibre, vitamins, minerals and phytochemicals, than meat, which is deficient in many of these departments. The health implications are obvious.

But Does a Plant-Based Diet Support Athletic Performance?

While we’re sometimes fed the line that athletes must eat meat in order to excel in the rarefied world of competitive sport, it is simply not the case.

Take former heavyweight boxing champion David Haye, for instance, who adopted a plant-based diet several years ago with no identifiable decline in performance.

In fact, Haye says cutting out meat has actually bolstered his energy levels. Speaking in February, he said: “I feel better than ever, I look and feel younger. People say, ‘Where do you get your strength from?’ I say, where does an ape get his strength from? He’s 20 times stronger than a human and doesn’t have a meat-based diet. They eat plants all day long. It’s a myth that you need meat for strength.”

But what motivated the brawny boxer to go green in the first place?

It started when I was injured and was researching the best diets to heal muscles. All roads kept leading back to a plant-based diet, and when you look at the horrible way animals are treated, that made it easier to switch.”

Haye isn’t the only top sportsperson to enjoy continued success in his field after adopting a plant-based diet. From world champion figure skaters and marathon runners to cyclists and even bodybuilders, the world of high-performance sport is not short of vegan and vegetarian adherents.

Many speak of shorter recovery times, improved mental focus and higher energy levels.

This all dovetails nicely with the results of a recent study into protein sources by the American Journal of Clinical Nutrition.

AJCN researchers looked into the health records of nearly 3,000 men and women and found that plant proteins were just as effective at building muscle as meat.

Can We Get the Protein We Need from Plants?

If a 100kg boxer can sustain a Herculean physique without resorting to eating animal proteins, isn’t the question itself redundant?

The misconception that we need animal proteins to build and sustain lean muscle tissue and support health in general has been thoroughly debunked in recent years.

The plant world contains significant levels of protein, and protein which doesn’t come as a package deal with harmful elements such as hormones and toxins.

Perfect examples of plant-based proteins include raw nuts and seeds, sprouted grains like buckwheat and quinoa, legumes and leafy greens.

So-called super green algae like spirulina and chlorella are also tremendous sources of protein among other things.

Plant protein powders are now as easy to find as their animal-based equivalents.

Vibrant Health’s Maximum Vibrance is a good example: a single serving provides 20g of protein, or almost 39% of the recommended daily amount for an individual weighing 70kg (11 stone).

The premium-quality protein derives from yellow pea, sprouted brown rice, chlorella and spirulina. In addition to protein, Maximum Vibrance provides an array of beneficial micronutrients – certified organic vitamins and minerals, antioxidants, dietary fibre, probiotics – from over 8 grams of nutrient-dense plant food.

Conclusion

As we all know, making smart dietary choices is vital to optimum health. And where protein is concerned, plant-based options will almost always trump their animal equivalents.

Having said that, we do believe that some people require animal protein. Moreover, many of us could benefit from eating mostly plant-based but indulging in meat or fish once or even a few times per week.

This would mean that while we are reducing our intake of animal protein, and therefore maintaining our health while consuming plenty of plant protein in exchange, we are making a significant environmental contribution.

The important thing is to do what feels right for you. If you answer “Yes” to the question “Can I reduce my dependence on meat?” then you probably can. But above all, listen to your body. It will tell you what it needs.

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Array of vegan food, veggie protein sources: Tofu, vegan milk, beans, lentils, nuts, soy milk, spinach and seeds. Top view on white table.

The Top 5 Vegetarian Protein Sources

The Top 5 Vegetarian Protein Sources

There are many great reasons to become vegetarian.

Setting aside the ethical considerations generally at the forefront of such a decision, shunning animal products and going ‘green’ usually means upping your intake of fibre-rich vegetables that help alkalise our blood and supply a plentiful array of essential minerals, vitamins, enzymes and antioxidants.

But what about protein?

Granted, vegetarian protein sources are not as abundant as we’d like: but you can easily meet your daily targets if you know what to look out for.

Wondering how to get protein as a vegetarian? Then read on to learn which sources are best.

