Meat protein requirements without meet.
Protein is an essential nutrient and is vital to support tissue repair, muscle growth, as well as supporting digestion and immune function. But, when we think protein we think MEAT. As times are changing there is now a greater percentage of the population more health conscious and choosing to live meat free. While meat may be a great way to achieve a high protein diet, you are not locked in to the rules of a carnivore. Before delving into meat free alternatives, we are going to look at why meat is a popular choice, so that we have more of an idea on how to make the right decision when making a meat free substitution.
• Meat is high in an Amino Acid L-Leucine. This Amino Acid directly stimulates muscle protein synthesis.
• Meat is high in iron. Iron is vital in transporting life-giving oxygen through blood cells.
• Meat is high in our B vitamins, especially B12. A diet low in B vitamins has a lack of energy in the body. Now that we know a few of the most important benefits of eating meat, we now know what to look for when making a meat free substitution.
Meat free foods high in Amino Acid L-Leucine:
• Dairy Products (Milk, Greek yoghurt, and Cheese)
• Eggs
• Legumes (Soy beans, Chick Peas, and Kidney beans)
• Raw Peanuts. • Supplementation (Whey Protein Concentrate, Or Leucine supplementation)
Meat free foods high in Iron:
• Dark leafy green (Spinach)
• Iron fortified foods (Cereals, and Breads)
• Vegetables (squash, and Pumpkin Seeds)
Meat free food high in B-Vitamins
• Eggs
• Dairy Products
• Oats
• B vitamins are mostly found in animal products.
Now that we have looked at the foods that a high in Leucine, Iron, and B-Vitamins, we have a better understanding on how to successfully piece together a day where we can supplement meat, and the benefits that it offers.
Breakfast:
2 slices Burgen Soy-Linseed
1 Egg Whole
2 Egg Whites
100g Mushrooms
Morning Tea:
100g Watermelon
100g Pineapple
100g Rockmelon
200g Chobani Fat-Free Greek Yoghurt
Lunch:
50g Live Free Cheese
120g Chickpeas
50g Baby Spinach
100g Tomato
50g Cucumber
50g Beetroot
Afternoon Tea:
30g Vision Protein
200g Strawberries
Dinner:
112.5g Yumi's Falafel (1/2 pack)
50g Baby Spinach
100g Tomato
30g Onion
50g Chobani Fat-Free Greek Yoghurt (Garlic sauce)
5g Minced
Garlic Total macros:
Carbs: 118.7g
Protein: 126.7g
Fat: 39g
From the day's worth of food above you can see that sufficient protein can be met without eating meat. Following a vegetarian lifestyle may not be for everyone, or following a carnivorous lifestyle may also not be for everyone, but a diet with sufficient nutrients is vital for everyone.
Matt Aston
Senior Personal Trainer
Vision Personal Training Bangor
*Disclaimer: Individual results vary based on agreed goals. Click here for details.
