Protein in the Vegan Diet

by Reed Mangels, PhD, RD From Simply Vegan 5th Edition Summary: It is easy for a vegan diet to meet recommendations for protein, as long as calorie intake is adequate. Strict protein combining is not necessary; it is more important to eat a varied diet throughout the day. Some Americans are obsessed with protein. How much protein do we need? So, in the United States it appears that vegan diets are commonly lower in protein than standard American diets. Table 2 shows the amount of protein in various vegan foods and also the number of grams of protein per 100 calories. It is very easy for a vegan diet to meet the recommendations for protein. What about combining or complementing protein? Some people say that eggs, cow’s milk, meat, and fish are high quality protein. Frances Moore Lappe, in her book Diet for a Small Planet 6 advocated the combining of a food low in one amino acid with another food containing large amounts of that amino acid. Food and Nutrition Board, Institute of Medicine.

Hemp Protein Powder Comparison - Who Provides The Best Hemp Protein Products? | Hemp Protein Guide Overview <a onclick="javascript:pageTracker._trackPageview('/outgoing/ws.amazon.com/widgets/q? Best Choice – Nutiva Organic Hemp Protein Nutiva was rated one of the fastest growing companies of 2009 along with Living Harvest in Inc.’s 500/5000 listings for Food and Beverage. One thing you’ll quickly notice about Nutiva products is their business is thriving based on their production of high quality hemp goods. Ingredients: 100% Raw, Cold-Milled Organic Hemp Protein Powder. Nutiva Organic Hemp Protein Powder contains 50% protein, 20% fiber, and 11% fat and comes in these sizes: 50% Hemp Protein Powder 16 oz. Nutrition Facts for Nutiva Organic Hemp Protein 50% Protein: Serving size: Two scoops (30 g) Calories 120 Fat 3.5g Omega-3 0.8g Omega-6 2.0g Omega-9 0.3g Cholesterol 0mg Sodium 15mg Potassium 0mg Carbohydrate 6g Fiber 6g Sugars 0g Protein 15g Hemp Protein + Fiber contains 37% Protein, 43% Fiber, and 10% fat and comes in these sizes: 50% Hemp Protein Powder 16 oz. Nutrition Facts:

Should You Eat Before Your Morning Workout? Want to maximize your morning workout? Skip breakfast. Crack-of-dawn exercisers who work out on an empty stomach can burn more body fat, according to new research from Northumbria University. In the study, 12 physically fit men did treadmill exercises in the morning, either after they had eaten breakfast or in a fasted state (not eating since the night before). However, despite what this study indicates, some dietitians still believe it’s smart to eat a light snack before hitting the gym. Before first-thing-in–the-morning workouts, Gans recommends a small snack that offers high fiber, carbohydrates, and protein. Other light breakfasts to try before hitting the gym: Greek Yogurt with HoneyHard-boiled egg and orange juiceWhole grain bread with almond butter For more ideas, check out The Best Mini Meals to Eat Before Exercising.