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        Vegan Protein Sources - The Best Plant-Based Protein Sources

        Vegan Protein Sources - The Best Plant-Based Protein Sources

        Making sure you have a healthy and balanced diet is hard enough without any additional restrictions. Whilst vegan diets are great for both the environment and your body, ensuring you are meeting your nutritional needs can be tricky.

        In this article, we explain what protein does for your body and how vegans can get more protein in their diet. We’ll also list our top three favourite vegan protein powders – ideal for boosting your protein intake on the move!

        What does protein do?

        Protein is an essential nutrient and it is made up of long chains of amino acids. Protein is a complex nutrient, aiding and assisting with multiple functions throughout the body.

        This nutrient plays a role in maintaining muscles, bones, and tissue. It is required for a wide range of body processes, including:

        • Blood clotting
        • Immune system responses
        • Vision
        • Hormone production
        • Fluid balance.

        Protein is present in every cell in the body, therefore, adequate protein intake is essential for maintaining your health.

        How do vegans get protein?

        Out of the 20 amino acids that the body uses to create protein, nine of these are known as essential Amino acids. These cannot be created by the body and must come directly from your diet.

        Most people are taught that these proteins come from animal products, such as by eating chicken, pork, or beef. A vegan diet does not include any foods that come from animals, including eggs and dairy products like cow’s milk.

        Therefore, for those that do not believe in the consumption of our furry friends, other sources of protein are necessary.

        Vegan protein foods

        There are plenty of vegan foods that are high in protein. Complete protein foods that contain all of these essential amino acids include soy and quinoa.

        Incomplete proteins do not contain all of the essential amino acids but may contain some. Examples of these plant-based foods are beans, nuts, and grains. Sources of complete and incomplete proteins can be combined to provide a protein-packed meal, such as by having peanut butter on whole-wheat bread.

        The ultimate list of high protein vegan food includes:

        • Tofu
        • Edamame
        • Chickpeas
        •  Chia seeds
        • Quinoa
        • Potatoes
        •  Mushrooms
        • Seitan
        • Almonds
        • Peanuts

        Proteins should be balanced with other essential nutrients and food groups including carbohydrates, fruits, and vegetables.

        High protein vegan sources

        Nowadays, vegans also have access to a whole range of other sources of protein that do not use animal by products such as protein powders to supplement their diet.

        Vegan protein powders are typically made from plant-based sources, such as pea and hemp protein. Don’t be fooled, these powders still pack a powerful punch! They help to build, restore, and maintain muscle just as well as non-vegan alternatives.

        In addition to protein supplements, those that follow a vegan diet should be sure to stay on top of their iron, calcium, and B12 levels. Whilst iron can be ingested from dried fruit, such as raisins, one fail-safe way to ensure you are getting enough iron is to take a daily iron supplement.

        In a similar way, B12 vitamin tablets and calcium boosters allow you to easily manage your vitamin and mineral levels. For those with a busy lifestyle and exercise routine, this means that you do not have to waste time in the kitchen or spend extra money on your food bill to achieve your goals.

        How Much Water Should I Be Drinking?

        How Much Water Should I Be Drinking?

        60% of our bodies are made of water, whilst a further 90% of our blood is composed of good old H2O. Therefore, ensuring you drink enough water is essential to maintaining your healthy lifestyle.

        In this article, we explain how much water you should drink each day along with the health benefits of doing so. We’ll also give you our best tips for motivating yourself to drink more water and recognising the best type of fluids for you.

        How many litres of water should you drink a day?

        One common rule for how many litres of water you should drink a day is the “8x8” rule. The unofficial advice recommends that you consume eight 8oz or 240 ml glasses of water each day. This works out as just under 2 litres of water per day.

        In the UK, the NHS Eat Well Guide recommends having a goal of consuming 6-8 glasses of water and other liquids to replace water loss. This can include water, low-fat milk, tea, coffee, and sugar-free drinks. Bearing in mind that 20% of our fluid intake is contributed by food consumption, we should aim to drink between 1.6 litres to 2 litres of fluids.

        Other theories suggest that sipping on water constantly throughout the day is the best way to stay hydrated – even if you are not thirsty!

        In reality, the amount of water needed is largely down to the individual. Your needs will depend on your age, size, and weight, in addition to a wide number of factors that affect how many litres of water you should consume. These factors include:

        • Your diet
        • Activity levels
        • Your health
        • Where you live
        • The weather

        For example, someone that lives in a hot, humid environment and exercises frequently is likely to need more water than someone that rarely exercises and lives in a mild environment.

        Benefits of drinking water

        There are numerous benefits of drinking water every day in terms of your general health. Not only does water deliver oxygen throughout the body, but it also helps to regulate your body temperature and cushions vital organs such as the brain, spinal cord, and other sensitive tissues.

        Drinking water is also an integral addition to your digestive health. Not drinking water can lead to constipation and too much acid, increasing the risk of heartburn and stomach acid. Water is also needed for flushing body waste and making essential nutrients, Vitamins, Minerals & nutrients accessible.

        In terms of sports, water is known to enhance performance during laborious exercise. Water is required in aiding airways, maintaining blood pressure, and lubricating joints – all of which play a vital role in performing strenuous activities. If you are not adequately hydrated for a workout, you may experience tiredness, muscle cramps, and dizziness as a result.

        For those looking to trim their physique, drinking water for weight loss is ideal. Without water, the body cannot properly use stored fat and carbohydrates, therefore, drinking more water can boost your metabolism and help with burning fat. Water also acts as a natural appetite suppressant, as it can help you feel fuller for longer. It is a great alternative to fizzy and juicy drinks meaning that you will consume fewer calories and less sugar, in turn helping you to lose weight.

        How to stay hydrated

        There are plenty of ways to remind yourself to drink more water. Setting regular timers throughout the day to have a glass of water is a great method. Taking the time to drink some water can give you a much-need break and moment of self-care throughout a busy workday or exercise routine.

        Another good way to subconsciously trick yourself into drinking more water is to purchase a new shaker or water bottle. This way, you will be excited to use your new accessory and will be much more likely to reach for it throughout the day. Bottles with timed markings are particularly great, as they allow you to challenge yourself and keep up with your intake without the need for an alarm.

        Be aware of the appropriate circumstances to drink alternative types of water. Energy and sports drinks are great for intense workouts, replenishing energy stores and nutrients lost through sweating. Electrolyte waters are also fantastic for recovery, as they help to speed up hydration and rebuild damaged tissue.

        Drinking water is an important element of maintaining a balanced diet and healthy lifestyle. Make sure you stay on top of your fluid intake to truly make the most of your workouts and meet your goals.