The beauty of this recipe for those looking for more protein in their diet is that its main ingredients (quinoa and edamame) are complete proteins, which means these foods contain adequate amounts of all nine essential amino acids to be a protein that fits your daily nutrient requirements.

Read More: This Halloumi And Pistachio Salad Is Completely Vegan

As many people who dive into veganism will know, quinoa is an ancient grain with a wonderful, almost crunchy texture and nutty flavor. It’s got plenty of health benefits, such as digestive health and immune boosting. One cup (185 grams) of quinoa provides about eight grams of protein. The grain is gluten-free and contains plenty of fiber, magnesium, and iron. 

Edamame are young soybeans popular for their softer texture and sweet, almost grassy flavor. Edamame is very nutritious and packed with protein. There are 18.4 grams of protein in a 160-gram cup of cooked edamame. This bean also contains plenty of fiber, vitamin C, calcium, and magnesium.

Read More: Roasted Squash And Quinoa Buddha Bowl

Quinoa and edamame salad recipe

Incredibly easy to make and packed with protein and fiber, this quinoa edamame salad made with shredded red cabbage, green onion, almond butter and reduced sodium tamari is a flavorful meal option for vegans of all experience levels.

No ratings yet

Duration30 mins

Cook Time20 mins

Prep Time10 mins

Servings4 people

Ingredients

• 1 cup dry white quinoa
• 2½ cups frozen edamame
• 2 cups finely shredded red cabbage
• 6 thinly sliced green onions
• 2 tbsp well-stirred almond butter or sunflower seed butter for a nut free option
• ¼ cup reduced sodium tamari or soy sauce
• 3 tbsp rice wine vinegar
• 2 tsp agave
• 2 small garlic cloves minced
• ¼ tsp red pepper flakes or 1-2 tsp hot sauce
• Optional garnish: 3 tablespoons sesame seeds sliced green onion

Instructions

• Rinse the quinoa in a fine mesh strainer and transfer to a small pot and add 2 of cups of water and ¼ teaspoon salt. Cover the pot and bring the water to a boil. 
• Once boiling, reduce to a simmer and simmer for 12-15 minutes or until the quinoa has absorbed all the water. Remove the pot from the burner, fluff with a fork, recover and set aside on a cooling rack or heat-proof surface to cool.
• Fill a separate, medium-sized pot with water and bring to a boil. Once boiling, add the frozen edamame. Wait for the water to return to boiling and then boil for 3-4 minutes. Drain in a colander and set the edamame aside.
• Meanwhile, shred the cabbage with a mandolin or with a chef's knife and make the sauce: add the almond butter and soy sauce to a small bowl. 
• Using a fork or small whisk, whisk together until smooth. Then add the rice wine vinegar, agave, garlic, and hot sauce and whisk again until smooth. Set aside.
• Time to assemble. Serve this salad warm or at room temperature. If serving at room temperature, wait for the edamame and quinoa to cool completely before assembling the salad.
• If serving warm, go ahead and add the quinoa, edamame, cabbage, and green onion to a medium-sized bowl and toss. Pour the sauce evenly over the salad and then toss again. Garnish with sesame seeds and more green onion if desired and serve.
• Pour the sauce evenly over the salad and then toss again. Garnish with sesame seeds and more green onion if desired and serve.

This recipe was republished with permission from Ashley Madden (owner of Rise Shine Cook). You can find more of her recipes in her vegan cookbooks, Plant-Based Delicious and The Plant-Based Cookbook. You can follow Ashley on Instagram here.

Read more: Double Chocolate Overnight Oats

The post Try This Easy Quinoa And Edamame Salad appeared first on Plant Based News.

To add more protein to your diet, try incorporating high-protein ingredients like textured vegetable protein, silken tofu, and nutritional yeast into classic comfort foods like lasagna. This vegan lasagna recipe is easy to make and contains 52g of protein per serving, making it a filling and satisfying meal.

Created by Sarah Cobacho at Plantbaes, this vegan lasagna is perfect for those who want protein-rich meals to build muscle or simply to have a balanced diet. It’s a great meal prep option for people who don’t have enough time to cook during the week. Simply make it once and divide the servings for lunch throughout the week. You can also freeze it for later use.

Variations and Tips

• Spice it up: Add some chili flakes for heat.
• Gluten-free: Use gluten-free lasagna sheets.
• Extra veggies: Feel free to add more of your favorite vegetables to the bolognese mixture.

FAQ

• Is this recipe gluten-free? No, but it can be if you use gluten-free lasagna sheets.
• Can I freeze this dish? Yes, it freezes well for up to a month.

This easy to make vegan lasagna combines plenty of plant protein with creamy, flavorful layers of pasta, bolognese, basil cream., and liquid mozzarella.

