10 High-Protein Foods to Improve a Plant-Based Diet

10 High-Protein Foods to Improve a Plant-Based Diet

Men require 50-60g of protein a day, while women require 40-50g, and even more is required if you’re active. Getting enough protein in your diet is essential to staying healthy and it’s a common concern of those who opt for a plant-based diet as opposed to a vegetarian diet which includes dairy products and eggs.


Tofu is a staple addition to many meatless dishes and it packs a power protein punch at 22g of protein per ½ cup. When shopping for tofu, opt for one with a firmer texture, as the firmer the tofu the more protein it contains.


Not only will beans help you build muscle and keep you fuller for longer, but just 1 cup of beans contains 21g of protein. Beans will also aid in digestion as they’re packed with fibre and can be paired with rice for a completely vegan meal.


Spelt is a largely underused grain and many don’t know that it has a higher protein content than quinoa and is an excellent source of iron and fibre. At 11g of protein per cup, its protein content is lower than that of tofu, but it will add a nutty flavour to salads and soups.

Pumpkin Seeds

Pumpkin seeds can be roasted and sprinkled over salads or incorporated into a trail mix for delicious snacking. These underrated seeds contain 12g of protein per cup, are an excellent source of fibre, and are not as costly as nuts meaning more cash for Bendigo Cup betting.


If you’re looking for the perfect on-the-go snack, look no further than pistachio nuts. At 25g of protein per cup, pistachios can be used for a number of sweet and savoury recipes and are a delicious addition to curry.


As one of the most versatile plant-based protein sources available, chickpeas are a staple food in vegan diets. With 9g of protein per ¾ cup, they make a delicious addition to salads, can be crisped in the oven for a healthy alternative to croutons, or blitzed to make hummus.


Tempeh is a fermented soy product which contains 16g of protein per 85g and is an excellent source of probiotics owing to the fermentation process – perfect for gut health. You also won’t have to eat a lot of it to get full thanks to the high protein content.


With a meaty texture similar to chicken or beef, seitan is a wheat-based protein with a taste that may require some getting used to, but you won’t have to consume much to get full – just 75g contains 21g of protein.


Known as a sushi appetizer and the perfect additional to salads, stir-fries, or even just steamed and topped with salt as a snack, edamame is tasty source of protein which offers 17g per cup.


A popular substitute for traditional meat dishes such as meatballs or lasagne, lentils contain a good bite and can be used as both protein and grain in salads. With 18g of protein per cup, lentils are a versatile plant alternative to meat.

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How to Enhance Performance Before, During and After an Athletic Event

How to Enhance Performance Before, During and After an Athletic Event

When exercising, the body will often feel sore and this is normal and sometimes happens when doing things like weights, lifting or running.  To rebuild that tissue, your body needs to be taking in the right stuff to avoid damaging muscles.

Before a Workout

About half an hour to an hour before a workout it is advisable to eat a snack that is carbohydrate rich, which the body will burn up during exercise.  The snack may contain a little protein, but it’s best to avoid fibre and fat, which take longer to digest and may interfere with a workout.  Examples would be some fruit dried or fresh, small bowl of oats or toast with jam.  A simple snack is best!

After a Workout

Do not wait longer than half an hour after exercise to eat, even if you’ve relaxed and in the middle of enjoying some of the Blackjack online Canada has to offer.  The meal you eat should be both carbs that give the body glucose and protein where the amino acids are used to rebuild muscle tissue.  The carbs also help with increasing energy.  Eating soon after exercise supports a healthy inflammatory response.  If athletes wait too long to refuel their metabolism may slow down, resulting in a catabolic state.  The basic amounts necessary are about 3 to 5 grams of carbs for every pound each day.

Staying Hydrated

Being properly hydrated is very important.  Before exercise there are a few things athletes could drink.  Beet juice has shown that it supports both stamina and endurance and is full of antioxidants and nitrates.  It is helpful in promoting the flow of blood and oxygen to the muscles.  Orange juice contains natural sugars, which offer fuel together with potassium, which supports a healthy blood pressure.  Vitamin C is good for heart health and is also known for developing a healthy inflammatory response.  Fresh orange juice is best if possible.

During exercise grape juice is an antioxidant and it is also thought to provide endurance and stamina.  Tart cherry juice offers a healthy immune system, which also develops a healthy inflammatory response.  Pineapple juice has bromelain, which is an enzyme that supports muscles and also develops a healthy inflammatory response.

Helpful Herbs

Turmeric contains antioxidants that are helpful in supporting the body especially after exercise and also provides support to the body’s response to pain and helps with normal inflammatory function.  The curcumins in turmeric help to maintain antioxidant support and studies have shown that they are involved in production of proteins.  These proteins regulate immune cell function.

Indian Frankincense or Boswellia comes from a tree and is widely used in Ayurveda.  It offers support for mild pain and develops a healthy inflammatory response.  It offers support for healthy joints by promoting blood flow to connective tissue.  It also supports digestive health.  It is usually found in chai spices and in some health drinks.  Great for high impact exercise.

Green Tea is thought to help with muscle building on a small scale and helps with healthy metabolism of carbs that give the body fuel.  It is also an antioxidant.

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Applying Sports Psychology to Your Daily Life

Applying Sports Psychology to Your Daily Life

Sports psychology involves the study of how your general thoughts and behaviour can affect your athletic performance, and how the latter affects the former. It is able to help athletes not only improve their performance, but increase their motivation as well.

Not only that: it utilises training and sports ideas to assist individuals in enhancing their lives and their overall well-being, as well. Here are some ways in which you can apply this mentality to your everyday life and reap the rewards! Continue reading

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The Ultimate Smartwatch Buying Guide 2018

The Ultimate Smartwatch Buying Guide 2018

The smartwatch is the ultimate smartphone accessory – not only can it tell the time, but it can also receive important notifications and run native apps. The most high-tech of the many options to choose from even allows the user to search the internet using their voice, track exercise using GPS, make and receive phone calls, and send messages. However, trouble may arise when trying to decide on the best option as there are just so many to choose from. As such, we’ve consulted the top tech experts to provide a comprehensive guide to the best 3 options available right now. Continue reading

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Healthy Eating for Vegetarian Athletes

Healthy Eating for Vegetarian Athletes

Being an athlete and a vegetarian means a bit more planning in order to get the right amount of protein that is needed for muscle building and training.  Vegetarians also need to ensure that they eat correctly to maintain their levels of iron, zinc and vitamin B12.

In order to get enough protein, vegetarian athletes can include things like low fat dairy foods and protein rich foods like soya in their eating plan.  Sources of protein may include milk, tofu, yogurt, cheese and peanut butter.  Protein is important and is a building block in the body, and not having enough protein can hinder recovery after injuries for example. Athletes need to power their body sufficiently as they are not just sitting around enjoying the online pokies NZ has to offer all day, they are putting their body to the test, on an on going basis. Continue reading

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