Nutrition

Choosing The Best Plant-Based Protein

The Best Plant-Based Protein

Have you set the goal of transitioning into a more plant-based way of eating? Or are you determined to eat vegan for some or all of 2021? A good quality protein powder will help you hit your macros and protect lean muscle on a plant-based diet. Here’s how to find the best plant-based protein powder and how to make a success of plant-based eating.

Plant-based or vegan?

What’s the difference between vegan and plant-based? Vegans will not consume any animal products, which obviously includes meat, fish, eggs, and dairy but also extends to honey, mayonnaise, and trace ingredients like gelatine.

People who follow a plant-based way of eating tend to focus more on getting as much plant-based whole foods into their diet. They eat plenty of vegetables, fruits, berries, legumes, pulses and wholegrains. They may or may not be happy to eat small amounts of dairy or other animal products, as long as the majority of their diet is plant-based.

Protein on a plant-based diet

“But where do you get your protein?” That has to be one of the most frustrating questions for any vegan or plant-based eater. There’s no need to eat meat, fish, or eggs in order to hit your protein macro goals.

You can get plenty of protein from high-protein plant-based foods including tofu, seitan, pulses, beans, legumes and wholegrains.

The main challenge for plant-based eaters is getting “complete protein”. Animal protein sources contain a wide array of amino acids, making them a simpler and more direct way of consuming all the protein you need.

It’s not impossible with plant-based foods. It simply takes a little more thought and planning. The best way to consume a variety of amino acids via plant-based foods is to combine high protein options.

* Make a stew or chili from several types of beans and eat with rice.

* Combine chickpeas with cous cous or quinoa.

* Make a tofu stir fry with brown rice and add some nuts.

The best plant-based protein powders

A failsafe way to consume enough protein on a vegan diet is to choose a quality plant-based protein powder.

Look for a protein powder that combines two or more plant-based proteins (to benefit from the mixed amino acids): pea, soya, or brown rice protein.

PhD Smart Protein Plant is our best-ever vegan protein, made from a combination of quality soya and pea proteins with added Lactospore™ (Bacillus Coagulans), b-Vitamins, and minerals to support your healthy plant-based diet.

Diet Plant is a plant-based high protein low calorie shake with added fat burning ingredients to aid fat loss and support lean muscle.

5 principles for healthy vegan nutrition

#1 Focus on whole foods and use manmade or processed vegan foods minimally.

#2 Experiment with cooking methods, herbs, spices and flavours to create exciting vegan dishes.

#3 Eat a wide array of vegetables, fruits, grains, nuts and seeds so you get a range of amino acids and micronutrients.

#4 Find a good quality, tasty plant protein powder that is versatile so you can use it in baking as well as shakes.

#5 Keep an eye on your protein intake to ensure you get the macronutrients your body needs.

Avoid common pitfalls

If you’re new to eating a plant-based diet, be sure to do it the healthiest and most enjoyable way. Here are some common mistakes people make when they try out vegan eating.

1.  Relying on convenience foods

There are so many tasty and easy vegan foods on the shelves, which makes life much easier for plant-based eaters. It’s fine to use these products from time to time, but don’t make them the focus of your diet. Just like any convenience foods, they are processed and lack the nutritional benefits of fresh whole foods.

2. Getting stuck in a rut

It can be difficult to know how to eat a varied vegan diet. Experiment with recipes, food inspo, with cooking methods and protein sources so you don’t get stuck in a boring routine.

3. Sticking to the same food sources

It’s important to eat a wide variety of vegetables, fruits, grains, beans, pulses and protein sources especially when you are plant-based. This approach will keep your diet full of important micronutrients, antioxidants and amino acids.

4. Forgetting about protein

Plant-based eating can be heavy on the carbohydrates and light on the protein, so make an extra effort to focus on your macros – at least until you get in to the swing of it. Adding a good plant-based protein powder will help.

Nicola is a specialist freelance copywriter for the fitness industry @thefitwriter