Tips en tricks voor extra plantaardige eiwitten zoals shakes kopen

Tips and tricks for extra vegetable proteins

Get enough vegetable proteins

Do you eat plant-based and find it difficult to get enough protein? We will help you with this blog!

Why is it difficult to get enough protein as a vegan?

While it is certainly possible to get enough protein as a vegan, there are some challenges associated with achieving a complete protein-rich diet. Here are some reasons why some vegans may find it difficult to get enough protein:

  1. Limited complete protein sources : Complete proteins contain all the essential amino acids our body needs. Plant-based protein sources are often not naturally complete, which means you need to combine different plant-based protein sources to get all the essential amino acids.

  2. Lower protein density : Many plant-based foods contain less protein per gram compared to animal products. This means you may need to eat larger amounts of plant foods to get the same amount of protein.

  3. Refined vegan food choices : If you rely primarily on highly processed vegan foods, such as vegan snacks and fast food alternatives, it can be difficult to get enough protein. These foods can sometimes be low in protein compared to their calorie content.

  4. Limited availability : In some parts of the world, the availability and variety of plant-based protein sources may be limited, which can make it more difficult to prepare varied and protein-rich meals.

  5. Food Preferences and Restrictions : Due to personal taste preferences, food allergies or intolerances, some vegans may avoid certain protein foods, which may limit their options for obtaining enough protein.

  6. Insufficient knowledge : Not everyone is aware of the different plant-based protein sources and how to include them in their diet to ensure a balanced protein intake.

  7. Eating habits and meal planning : Some vegans may have difficulty planning balanced meals that provide enough protein, especially if they were used to a diet consisting mainly of animal products.

Tips and tricks for extra vegetable proteins

Here are some tips for getting enough plant-based protein in your diet:

  1. Diverse protein sources : Choose a variety of plant-based protein sources to ensure you get a wide range of amino acids. Think of beans, lentils, peas, tofu, tempeh, seitan, nuts, seeds, quinoa, hemp seeds, chia seeds, and whole grains.

  2. Combining proteins : If you combine different vegetable protein sources, you can increase the biological value of the proteins. For example, grains such as rice and wheat can be combined with beans and lentils to create complete proteins.

  3. Vegan protein powder : Plant-based protein powders are useful options for increasing your protein intake, especially after a workout. Our vegan protein shakes are a complete source of protein with all essential amino acids.

  4. Avoid processed foods : While processed meat substitutes and vegan products can be useful, it's a good idea not to rely too much on highly processed foods. Try to eat whole foods as much as possible.

  5. Nuts and seeds : Add nuts and seeds to your meals and snacks. Almonds, walnuts, chia seeds, hemp seeds, pumpkin seeds and sunflower seeds are all rich in protein.

  6. Green leafy vegetables : Although they don't contain huge amounts of protein, green leafy vegetables like spinach, kale and broccoli contribute to your overall protein intake and are rich in other nutrients.

  7. Legumes : Beans, lentils and peas are excellent sources of protein and fiber. They can be added to soups, stews, salads and more.

  8. Plant-based yogurt : Choose unsweetened plant-based yogurt based on, for example, soy, almond or coconut. These can be eaten for breakfast or as a snack.

  9. Whole grains : Whole grains such as quinoa, buckwheat, brown rice and oatmeal contain protein in addition to fiber.

  10. Get enough calories : Plant-based protein sources can sometimes contain fewer calories than animal proteins, so make sure you eat enough to cover your daily needs.

  11. Meal planning : Plan your meals and snacks to ensure you get enough protein throughout the day.

Remember that protein needs may vary based on factors such as age, gender, activity level and goals. Hopefully you can do something with the information!