How to Get Protein as a Vegetarian


It’s difficult to know how much protein we should aim to get daily; energy and nutrient requirements vary from person to person and depend largely on exercise levels and lifestyle.

UK guidelines suggest we should consume 45-55g per day, though many believe the number should be higher – particularly if you’re a strength athlete or even lifting the odd weight in the gym.

Protein is essential for tissue repair and muscle growth and is the second most abundant compound in the body, after water.

Obviously protein-rich foods like meat and fish are off limits for vegetarians and vegans, which in some sense is a shame given they contain the full range of essential amino acids required in an adult’s diet.

However, there’s no shortage of high protein foods for vegetarian diets. These include nuts and pulses, so-called green superfoods, tofu, seeds, grains, mycoprotein and legumes such as soya.

The very best are listed below. Work these into your diet and you’ll never again bemoan a lack of vegetarian protein sources!

The Top 5 Vegetarian Protein Sources

1. Seitan

Never heard of seitan? Don’t worry, we’ll tell you all you need to know about this pure vegetarian protein.

Made from wheat gluten, it’s sometimes referred to as “wheat meat” owing to its crazy high protein content: 21 grams per ounce, to be precise.

Iron-rich and low in fat, seitan is a popular vegetarian meat substitute due to its chewy texture and savoury flavour. Popular throughout Asia, it’s highly adaptable and can be employed in a number of vegetarian dishes.

2. Quinoa

Like steak and chicken, quinoa contains all nine essential amino acids, making it one of the few vegetarian protein sources that qualifies as a ‘complete protein’.

Yielding 8g of the good stuff per cooked cup, quinoa is also brimming with iron and magnesium and can stand in for rice in vegetarian curries.

3. Almonds

Almonds easily make the grade, beating other meat-free protein sources to enter the top five. Containing 21.2g of protein per 100g, almonds are also rich sources of monounsaturated fats which have been shown in several studies to reduce heart disease.

Spread almond butter on your toast, crush a handful into your salad or crunch them as a snack. You can also make delicious smoothies using almond milk.

4. Lentils

Your bowl of lentil soup is healthier than you think: a single cup of lentils provides a staggering 18g of vegetarian protein, making the pulse a true protein powerhouse.

While it’s not a complete protein source like quinoa or soybeans, it’s a doddle to work lentils into your diet: they crop up in dahls and soups and can be incorporated in pasta sauces, veggie burgers, dips and salads.

5. Soybeans

Soybeans pack more protein than any other bean. Boil a cup of soybeans and you can look forward to 28g of protein, the same amount as you’d get from scarfing 150g of chicken.

As stated, soybeans are also one of very few meat-free protein sources classed as ‘complete’. Moreover, soybeans are excellent sources of polyunsaturated and monounsaturated fatty acids.

They’re also packed with vitamins, minerals and fibre. If you’re not eating them already, you should be.

Other Great Vegetarian Protein Sources

If you eat a diet rich in the aforementioned foods, you won’t have to worry about hitting your daily protein targets – and you certainly won’t contemplate returning to meat.

Some days though, you might struggle to find the time to prepare home-made lentil soup or a soybean salad. At such times, a plant-based protein supplement can come in handy.

Step forward, Maximum Vibrance. Widely regarded as the most comprehensive all-in-one supplement on the planet, this superfood powder is fairly packed with nature’s most alkalising fruits and vegetables.

Its 20g of plant protein per serving certainly makes it one of the best non-meat protein sources available, and it’s also teeming with 25 billion probiotics from 12 different strains.

Conclusion

Bottom line: vegetarians and vegans needn’t sacrifice protein (or any other nutrient) just because they’re averse to meat.

Vegetarian-friendly protein sources are plentiful, generally rich in vitamins and minerals and the perfect complement to a healthy lifestyle.

Of course, you don’t need to follow a plant-based diet to benefit from protein-rich, meat-free food sources. All carnivores should make a special effort to enjoy nutritious vegetables, nuts and seeds.

Even better if you can set aside one or two days a week where you swear off meat. You’ll almost certainly feel the benefits.

