As more and more nutrition experts extoll the virtues of plant-based meal plans, many weight-training athletes find themselves searching for adequate sources of protein, many of which can thrive in an average backyard garden or greenhouse. In this article, we present options that go beyond the usual soy/seitan/textured vegetable protein sources and introduce some less common but still potent plant sources that can fuel even the most challenging workouts.
A “Growing” Trend
As personal trainers, we work with a diverse group of individuals from a variety of backgrounds. Very often, the clients who fall between the ages of 40 and 70 years old grew up in households where meat and/or poultry figured prominently in daily meals. While food sources of animal origin do provide ample dietary protein, today’s younger clients tend to favor creative and delicious meals built around plant-based protein. With some basic knowledge and understanding of various plants and their protein-forward nutritional assets, one can successfully maintain a healthy diet free from animal food sources.
Protein RDA Recap
Research into the average nutritional needs of adults reveals that protein should account for 10- 35% of one’s daily calories. The recommended dietary allowance of protein for an average sedentary adult approximates 0.8 grams per kilogram of body weight. If an individual weighs 165 pounds, or 75 kilograms, they should aim to consume 60 grams of protein per day.
Since sarcopenia, or the age-related loss of muscle mass, begins to set in between 40 and 50 years of age, protein needs increase during this time, approaching 1-1.2 grams per kilogram of body weight. Those who exercise regularly will have higher protein needs, typically around 1.1-1.5 grams per kilogram. Going a step further, individuals who engage in weightlifting or train for endurance events often require 1.2-1.7 grams of protein per kilogram.
Tapping the Garden’s Potential
Research labs that focus on alternative protein sources have confirmed that all plants contain some usable protein, representing at least 14% of the total calories of every plant. Broccoli contains more protein per calorie than steak, while spinach boasts a protein content per calorie equal to that of chicken and fish. Multiple studies on vegan lifestyles seem to agree that if an individual meets their total daily caloric needs through plant-based nutrition, they will easily satisfy their body’s protein requirements.
Some basic math underscores this point. If one consumes 2000 calories per day from plant sources containing 14% protein, the total number of calories derived from protein equals 280. By dividing 280 calories by 4 (protein contains 4 calories per gram), we find that this diet would supply 70 grams of protein — more than enough to keep the average man or woman in the desirable state of positive nitrogen balance.
Start With the Basics: Legumes
Most individuals who choose to veer off the American meat-based diet tend to start by replacing beef and chicken with various foods from the legume family. Legumes, which include beans, peas, and lentils, comprise the most important plant-based protein known throughout the world. This group of high-protein vegetables sets itself apart by its ability to form symbiotic relationships with nitrogen-fixing bacteria, predominantly Rhizobium species. By capitalizing upon this symbiotic relationship, legumes have the capacity to fix atmospheric nitrogen into a plant-available form, greatly improving the fertility of the soil and, in the process, reducing a grower’s dependence on chemical fertilizers. Legumes have a relatively short growth cycle and can easily adapt to a variety of growing conditions. These characteristics enable legumes to grow optimally in greenhouses, ensuring their year-round availability.
The United States Department of Agriculture (USDA) offers the following protein data on a typical serving (100 grams) of the following legumes ~
- Common beans: 24 g
- Pigeon peas: 22 g
- Mung beans, raw: 24 g
- Chickpeas: 19 g
Each of these foods serves as a great option for adding to salads, soups, or stews. Chickpeas offer a tremendous amount of versatility. They make delicious snacks when seasoned and roasted; serve as a creative dip with raw vegetables and pita bread when processed into hummus; and play a key role in Mediterranean favorites like falafel.
Introducing the “Miracle Tree”
A lesser-known plant-based protein source hails from the moringa tree. Its exceptionally high vitamin and nutrient content work to replenish the body at its cellular level. The Discovery Channel aired a documentary about moringa entitled “Miracle Tree”; in the show, viewers learned that some individuals who regularly consume moringa begin to actually crave it due its invigorating properties. “You keep on eating and eating, and you can feel your body is more energetic,” says Vicky Domingo, a local moringa farmer living in Hawaii and featured in the film. “You can see the difference. You’re not drooping. You keep on [going], so active!” The most likely reason for its health-giving, energy-boosting properties lies in the tree’s nutritional benefits.
