{"id":36714,"date":"2019-07-01T18:11:56","date_gmt":"2019-07-01T22:11:56","guid":{"rendered":"https:\/\/www.nomeatathlete.com\/?p=36714"},"modified":"2021-03-26T09:28:22","modified_gmt":"2021-03-26T13:28:22","slug":"protein-bowl-and-faq","status":"publish","type":"post","link":"https:\/\/www.nomeatathlete.com\/protein-bowl-and-faq\/","title":{"rendered":"The Only Plant Power Bowl You’ll Ever Need, with Over 30 Grams of Protein (Plus a Protein FAQ)"},"content":{"rendered":"\n

Plant-based protein<\/a> is a big topic among vegans and non-vegans alike. This single macronutrient<\/a> gets almost as much attention as calories, with uncertainty around how much is enough, and, of course, where this nutrient even comes from when your diet is plant-based.<\/p>\n\n\n\n

To help clear up some of this uncertainty, I put together a little protein FAQ, answering many of the most common questions I hear in my practice as a dietitian. And for good measure, I’ve also included a go-to bowl recipe, packed full of plant-based protein. <\/p>\n\n\n\n

Plant-Based Protein FAQ<\/h2>\n\n\n\n

Q: Where Do Vegans Get Protein?<\/h3>\n\n\n\n

A:<\/strong> If you have been around No Meat Athlete for very long at all, you probably already know the answer to this question<\/a>. And, as a vegan Registered Dietitian I probably hear it more than most people do. But, it\u2019s not a difficult question to answer:<\/p>\n\n\n\n

Vegans can easily get all the protein<\/a> they need from the plants they eat<\/a>.<\/em><\/p>\n\n\n\n

Protein is found in nearly all plant foods, but beans, lentils, nuts, and seeds are particularly rich sources.<\/p>\n\n\n\n

Q: How Much Protein Do I Need?<\/h3>\n\n\n\n

A:<\/strong> While it\u2019s a fact that vegans can easily get adequate protein from plant-based resources, the question of just how much is enough is an important one for some people.<\/p>\n\n\n\n

For most people (ages 19-59 years), it is recommended<\/a> to get 0.8 grams of protein per kg (1 kg = 2.2 lbs) of body weight per day. For vegetarians and vegans, it’s closer to 1 gram, because plant proteins are less well-digested than animal proteins. So, if you weigh 60 kg (132 lbs), you would need about 60 grams of protein per day. (To find your weight in kg, simply divide by 2.2046.)<\/p>\n\n\n\n

Athletes need a little more<\/a>. The latest research suggests that athletes move away the separation of strength<\/a> and endurance<\/a> when talking about protein, and instead focus on responding to the intensity of the workout. The harder the workout, the the higher the protein requirements for full recovery.<\/p>\n\n\n\n

Under these updated guidelines, plant-based athletes should get 1.2-2.0 grams of protein per kg of body weight per day. <\/p>\n\n\n\n

So, if you\u2019re a vegan athlete who weighs 60 kg (132 lbs), you need roughly 72-120 g of protein per day, depending on the intensity of your training. <\/p>\n\n\n\n

Of course, the amount of protein is only part of the story. Protein is composed of amino acids, and it’s important that you get the ones you can’t make on your own. To do that, mix up the food sources where you’re getting your protein. <\/p>\n\n\n\n

If you want to dig into the particulars, check out this article<\/a> for great protein advice, science, and math.<\/p>\n\n\n\n

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Q: When Should I Get that Protein?<\/h3>\n\n\n\n

A: <\/strong>If you eat whole foods, you’re getting protein throughout the entire day. That’s the goal, of course. <\/p>\n\n\n\n

But for athletes, after you work out, the timing of your next meal is pretty important.<\/p>\n\n\n\n

Your workout breaks down some of your muscles, and consuming a protein-rich meal gets the right kinds of nutrients to the right places to help those muscles build back up, stronger than they were before.
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If you want to get the most bang for your buck, and maximize the muscle-building power of your workouts — and help prevent losing lean mass — eating a protein-rich meal within 2 hours post-workout will help (and don\u2019t forget to drink plenty of water).
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Q: How Should I Get My Protein?<\/h3>\n\n\n\n

A: <\/strong>This is where it gets fun: When the science and calculations are all done, you get to eat!<\/p>\n\n\n\n

Of course you can consume protein in countless ways. There are powders, shakes, enhanced nut and oat milks, etc. — and some are better, more healthy, more effective, than others. 
<\/p>\n\n\n\n

Arguably the best way to get protein is to consume it through a whole-food, plant-based<\/a> meal. Not only will you be getting plenty of protein, but you\u2019ll also be consuming a more balanced meal complete with carbohydrates, fat, and other nutrients that are just as helpful as protein is for building muscle, recovering from your workout, and staying healthy.

If you can’t get the amount you’re looking for from whole foods, check out Complement Protein, a clean plant-based protein supplement<\/a> formulated by No Meat Athlete.<\/p>\n\n\n\n

A Power Bowl Recipe, with Over 31 Grams of Plant-Based Protein<\/h3>\n\n\n\n
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To help demonstrate a quick and easy way to get protein through whole plant foods, I’ve created a delicious, easy-to-make, and effective recipe, which delivers the nutrients right where they belong: your belly (and then to your muscles).<\/p>\n\n\n\n

This bowl packs over 30 grams of plant-based protein, and it makes plenty to share — but it tastes so good you might want to keep it all to yourself.<\/p>\n\n\n\n

Here is the recipe along with protein breakdown: 
<\/p>\n\n\n\n

Plant-Based Power Bowl<\/h4>\n\n\n\n