Plant based diet

Tips for getting protein while exercising

Do you want to build muscle mass? Then you should eat a diet rich in protein. But if you avoid animal products, that can become a real challenge. Because then important protein sources are lost. Or maybe not? We say: Plant-based nutrition and strength training are a perfect team – if you approach it correctly. Read here how you can get enough protein despite a plant-based diet and how you as an athlete can supplement your diet with plant-based protein powder.

Proteins contain amino acids that ensure that your muscle fibers first grow and then divide. That's why it's particularly important for you as a strength athlete to keep an eye on how much protein you consume if you want to build muscle mass. Studies also confirm this . If you want to take it a step further and give muscle building an extra push, you can supplement your diet with functional foods like protein powder .

This has several advantages for you as a strength athlete:

• The protein powder can help you bridge the time between meals and prevent food cravings.
• The proteins contained in the powder can contribute to the growth and maintenance of your muscle mass.
• Protein can help your muscles recover after a workout - so you can get back to training faster.

Classic protein powders contain animal proteins such as calcium caseinate and whey protein concentrate, which are obtained from milk. You get them in the delicious peach flavor.

Are you intolerant to lactose or eat a plant-based diet and value a conscious, meat-free, low-meat or vegan diet ? Then plant-based protein powders , for example in the delicious Vanilla or Chocolate Nut varieties , are a real alternative. Here you can read what exactly is behind the term “plant-based diet” and how you, as a strength athlete, can benefit from a meat-free diet and a dietary supplement with plant-based protein powder.

Plant-based diet: what is it?

As the name suggests, the basis of a plant-based diet – which is also often referred to as “plant-based” – are plants. Some people who eat a plant-based diet completely avoid animal foods. Others eat dairy products, eggs and honey from time to time. So there is no fixed definition of what actually constitutes a plant-based diet . It's entirely your decision what you eat - and what not.

So much for the explanation of terms. But what are the benefits of a plant-based diet?

A plant-based diet can...

• have positive effects on your metabolism : a plant-based low-fat diet in particular can reduce body weight, according to studies .
• Stabilize your blood sugar levels : Vegetables, fruits, legumes and nuts can help prevent diabetes and improve blood sugar control, according to research .
• Improve your heart health : Some plant foods are rich in anti-inflammatory substances that counteract oxidative stress - protecting you from free radicals.
• Lead to fewer skin blemishes : For some people, cow's milk worsens the appearance of their skin - as it contains growth-promoting ingredients that promote acne vulgaris, for example. A study also shows this . Alternatives made from almonds, oats, etc. can help here as they are free of these ingredients.

Plant-based nutrition: tips for athletes

Which plants are particularly high in protein, which are high in fiber and which contain vitamins that are particularly important for you as an athlete? If you want to achieve training goals such as sustainable muscle building, you should consider these questions. We'll give you a few tips to get you started with the topic.

In the article you will also find some information about the vitamin and nutrient content of various plant-based foods. If you are interested in the data for other foods, we recommend that you take a look at the US Department of Agriculture's “FoodData Central” database , from which our information also comes.

Nutrition tip 1: Pay attention to a high protein intake

Protein is important for you as a strength athlete because it helps you build muscle . If you don't eat meat or fish, make sure you eat plant-based foods that are high in protein. A daily intake of 1.6 to 2.2 grams of protein per kilogram of body weight is ideal if you exercise regularly, according to studies . For example, with a body weight of 80 kilograms, that would be at least 128 grams of protein that you should cover in your diet per day.

These plant-based foods are particularly rich in protein:

• Pumpkin seeds contain around 30.2 grams of protein per 100 grams,
• Red lentils contain about 23.9 grams of protein per 100 grams,
• Almonds contain about 21.2 grams of protein per 100 grams,
• Soybeans contain about 18.2 grams of protein per 100 grams and
• Wheat germ contains about 15.6 grams of protein per 100 grams.

Because it is a real challenge to eat 400 grams of pumpkin seeds or 600 grams of almonds a day, our tip is: start the day straight with a protein-rich breakfast and combine different protein sources - this way you can ensure that your diet is as varied as possible.

Nutrition tip 2: Rely on “the right” carbohydrates

In addition to proteins, carbohydrates are also important for you as a strength athlete so that you can achieve your training goals. The reason: They provide your body with the energy it needs for metabolism and breathing.

If you do strength training regularly, we recommend that you consume around three to six grams of carbohydrates per kilo of body weight . So, for example, if you weigh 80 kilograms, you should include at least 240 grams of carbohydrates in your diet every day so that you can achieve full performance during training.

