What is the impact of a high-protein diet based on plant sources?
This article will explore the effects of a plant-based protein diet on muscle health. In my role as a dietician and nutritionist, I'll provide you with scientifically-backed insights to better understand how important plant-based protein is for growth, recovery, and maintenance of muscle. The practical aspects of incorporating these plant-based proteins in your diet will be discussed, as well as additional suggestions and tips for optimal muscle health.
How to Maintain Muscle Health with a Plant Protein-Based Diet
It is essential for the health of muscles. This nutrient helps to repair and build new muscle tissue after intense exercise. Recent studies show that while animal-based sources of protein are considered the best, plant-based ones can also be effective.
A diet rich in plant-based protein can promote growth and help to maintain muscle mass. According to a study in Nutrition Journal, people who consume meat-based protein have similar quality muscle as those who consume plant proteins. Plant-based protein also has added health benefits, such as antioxidants and fiber.
How to Start a Diet High in Plant-Based Protien
It's not difficult to start a diet based on plant-based proteins. Include a wide variety of plant proteins into your meals. The best sources of plant-based protein are lentils, chickpeas and tofu.
According to an article in Nutrients, plant-based protein is often considered incomplete because it lacks one or more amino acids essential. You can get the essential amino acids you need by eating different plant proteins every day.
Muscle health: Examples of high-protein foods made from plant sources
- A cup of lentils cooked provides 18 grams of proteins.
- Half a cup of tofu has around 10 grams protein.
- Quinoa is a grain that contains around 8 grams protein per cup.
- Green Peas - One cup contains approximately 9 grams of proteins.
- Chickpeas are a good source of protein, with about 15 grams per cup cooked.
- Half-cup of tempeh contains 15 grams of proteins.
- A pound of almonds contains around 6 grams protein.
- The protein content of two tablespoons of Spirulina is approximately 8 grams.
- The protein content of two tablespoons of Chia seeds is approximately 5 grams.
- Hemp seeds contain about 10 grams protein per three tablespoons.
More Tips and Suggestions
For optimal muscle health, you should also combine a wide variety of plant proteins with resistance training. Combining protein with resistance training has been shown to enhance muscle recovery and growth. Spreading out protein consumption throughout the day is more beneficial for muscle protein syntheses than consuming large amounts at one time.
A diet rich in plant-based protein can have a positive impact on muscle health. It promotes muscle growth and helps maintain muscle mass. You can improve your muscle health by incorporating a wide variety of plant proteins into your diet, and then pairing these with strength training..