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Meal Replacement Shakes – How Healthy Are They?

Meal replacement shakes are a terrific invention. They are perfect for drinking on the go or whenever you need a nutritious breakfast or lunch but don’t have time to prepare a healthy dish. But if you're not careful, you could be doing yourself more harm than good by ingesting nothing more than a glorified sugary drink.

The next time you think you’re improving your nutrition and cutting calories by replacing your daily lunch with a meal replacement shake, make sure your shake is truly nutritious. Here’s what you need to watch out for.

Health Benefits and Hidden Risks of Meal Replacement Shakes

Meal replacement shakes have lots of benefits. They can be whipped up in no time at all and are easily portable for whenever you need a quick boost of energy. But many are not healthy and include an overload of sugar that makes you gain more weight, acidifies the body and causes nutrient loss.

  1. Weight Loss

Meal replacement shakes are an excellent way to control calorie intake, as they are generally lower in calories than most meals. Because of this, they are generally used for weight loss. As a high protein intake has been associated with increased weight loss, glugging a protein shake as a meal replacement is a good way to cut out unrefined carbohydrates and save room for the good stuff.

According to a 2003 study, subjects who followed a meal replacement plan experienced significant weight loss and improved weight-related disease. Another 2010 study found that meal replacement plans were more effective than food-based diets in achieving weight loss.

The study found that participants who followed meal replacement plans also experienced a decline in inflammation and oxidative stress, which are known to cause disease.

Tip: Avoid meal replacement shakes that are high in calories or refined sugar, which will make you gain more weight and create an acidic environment in the body, where disease is free to thrive. Make sure your meal replacement shake is plant-based and does not contain hidden sugar or chemicals that may be working against your desired weight loss goals. Plant-based meal replacement shakes containing antioxidants help you naturally achieve weight loss by removing toxins from the body.

  1. Instant Energy

Meal replacements shakes are quickly absorbed, so they are ideal for when you need some energy right away, like during a busy workday when you don’t have time to grab a meal.

They are also ideal post-workout meals, when you need a quick hit of protein for recovery and building muscle. Meal replacements shakes bypass most of the digestive process and are quickly absorbed into the bloodstream because they are in liquid form and do not need to be broken down. This also makes them great for when you need to give your digestive system a break after eating too many heavy or processed foods.

But if your shake contains mostly sugar and little nutrition, you are sending your blood sugar levels on a roller coaster ride that will leave you feeling tired, moody and hungry again in no time.

  1. Convenience

If you’re constantly running out the door without breakfast, then meal replacement shakes are brilliant. But eating nothing in the morning is better than drinking an unhealthy, sugar-laden meal replacement shake. Find a plant-based meal replacement shake full of antioxidants that can easily be added to a glass of water in the morning before you leave for work.

  1. Nutrition

Here’s the tricky part. Meal replacement shakes are advertised as a quick fix for getting in your vitamins and minerals without actually eating food. But in reality, most store-bought shakes are nothing more than a tasty dessert.

Another argument is that meal replacement shakes will never give you the nutrition you can get from real food. While eating whole food, plant-based sources of antioxidants is best, some meal replacement shakes are designed to help you control calories while still getting in optimal nutrition.

120 Nutrients in a Healthy Meal Replacement Shake is Possible

Dubbed the world's first 'futurefood', Maximum Vibrance provides an extensive width of nutrition from 120 carefully selected whole food, plant-based ingredients. It contains every nutrient the body needs, excluding omega-3 fatty acids, so it won’t make you gain weight or cause acidity like most meal replacements do.

The supplement is also a great source of plant-based protein, vitamins, minerals, dietary fibre and probiotics. Of course, plant protein is better for promoting an alkaline environment than animal protein. Unlike many meal replacement powders,

Maximum Vibrance is a truly nourishing, sugar-free meal replacement that helps keep your body in an optimum alkaline state. Your next meal is as easy as two scoops mixed with water, fruit juice or a smoothie. What could be better?