No ratings yet

Duration50 mins

Cook Time30 mins

Prep Time20 mins

Servings4

Ingredients

• 6 dry lasagna sheets

Bolognese

• 200 g textured vegetable protein or soy mince
• 1 tsp olive oil
• 2 onions diced
• 1 tbsp dried oregano
• 2 cups diced mushrooms
• 2 carrots diced
• 1 red bell pepper diced
• 5 garlic cloves
• 1 tbsp balsamic vinegar
• 1.2 kg diced tomatoes (3 cans)

Basil Cream

• 300 grams silken tofu
• ½ cup soy milk
• ½ cup nutritional yeast
• 1 cuo fresh basil
• 1 cup spinach

Liquid Mozzarella

• 1.5 tbsp tapioca flour
• ¼ cup soy milk
• 1 tbsp olive oil
• 1 dash salt

Instructions

• Start by preheating your oven to 200°C.
• Then, soak your textured vegetable protein in boiling water and flavor it with a vegetable stock or vegan “beef” stock as it hydrates.
• Then add the mushrooms, carrots, pepper,  garlic, oregano, balsamic vinegar, salt, and pepper, and cook for 10 minutes, stirring regularly.
• Stir in the hydrated textured vegetable protein and diced tomatoes and cover. Cook for 20 minutes on simmer.
• While your bolognese is cooking, blend the basil cream ingredients in your blender until smooth.
• Follow that by cleaning the blender, adding the liquid mozzarella ingredients, and blending until smooth.
• Once that’s all prepared and cooked, build the lasagna in one large dish, starting with a layer of bolognese, then a layer of pasta sheets, then more bolognese, then the basil cream, and pasta again. Repeat this until you reach the top of your dish.
• Finish with a thin layer of bolognese topped with liquid mozzarella.
• Cook in the oven according to the pasta instructions.
• Allow 5 minutes to rest and serve.

• Textured vegetable protein — This recipe uses dehydrated soy mince. It’s affordable and a great source of plant-based protein. You can opt for whatever textured plant-based protein you have on hand.
• Silken tofu — Adds creaminess and protein to the basil cream.

• Nutritional yeast — Adds a cheesy flavor without the dairy. Nutritional yeast is deactivated, meaning it doesn’t make food rise like traditional yeast. It does have a surprising amount of protein, with most brands offering 2 to 4g per tablespoon. It’s also rich in B vitamins and is enjoyed for its umami cheesy taste and health benefits. It’s a great add-on to many savory meals.

• Balsamic vinegar — Adds a touch of sweetness and acidity to balance the flavors.

This recipe was republished with permission from Sarah Cobacho at Plantbaes. You can view the original recipe here.

More like this:

• 5 Minute Creamy Tahini Kale Salad
• Vegan Biscoff Donuts
• Oil Free Sauteed Vegetables

The post This High Protein Vegan Lasagna Is Perfect For Meal-Prep appeared first on Plant Based News.

The analysis of 285 million social media posts identified around 948,000 containing misinformation, mostly on X (formerly known as Twitter). The posts sowed doubt about the benefits of plant-based food and helped to greenwash and “health-wash” meat and dairy products. 

Most of the engagement with the content came through a handful of rightwing commentators and politicians. These include former Fox News host Tucker Carlson, senior editor of conservative news site the Daily Wire Cabot Philips, and author of The Carnivore Diet Shawn Baker.

Some of the posts are the work meat and dairy interests. “We traced online attacks on alternative proteins and posts that exaggerate the benefits of meat and dairy directly to industry and its representatives,” Maddy Haughton-Boakes, senior campaigner at Changing Markets Foundation, which produced the report, said in a statement.

Attacking plant-based protein

Hundreds of millions of animals are killed for food everyday. Scientific evidence clearly shows that this enormous industry has a huge impact on the environment.

Meat and dairy production is the largest source of global methane emissions, accounting for 32 percent. Grazing land and growing feed crops for animals occupies 77 percent of global agricultural land. As a result, it is the biggest driver of habitat destruction. 

Producing food sustainably requires a widespread shift to plant-based diets, particularly in high-income, high meat consumption countries. But the Changing Markets report shows that social media is a hotbed of denial of this fact. 

The majority of the misinformation posts (78 percent) pushed “narratives that disparage” vegan diets and plant-based alternatives to animal products. One narrative is that alternative protein products are unhealthy or have a worse environmental and climate impact. 

Posts also sowed doubt about the scientific evidence for meat and dairy’s environmental harms. Almost half the posts linked dietary change to conspiracy theories claiming that climate action and dietary change are part of a plan by the “global elite” to “weaken humanity and maintain control.”

Health-washing and greenwashing

The remaining 22 percent of posts analyzed promoted animal products as healthy and environmentally friendly. They “exaggerate” meat’s health benefits and claim it is “nutritionally superior” to plant proteins. 

But studies show that whole foods plant-based diets are healthy and reduce the risks of various diseases, including some types of cancer and heart disease. Meanwhile, eating red and processed meat has been linked to increased risks of such diseases. 

Greenwashing posts pushed the idea that cows can be “carbon neutral” through being grazed “regeneratively.” Regenerative grazing proponents claim that it can sequester enough carbon in soils to offset methane emissions from cattle. But the evidence shows this is not true, including a new paper in Nature.

Changing Markets had expected to find more posts promoting meat and dairy. “It was surprising to see the focus being so much on attacking plant-based alternatives,” Haughton-Boakes told Plant Based News. “[P]lant-based alternatives are seen as not only a rival to conventional meat and dairy but have become a focal point for ‘misinfluencers’ seeking to challenge progress on climate change as well as social shifts labelled as ‘woke’.

Haughton-Boakes added that many of the narratives they found use alternative proteins as “a symbol” of the “‘climate hoax'” and an attack on “personal freedoms and masculinity.”

Industry influence and “misinfluencers”

The meat and dairy industries are already actively trying to downplay their impact on the climate and environment. They also promote their products as essential for a healthy diet.

