Fuel

Fuel your Body: Ignite your Soul

You’re Vegan???
Where do you get your protein?

This article is simply meant to inform you and empower you to make the best choice for your needs. I am vegan and although it started as an intention for greater health I have been opened up to the environmental, and humanitarian, impact of this choice as well as greater compassion for all living things.

Try it on…… lean in to it……… see what is possible for you!

How Much

Adult Men and Women: 0.8 g/kg/day

Endurance-trained athletes: 1.2 to 1.4 g/kg/day

Strength-trained athletes: 1.2 to 1.7 g/kg/day

Pregnant women: 1.1 g/kg/day

Want to try this conversion out yourself?
Let’s say you’re a 130 pound woman who is training for a marathon.

1. Convert pounds into kilograms by dividing by 2.2
(130 divided by 2.2 is 59 kilograms)

2. For your level of training, 1.2 grams per kilogram per day is required.
(59 1.2 grams = 70 grams of protein per day.)

3. This is an average and a less active woman would require less protein
50 grams of protein per day.

4. On average a man would require
56 – 70 grams of protein per day.

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3 meals of 20 grams of protein each
2 snacks with 5 grams of protein each.
Check the labels of your favorite foods to see how many grams of protein each serving contains.

70 grams of vegan protein per day in meals:

Meal # 1
Smoothie:
1 scoop Vegan Protein Powder
1 cup spinach
1 tablespoon almond butter
1 cup hemp milk
Check out: myvega.com

Meal # 2
Snack:
A handful of trail mix with nuts and seeds
(raw nuts – nothing else added you can have a piece of fruit as well)

Meal # 3
Lunch:
1 cup lentils
1 cup barley
(add this to a soup or a big salad)
1 cup collard greens

Meal # 4
Snack:
2 tablespoons hummus
Carrots
(fuel up: carrots, peppers, celery. Keep it fresh, raw and experiment)

Meal # 5
Dinner
1 cup black beans
1 cup brown rice
1/2 cup cooked spinach
(add a healthy tortilla for a fun taco night)
Check out: foodforlife.com

Plant based
You get antioxidants, fiber, phytonutrients,
vitamins, minerals and protein.

You don’t get is cholesterol
(found exclusively in food from animals)

Look at hempseeds:
Complete Protein
Rich in chlorophyll, Omega-3s, fiber and antioxidants.

Many plant-based proteins are rich in fiber, which can help to manage,
rather than add to, your cholesterol levels.

Plant-based proteins also required fewer resources to produce. Compared to animal agriculture, plants require less water, land and energy to produce. Plants don’t produce as many CO2 emissions as animal production.

All or Nothing
It’s not about an ALL or NOTHING approach
There is a broad spectrum and lots of variety available to you.
No matter what you choose adding more plant based foods will always serve you well

Amino Acids
Protein is used to build, maintain and repair all cell structures in your body.
It is a key component of metabolism.
Amino acids are the building blocks of protein. We all need them.
A complete protein source is one that provides all of the essential amino acids:
Histidine
Isoleucine
Eucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine

Although not all plant-based proteins contain all essential amino acids
Quinoa,
Hemp
Soy (look for non GMO)
Are complete proteins.

By eating a variety of plant-based foods, you’ll have enough of all amino acids to build strong muscles and stay healthy. Don’t stress about making sure you’re “combining” proteins at each meal.

Make sure each meal has at least:
1 source of plant-based protein
Branched Chain Amino Acids

It is important that athletes get branched chain amino acids:
Isoleucine
Leaucine
Valine
Without adequate replacement of BCAAs before and after exercise, exercise induced muscle damage may occur and muscle protein growth may be reduced.

Plant-based sources of BCAAs include:
Pumpkin seeds
Buckwheat
Brown rice
Cashews
You can also choose a plant-based protein supplement that contains BCAAs
Check out: myvega.com

Fuel Up with Variety

Buckwheat
Buckwheat is gluten-free.
11 grams of protein per 1/2 cup cooked

Broccoli
One cup of Broccoli gives you 3 grams of protein

Brussels sprouts
One cup Brussels sprouts have 4 grams of protein.

Chia seeds
These seeds pack a protein punch—3 grams per tablespoon.
They soak up 10 times their weight in water.
Contain protein and fiber.

Collard greens
Per cup of cooked collard greens, you’re getting 5 grams of protein.6

Goji berries
Antioxidant-rich superfood goji berries have 4 grams of complete protein in a 1/4 cup.

Hempseeds
Raw hempseeds have 3 grams of complete per tablespoon — including BCAAs.

Kidney, Navy, and Black beans
No matter the type, you’ll average about 15 grams of protein per cup of beans once cooked.

Lentils
Lentils have 18 grams of protein per cup once cooked.

Millet
One cup of cooked millet provides 10 grams of protein. Millet is Gluten free

Pumpkin seeds
Roasted pumpkin seeds make a great snack and contain 10 grams of protein per 1/4 cup.

Quinoa
Quinoa is Gluten-free, and has 9 grams of complete protein per cup once cooked.

Spinach
One cup of cooked spinach has 5 gram of protein.

Split peas
Split peas have 16 grams per cup once cooked.

Tempeh
Tempeh is a traditionally fermented type of soy. It has 24 grams of complete protein per 4 ounces. Tempeh soaks up all marinade flavors – Avoid GMO soy.

Plant-based protein supplement
When you look at the shelves of your natural food store, or grocery store you will see everything from rice protein, to cranberry protein, to soy protein, to hemp protein and pea protein
Not all protein supplements are created equally. Choose one that combines a variety of plant-based protein powders will ensure that you get the greatest range of essential and non-essential amino acids. If you are sensitive to soy, it’s best to look for one that is made without any soy ingredients. Look for a plant-based protein supplement that’s free of artificial colors, preservatives or sweeteners. Also check to ensure that it does not have highly processed sweeteners in the ingredients list.

Let this be a CELEBRATION of you
Honor your body by giving it what it needs and
You will thrive – Body Mind and Soul

Decide to create positive change in your life
Commit to the effort it will take to create that change
Follow through on your decision and commitment every day

Do you want to join a breakthrough program to radically change your body and awaken the sacred within your soul. A daily combination of asana practice, meditation, diet, and personal reflection will cultivate a solid foundation from which students can live and grow. Contact Pino for more details!
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