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Meat Substitutes

The Meat Substitutes Market is On the Rise

The meat substitutes market is predicted to hit $5.96 billion by 2022. Meat substitutes – tofu, vegetable protein, Quorn – were once confined to the margins, but increased environmental awareness in recent years has provoked a surge of interest in green nutrition. And the trend is set to continue into 2017.

A Growing Vegan Population

In the UK, over half a million people now follow a vegan diet, entirely avoiding animal products like meat, fish, eggs, cheese, milk and honey. That’s compared to just 150,000 ten years ago; it seems like only a matter of time before the figure exceeds a million.

Whether you’re interested in going full vegan or not, there are many benefits to be gained from swapping out meat in favour of a nutrient-rich alternative. Perhaps that’s why nearly a third of Brits reduced their meat consumption between 2015 and 2016.

Of course, not all meat-free foods are equal. In fact, many products are pretty bad for you owing to their high levels of sodium and MSG. But stick to the right foods – organic greens and nutritious Quorn products low in saturated fat and high in fibre – and you can benefit from improved gut bacteria, improved cholesterol and blood sugar levels and a reduced risk of diabetes.

Even eliminating meat from your diet one day a week can have a positive effect, both on the environment and on your personal health.

Animal Protein vs Plant Protein

Research published in the August issue of JAMA Internal Medicine, meanwhile, says eating plant-based protein lowers one’s risk of death.

Diet and health data from over 170,000 people was examined to assess the mortality risk in relation to eating plant protein vs animal protein over a period of three decades.

The study highlighted a link between cardiovascular mortality and individuals who consumed higher amounts of animal protein. On the flip side, those who ate mostly plant protein had a lower risk of all-cause mortality.

Although the results give cause for concern, it should be noted that the discrepancy was evident in participants with at least one unhealthy lifestyle factor, be it smoking, obesity or heavy alcohol intake. In other words, eating meat would appear to have a compound effect when poor lifestyle choices are taken into consideration.

Soybean Nutrition

According to the aforementioned market study into meat substitutes, soy-based substitutes accounted for the largest market share in 2015.

This is really no surprise when you consider that soy has an amino acid profile rivalled only by steak – minus the surplus calories and artery-clogging cholesterol and fat.

Soybeans are also packed with fibre, minerals, vitamins and valuable plant compounds. If you want to work more soy protein into your diet, tofu, soy milk and edamame are good choices.

Plant-Based Protein Powders

While supplements should never replace a balanced diet, plant-based protein powders offer a great way of hitting your daily protein quota. They’re also far easier to digest than animal-based equivalents, and can easily be mixed with soy milk, water or fruit juice.

A few years ago, meat-free protein powders were in limited supply, but that’s no longer the case. Nowadays, you can choose excellent products like Maximum Vibrance

If you’ve got your protein needs covered, but you simply want to consume more greens, then there’s always pHresh Greens or Green Vibrance. With so many supplements available, no wonder the meat-substitute market is growing!

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How To Choose A Healthy Plant Based Protein Powder

How To Choose A Healthy Plant Based Protein Powder

How To Choose A Healthy Plant Based Protein Powder

Contrary to popular belief, going plant based does not mean you have to suffer from protein deficiency. In many ways, plant based protein can keep you healthy in ways that animal protein cannot.

Even if you aren’t plant based, you may want to switch up your form of protein powder to one that has been proven to protect you from disease and even shrink your waistline.

Read on for tips on determining which plant based protein powder is right for you.

Benefits Of Plant Based Protein

Supplementing with a protein powder may be able to help you rev up your metabolism, reduce your appetite, and help shrink your waistline. According to a 2015 study, diets that include higher amounts of protein have been shown to produce greater weight loss, fat mass loss and preserve lean mass better than lower protein diets.

Other benefits included reductions in triglycerides, blood pressure and waist circumference.

Investing in a plant based protein powder alone won’t give you big bulky muscles unless you’re hitting the gym to pump iron several times per week, which is great news for women who are often put off using protein powder for this reason. But if your goal is to gain muscle through the combination of a protein powder supplement and lifting weights, plant based can give you that too.