A Guardian investigation revealed that the US beef industry is building “an army of influencers and citizen activists” to counteract the science on the issue. Meanwhile, there is a pro-meat communications project run by Frank Mitloehner at the University of California, Davis, which receives meat industry funding. His research is often cited in misinformation posts.

The report found that a number of “misinfluencers” willingly disseminate industry messaging and amplify misinformation. Just 50 social media accounts are particularly influential in that regard. They “tend to hold apparent positions of professional influence” such as being doctors or media personalities. 

Figures such as Shawn Baker, Tucker Carlson, Dr Loupis, and Cabot Philips are prolific producers of posts disparaging alternative proteins. Many of them are associated with alt-right ideologies and promote conspiracy theories.

Some of those that push the disparaging narratives also engage in health-washing and greenwashing of meat and dairy, the report said. The accounts that focus on this kind of messaging are less likely to post conspiracy theories, according to the report. Instead they exaggerate meat and dairy’s health benefits while ignoring any health risks associated with them.

Real world implications

The report notes that it isn’t possible to prove how much the misinformation on social media influences political decisions. But it warns that it is contributing “to a general inertia against regulating big meat and dairy for their outsized climate and wider environmental impact.”

It cites several examples of governments apparently leaning into the polarizing and misleading “debates” on animal products and alternative proteins. One is UK Prime Minister Rishi Sunak announcing he was scrapping a non-existent meat tax. Another is Italy’s recent ban on cell-cultured meat. Meanwhile, the Netherlands has recently seen political wins for the far-right, which embraces conspiracy theories relating to efforts to tackle the country’s nitrogen crisis by cutting farmed animal numbers.

More like this:

• Conservative Councilors Attempt To Mandate Meat And Dairy In Welsh City
• WATCH: Earthling Ed On The Lies, Myths, And Misinformation Of Animal Agriculture
• ‘Is Your Milk Real?’ – Aubrey Plaza Under Fire For Anti-Vegan Dairy Ad
  

The post Misinformation Against Plant-Based Diets Rife On Social Media, Says New Report appeared first on Plant Based News.

The BeanMan study substituted the legumes for a proportion of red and processed meat in the diets of one group of Finnish men for six weeks, while another group ate 760 grams of meat per week, the average consumed in Finland. The diet of the first group aligned with the upper limit of 200 grams of meat per week recommended in the Planetary Health Diet. 

The researchers detected no differences between the two groups in bone formation or amino acid intake in the men, who were healthy and aged between 20 and 65 years. Calcium and vitamin D intake was also the same across both groups and well within prevailing dietary recommendations.

“Reducing red meat consumption is extremely important in terms of environmental impact,” said lead author Suvi T. Itkonen, a researcher in the Department of Food and Nutrition at the University of Helsinki. To achieve this, she said that “increasing the consumption of legumes cultivated in Finland, such as peas and faba beans, is safe from the perspective of protein nutrition.”

Itkonen noted that the participants in the BeanMan study were continuing to consume dairy products which were part of the ordinary diets, leaving their calcium and vitamin D intakes unchanged. But she explained plant-based dairy alternatives fortified with those nutrients, as well as supplements where necessary, can be substituted to maintain bone health.

Lower environmental impact

Red meat has the highest environmental impact of any foods, with beef and lamb being the most resource – and emissions – intensive. By comparison, peas require a fraction of the water and land of beef production. Climate scientists have called for a shift to plant-based diets, particularly in the Global North, to help cut deforestation for grazing pasture and emissions of the potent greenhouse gas methane.

Researchers have identified growing more legumes for human consumption as a “cornerstone” of a sustainable food transition in Europe. Legumes can lower emissions from agriculture as they release five to seven times less greenhouse gases than other crops, sequester carbon in the soil, and improve soil fertility, reducing the need for external inputs like fertilizer. 

Other health benefits

Aside from providing comparable protein to red meat, beans have a range of other health benefits. The American Heart Association recommends eating more beans and less meat to help improve blood cholesterol and to reduce overeating, since beans can make you feel fuller for longer.

As a great source of fiber, legumes have been linked to a lower risk of developing colorectal cancer and helping with controlling weight.

In 2016, the United Nations Food and Agriculture Organization (FAO) declared the International Year of Pulses to promote the contribution that foods like peas and lentils can make to combating hunger and malnutrition.

More like this:

• ‘Beans Not Beef’: Doctors Call On US Government To Promote Plant-Based Diet To Fight Climate Crisis
• Eating Legumes Can Improve Heart Health, Says Review Study
• 5 Ways A Plant-Based Diet Can Help Save The Planet

The post New Research Shines Light On The Benefits Of Beans As A Protein Source appeared first on Plant Based News.

Although animal proteins are “complete,” experts advise that protein quality on a plant-based diet can be as good as an omnivore diet. It just takes a little planning.

Here’s the difference between animal and plant-based protein explained, how much protein a person needs per day, and 15 of the best vegan protein sources.

About plant-based proteins

People need adequate dietary protein for normal growth, development, and functioning. Amino acids in foods are building blocks for protein. We use amino acids for vital processes like the synthesis of neurotransmitters and hormones, and making muscle and other tissues.

Animal proteins contain all nine essential amino acids. As such, nutritionists refer to them as “complete” proteins. Plant-based proteins do provide a range of amino acids, and some – but not all – are also considered complete. When an amino acid is low in a plant food, nutritionists refer to it as “limiting,” meaning it limits the opportunity to synthesize (or make) a complete protein.  

