Best Plant Based Sources of Protein

In my efforts to build muscle and get lean, I have run across a quandary.  Protein is expensive.

Well, more accurately, animal based protein is expensive, mainly because raising livestock consumes energy, water and other resources.  I still savour a well-cooked steak or piece of bbq chicken on occasion, but I have found that basing my diet on a well-balanced regimen of plant proteins has given me energy and decreased my workout recovery times.

Some plant based proteins are less digestible or less easily absorbed via the digestive tract.  Additionally, some plants that are high in protein are low in some specific amino acids, so they must be combined with something else to balance out their amino profile and ensure that you're getting all the necessary elements of a good healthy workout diet.

Moringa Oleifera

Moringa contains a balanced profile of proteins as well as many of the other nutrients required for healthy maintenance and growth of muscle tissue. Including moringa in your workout diet can only improve your growth results as well as your stamina and overall general health.  Rumour is, that including moringa with your meals can also protect you from diabetes.

Spirulina

This blue green algae is mild tasting and also has a wide spectrum of amino acids and tocopherols for healthy growth. 

Sunflower Seeds

Probably the cheapest of all plant based proteins, these tiny little seeds are also packed with healthy plant based lipids.  Plant based lipids can be beneficial for your health in many ways.

Grains and Legumes

Legumes and grains have amino acid profiles that compliment each other well.  If you combine the two, then you get the higher levels of protein as well as a balanced amino profile.  Some examples are amaranth and lentils, red beans and rice, quinoa and peas, etc.  They can be used in smoothies, salads or enjoyed just as a large bowl of savory yumminess.

Other Factors for a Plant Based Workout Diet

There are some things to consider if you are replacing animal proteins with plant proteins:

• Cooking increases digestibility
• Zinc and Iron are generally lacking in vegetable based diets
• Plants are generally less nutritionally dense, so eat a little more
• Introduce new foods to your diet gradually

As you discover the many benefits of including plant based proteins in your workout diet, you can also feel good that you are eating a diet that is better for the planet.  It's a win/win situation. 

References:

• pinterest - health and fitness
• health.news - plant based protein
• sfgate - sunflower seeds protein
• healthy eating - plant amino acids