In addition to helping you slim down, vegan protein may be able to reduce your risk of disease. A study published in Medical Hypotheses showed that diets featuring vegan protein had lower serum lipid levels to promote weight loss and a decrease in activity that may otherwise induce inflammatory diseases and slow growth tumors.

Vegan protein has also been effective at reducing one’s risk for rheumatoid arthritis and may improve diabetic control than most the typical Western proteins. This information was supported by a 2013 study that concluded vegetarians were slimmer than meat eaters. The study found that avoiding meats, dairy products and eggs as well as refined sugar and processed foods may be at a lower risk of developing chronic diseases and death from ischemic heart disease. The study recommended plant based diets to anyone suffering from high blood pressure, cardiovascular disease, obesity and diabetes.

Why No Whey?

There are two types of milk protein, casein and whey. Whey has long been used as a steady source of protein powder in the fitness industry. But the benefits of plant based powder are becoming more apparent to personal trainers and fitness lovers because of their easy digestibility. With the rise of dairy sensitivities comes the need for a protein powder that does not cause stomach irritation.

Personal Trainer Scott Checkland notes that 30 minutes after drinking a whey protein shake, he would feel bloated and gassy, which made it difficult to train properly. Switching to a plant based protein powder help alleviate this problem.

Ingredients You Should Look For In A Plant Based Protein Powder

The difference between animal based protein and plant based is in the composition of amino acids, or the building blocks of protein. Animal protein carries all the amino acids while most plant based sources require the pairing together of several plant based foods to get all your amino acids. This isn’t a problem with some planning! Look for these ingredients in your next investment.

  1. Think Peas

One cup of peas contains eight grams of protein along with fibre, vitamins and minerals such as magnesium, iron, zinc and folate. They are also high in plant chemicals called polyphenolics, which have been shown to have antioxidant properties to help keep you disease free. To get more peas in your diet, try steaming them and adding them to salads, soups, pasta, stir fry’s or even meat based dishes. Pea protein powder is available and can easily be added to smoothies in place of whey for a protein boost.

  1. Spirulina Powder

Spirulina powder is a blue green algae that provides four grams of protein per one tablespoon. It also comes with a unique source of nutrients that no other food source can offer, including minerals, B-complex vitamins, antioxidants, trace elements, and a number of unexplored plant chemical compounds. Other benefits of spirulina powder include anti-bacterial, anti-inflammatory, anti-allergenic, anti-diabetic, and antiviral properties. It also helps keep your gut healthy and immune system strong. You can take spirulina in the form of tea, tablets or powder. Add it to your favorite green smoothie for a fun deep sea green look.

  1. Hemp Protein Powder

Hemp protein has been called the perfect plant based protein. One serving of four tablespoons provides approximately 12 grams of protein. Hemp is also full of anti-inflammatory properties that may be able to reduce obesity, skin allergies, high blood pressure, diabetes, breast pain and multiple sclerosis.

  1. Green Tea

You may not think to include green tea in your plant based protein supplement, but green tea is full of the antioxidant EGCG, which has been shown to kill the flu virus, prevent the breakdown of a protein known to form brain-clogging plaque, and may be very effective at helping you lose weight.

Green Vibrance + Protein is a plant based protein powder supplement with pea protein, pumkin seed protein and spirulina powder. Two scoops provide 20 grams of vegan protein and contains 70+ immune-boosting superfoods and nutrients and 25 billion probiotics.

Maximum Vibrance is a nutrient rich vegan protein powder. It contains every nutrient your body needs except Omega-3.

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7 High Protein Foods for Vegetarians: Plus Supplement Options

7 High Protein Foods for Vegetarians: Plus Supplement Options

There are many plant-based protein supplements available for the vegan and vegetarian among us, and for those wishing to reduce their consumption of acidifying animal protein.

Some vegetarian protein sources such as albumin and soy have been available for several years, but many have only just been introduced, and a number of these can offer an attractive alternative, either singly or in combination.

In this blog, we list seven high-protein foods popularly used in vegetarian protein supplements. If you're looking to up your intake of protein, it is advisable to incorporate these foods into your weekly meal planning.

