How Plant Protein Makes You Prettier
You know the importance of protein for building muscle, but if you want to maintain your youthful appearance, be sure to get that protein from plant foods!
Some of the sexy nutrients in plant-based foods are antioxidants and phytochemicals.
Antioxidants fight inflammation and ward off environmental exposure keeping skin looking young.
Phytonutrients are not only critical in muscle recovery after a workout, but also protect cells from damage due to aging and they improve skin color - resulting in a more healthy glow and attractive appearance. Animal proteins don't contain these amazeball benefits.
On top of all that, plant foods keep us well hydrated because of their high water content. As we age our skin becomes thinner and drier, losing some of the elasticity that we had in our youth - such a pretty picture it paints, right?! These infractions pave the way for wrinkles. I’d rather get my lines from smiling then dehydration, so yeah I’m all for hydrating from the inside out.
But let’s not be totally superficial here. Swap out your animal proteins for some plant-based ones and you’ll get the added health benefits of a lowering your risk of diseases such as heart disease, diabetes and cancer.
It’s correct about what they say “true beauty is on the inside”...but with plants you don’t have to choose. Dare I say plant protein is the unicorn of the diet industry??
So where do I get my protein, you ask.
This is literally the first question I am asked when people find out I don’t eat meat or dairy. I’m not always sure if they are asking me legitimately because they don’t know that most plant foods have protein or if it’s more of a rhetorical question like…” Hey weirdo, aren’t you at all concerned that you are protein deficient?” smh lol.
Beans, legumes, nuts, seeds, whole grains, vegetables and even a little from fruit. As long as you are eating a whole foods diet you’ll be golden;)
Trust me, I’m doing ok in the protein department [insert flexing bicep pic here] lol.
Here’s a couple facts in case you're still concerned.
1. Humans need 0.8 grams of protein per kilogram of body weight. So first you need to figure out your weight in kilograms (your weight x .0.45 = kilograms).
Than you need to take your weight in kilograms and multiply it by 0.8 (weight in kilograms x 0.8= grams of protein per day). That is how much protein you need a day.
So if your 135lbs it would be 135x.45 = 60 kilograms. Than 60 kilograms x 0.8 = 48 grams of protein a day.
If you are trying to put on weight that’s another equation. Of course by weight I mean muscle mass, and I’ll get into that in another blog.
2. There are nine essential amino acids which just means our bodies don’t produce them, so we have to get them from our food - this does not mean that they are necessarily more important than the other amino acids.
Some plant-based foods have all nine essential amino acids - plant foods like quinoa, buckwheat, soy, chia and hempseed. But getting all nine amino acids in one food is not necessary. Just as you don’t have to get all B vitamins in one food.
As long as foods like legumes, nuts, seeds, whole grains, fruits and vegetables are consumed daily, you’re getting everything you need and more.
3. One point that is often negated is that diets that rely heavily on animal protein are typically also much higher in compounds that contribute to cardiovascular disease, such as saturated fat and cholesterol.
Even lean sources are still filled with additional hormones and antibiotics, as well as bacteria, parasites and carcinogens.
My first priority is health and these are things I prefer to steer clear of whe possible.
All I hope is that this persuaded you to look a little more to plants as a serious source of protein.
If this peaked your interest and you have questions on how to incorporate more plant proteins into your diet shoot me a message via FB at www.facebook.com/mellaurenfitness or check out www.mellaurenfitness.com for more info on health, weight loss and building muscle.
Your “unicorn/ninja” coach;)
Check out last week's blog which will clarify what you're doing wrong in the gym, and why you might just be spinning your wheels > Toning vs Sculpting What's Best For you