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6 Sources of Protein from Non-Meat Products to Fuel Your Fitness

Non-meat sources of protein

Whether you are vegan, vegetarian, or just wanting to cut down on the amount of saturated fats from eating meat, non-meat substitutes for protein are plentiful. Not just for body builders and bulkers, protein is an essential part of our diet, especially when it comes to fitness and improvement. When we exercise, we are effectively breaking our muscle fibres apart which then require repairs by the body. Protein is the crux of these repairs, plus the maintenance and growth of muscle.

A higher protein consumption as part of a balanced diet is proven to give us stronger and longer-lasting sensations of fullness. This stops us snacking on instantly satisfying but ultimately ineffective junk foods such as crisps and chocolate bars. As a personal trainer, I often give nutritional advice to my clients. When we think about protein, most of us are programmed to think about meat, but I want to share seven of the best non-meat proteins that will keep you full and fuel your day.

Go Nuts for Nuts (and Seeds!)

Naturally packed with well-balanced protein, fibre, and fat, nuts are a perfect snack for at your desk or on-the-go. Similarly seeds like pumpkin, chai, and sunflower are an easy way to pack protein while you’re out and about. Some people will steer clear of nuts because of their relatively high fat content. However, their composition of unsaturated fats are not only essential in our diet, but also help to lower levels of “bad” cholesterol (Low Density Lipoproteins) that in excess cause heart disease.

Each nut comes with its own body-boosting credentials. Almonds, for example are calcium and vitamin E rich improving skin appearance and bone-strengthening; Brazil nuts are a good source of the mineral selenium, ideal for people with low thyroid function; Cashews contribute iron, zinc and magnesium and have a particularly high level of protein.

An Eggcellent Source of Protein

They are a fantastic recovery food after a full workout or exercise class. They don’t need to be eaten raw or taken on 6 at a time. One medium egg contains around 6g of protein in a form that the body can easily digest. Eggs are considered a high-quality protein which means that as well as being highly digestible, they contain all the essential amino acids that your body requires to repair muscles and maintain muscle mass.

An omelette is a great way to get your protein count up.

Dear Dairy – Milk, Cheese, and Yogurt