{"id":14593,"date":"2020-08-13T12:10:48","date_gmt":"2020-08-13T12:10:48","guid":{"rendered":"http:\/\/yogakitchen.be\/en\/?p=14593"},"modified":"2020-08-14T10:57:37","modified_gmt":"2020-08-14T10:57:37","slug":"green-protein-bomb","status":"publish","type":"post","link":"https:\/\/yogakitchen.be\/en\/2020\/08\/13\/green-protein-bomb\/","title":{"rendered":"Green protein bomb"},"content":{"rendered":"<p>The big issue for people considering switching to plant-based food is: will I get enough protein?<br \/>\nMeat, fish and eggs are &#8220;easy&#8221; sources of protein, which have a relatively high protein content.<br \/>\nBut ethically speaking, they are very tricky.<\/p>\n<p>A plant-based diet has everything to provide us with sufficient protein, and is respectful of animals, people and the planet.<\/p>\n<p>Let\u2019s cite a few good sources:<\/p>\n<ul>\n<li>peas, including soya, peas, and the dozens of varieties of beans and lentils<\/li>\n<li>nuts and seeds<\/li>\n<li>cereals (such as wheat, oats, rice, rye, barley, millet, amaranth &#8230;)<\/li>\n<li>pseudocereals (such as quinoa, buckwheat)<\/li>\n<li>vegetables (yes! Every vegetable contains protein)<\/li>\n<li>algae and cyanobacteria such as spirulina<\/li>\n<li>vegetable protein powder (of soy, rice, hemp, pea, pumpkin seed, sunflower seed or combinations thereof)<\/li>\n<\/ul>\n<p>Anyone who takes a balanced and sufficiently varied plant diet will under no circumstances suffer from a protein deficiency.<\/p>\n<h4>And what about active sports and power training ?<\/h4>\n<p>But if you&#8217;re a strength athlete, or like me, have stepped into a fat loss challenge, along with purebred meat eaters and omnivores ? A challenge that expects you to eat almost twice as much protein as normal ? Up to more than 150 grams a day ?<br \/>\nHow about that ?<br \/>\nCan you do that?<br \/>\nCan you provide meals and snacks that contain much more protein and at the same time keep your fats and carbohydrates under control?<\/p>\n<p>Yes, it&#8217;s possible.<br \/>\nLet&#8217;s be honest: you&#8217;ll also need an <strong>addition of vegetable protein powder<\/strong>.<br \/>\nBut that&#8217;s the same for meat and fish eaters. They only use concentrated milk protein, also called whey.<\/p>\n<p>Here is an example of a vegetable &#8220;protein bomb&#8221;, which I prepared as a separate meal. With lots of greens, so also rich in vitamins and minerals.<\/p>\n<h4>These are the ingredients for the smoothie:<\/h4>\n<ul>\n<li>200 gr peas<\/li>\n<li>70 gr spinach<\/li>\n<li>25 gr mixed vegetable protein powder of hemp, pumpkin and sunflower<\/li>\n<li>3 gr spirulina (about 1 teaspoon)<\/li>\n<li>3 gr chlorella (about 1 teaspoon)<\/li>\n<li>about a tablespoon of peanut butter<\/li>\n<li>150 ml of unsweetened calcium-fortified soy milk<\/li>\n<\/ul>\n<h4>This was for the topping:<\/h4>\n<ul>\n<li>70 gr fresh white or red currants<\/li>\n<li>100 gr soybean cottage cheese alternative (Provamel or Alpro)<\/li>\n<\/ul>\n<h4>Energy and macros<\/h4>\n<p>This one nutritious and filling meal with a total of almost 600 kcal contains no less than <strong>49 grams of vegetable protein.<\/strong><br \/>\nThat&#8217;s a bunch!<br \/>\nThe vegetable protein powder accounts for 14.6 grams of that. The rest comes from the other ingredients.<br \/>\n<a href=\"http:\/\/yogakitchen.be\/en\/wp-content\/uploads\/sites\/4\/2020\/08\/GreenSmoothie_EN_02.jpg\"><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/yogakitchen.be\/en\/wp-content\/uploads\/sites\/4\/2020\/08\/GreenSmoothie_EN_02.jpg\" alt=\"Macronutrients\" width=\"984\" height=\"112\" class=\"alignnone size-full wp-image-14621\" srcset=\"https:\/\/yogakitchen.be\/en\/wp-content\/uploads\/sites\/4\/2020\/08\/GreenSmoothie_EN_02.jpg 984w, https:\/\/yogakitchen.be\/en\/wp-content\/uploads\/sites\/4\/2020\/08\/GreenSmoothie_EN_02-300x34.jpg 300w, https:\/\/yogakitchen.be\/en\/wp-content\/uploads\/sites\/4\/2020\/08\/GreenSmoothie_EN_02-768x87.jpg 768w\" sizes=\"auto, (max-width: 984px) 100vw, 984px\" \/><\/a><br \/>\nYou could also use the same combination in smaller quantities as a nutritious &#8220;post-workout&#8221; snack.<\/p>\n<div class=\"yk-hoebetalen\">\n<h4>Plant Power<\/h4>\n<p><strong>I was relieved.<\/strong><br \/>\nYes, this kind of special diet for sports or fat loss it is also feasible with only vegetable ingredients.<\/p>\n<p>It&#8217;s time we built a society on the power of plants instead of the misery of animals. Don&#8217;t you think so?<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>The big issue for people considering switching to plant-based food is: will I get enough protein? Meat, fish and eggs are &#8220;easy&#8221; sources of protein, which have a relatively high protein content. But ethically speaking, they are very tricky. A plant-based diet has everything to provide us with sufficient protein, and is respectful of animals, &hellip; <a href=\"https:\/\/yogakitchen.be\/en\/2020\/08\/13\/green-protein-bomb\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">Green protein bomb<\/span> <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":14594,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[65],"tags":[66,67,26],"class_list":["post-14593","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-power-training","tag-power-training","tag-protein","tag-vegan"],"_links":{"self":[{"href":"https:\/\/yogakitchen.be\/en\/wp-json\/wp\/v2\/posts\/14593","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/yogakitchen.be\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/yogakitchen.be\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/yogakitchen.be\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/yogakitchen.be\/en\/wp-json\/wp\/v2\/comments?post=14593"}],"version-history":[{"count":3,"href":"https:\/\/yogakitchen.be\/en\/wp-json\/wp\/v2\/posts\/14593\/revisions"}],"predecessor-version":[{"id":14623,"href":"https:\/\/yogakitchen.be\/en\/wp-json\/wp\/v2\/posts\/14593\/revisions\/14623"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/yogakitchen.be\/en\/wp-json\/wp\/v2\/media\/14594"}],"wp:attachment":[{"href":"https:\/\/yogakitchen.be\/en\/wp-json\/wp\/v2\/media?parent=14593"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/yogakitchen.be\/en\/wp-json\/wp\/v2\/categories?post=14593"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/yogakitchen.be\/en\/wp-json\/wp\/v2\/tags?post=14593"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}