Protein can be found in every cell of the human body, so it's no surprise that this macro nutrient is vital for maintaining muscle and bone mass, for keeping the immune system strong, and to prevent fatigue. We spoke to Henry Sether, co-founder of MissFits Nutrition to find out how, as vegans, we can be sure to consume the right amount of protein at the right time…
Vegan on Female First
Let's tackle the right amount of protein first. The quantity of protein you need to consume largely depends on the lifestyle you lead. As a minimum, 1g per kg of body weight is recommended, however for those women with a more active lifestyle, this can be in the region of 1.5g of protein per kg. This can sound like quite a lot of protein to get from a vegan diet but there are plenty of nutritional foods, drinks and supplements to help achieve this daily goal.
What kind of protein should we be consuming?
Proteins are made up of amino acids. It's important to note that it's not only about consuming 1.5g of protein per kg of body weight - there needs to be the correct spread of amino acids. There are certain must-have amino acids that are more difficult to consume following a vegan diet. One of the most important being an amino called Lysine, required for helping lower cholesterol and proper growth amongst many other benefits.
Lysine is most commonly found in meats and dairy products however, there are vegan, lysine-rich foods such as lentils and peas as well as food supplements that can help to give your body the amino profile it needs.
So when is it best to consume protein?
Protein is best consumed throughout the day, however there are spikes in demand for protein. Most notably, after exercise and in the mornings.
Post exercise is crucial as your muscle tissues are fatigued and in need of repair. Protein supplements can be incredibly helpful here to save time and money. Pea protein is a particularly good protein due to its high lysine content, amongst many other of the essential amino acids. Pea protein isolate is also quickly and easily digested so gives your body the nutrition needed post exercise.
MissFits Nutrition has created a vegan friendly, pea protein shake, designed with the active woman in mind. The Multitasker is a perfectly portioned pea protein sachet that provides a protein boost, on the go! With zero added sugar and no excess calories along with its high lysine content, it's a perfect complement to a vegan diet (www.missfitsnutrition.com).
Overall, ensuring the correct amount of protein is consumed at the correct time can be a big ask, however, it is about knowing which foods and supplements will help you in achieving your daily goals. Once you have this down, you'll be reaching your protein goals and reaping the benefits before you know it!
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