7 Protein Foods for Vegetarians

Pea Protein

Pea protein (derived from yellow pea) is an excellent source of readily digestible protein. It helps to satisfy the appetite better than most other vegetarian protein sources and, as a consequence, it can be used as part of a weight loss programme, as well as offering support to your kidneys and helping to nourish cells.

One of the great advantages of pea protein is that it does not have the allergy problems that some can experience from whey or soy-based sources of protein.

Hemp Seeds

Hemp seeds are high-protein seeds that contain all nine of the essential amino acids. Hemp seeds also have a high fatty acid content, and are rich in fibre, vitamin E and trace minerals.

This powerful vegetarian protein source has a balanced ratio of omega-3 to 6 fats at around a three-to-one ratio, and its protein content is very digestible.

Hemp is also free of anti-nutrients such as phytic acid, which exist in other vegetarian protein supplements like soy, and inhibit nutrient absorption.

Flaxseeds

Although flax seeds do not have as high a protein content as hemp seeds, they have other benefits which make them worth considering as a potential vegetarian protein source.

Flax seeds are the best vegetarian source of omega-3 oil, and are also the highest vegetable source of plant lignans.

Plant lignans are phytonutrients which are understood to benefit hormonal balance, systolic blood pressure and even bone health.

Spirulina

Spirulina does not immediately spring to mind as a vegetarian protein food, mainly due to its other, better-known benefits. However, this power-packed algae  is nearly 60% protein.

Of course, spirulina is best known for its width of nutrition in terms of trace nutrients and, consequently, makes a good addition to any vegetable protein supplement for that reason.

Alfalfa

Alfalfa seed is again an important ingredient in several new vegetable protein supplements. Although its protein content is not exceptionally high, it offers extensive additional nutrition in terms of fibre, Vitamins A, C and K, and some of the B vitamins, together with a number of valuable minerals.

Pumpkin Seed

Although pumpkin seeds have been used by Eastern European and Asian cultures for many decades, the nutritional value of the pumpkin has never really been appreciated until recent years.

In addition to the pumpkin seed oil, defatted pumpkin seed has a high protein content (approx 60%). It is a highly nutritious whole food offering the full range of amino acids with particularly high levels of tryptophan.

It is also probably one of the best-tasting vegetable proteins.

Rice Bran

This is another common vegetable protein supplement ingredient. Although its actual protein content is lower than those above, its other nutrients are helpful for our general health and immunity.

Among other things, it is understood to have benefit for cholesterol control and blood sugar management.

Many of the best vegetable protein powders now available are combinations of several types of vegetable protein.

These combinations give you a much wider spectrum of nutrition in addition to providing high levels of readily-digestible protein that is much less problematic in terms of allergens than soy or whey.

Maximum Vibrance: The Best Vegetarian Protein Powder

While there are several good-quality plant protein powders on the market, none comes to close to Maximum Vibrance. There are several reasons for this. It contains:

• More protein than most supplements (20/23g per serving for Vanilla/Chocolate)

• More food-derived ingredients

• More vitamins, minerals and polyphenols

• More probiotics (25 billion)

• More digestive enzymes (7)

The protein content in Maximum Vibrance comes primarily from yellow pea, although also from cracked-cell chlorella, sprouted brown rice and spirulina.

A High-Protein, Low-Carb Snack or Meal Replacement

Formulated to support nutrition, digestion, circulation and immunity, Maximum Vibrance is an alkalising combination of green vegetables, cereal grasses, fruit, algae and botanicals. It contains around 120 ingredients in total, including over 8 grams of plant food.

While some plant protein powders contain only that – plant protein – Maximum Vibrance is considered an all-in-one futurefood due to the dense nutrition it provides. Thus you can use it to increase your protein intake, build or maintain lean muscle, and help meet your daily nutritional requirements.

Simply add two scoops to water or almond milk for a high-protein, low-carb meal replacement – or one scoop for a high-protein, low-carb snack. Some people actually have a Maximum Vibrance shake instead of breakfast.

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