If you're wondering why some people should eat more carbohydrates than others, it's because some naturally burn more than others. If you are unsure how many carbohydrates you need to have enough energy for training, we advise you to start with a smaller amount . Observe how your body changes over time and then increase your carbohydrate intake if necessary.

There are lots of carbohydrates in these plant-based foods:

• dried bananas contain about 88.3 grams of carbohydrates per 100 grams,
• Raisins contain about 78.5 grams of carbohydrates per 100 grams,
• Dates contain about 75 grams of carbohydrates per 100 grams,
• Whole wheat pasta without eggs contains about 31.5 grams of carbohydrates per 100 grams and
• Brown rice contains about 31 grams of carbohydrates per 100 grams.

Our tip : Instead of using wheat flour, focus mainly on whole grain products such as whole grain pasta, rice or bulgur. They are particularly rich in fiber and therefore keep you full for longer.

You can also start strength training with a plant-based diet - thanks to protein-containing plant-based foods and non-dairy protein powders.

@Ekaterina Kondratova/Shutterstock.com

Nutrition tip 3: Eat fiber

Because fiber absorbs a lot of water and therefore swells, it fills you up for a long time and ensures that you feel “full” after eating . Plus, they only cause your blood sugar levels to rise slightly after eating. This prevents cravings that occur when your blood sugar levels rise quickly. The effect: You have more energy and can give full throttle while exercising.

These plant-based foods contain lots of fiber:

• Wheat bran contains about 45 grams of fiber per 100 grams,
• Flaxseeds contain about 38 grams of fiber per 100 grams,
• Chia seeds contain about 34 grams of fiber per 100 grams,
• White beans contain about 23 grams of fiber per 100 grams and
• Dried plums contain about 19 grams of fiber per 100 grams

As an athlete, your daily fiber intake should be at least 30 grams, according to the German Nutrition Society . It's important that you drink a lot with them - this way they will swell properly and keep your digestion going.

Nutrition tip 4: Rely on healthy fats

Is your goal to build muscle? Then you should consume around one gram of fat per kilogram of body weight every day . The reason: Fats provide you with the energy you need for your workout. They also help build hormones. Your body needs this after exercise so that it can regenerate.

There are saturated, monosaturated and polysaturated fatty acids. The former needs your nervous system as a messenger. If you want to eat healthily, it is better to only consume saturated fatty acids in small quantities . For example, unsaturated fatty acids, which are mainly found in vegetable oils and nuts, help with inflammatory processes and reduce cholesterol levels.

These plant-based foods contain a lot of fat - especially in unsaturated form:

• Olive oil contains 100 grams of fat per 100 grams,
• Rapeseed oil contains 100 grams of fat per 100 grams,
• Walnuts contain about 65.2 grams of fat per 100 grams,
• Flaxseeds contain about 42.2 grams of fat per 100 grams and
• Avocado contains about 14.7 grams of fat per 100 grams.

Nutrition tip 5: Keep an eye on your vitamin levels

Vitamins are important for everyone - but as an athlete you need them more . One of the reasons for this is that exercise causes oxidative stress. This means nothing other than that free radicals form in your body during your workout. Free radicals are intermediate products in metabolism that are important in moderate amounts, but dangerous for the body in excessive amounts. You can break them down with the help of antioxidant vitamins – such as vitamins A, C and E.

If you exercise regularly, you will also have a higher energy metabolism. For these processes you especially need the B vitamins – B1, B2, B5, B6, B12, niacin and folic acid. They are all particularly important for energy production and therefore also during sport .

These are some plant-based foods with important vitamins for athletes:

• Carrots contain about 0.83 milligrams of provitamin A per 100 grams, which is converted into vitamin A by the body.
• Parsley and red pepper contain about 133 and about 128 milligrams of vitamin C per 100 grams, respectively.
• Wheat germ oil contains about 149 milligrams of vitamin E per 100 grams.
• Walnut kernels contain around 0.56 milligrams of vitamin B6 per 100 grams.

Competitive athletes should consume around one to four milligrams of vitamin A, 300 to 500 milligrams of vitamin C, 50 milligrams of vitamin E and six to eight milligrams of vitamin B6 daily. If you are unsure how high your personal vitamin requirements are, it is best to seek advice from an expert .

Protein powder made from plant proteins: A real alternative for strength athletes?

Normal protein powders usually contain milk in the form of calcium caseinate and whey protein concentrate. These are products that are created when the milk protein is separated. Whey is used because it is quickly available and strongly promotes growth - so it also helps build muscle. Casein, on the other hand, leads to an increased amino acid level in the blood over hours. These two ingredients mean that the protein powders are very high in protein, but at the same time they are unsuitable for anyone who follows a purely plant-based diet or who has less tolerance to lactose.

