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The Complete Plant-Based Protein Diet Plan for Health and Fitness

The Complete Plant-Based Protein Diet Plan for Health and Fitness

Introduction

Most people always think of the non-vegetarian options when they hear the term protein. This has always been the thinking in the recent past, when people were more non-vegetarians. However, with the growing number of vegetarians and vegans in society, the demand for plant-based protein diets is going up. This diet is beneficial for all, but particularly for those lactose intolerant people. It has benefited people who cannot digest lactose in proper proportion. Because of the continuously rising demand difference, the number of vegan protein supplements has also risen in the market. In this blog, we will talk about how you can incorporate this diet into your daily routine and benefit from it.

Why adopt a plant-based protein diet?

If you are thinking of switching to planet-based protein, then it must be worth it right. We will help you understand the different benefits of planet-based protein so that you can make the right choice. Here are a few health benefits that you should consider:

1. Weight Management

The most important thing to remember is that this protein is lower in calories and fat. That is why it is the best choice for those who want to lose weight.

2. Supports heart health

This protein helps in reducing cholesterol levels in your body. This decrease then helps with your cardiovascular health.

3. Better Digestion

It has lots of fibers. This helps in the digestion process and supports gut health.

4. Reduced inflammation

It helps in recovery fast after a workout. The plant-based protein is a great source as it has anti-inflammatory properties.

Role in fitness

Help in lean muscles development

It helps in developing lean muscles, but only if taken in the correct dosages.

Helps in faster recovery

It contains numerous antioxidants. Hence, this makes the rate of recovery speedier.

Helps save energy

A good mix of this diet and complex carbohydrates can serve as a long-term energy preserver.

Ecofriendly

This type of protein can be manufactured using fewer resources. It means that there will be lesser waste. So, lesser damage to nature.

Knowing protein in a plant-based diet

What is protein?

This is a macronutrient. It ensures repair of the muscles. It regulates hormones and overall body functioning.

Difference between plant based and animal-based protein

Amino Acids

Animal based proteins are complete. It means that they have all the amino acids. But plant based are incomplete. It means that some amino acids are missing.

Healthy Fats

Plant based ones have only less fat. The fat that is present is also not unhealthy. But animal-based protein has some unhealthy fats in it.

How much protein do you need?

Inactive people

Lazy and inactive ones have to take 0.8 grams per kilogram of body weight.

Active people

These must take 1.2 to 2.0 grams per kilogram. It can also vary according to their fitness objectives.

Best plant-based protein sources

Legumes

For instance, lentils, chickpeas, black beans, and kidney beans. These are good sources of protein. They are pretty effective too.

Grains

Different grains like quinoa, oats, brown rice and farro have good amounts of protein in them.

Nuts and seeds

Some tiny seeds are also protein rich. For example, chia seeds, flaxseeds, pumpkin seeds and almonds.

Soy products

These have also become popular nowadays. For example, tofu, tempeh, edamame and soy milk.

High protein vegetables

Spinach, broccoli, peas and kale have high protein content.

Plant based protein powders

Supplements like pea protein, hemp protein, and brown rice protein are good.

Structuring plant-based protein diet for health and fitness

Important pointers

1.       Always balance nutrient intake.

2.       Leave no nutrients out.

3.       Calorie intake according to your goals.

4.       Combine food to get all amino acids.

Here's a plant-based protein meal plan that you can try

Breakfast

Have tofu scramble and whole grain toast.

Snack

Try peanut butter smoothie with almond milk and pea protein powder.

Lunch

Quinoa or other grains mixed with black beans or kidney beans.

Dinner

Veggie stir fry with brown rice or other grains.

Plant-based protein supplements

They are pretty good for busy people. They are easy to use and convenient. Some of them include:

Pea protein

This is rich in BCAAs. It supports muscle building.

Hemp Protein

It contains omega 3s and a good amount of fiber.

Brown rice protein

It is easy to digest and is good for people with digestive issues.

Remove nutritional gaps

Nutrients in your body need to be balanced. Balancing is important for proper functioning of the body. Some common deficiencies and solutions are:

Vitamin B12

You can take divine nutrition multivitamins to fulfill this need.

Omega 3s

Omega tablets from divine nutrition are great to tackle this gap.

Calcium and zinc

You can try super calcium tablets from divine to enhance your bone health. For zinc you can try our beauty sleep tablets.

Tips for success

  1. Always prepare your own meal and measure the nutrient content.

  2. Pair protein rich food to get all amino acids.

  3. Drink ample water daily.

  4. Try divine nutrition supplements during busy days to avoid any deficiency.

Common myths about plant-based protein

As one of the best plant protein brands in India, we will bust the most common myths for you.

  1. Plant based products are incomplete: This is just a myth. It can be solved easily by pairing different protein sources.

  2. Plant based proteins don’t help muscles: It is wrong. There are many vegan athletes in the world.

  3. Don't give energy: Totally incorrect. Plant based diets also include carbohydrates and help meet the body's energy requirement as well.

Conclusion

The result is that plant-based protein is equal to animal-based protein. It's excellent for all. Even for lactose intolerant, one can use it. If one mixes it up, it will provide all the required nutrients. In case of any deficiency, you can have plant-based protein supplements from divine nutrition. We are always there to assist you. Contact us and clear up everything to obtain good results. Checkout our products and begin your journey today.

FAQs

Q1. Can my muscles grow with plant-based protein?

Absolutely yes.

Q2. Which is the best plant-based protein?

Pea Protein

Q3. Are plant-based supplements good for everyone?

Yes. You just need to buy from good brands like divine nutrition.

Q4. Which plant sources have good protein content?

Lentils, Black beans, kidney beans, quinoa, seeds etc.

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