Will I lose my gains if I follow a Plant-Based Diet?

Posted April 2020
2020-04
Labne, Herbs, Lentils & lemon on Corn Thins slices

You work hard in the gym and probably know that achieving optimal nutrition is the second key factor to achieve your results. You may think you need to live off steak to keep your muscle, but stepping away from a heavy meat diet may benefit not only your health but the environment.

You are not alone if you think following a plant-based diet will restrict your protein and not meet your needs. Good news is protein is a common macro-nutrient present in almost all the foods you eat, except fruit.  Even better news is if you follow a balanced plate model, with ½ of your plate vegetable or fruit ¼ protein source and ¼ wholegrain you can easily achieve this. So, what can make up the ¼ of your plate of protein in a plant based source?

Tofu or soy beans are my top plant based protein pick as it has all the essential amino acids or the building blocks of protein your body needs to make up a protein in your body, a protein serving is 170g of hard tofu or 1 cup of soy beans or edamame.  If soy doesn’t tickle your taste-buds there are numerous other varieties of plant protein you can enjoy. Most of these plant proteins have an incomplete amino acids profile. This means they do not have all the essential amino acids your body needs to make a protein. This is when the whole grains portion of a balanced plate model plays an important role in your meal.

By mixing and matching different plant sources your body can still get all the essential amino acids your body needs, try these combinations:

  1. Mexican: ½ cup of red kidney beans with 2-3 Corn Thins™Original slices and the rest of your dish a cup or more of your favourite vegetable mix such as tomatoes, sweet potato etc. Flavour with herbs and spices.
  2. Trail Mix: 30g of air popped corn, 15g seeds 15g nuts and 1.5 tablespoons of sultanas
  3. Yogurt Combo: 200g of low or no fat yogurt with 1.5 tablespoons of oats and ½ cup of berries. (Note yogurt is an animal based food and as such contains all your essential amino acids.)
  4. Easy Lunch: 2-3 RICE THINS™ Wholegrain slices with 1-2 tablespoons of hummus and 1 cup of salad vegetables (if you need an extra protein kick try adding a boiled egg which also contains all your essential amino acids)
  5. Pasta: ½ cup of whole grain pasta/quinoa/couscous with 1 cup of chickpeas and 1 cup of mixed cooked vegetables including tomato paste. Flavour with herbs and spices.
  6. Indian: 1 cup of brown rice with 1 cup of lentils and 1 cup of cooked vegetables cooked in extra virgin olive oil (7-14g per person = 1.5-3 teaspoons). Flavour with curry powder and chilli as desired.

Take home message: Your individual protein requirements do change depending on your stage of life, activity, illness etc. However, if you follow a balanced plate model and understand which vegetarian protein sources need to be mixed with others to allow your body to make protein then you can’t go wrong. Eating plant based can potentially add variety, fun and flavour to your diet as well as save you a dollar or two over a meat based alternative.

 

References

1.Messina M. Insights gained from 20 years of soy research. J Nutr. 2010 [cited 2018 Jan 08]; 140:2289S-95S. Abstract available from: https://www.ncbi.nlm.nih.gov/pubmed/20980639

2.Messina M. Soybean isoflavone exposure does not have feminizing effects on men: a critical examination of the clinical evidence. Fertil Steril. 2010 [cited 2018 Jan 08];93(7):2095-104. Abstract available from: https://www.ncbi.nlm.nih.gov/pubmed/20378106

3.Beaton LK, McVeigh BL, Dillingham BL, Lampe JW, Duncan AM. Soy protein isolates of varying isoflavone content do not adversely affect semen quality in healthy young men. Fertil Steril. 2010 [cited 2018 Jan 08];94(5):1717-22. Abstract available from: https://www.ncbi.nlm.nih.gov/pubmed/19819436

4.National Toxicology Program (NTP) Center for Evaluation of Risks to Human Reproduction (CERHR). Final Center for Evaluation of Risks to Human Reproduction Expert Panel Report on soy infant formula. National Institute of Environmental Health Sciences, National Institute of Health; 2010 [cited 2018 Jan 08]. Available from: https://ntp.niehs.nih.gov/ntp/ohat/genistein-soy/soyformula/soymonograph2010_508.pdf

5.Balk E, Chung M, Chew P, Ip S, Raman G, Kupelnick B, et al. Effects of soy on health outcomes. Evid Rep Technol Assess. 2005 Aug [cited 2018 Jan 08]; (126):1-8. Citation available from: https://www.ncbi.nlm.nih.gov/pubmed/16194125.

6.Chavarro JE, Toth TL, Sadio SM, Hauser R. Soy food and isoflavone intake in relation to semen quality parameters among men from an infertility clinic. Human Reproduction. 2008 [cited 2018 Jan 08];23(11):2584-590. Abstract available from: https://www.ncbi.nlm.nih.gov/pubmed/18650557

  • Article By:
    • Ashleigh Felth…