The solution: protein powder made from plant proteins. It is suitable for you if you want or need to eat consciously and avoid animal products . Just like the classic powders, plant-based protein powders can also support effective muscle building and the maintenance of normal bones. How does that work without milk? Through selected plant proteins!

Plant Protein Powder, for example, contains peas, rice, sunflower and pumpkin seeds - and, depending on the variety, has a protein content of up to 22 grams per serving. So it can compete well with milk-based protein powders . Because it combines different plant-based protein sources, it has a high biological value. This means: The body can easily form proteins from the amino acids it consumes, which it needs, for example, to build muscle.

The benefits of Plant Protein Powder at a glance:

• Protein supply without compromise : With plant-based protein powder you can boost your muscle building, but you don't have to give up your basic principles - or use a product that you don't tolerate as well.
• Contains all eight essential amino acids : Depending on the variety, the proportion is more than 26 percent.
• Creamy, delicious, sweet : The Plant Protein Powder from Dextro Energy* does without conventional sugar and instead uses high-quality ingredients such as vanilla bean and cocoa powder.
• Free from animal ingredients, lactose and gluten : Vegan athletes and other people with special diets can also enjoy protein shakes.

Whether as a shake for breakfast, after training or in between: you can prepare plant-based protein shakes in no time . Simply stir 30 grams of powder into 250 milliliters of cold water. If you want, you can use an alternative made from almonds or oats instead of milk. The protein-rich, uncompromising protein drink for athletes who follow a plant-based diet is ready.

Would you like a fruity shake? Try BCAA*! This is available in delicious varieties such as Peach , Wildberry and Orange . The vegan drink powder supports you – just like the Plant Protein Powder** – in effectively building muscle.

If you're looking for a flavorless option, try Dextro Energy's Creatine Drink Powder ***. It can increase your physical performance during speed training, i.e. during a short-term intensive workout. The reason: If creatine gets into the muscle, it delays fatigue - and you can increase your training intensity .

Strength training and plant-based nutrition: duo with potential

If you want to gain muscle mass as a strength athlete, you can use plant-based protein sources in addition to animal sources. Many plant-based foods are rich in protein – you just need to include them in your diet. If you want to go one step further, supplement your balanced diet with plant-based protein powder. Try it out and tackle your sporting goals!

Smart* Protein Plant Protein from Dextro Energy*: smart mix with a high protein content, without added sugar (NATURALLY CONTAINS SUGAR).

*Creatine from Dextro Energy*: Creatine increases physical performance during speed training as part of short-term intensive physical activity (with a daily intake of 3 g).

* Smart Protein BCAA: Mix of branched-chain amino acids (leucine, isoleucine and valine) with a high protein content, without added sugar (NATURALLY CONTAINS SUGAR).

** Smart Protein: smart mix with a high protein content, without added sugar (NATURALLY CONTAINS SUGAR).

*** Smart Supplement Creatine: Creatine increases physical performance during speed training as part of short-term intensive physical activity (with a daily intake of 3 g).

A varied, balanced diet and a healthy lifestyle are important.

SOURCES

Kahleova H, Petersen KF, Shulman GI, et al. Effect of a Low-Fat Vegan Diet on Body Weight, Insulin Sensitivity, Postprandial Metabolism, and Intramyocellular and Hepatocellular Lipid Levels in Overweight Adults: A Randomized Clinical Trial. JAMA Network Open. 2020;3(11):e2025454. doi:10.1001/jamanetworkopen.2020.25454

Melnik BC (2015). Linking diet to acne metabolomics, inflammation, and comedogenesis: an update. Clinical, cosmetic and investigative dermatology, 8, 371–388. https://doi.org/10.2147/CCID.S69135

Ley, SH, Hamdy, O., Mohan, V., & Hu, FB (2014). Prevention and management of type 2 diabetes: dietary components and nutritional strategies. Lancet (London, England), 383(9933), 1999–2007. https://doi.org/10.1016/S0140-6736(14)60613-9

Luiking, YC, Deutz, NE, Memelink, RG, Verlaan, S., & Wolfe, RR (2014). Postprandial muscle protein synthesis is higher after a high whey protein, leucine-enriched supplement than after a dairy-like product in healthy older people: a randomized controlled trial. Nutrition journal, 13, 9. https://doi.org/10.1186/1475-2891-13-9

US Department of Agriculture, Agricultural Research Service. (2019). FoodData Central. fdc.nal.usda.gov