A 2018 study has determined that 5% of people in the states are vegetarian, that’s roughly 4.3 million people. With a growing favor in a vegetarian diet, it is imperative that we are aware of the abundance of plant foods that offer high protein sources. Protein is an important factor for muscle growth, tissue repair and recovery from strength training or any form of exercise. Protein is made up of amino acids— there are 20 amino acids needed for good health. Our bodies naturally produce 11 out of the 20 amino acids and the other nine need to come from our food. These essential amino acids are found in a wide variety of foods that have biological benefits too. They offer essential nutrients and help to speed up your metabolism. If you are a vegetarian that is looking to increase their protein intake, you’re going to want to take some notes! Here are 7 sources of plant protein: Peas - a cup (cooked) = 7g of protein All legumes pack a protein punch providing 7 g of protein. These little guys are also big on fiber, vitamin C and K. Try adding peas in salads, pastas, or even pureed in pesto sauce. Spirulina - 2 tbsp. = 8 g of protein This nutritional powerhouse covers 22% of your daily requirements for iron and 95% of your daily copper needs. Studies link consuming spirulina to health benefits ranging from a stronger immune system and reduced blood pressure to improved blood sugar and cholesterol levels! Soy beans - 1 cup (cooked) = 20 g of protein These beans contain all nine essential amino acids and are found in tofu, tempeh, and many meat alternatives. Tofu provides 20 g of protein and tempeh provides 23 g of protein per serving size of 3.5 oz. Yogurt - ⅔ cups = 13 g of protein Add this to your smoothies for a protein boost. Choose plain or natural varieties of yogurt with less sugar and add “live cultures” if you are looking for a brand that provides good bacteria. Chia seeds - 2 tbsp. = 6 g of protein Chia seeds have high amounts of Omega-3, plenty of calcium, loads of fiber and an excellent source of protein. This product is highly versatile and can be found on salads, cereal, smoothies, or overnight oats. Seitan - 3.5 oz. = 25 g of protein This is also a great source of selenium and contains small amounts of iron, calcium, and phosphorus. Seitan can be pan-fried, sauteed, and even grilled! Chickpeas - 1 cup (cooked) = 12 g of protein Mix them with tahini to make a hummus and you’ll tick the box for a nutritious spread - a reason for more hummus, yes please! If you are looking for more guidance with your nutrition journey, don’t hesitate to reach out! We are experienced coaches with the knowledge and tools to help you reach your goals. Please email us at info@recouppersonaltraining.com to inquire about our services or reach us at (949) 262.4003 Make it a great day! -Matt, Stevie, Bo and Dani