Therefore, people eating a plant-based diet should consume a range of different protein sources to provide the complementary amino acids to make protein. An example of combining complementary proteins in the same meal is rice with beans or flatbread with lentil dahl. 

However, research indicates that it is unnecessary to eat complementary proteins at each meal; it is sufficient to consume them within the same day. 

The British Nutrition Foundation advises that if vegetarians and vegans eat various vegetable proteins in combination, there is no reason why the quality of protein cannot match that of a diet comprising of meat, milk, eggs, or other animal-based foods.

Furthermore, some plant foods such as quinoa and soy contain all the essential amino acids and are complete proteins. 

How much protein do we need?

According to the British Nutrition Foundation, most adults require 0.75 grams (g) of protein per kilogram (kg) of body weight daily (g/kg/d). It notes that protein requirements increase in pregnancy by 6g per day and lactation by 8-11g, depending on the infant’s age. 

The Dietary Guidelines for Americans advises adults to consume 10-35 percent of their daily calories as protein – 46g for females and 56g for males. 

It’s important to note that the amount of protein that someone requires may vary depending on their activity levels and the type of exercise they do.

For example, the International Society of Sports Nutrition (ISSN) recommends 1.4-2 g/kg/d protein for building and maintaining muscle mass. However, it also notes that there is evidence that higher protein intakes of over 3 g/kg/d may have positive effects on body composition in resistance-trained individuals. 

However, a 2016 study advises that although long-term consumption of 2 g/kg/d protein is safe for healthy adults, long-term intakes of higher than this may result in digestive, renal, and vascular abnormalities. Harvard Health also agrees that until experts are conclusive about safe amounts, untrained individuals should aim for no more than 2 g/kg/d.

What plant has the highest protein?

If you’re looking to maximize your protein intake, soy products are generally considered to have some of the highest amounts of protein. These include the following:

Tofu

Containing 8.08g of protein per 100g, tofu is a source of minerals including calcium, magnesium, and iron. 

Furthermore, tofu contains isoflavones, which some research suggests may be beneficial for hot flashes and improving arterial health in menopause.

People can purchase a firm or silken tofu to use in various ways, including stir-fries, burgers, and scrambled eggs. 

Edamame beans

Add edamame beans to salads or stir-fries for an extra protein hit.

Edamame beans are whole, bright green, immature soybeans. Grocery stores typically sell them frozen for people to steam and add to stir-fries, soups, or salads. People can also make them into a tasty dip. 

One cup of edamame beans contains 18.4g of protein and all the essential amino acids. Additionally, they are a good source of calcium, magnesium, and vitamin K. 

Tempeh

Manufacturers make tempeh with cooked and slightly fermented soybeans. The fermentation helps to break down phytic acid, which can inhibit the absorption of minerals. 

According to a 2021 review, tempeh in the United States contains around 17g of protein per 84g average portion size. Furthermore, the review notes that tempeh is a source of calcium and B vitamins and may help to improve gut health. 

Tempeh has a strong, fermented taste. It might take a few tries for someone to get used to its flavor!

Best soy-free vegan protein sources

Lentils

Lentils are a popular protein choice for people eating a plant-based diet, with one cup of cooked lentils providing 17.9g of protein. 

Additionally, lentils are a source of fiber, B vitamins, and calcium. 

People can choose from red, green, and brown lentils and use them to make dahls and curries, or add to cooked or raw vegetables. Serving lentils with rice gives the meal a good amino acid profile.

Chickpeas

Chickpeas or garbanzo beans are a versatile and tasty source of plant-based protein. A 253g can of chickpeas contains 17.8g of protein. In addition, chickpeas are a low-fat, high-fiber food providing a good source of calcium and magnesium. 

People can incorporate canned chickpeas into salads or use them to make a quick hummus by adding protein-rich tahini. Likewise, serving a chickpea curry or dahl with brown rice provides a wholesome meal rich in amino acids. 

Oats

An understated yet high-protein food, oats are an all-round excellent choice for breakfast. 

A 50g serving of rolled oats contains 7g of protein. Furthermore, someone can increase the protein content of breakfast oatmeal by adding chopped nuts and seeds. 

Additionally, oats are a good source of fiber and beta-glucans, which research indicates may help balance blood sugar, lower cholesterol, and support the immune system. 

Hemp seeds

Hemp seeds are a high-protein food, and are rich in omega-3 fatty acids. Three tablespoons of hulled hemp seeds provide 9.48g of protein. 

The outer shell of hemp is indigestible, so people can purchase shelled hemp hearts to add to salads, smoothies, and cooked meals. In addition, hemp hearts are a good source of minerals, B vitamins, and fiber.

Additionally, people can consume hemp as a protein powder or oil. 

Grains

Grains such as wheat and rice provide essential amino acids on a plant-based diet. However, people should choose mainly whole grains to help balance their blood sugar and energy requirements. 

Some grains to include on a plant-based diet and their protein content per 100g are as follows: 

• brown bread 7.9g
• oatmeal 11.2g
• brown wheat flour 12.6g
• wholegrain rice 6.67g
• buckwheat flour 6.67g

Furthermore, grains provide fiber and essential vitamins and minerals. 

Nut-based sources of protein

As well as being high in protein, nuts contain fiber, minerals, and healthy fats.

Nuts are a healthy addition to a plant-based diet and a good source of protein. For example, protein per 100g of popular types of nuts is as follows:

• almonds 21.1g
• walnuts 14.7g
• hazelnuts 14.1g

Furthermore, nuts contain fiber, minerals such as calcium and zinc, and healthy fats. Walnuts, in particular, are a good source of omega-3 fatty acids. 

