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    Plant-Based Protein Guide: High Protein Vegan and Vegetarian Recipes For Athletic Performance and Muscle Growth: Meatless Meals
    Plant-Based Protein Guide: High Protein Vegan and Vegetarian Recipes For Athletic Performance and Muscle Growth: Meatless Meals
    Plant-Based Protein Guide: High Protein Vegan and Vegetarian Recipes For Athletic Performance and Muscle Growth: Meatless Meals
    Ebook182 pages1 hour

    Plant-Based Protein Guide: High Protein Vegan and Vegetarian Recipes For Athletic Performance and Muscle Growth: Meatless Meals

    By Paula Smythe

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    About this ebook

    “Where do you get your protein?" That’s the question you hear when you tell well-meaning friends and family that you’ve stopped eating meat. Of course, there are an abundance of plant-based protein sources available, if you know where to look. 

    In this book, Paula Smythe answers the question by first helping you figure out how much protein you actually need. 

    Other questions answered include: 
    What plant-based sources contain the most protein? 
    What is a 'complete protein' and why does it matter? 
    Can I eat too much protein? And how much is too much? 
    Do I need more protein if I work out? 

    Once you know your protein goals, lots of yummy recipes follow to help you reach them. 

    Some of the vegan recipes in this book are: 
    - Chickpea Sloppy Joes
    - Mediterranean Quinoa Salad
    - Stuffed Seitan Loaf
    - Lentil Pot Pie
    - Chipotle Bean Burritos

    Some of the vegetarian recipes in this book are:
    -Tempeh 'Beef' Stew
    -Quinoa Fried Rice
    -Lentil Bolognese
    -Blueberry Almond Protein Pancakes
    -Cookie Dough Overnight Oats

    And of course, that's just the beginning. You will find something in this book to become your new favorite high protein plant-based meal.

    *Note: Please read before buying!

    This book is a package deal comprised of my titles Vegan: High Protein Vegan Recipes and Vegetarian: High Protein Vegetarian Recipes. This book contains all of the recipes from both volumes.

    LanguageEnglish
    PublisherPaula Smythe
    Release dateJul 5, 2017
    ISBN9781386634416
    Plant-Based Protein Guide: High Protein Vegan and Vegetarian Recipes For Athletic Performance and Muscle Growth: Meatless Meals

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      Book preview

      Plant-Based Protein Guide - Paula Smythe

      Where do you get your protein?

      That's the question you hear when you tell people you've stopped eating meat. And on the surface, it seems like it might be a good question.

      However, there's a more important question that should be asked first: How much protein do you actually need?

      My goal with this recipe guide is to help you figure out how much protein you need, where to find it, and then give you some tasty options for meeting your goals. If that sounds like a good plan, proceed and let's get started. There's a little bit of work to do, but we get that out of the way first so that we can have fun - delicious, nom nom goodness type fun - after.

      ****

      So, how much protein do you really need?

      Chances are good that what you need is lower that what you think you need. The recommended daily intake of protein is .8 grams per kilogram of bodyweight (which equals .36 grams per pound) for average non-elderly non-athletes. If you are elderly, you need more protein - around .5 grams per pound of bodyweight.

      What does that mean for you? Well, here's an example: If you're 24 years old and weigh 150 pounds, multiply that 150 by .36, and you see that you should be aiming for 54 grams of protein per day. That's not too bad, right?

      And if you're an athlete - and by athlete I don't mean your career choice, if you run or lift weights a few times a week you're an athlete - then your needs increase. You have greater tissue repair needs that must be met. A study can be found here: link.

      If you're an endurance athlete like a runner: 1.2 to 1.4 (kg) = .54 to .63 (lb)

      If you're a strength athlete like a weightlifter: 1.4 to 1.8 (kg) = .63 to .81 (lb)

      So if that same 150 pound person is a runner, they need 81 to 94.5 grams of protein per day. If they are a weightlifter, they need 94.5 to 121.5 grams per day. Those numbers are a bit trickier to obtain, but that's to be expected, since they're athletes. With that in mind, even those numbers don't seem too bad, right?

      Well, those numbers are strictly about your needs, but there aren't many problems associated with going over those numbers. Yes, if you really overdo it you can run into some big problems, but you can also die from drinking too much water. Take everything in moderation, okay?

      But let me tell you why you want to eat more protein than the minimum numbers suggest.

      The number one reason is for weight loss. Eating more protein can increase the amount of calories you burn. Yes, there's science involved. Increasing your protein to 25-30% (I'll get to the % thing in a minute) of calories consumed can cause you to burn 80-100 more calories a day. That's not a lot, but it adds up over time. More importantly, though, is that eating more protein makes you feel fuller for a longer period of time. So it keeps you from overeating and snacking. Less calories coming in leads to weight loss.

      Eating more protein can also help you build and/or maintain muscle mass, too. Muscle burns calories over time, so you'll be able to hold your goal weight easier. And more muscle can help prevent osteoporosis.

      One more thing: I know I've sort of assumed you know what I'm talking about when I say 1 gram of protein, and I just want to be sure we're on the same page. What I'm talking about is the actual protein IN the food, not the amount of food itself. For instance, 1 cup (172 g) of black beans has 15 grams of protein in it. Just wanted to clear that up.

      Now for that % of calories thing, and calculating your needs.

      Go to a metabolic calculator (here's one) and fill in the form to see what your calorie requirements are.

      For an example, I put in a 5'5" female, 24 years old, 150 pounds, very active. The calculator tells me that she requires 2512 calories per day to maintain. (2512 * .25) = 628 calories that should be protein. Since each gram of protein has 4 calories, 628 / 4 = 157 grams of protein per day. You'll notice that the number earlier were much smaller; obviously she is quite the athlete.

      Now, I'll change only the box that says very active to sedentary. She only requires 1847 calories. (1847 * .25) = 461.75 / 4 = 115 (rounded down).

      Before going on, find out how much you need. Don't worry, I don't want you to keep track of your daily intake everyday. You can, if you want, but what I really want you to know is what you should be aiming for. You'll know if you're close when you start seeing results.

      ****

      Now that that's done, where do you find all that pesky protein?

      Here are some of the best sources of plant-based protein out there:

      FoodAmountProtein (g)

      Tempeh1 cup31

      Soybeans1 cup29

      Seitan3 ounces21

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