Protein provides the needed amino acids for proper nutrition, muscle recovery and weight loss. I enjoy my protein doses through the convenience and easy digestibility of protein powders when I cant sit down for a meal. They provide a practical solution for busy humans like myself who want to reach daily protein goals. A serving of protein upon waking can jump-start your metabolism. Before a workout eating protein can improve muscle performance, triggering muscle building and fat burning before you begin. After you finish burning calories drinking or eating protein immediately speeds up muscle recovery and repair. The recommendation for protein for adult males is around 56-70 grams per day, for adult females it is around 46-58 grams per day. Another recommendation is that healthy individuals consume 0.8 grams of protein per kilogram of body weight. This number is even higher for athletes: endurance athletes are recommended 1.2 to 1.4 g/kg body weight, whereas resistance and strength-trained athletes may need as much as 1.6 to 1.7 g/kg body weight. Every body is different so test my theory with self-trial. Raw Vegan protein is the best source for me as I think it has a better effect on my body, digestion and the environment.
Organic chia is unique in its high oil content and happens to be one of the richest vegetable sources for the essential high omega 3 fatty acid. Being a rich source of protein, chia is digested and absorbed very easily after ingestion. Naturally, the protein is rapidly transported to the tissue and is utilized by the cells. This makes it very effective when rapid development of tissue takes place, especially in children. Chia is also helpful for the growth and regeneration of tissue during pregnancy, for athletes and weight lifters. Soak chia seeds for about 10 minutes before consuming to prevent them from absorbing water from your body during digestion and causing dehydration. I like to eat mine soaked with nut milk, vanilla, honey and cinnamon to make a pudding.
One oz. of chia seeds contains 4.4 g of protein. Chia seeds contain all nine amino acids in proper ratios to form a complete protein. FUN FACT The use of chia seeds as high-energy endurance food has been recorded far back in ancient Aztecs.
Whole grains are an excellent source of protein and per pound a great value for money. There are many companies out there that market organic sprouted whole grains in a raw protein powder form but they can be very costly. Quinoa has a nutty flavor, enjoyable texture and can be a great additive to protein boost any dish. Cooked, savory, sweet or raw. Sprouting is the growth stage when the seed provides optimum nutrition in the form of more readily digestible and absorbable vitamins, minerals, amino acids, complete protein and antioxidants. Quinoa has roughly 9g of protein per 1 cup and is low in fat. FUN FACT Quinoa is native to South America. The pre-Columbian Incas saw it as a sacred food, and planted the first seeds of the season in religious ceremonies using gold tools. Depriving the people of quinoa was one of the means the Spanish used to conquer the Incas.
Because most nuts and seeds are high in Fat you wouldn’t want to consume large amounts when relying on them as a main source of protein. They do however make a great snack, workout companion, hunger suppressant and raw vegan cooking substitute for many savory and sweet dishes. They require an overnight soaking in water, followed by a morning rinsing, to leach out the enzyme inhibitors that prevent the enzymes in them from growing into a plant. These same enzyme inhibitors also prevent your digestive enzymes from digesting the nutrients in them. Almonds, for example, also contain tannins, and prussic and tannic acids, which are leached out during the soaking and rinsing process. Nuts then can also be dried again at a very low temperature (dehydrator) so they can be stored for prolonged periods of time. 2 tablespoons of peanut butter or 1/4 cup of almonds contains 8 grams of protein.
FUN FACT Extract of bitter almond was once used medicinally, but even in small doses effects are severe and in larger doses can be deadly. Fortunately the almonds we eat are considered “sweet” almonds
In modern times hemp is used for industrial purposes including paper, textiles, clothing, biodegradable plastics, construction, body products, health food and bio-fuel. Unlike its family member marijuana, hemp is not used for recreational drug use but you can get high on its health benefits. Hemp is very environmentally friendly, it requires few pesticides and no herbicides. Hemp seeds can be eaten raw, ground into a meal, sprouted, made into hemp milk or used as a pure edible oil. Approximately 44% of the weight of hempseed is edible oils, containing about 80% essential fatty acids omega-6 and omega-3. Hempseed’s amino acid profile is close to “complete”, when compared to more common sources of proteins such as meat, milk, eggs and soy. Roughly 30g protein per 100 g. FUN FACT Hemp is one of the oldest domestic plants to date.
This super green algae is not very pleasant in taste or smell but fortunately is easily disguisable in a smoothie or protein bar mixed with something sweet.I drink a spoon full of the powder as soon as I wake and it sets me off great for the rest of the day. Spirulina contains rich vegetable protein (60~ 63 %, 3~4 times higher than fish or beef ), multi Vitamins (Vitamin B 12 is 3~4 times higher than animal liver). It is a complete protein containing all essential amino acids and is a great addition to active peoples diets that need extra nutrients to keep their energy levels up. Spirulina intake has also been found to prevent damage caused by toxins affecting the heart, liver, kidneys, neurons, eyes, ovaries, DNA, and testicles.
As a high protein source in comes in at over 57g protein per 100g. Make sure you find the best quality organic spirulina as in some cases traces of heavy metals and toxins have been found in some brands. FUN FACT Spirulina was a food source for the Aztecs and other Mesoamericans until the 16th century.