In addition, a 2019 review suggested that consuming nuts reduces the incidence of and mortality from cardiovascular diseases. 

Quinoa

Although quinoa is a type of edible seed, people refer to it as a whole grain. 

One cup of cooked quinoa contains around 8g of protein and all the essential amino acids, classifying it as a complete protein. 

Furthermore, a cup of quinoa contains 5g of fiber and essential nutrients such as magnesium, folate, and vitamin B1. 

Someone can make quinoa dishes with various vegetables, herbs, and beans or add it to homemade burger patties. 

Broccoli

Although vegetables aren’t the first thing people think of when planning protein into their diets, their protein content contributes to someone’s intake in smaller amounts. 

Broccoli, for example, contains 2.38g of protein per 100g, is an excellent source of folate, vitamin C, and calcium. Therefore including vegetables such as broccoli in a meal with other protein sources provides additional nutrients. 

Don’t forget to use the stalks too; a medium broccoli stalk contains 4.28g of protein. Therefore someone could use a stalk to make a protein-rich broccoli “rice” by blitzing it in a food processor. 

Mushrooms

Mushrooms have a meaty texture and are ideal for replacing meat in a plant-based diet. For example, a grilled portabella mushroom makes a good veggie burger in a bun and contains 2.11g  of protein per 100g. 

Furthermore, someone could use chopped mushrooms to make mince for bolognese or chili and increase the protein content by adding red lentils or beans. Served with whole grain pasta or rice and some leafy greens, this makes a healthy meal. 

Peas

A simple pea and mint soup can provide a healthy meal high in protein and vitamins.

Per cup, green peas have an impressive 7.86g of protein. They also provide additional nutrients such as calcium, iron, and vitamin C.

Someone could try adding a cup of green peas to stock, chopped scallions, and fresh mint and blending in a food processor to make a more protein-rich tasty pea and mint soup. Furthermore, thawed frozen green peas make a healthy snack for munching on rather than potato chips!

Additionally, pea protein powder which manufacturers make from yellow peas, contains an impressive 21g of protein per 27g serving. People can blend this into smoothies or add it to breakfasts or soups. 

Tahini

Tahini is a paste that manufacturers make from sesame seeds. It is a typical ingredient in hummus and makes a healthy dressing for salads and cooked vegetables.

Per 100g, tahini contains 5.05g of protein, and in one tablespoon, there is 2.67g protein. Additionally, tahini is a good source of calcium, providing 63mg in a tablespoon. 

What plant-based meat has the most protein?

Seitan

Many plant-based meats you buy from the supermarket are made from soy, which contain a good amount of protein. Alternatively, some meat substitutes may be made with seitain.

Seitan (pronounced SAY-tan) is made from vital wheat gluten and forms the basis of many fake meats that people can buy in grocery stores or eat in restaurants. 

Manufacturers use high-protein vital wheat gluten to shape and flavor into different foods with a meaty texture. People can also purchase the flour and make seitan themselves. 

Containing 76.67g of protein per 100g, seitan can make a good protein source for people on a plant-based diet. However, people should be aware of processed fake meats’ fat, sugar, and salt content. Furthermore, seitan is not suitable for people eating a gluten-free diet. 

Summary

Experts advise that someone eating a plant-based diet can meet their protein requirements by ensuring they consume a variety of healthy foods. 

Whole foods such as beans, nuts, and grains provide a good range of amino acids to synthesize protein. Moreover, people can include complete sources of plant proteins in their diets, such as soy and quinoa. 

Furthermore, vegetables contain smaller amounts of protein and provide additional health benefits due to their vitamin, mineral, and phytonutrient content. Planning meals that include all these foods can help people optimize their health.  

—

This article was originally published on July 2, 2021. It was last updated on March 7, 2023.

The post The 15 Best Plant-Based Protein Sources For Vegans appeared first on Plant Based News.

Ominvores focus on meat, eggs, and whey protein to increase their strength and power, but these aren’t the only foods that can help people build muscle.

Read on for a deep dive into how the body builds muscle and how training and diet influence this. And, find out how someone can optimize their nutritional intake in order to build muscle on a plant-based diet.

How muscle is built

How much muscle people build depends on what and how much they eat and their training regime. Other factors such as sex and age are also relevant.

Calories and protein

Skeletal muscle protein alternates between a positive and negative balance in response to fasting and feeding. 

After eating, muscle protein serves as a repository of amino acids. The body can break down these proteins and reincorporate them into muscle protein or use them for other physiological needs, such as energy, the immune system, and enzymes. 

According to the International Society of Sports Nutrition (ISSN), there are some key concepts to be aware of regarding protein and muscle mass:

• A hyperenergetic diet (excess calories) combined with protein supplementation and a heavy resistance training program may promote increases in muscle size and lean body mass
• A hypoenergetic diet (reduced-calorie) combined with an elevated protein intake of two to three times the recommended daily amount plus a resistance training program can promote greater losses of fat mass and overall improvements in body composition

Resistance training

Muscular hypertrophy is the term that refers to muscle growth. People build muscle by doing resistance training such as weight lifting. 

There are two types of muscular hypertrophy – myofibrillar and sarcoplasmic.

Myofibrillar hypertrophy

Myofibrillar hypertrophy is an increase in the myofibrils, which are parts of muscle cells. As the myofibrils increase, the muscle becomes denser and stronger.

