The Vegetarian Athlete Diet. It’s time to put an end to the idea that eating a vegetarian or vegan diet and running well are mutually exclusive. I became a much stronger runner almost immediately after switching to a vegetarian diet. It takes some effort to make sure you get some protein in every meal, but it’s not that hard. Best sources of protein . Everyone needs protein in their diet, but if you do endurance sports or weight training you may need to increase your protein intake, and to factor it into your training routine at specific times to reap its muscle- boosting benefits. How much protein should I eat? For most people a daily dose of around 0. For strength athletes 1. After exercise, protein is particularly important since muscles need it to recover and grow. A portion of protein (1. For most of us, our daily protein requirements are easily achieved by a healthy, balanced diet. ![]() ![]() The Department of Health advises adults to avoid consuming more than twice the recommended daily intake of protein (5. This is because there is evidence that, in the long term, consuming too much protein can lead to health issues such as an increased risk of osteoporosis and a worsening of an existing kidney problem. One of the main issues with our Western diet is that most of our breakfasts and lunches are low in protein but high in carbohydrates, with a protein- packed evening meal. It is better to aim to spread your protein intake out throughout the day. Good protein sources. Eggs. A medium egg has around 6g of protein in an easily digestible form. An omelette is a good way to start the day and is a good recovery snack too. Take a look at our favourite egg recipes for inspiration. Read more about the health benefits of eggs. Milk. Dairy foods are packed with protein and contain bone- building calcium, too. Chocolate milk is the age- old recovery food after exercise, since it contains energy- replenishing carbohydrates and a blend of both slow and fast release whey and casein proteins. ![]() ![]() You can get the same recovery- boosting effects from a milk- based fruit smoothie - such as this cranberry & raspberry smoothie recipe. Choose the right milk for you with our guide. Yogurt. A combination of casein and whey protein, yogurt is a great protein- rich food. Since most of the lactose is removed, it can work for most people who are lactose intolerant. Try this creamy yogurt porridge for breakfast to see you through the day or fuel up after exercise with simple Greek yogurt and fruit or this instant frozen berry yogurt. ![]() ![]() ![]() Fish and seafood. Fish and seafood are good sources of protein and are typically low in fat. While slightly higher in fat than other varieties, salmon packs in heart- healthy omega- 3 fatty acids which can reduce joint stiffness and inflammation. As you can see, there are few bodily processes that don't rely on protein in some shape or form! Luckily, it is not difficult to find foods that contain protein. A list of vegetarian protein foods, complete with protein contents and amino acid profile information. Why Protein Is So Important. Protein is the building block of yourself. It’s the building block of your muscles and also is present in the foods that are going to. Try our delicious fish & seafood recipes Soya. If you’re dairy intolerant, eating soya protein foods such as tofu and soya- based drinks will help post- recovery, plus they can help to lower cholesterol and may reduce the risk of heart disease. This dairy- free cherry soya yogurt is a great option. Read more about the helth benefits of soya. Pistachio nuts. Nuts such as pistachios are a practical protein choice if you’re on the move. ![]() Around 5. 0 pistachio nuts will provide 6g of protein, plus sodium and potassium, the electrolytes lost in sweat during exercise. This clementine & honey couscous recipe with pistachios makes for a great breakfast or speedy snack. Pork. High quality proteins also contain branched- chain amino acids (BCAAs), which are key in supporting muscle recovery. Leucine, in particular, makes up one third of muscle protein and helps to stimulate repair after exercise. Pork is one of the richest sources of leucine and therefore a great addition to a post- exercise meal or snack. Eggs, chicken and lean beef also provide good amounts of leucine. Calcium in the Vegan Diet. Summary: Calcium, needed for strong bones, is found in dark green leafy vegetables. This will not only give you insight on what is the best dog food for Beagles, but will also tell you what you need to know to make eating a pleasure for your little. Feed your muscles with lentils, amaranth, hummus, and more tasty eats. There’s no denying that our culture is obsessed with eating protein. So it should come as no. Take a look at some of our favourite pork recipes. Chicken and turkey. When it comes to animal protein, opt for lean protein from white meat poultry such as chicken and turkey. Take your pick of our chicken and turkey recipes. Beans and pulses. These are great, value- for- money protein sources. Beans and pulses are also a good source of iron and fibre. Try our favourite lentil and chickpea recipes. This article was last reviewed on 6 May 2. One way to transition to a vegetarian diet is to gradually reduce the meat in your diet while increasing fruits and vegetables. Here are a couple of tips to help you. Protein is important to our health, our workouts and recovery, and our brain function; without it, we wouldn’t function at our best and our bodies wouldn’t be. Kerry Torrens. A registered Nutritional Therapist, Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food magazine. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT). All health content on bbcgoodfood. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information. What are your favourite sources of protein post- workout? Are you still unsure whether you're getting enough? ![]() ![]() Post your questions and comments below..
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