How Plant-Based Protein Can Increase Your Performance

I grew up in rural Texas where cattle farming is the name of the game and rare steak was my version of a delicacy. I also grew up as a competitive athlete and was told I needed to eat meat to get stronger, perform better, and reach elite athlete status.

I know now how flawed that thinking is.

Back then food education came secondary to agricultural education and no one spoke to me about my individual nutrition let alone the importance of plant-based protein - and how it might be superior to animal protein. Keep reading for an extensive list of plant-based protein sources!

So I’ve eaten meat for most of my life - like many of us - and I never questioned it, until a sustainability-based volunteer trip to Central America in 2015 showed me the plant kingdom way. I went weeks without eating meat as I backpacked hundreds of miles across Costa Rica burning thousands of calories daily. Yet plant protein gave me the fuel I needed and left me feeling light with more energy and stamina than I can remember. I felt better.

So I wondered, why the heck didn’t anyone talk to me about plant goodness before? Especially my coaches and trainers?

During my time as a division I athlete, no one proposed the question or asked what I was eating to fuel my performance - hence why I’m so passionate about helping you find the right kind of nutrition to perform and feel your best.

The bottom line, plants pack more nutrients into few calories than meat, include more fiber, keep me feeling light and strong during high intensity workouts, and create a healthier planet. From athletes looking to boost endurance and performance to individuals simply wanting to age gracefully, the case for eating plant-based - and more specifically plant-based protein - is strong. And here’s why.

Research shows that plant-based diets typically reduce the risk of developing numerous chronic diseases over the lifespan, think heart disease and the #1 killer in the United States, and requires fewer natural resources for production compared to meat-containing diets. Eating more plants = less environmental impact!

Let’s start with the basics: what is protein and why do we need it to heal and thrive in this lifetime?

Protein is an essential component of muscle, skin, hair, and nails, as well as antibodies, hormones, and cell structures. It’s also one of three macronutrients along with carbohydrates and fats. It makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood. At least 10,000 different proteins make you what you are and keep you that way.

Basically, protein is important because it’s the building blocks of life. You need protein in your diet to help your body repair cells and make new ones. Protein is also vital in muscle recovery and building muscle mass - not to mention protein helps fight infections, balance body fluids, and carry oxygen through your body among other things.

In terms of the aging process, after the age of 30 we start to lose roughly 3%-5% of muscle mass each year according to Harvard, and protein has been called the king of muscle food. We need protein-rich foods that will support muscle growth and repair.

And the good news, if you’re eating the right kind and amount, plant-based protein has been linked to enhancing body lean mass, especially muscle mass, during prolonged exercise training when the amount of plant-based proteins consumed is 30 g/meal or greater.

That means you can eliminate animal products and still increase your muscle mass to feel strong and lean!

So how much protein should you really be getting?

Well, unfortunately, there’s no magic formula and it depends largely on your BMI and physical activity level.

The National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day, or just over 7 grams for every 20 pounds of body weight.

For a 140-pound person, that means about 50 grams of protein each day.
For a 200-pound person, that means about 70 grams of protein each day.

The National Academy of Medicine also sets a wide range for acceptable protein intake—anywhere from 10% to 35% of calories each day. Beyond that, there’s relatively little solid information on the ideal amount of protein in the diet or the healthiest target for calories contributed by protein.

This is where I teach mindful eating and encourage my clients to log protein intake via a food and mood journal to find that sweet spot between 10% and 35% that works for their unique body and lifestyle. There’s no one-size-fits-all approach.

And while some studies argue that most Americans get too much protein, the 2015–2020 Dietary Guidelines for Americans, a significant percentage of the population (40%) falls short in getting the healthy dose of protein.

As a holistic performance coach, I help my clients and athletes pay attention to how much protein they consume and in many cases (not all), help them make the switch to a plant-based diet through food and nutrition education.

I help bust food myths. The #1 being that adequate protein - the kind that can increase muscle mass - is only found in meat, eggs and dairy.

This is simply not true.

Protein is found in a wide array of plants and studies show that eating legumes (beans and peas), nuts, seeds, whole grains, and other plant-based sources of protein is a total win for your health - and the health of the planet.

Plant-based protein sources that may surprise you!

The plant kingdom offers plenty of options to mix and match to meet your protein needs! Soy products are among the richest sources of protein in a plant-based diet. The protein content varies with how the soy is prepared:

firm tofu (soybean curds) contains about 10 g of protein per ½ cup
edamame beans (immature soybeans) contain 8.5 g of protein per ½ cup
tempeh contains about 15 g of protein per ½ cup

Quinoa is a grain with a high-protein content, and is a complete protein. Cooked quinoa contains 8 g of protein per cup.

Seeds are low-calorie foods that are rich in fiber and heart-healthy Omega-3 fatty acids. Chia seeds are a complete source of protein that contain 2 g of protein per tablespoon.

Hemp seeds are also a complete source of protein and contain 5 g of protein per tablespoon.

Spirulina is blue or green algae that contain around 8 g of protein per 2 tablespoons.

A large baked potato offers 8 g of protein per serving. Potatoes are also high in other nutrients, such as potassium and vitamin C.

A single, medium stalk of broccoli contains about 4 g of protein.

Peanut butter contains 8g of protein per 2 tablespoons.

There is a level of mindfulness that comes with eating plant-based protein and building strength in your body, and that means varying your sources and building awareness - but it can be done. And it’s likely, you’ll feel much better for it.

Need some inspiration? Checkout the documentary on Netflix, Game Changers, that follows a group of elite athletes as they excel in their sports while eating only plants.

Looking to make the switch to plant-based or simply eat better so you can have more energy to fuel your performance? Schedule a free discovery Q&A call with me and learn how I can help you transform your eating habits, increase your energy and up level your athletic performance.

CLICK HERE TO SCHEDULE YOUR FREE DISCOVERY CALL