This type of muscle growth occurs when people lift heavier loads with lower reps. 

Sarcoplasmic hypertrophy

Sarcoplasmic hypertrophy is an increase in the sarcoplasmic fluid in the muscle cell. This process creates larger, less dense muscles, but some research suggests that it increases the size of muscle fibers too. 

Sarcoplasmic stimulating training (SST) involves higher reps and building muscle size, but it may not be as beneficial for strength as myofibrillar training.

In summary, sarcoplasmic training may show greater increases in muscle size and myofibrillar greater increases in strength. Therefore people can adapt their training according to their goals.

However, according to a 2020 review, there are still significant knowledge gaps in human studies regarding how different training and duration affect muscle adaptations. 

How to optimise your nutritional intake to build and maintain muscle

Calculating calorie and protein intake

People who want to build muscle must know their overall calorie intake and how much protein they eat. 

To calculate how many calories they need a day, someone can use the Harris-Benedict Equation, which uses the basal metabolic rate to determine daily energy expenditure. 

Experts advise adults to consume 10-35% of their daily calories as protein or 0.75 grams per kilogram of body weight per day (g/kg/d) for general health. However, these recommendations are for the general population who may do minimal exercise.

The ISSN recommends 1.4 – 2g/kg/d of protein for healthy, exercising individuals to build and maintain muscle mass. 

Furthermore, the ISSN notes that there is evidence that higher-protein intakes of over 3 g/kg/d may have positive effects on body composition in resistance-trained people. 

For example, a person who weighs 140 pounds/63.5kg would need to consume between 89 – 127g of protein per day to build or maintain muscle. 

Amino acids in foods

People following a plant-based diet also need to ensure they are consuming protein from a range of different sources.

Amino acids in foods are building blocks for protein. Animal proteins contain all nine essential amino acids, and nutritionists refer to them as ‘complete’ proteins, as they are able to synthesize (or make) a complete protein.  

However, while some plant foods such as soy and quinoa are complete proteins containing all nine essential amino acids, other plant foods don’t have sufficient amounts of some aminos. When a food contains less of a particular amino acid, nutritionists refer to this as a ‘limiting’ amino acid. 

For example, the limiting amino acid in cereal grains is lysine, and in beans is methionine. 

However, a varied plant-based diet ensures that someone consumes a range of amino acids to synthesize protein adequately. 

Moreover, it’s a myth that people have to eat complementary proteins at the same meal, but this can be an excellent strategy to remember to plan your proteins, for example, eating rice with beans. 

Additionally, research indicates that the branched-chain amino acid leucine triggers muscle protein synthesis and promotes recovery and adaptation in exercise. Plant-based sources of leucine include soybeans, lentils, and pea protein. 

Vegan protein sources

Here’s an idea of some plant-based protein sources and quantities that amount to just under 100g of protein (98.16 g):

• 2 tablespoons of peanut butter (32g) = 7.1 g protein
• pea protein 22g serving = 19g protein 
• hulled hemp seeds (30g) approx 1.5 tablespoons = 10g protein
• 50g rolled oats – 7g protein
• half cup tofu – 10g protein
• one cup edamame beans – 18.4g protein
• one cup cooked quinoa – 8.14g protein
• one cup of unsweetened soy milk –8.52g protein
• One bowl of lentil soup 10g protein

Additionally, a healthy plant-based diet includes an abundance of high-protein vegetables, and these all contribute to someone’s daily protein requirements. For example, a cup of green peas contains 7.86g of protein, and a medium broccoli stalk contains 4.28g (ideal for blitzing into broccoli ‘rice’).

Example meal plan

Using the plant-based foods above, the meal plan below shows how someone could achieve around 100g of protein in a day’s meals. Bear in mind that all the additional veg and bread also contribute protein, so the total daily protein consumed would be more than 100g.  Additionally, someone would need to work out how many calories they need to achieve their training goals and if these meals need to be adapted for calories or other macros to suit them.  

Breakfast: Oatmeal with soy milk, cinnamon, and a tablespoon of peanut butter

Morning snack: Smoothie made with pea protein, berries, an apple, and coconut water

Lunch: A bowl of lentil soup and a side salad with greens, broccoli, mushrooms, and hemp seeds, a slice of wholegrain toast

Afternoon snack: A tablespoon of peanut butter with celery sticks and two oatcakes

Dinner: Stir fry with edamame beans, tofu, peppers, carrots, and scallions served with quinoa

Related articles…

Other considerations

These are some additional considerations for people wanting to build muscle on a plant-based diet.

Calorie intake

The high fiber in a plant-based diet can lead to early satiety and a risk of not consuming enough calories. To increase muscle size, someone needs to consume enough calories from nutrient-dense foods. 

Foods with healthy fats can make higher calorie diets easier to achieve, and a person could include nuts and nut butter, seeds, avocados, and olive oil. 

Meal timing

Various differing advice exists about meal timing and exercise. 

For example, after exercise, the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine suggest consuming 0.3 g/kg body weight of protein every three-to-five hours over multiple meals.

The ISSN summarises that the total protein and calorie intake may be more relevant than meal timing. 

Some people choose to consume high-protein foods such as a shake following a workout, which may help muscle synthesis. 

However, the ISSN suggests that if someone consumes a meal containing amino acids less than five hours before exercise, there is less need to consume protein post-exercise immediately. 