The moringa plant, a veritable powerhouse of natural nutrition, boasts more than 46 antioxidants and 36 anti-inflammatory compounds. Gram for gram, moringa contains 15x more potassium than bananas, 4x more vitamin A, and 2.5x more beta-carotene than carrots. Its concentration of vitamin C totals 7x the potency of an orange.
Easily grown in greenhouses and rich in phytochemicals, moringa serves as a highly effective remedy for malnutrition around the world. Every part of the tree—leaves, seeds, and pods—contains important nutrients. The leaves themselves provide key minerals such as zinc, magnesium, and copper, and vitamins A, B, D, and E. They also offer folic acid, calcium, protein, and iron, which figure prominently as important nutrients for a healthy pregnancy. A serving of raw moringa provides 9.4 grams of protein.
The Wisdom of the Ancient Grain
Amaranth, long considered the powerhouse of ancient grains, gets its name from a Greek word loosely translated to mean “the never-fading” or “one that does not wither.”
Amaranth has quite a dramatic history. Originally cultivated about 6,000-8,000 years ago in South and Central America, amaranth served as a food staple for many pre-Columbian civilizations, such as the Aztecs. Amaranth also played a big part in Aztec worship rituals. The Aztec individuals would build statues of their deity using amaranth grain and honey, then pray, break the statues, and parcel out the food. This practice probably explains why amaranth did not survive as a staple.
With the arrival of Cortez and his Spanish crew, Christianity took over the lives of the pagan natives. Cortez outlawed amaranth and burned the growing fields. Luckily, its hardiness prevailed, and the grain survived in a few remote areas.
Amaranth evolved into an ingredient used to make a traditional sweet treat known as alegria, made by popping the amaranth and combining it with honey, sugar, and molasses. Not until the 1970s did Amaranth finally make an appearance in the United States.
Amaranth flour can replace traditional flour when making flatbreads, rendering it a perfect choice for individuals who cannot digest gluten. Amaranth cereals, both hot and cold, now grace the shelves of specialty grocery stores. Boasting 3.8 grams of protein per serving, this versatile plant seems resistant to different weather conditions, providing a very good yield even in less -than -ideal soil. When cultivated in a greenhouse, the amaranth plant grows quickly and abundantly. (Author’s note: In our greenhouse, amaranth seeds sprouted in abundance into plants with beautiful, verdant leaves, ideal for salads and smoothies.)
Protein Hides in Fruits, Too
While vegetables and ancient grains often take top billing, many fruits offer significant amounts of protein as well, including avocado, jackfruit, passion fruit, blackberries, and guava.
Originating in Central America, guava ranks as one of the highest sources of protein among all fruits, providing 4.21 grams of protein per 1-cup serving. This tropical delight packs a lot into 1 cup, most notably 376 mg of vitamin C, which exceeds 400% of one’s daily needs. Guava acts as a powerful antioxidant, warding off cell damage that may otherwise lead to disease.
Fueling Tips
When clients seek our input on optimal post-workout energy options, we typically recommend whey protein powder, hydrated right after finishing the workout with either almond milk, water, coconut water, or liquid of their choice. Now we can also suggest smoothies containing a variety of the aforementioned fruits and plants. If clients choose to include dairy in their diets, some Greek yogurt blended with the fruit can provide an additional dose of protein to their post-workout fuel.
Final Thoughts
As plant-based diets continue to soar in popularity, and as more and more serious athletes venture onto this path, personal trainers will continue to encounter clients who have decided to dabble in the vegan lifestyle. Armed with the knowledge that so many abundant choices exist in the world of gardening from which one can derive sufficient protein, trainers can confidently support strength-training clients who have opted for meat-free options in their quest to build lean muscle mass.
References
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