Trainer Tuesdays
Welcome back to the weekly edition on Trainer Tuesdays. Make sure to check in at our blog every Tuesday evening to learn the expertise of our great staff. Aside from being fantastic exercise coaches, they are also extremely knowledgeable in many aspects of health and fitness; so, it's time that you get to know them a little better! Each week, we will post a frequently asked, or sometimes just a fun fitness related question followed by the answers of each of the trainers at Fitness Together Brecksville.
How
Can I Get Protein on a Vegan Diet?
Bronson Rotaru: If you are vegan I highly recommend a
protein supplement like pea protein.... Quinoa and tofu are some great ways to
get protein through your food. Quinoa is very versatile, can even be eaten as a
breakfast food.
Kelly Bailey: The term vegan describes a person
that abstains from consuming any product that comes from animals, including
eggs and dairy. Meat, eggs, and fish are complete sources of protein, meaning
that they contain all eight (nine for children) essential amino acids in the
correct proportions that the human body requires for proper functioning. That
being said, it's just as easy to get the essential protein you need if you are
a vegan or vegetarian by eating the right plant-based foods. Keep in mind that
you don't even have to "combine" certain foods at each meal (a common
myth) to get the protein you need. What you need to do is eat a variety of
healthy plant-based foods throughout the day. Great foods for vegans to include
in their diet are quinoa (which is actually one of the few plant-based complete
proteins), nuts, brown rice, beans, tofu, and green leafy vegetables.
Lisa Clark: Proteins are an important building block of
life. They maintain tissues and promote new cell growth. However if you choose
a vegan lifestyle a lot of people worry about getting enough protein in their
diets. Beans are well known for their protein content as are nuts. They are not
only a good form of protein but also a healthy source of fat. Grains are not
known for being a source of protein, however quinoa has quickly become a very
popular alternative to grains. Despite it actually being a seed, it is a
complete protein, containing all 8 essential amino acids that the body needs.
Quinoa can be added to a vegetarian chili in the cold winter months, or tossed
with some vegetable and a vinaigrette for a summer salad. Add some brown sugar
and apples to it and you have a very healthy hot breakfast cereal. Hemp seeds
are also high in protein and can be added to fruit smoothies. Other foods that
may be good to include in a vegan diet are; green peas, chickpeas, tofu,
edamame, leafy green vegetables, and seeds such as sesame, sunflower and poppy
seeds. Non dairy milk substitutes also help to make it easier to make a variety
of recipes fit into a vegan diet!
Steven Madden: When training, whatever your diet, you need
to make sure you consume enough protein for recovery and muscle synthesis.
While vegan diets avoid animal and dairy proteins, that does not mean
they can not get plenty of plant proteins as well. Most members of the
bean family, including kidney and black beans are very high in protein.
While I don't eat vegan, I do like black beans and brown rice with diner.
Peanut butter and almonds are also a staple plant based protein.
The one thing to watch out for on a vegan diet actually is calorie to
protein ratio. You may end up consuming more calories than you want to
obtain your protein when you are not using dairy or other sources.
Taynee Pearson: There are a few ways to incorporate protein
into a vegan diet by eating beans, chickpeas, and lentils which are also high
in fiber. Nuts are also a good source of protein as well as tofu. Tofu can be
incorporated into stir - Frys, soups and salads. Almond and soy milk are good
alternatives for milk.
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