Additionally, plant-based diets provide adequate carbohydrates sources that can help replenish glycogen as part of a balanced meal. 

Creatine

Creatine is an organic acid that people synthesize in their bodies from glycine, arginine, and methionine. Animal products are rich sources of creatine, but vegans may have lower levels in their bodies. 

Creatine may improve exercise performance, muscle hypertrophy, and strength.

A 2017 review indicates that creatine supplementation may be most beneficial for athletes with low pre-existing muscle creatine stores and suggests it may be an important ergogenic aid for vegan athletes to consider. 

Recovery

Vitamins, minerals, and phytonutrients can help someone recover from exercise and perform optimally. A plant-based diet provides an abundance of micronutrients and antioxidants. 

However, some nutrients are low in a plant-based diet, and people may need to supplement, for example b12. This approach can help someone to maintain optimal health, recovery, and performance. 

People absorb nutrients in the gut, and gut health is essential to someone’s overall health and wellbeing. Eating a whole foods plant-based diet can help to support the gut and the microbiome. 

Other key aspects to consider for recovery are adequate sleep and hydration, and strategies for stress management. 

What do the experts say?

The proof is in the pudding, and more and more athletes are attributing success to a plant-based diet. 

Robert Cheeke and Matt Frazier are two prominent and successful vegan athletes. They have recently authored a book which is a New York Times bestseller, The Plant-Based Athlete. They told Plant Based News:

“One of the common misconceptions about building muscle is that one needs to consume copious amounts of protein, particularly animal protein, in order to achieve muscle-building results. The reality is that muscle is built as a byproduct of resistance weight training, combined with a total calorie surplus. This is excess calories consumed beyond daily calorie expenditure. And when requisite calorie volume is attained, adequate protein intake is achieved.

“That is because our actual protein needs represent a small portion of our total calorie intake. If we consume 1.2g-2.0g of protein per kilogram of body weight, we position ourselves to build muscle, so long as we are consistent with both nutrition and training programs, while also getting necessary amounts of sleep, hydration, and micronutrient intake.

“The most important action of all, though, is to be consistent with your calorie intake compared to your expenditure. You need to ensure you position yourself to build muscle in the first place. As your calorie needs are met, your protein needs are met, and you can achieve your desired results with a fully plant-based diet, as countless thousands of plant-based athletes have demonstrated for decades.”

The post Can You Build Muscle With Plant-Based Protein? appeared first on Plant Based News.

Protein powders can help someone to achieve their recommended daily requirements for protein and amino acids. People eating a plant-based diet can choose various types of protein powder. However, containing all nine essential amino acids, pea protein powder may be a better choice.

Here’s the benefits of pea protein powder explained and why Clean Lean Protein by Nuzest variety is a good option…

Why take protein powder?

So firstly, what are the reasons for consuming a protein powder in the first place? 

People need adequate daily protein for normal growth, development, and functioning; and protein powder is a convenient way to help someone achieve their daily protein requirements. 

It can be particularly beneficial for someone following a plant-based diet. Those following a plant-based diet need to consume a variety of foods to get a complete range of amino acids. 

The types of foods that people need to eat to obtain a complete amino acid profile contain carbohydrates. For example grains such as rice and oats, beans, and legumes.

However, consuming more carbohydrates and calories may not be part of someone’s overall dietary goals. Therefore, adding a protein powder can help to achieve this more easily.

Daily protein intake

The amount of protein someone needs each day depends on their sex, age, and physical activity levels. 

For someone who does minimal activity, experts recommend around 0.8 grams of protein per kilogram of body weight per day (g/kg/d). 

However, the International Society of Sports Nutrition (ISSN) recommends 1.4-2g/kg/d protein for building and maintaining muscle mass. The ISSN also notes that there is evidence that higher protein intakes of over 3 g/kg/d may have positive effects on body composition in resistance-trained individuals. 

As part of a healthy diet, protein powder is a convenient way for people to support their exercise and training goals. A person can easily add protein powder to smoothies and meals such as oatmeal, energy balls, or soups. 

Why pea protein?

Consuming pea protein as part of a healthy diet may have certain health benefits. These include:

Helps to support muscle synthesis 

As a complete protein, pea protein contains all nine essential amino acids that people need to synthesize protein for muscles and other body functions.  

A 2015 study found that men who consumed 50g of pea protein per day in addition to resistance training had a greater increase in muscle thickness compared to placebo. In addition, the pea protein was just as effective as whey protein. 

Another 2019 study looked at 15 men and women performing high-intensity functional training for eight weeks. Again, it found that pea and whey protein promoted similar strength, performance, and muscular adaptations. 

Pea protein contains branched-chain amino acids (BCAA) and meets the human requirements for leucine as determined by The World Health Organization and the Food and Agriculture Organization, according to a 2018 study. The study explains that leucine is particularly important for muscle synthesis and growth.

Supports weight management

Consuming pea protein could help someone to manage their weight, as protein helps to slow down the release of glucose from carbohydrates and keeps someone full. 

According to a 2015 study, pea protein is comparable to whey protein for producing satiety signals in the body. Another smaller study suggested that consuming 20g of pea protein had a stronger effect on lowering food intake 30 minutes later than whey protein, egg albumin, and maltodextrin. 

Therefore, for someone trying to lose weight, consuming pea protein may help balance their energy levels and avoid hunger pangs that may lead to unhealthy food choices. 

