Protein is the building block and foundation for building strong muscles. Your body uses it to build and restore tissue. There are many ways you can get protein in your diet, and it can come from a variety of different sources. There are animal sources of protein such as meat, fish, and eggs. Other sources are plant-based such as nuts, beans, and legumes.
Protein remains a top trend for 2018 (source: Food Business News), and plant-based protein is continuing to rise. Plant-based proteins such as lentils, peas, nuts, and whole grains are increasing in popularity due to their numerous health benefits. For instance, tree nuts (almond, cashews, hazelnuts, walnuts, etc.) and peanuts not only contain protein, but it also contains healthy fats, fiber, and certain phytonutrients. Legumes (beans, lentils, peas, peanuts, and soybeans) are rich in fiber, potassium, and calcium. Whole grains (barley, rye, oats, wild rice, etc.) consist of vitamin E, B vitamins, antioxidants, phytochemicals, and healthy fats (source: HSPH). Overall, plant-based proteins are packed with nutrients, and is linked to lowering the risk of heart disease, obesity, hypertension, and more.
At Rise Bar, we asked some of our influencers on their take about how plant-based protein is working for them.
More Energy
"In my experience, consuming regular amounts of plant-based protein has only helped me develop lean muscle. Whether it's in the form of a plant-based protein bar, smoothie, baked good or veggie bowl after a workout, I never feel like I am missing out on valuable sources of protein by not having meat in my diet! In fact, since ditching meat over 5 years ago, I am the strongest I have ever been. Another positive side effect I've recognized of eating protein from plants is that I rarely feel tired after eating. I challenge others to at least try incorporating more plant based protein into their fitness routines." -Celina @thevisualveggie
Complete Protein
"Many believe that animal based proteins are the only protein source that will help you build lean muscle, but that is simply not true - there are several kinds of plant based foods that are complete proteins. These protein sources are more nutrient-dense and leave my body feeling good, energized and performing better in the gym." - Shannon @fitstrongshann
Build Lean Muscle
“When I started to eat a more plant focused diet, I noticed how much more energy I had as well as how quickly I was recovering in-between workouts. I finally started giving my body all the nutrients it needed to train hard on a daily basis, while making sure I was eating sufficient calories. And in return, I have increased my strength and put on quite a bit of lean muscle in this past year. On top of that, I have never felt better mentally, physically and emotionally.” -JJ @beazysbites
Overall
There are many plant-based protein options out there, and these types of proteins can help you increase your energy, build muscle, and provide complete proteins just as well as those from animal sources. So, the next time you’re ordering or preparing a meal, try to incorporate a little variety into the mix! Not only will it be packed with protein, but it’ll also be high in nutrients.