Promotes a healthy gut

Pea protein is easy to digest, and Clean Lean Protein by Nuzest is free from common allergens that may cause digestive symptoms, such as bloating, gas, or diarrhea. For example, people with an intolerance to dairy may experience these symptoms if they consume protein powders containing whey or casein. Other people may have an intolerance to soy protein. 

Pea protein is free from lectins which are anti-nutrients that can damage the gut and cause problems with absorbing nutrients. Compared to soy protein, Clean Lean Protein has virtually no anti-nutrients. 

Furthermore, pea protein contains the amino acid glutamine, which research indicates supports the health of the gut lining. 

In summary, pea protein is a gut-friendly protein powder choice for most people!

Low FODMAP

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These short-chain carbohydrates in certain foods can cause some people to have digestive symptoms such as bloating, cramps, and diarrhea. 

Some protein powders contain ingredients such as fructose, lactose, and added sweeteners that are high FODMAPs. However, pea protein isolate contains virtually no FODMAPs and is appropriate for someone following a low-FODMAP diet. Clean Lean Protein by Nuzest contains no added sweeteners or fillers unsuitable for a low-FODMAP diet. 

What makes Clean Lean Protein so unique?

Clean Lean Protein by Nuzest is a sustainable pea protein powder of the highest quality. Some of the unique benefits of Clean Lean Protein are as follows:

• Made from sustainable European golden peas grown in clean, toxin-free environments in Northern France
• Manufacturing methods have a low carbon footprint
• Patented water-based enzymatic natural protein isolation process that leaves a smooth taste
• Minimal and pure ingredients that are free of contaminants
• Free from anti-nutrients such as lectins and phytic acid
• Independently tested and free of soy, gluten, and dairy. Non-GMO certified

Nutrition profile

Clean Lean Protein contains all nine essential amino acids. The nutritional profile per serving is as follows:

How to consume

Pea protein is very adaptable to many recipes and meals. In addition to smoothies, you can add pea protein powder to savory meals, baked goods, or breakfast cereals. 

For a simple vegan smoothie, add two scoops of your favorite Clean Lean Protein flavor to plant milk or coconut water, and include different colored fruits and vegetables, such as blueberries, spinach, and mango. Then, simply blend and drink or take to a training session in a portable shaker cup. 

Here are some other ideas for delicious recipes that use Clean Lean Protein:

• Protein Granola
• Raspberry Cinnamon Rolls
• Cinnamon Cacao Overnight Oats
• Lemon and Blueberry Protein Pancakes

Start ensuring you get the recommended daily protein requirement by including pea protein every day. You can find out more about Clean Lean Protein by Nuzest here. 

* This is paid-for content; funds from this article help Plant Based News continue to provide millions of people around the world with free content they know and love. We only work with brands we support and use ourselves.

The post What Are The Benefits Of Pea Protein Powder? appeared first on Plant Based News.

David MacLennan, who’s worked at the company since 1991, reportedly made the comment at a National Grain and Feed Association convention.

Cargill CEO

According to Reuters, he said: “Our analysis is that in three to four years plant-based will be perhaps 10 percent of the market. 

“We’re a large beef producer and that is a big part of our portfolio. So there’s some cannibalization that will occur.”

Moreover, the brand is reportedly working on developing a new alternative protein made from corn.

“We’re not only thinking about North American launches, but across the globe,” Cargill said, according to Food Navigator.

“Corn protein is a great protein for meat alternatives because it’s got a great neutral flavor profile and really good performance.”

Plant-based protein

Back in 2018, Cargill invested in pea protein brand PURIS to ‘accelerate a new wave of sustainable plant-based foods’.

David Henstrom is the Vice President of Cargill Starches, Sweeteners and Texturizers. He said: “PURIS is a game-changer in terms of taste and vertical integration in pea protein.

“Cargill is excited to expand into the emerging pea protein space while continuing to support our conventional agricultural crops.

“It’s clear that PURIS is in alignment with Cargill’s vision to meet the growing demand for protein globally and to help customers deliver label-friendly products without sacrificing taste.”

Since then, the meat giant partnered with KFC China to trial vegan chicken in Shanghai, Guangzhou, and Shenzhen. 

The post Plant-Based Protein Industry Will ‘Eat Into’ Meat Demand, Admits Cargill CEO appeared first on Plant Based News.

The company announced earlier this week it is expanding its plant-based line Raised & Rooted to meet the increased demand for alternative proteins.

Tyson’s first-ever vegan burger

New additions to the brand include the first-ever vegan burger patties, as well as Bratwurst and Italian sausages, and ground beef.

The new products, priced competitively between $4.99 and $7.99, are available in the refrigerated section of grocery stores nationally.

Moreover, David Ervin is the vice president of marketing of Raised & Rooted. He said: “Our products are plants made meatier, and deliver the same delicious flavors, in a better-for-you alternative.

“We’re excited to provide people with satisfying alternative protein options perfect for any occasion.”

‘Impressive growth’

Raised & Rooted, which first launched in 2019, also says additional new products will launch later this summer.

The company has witnessed ‘impressive growth’ during its first year and has since expanded outside of the US into Europe.

Ervin then added: “We’re excited about the momentum we’ve built over the past year, fueled by our growth at retail, and our ability to continue to meet consumer’s demands,

“Raised & Rooted was created to provide plant-based options for everyone. Our new products are the next step toward meeting that goal while remaining steadfast to our commitment to providing great-tasting alternative options.”

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