It’s clear that adequate protein intake is crucial even during fasting for keeping your body strong and your immune system in a good condition. However, some people, like vegetarians, vegans, and those who simply don’t love meat, may have more difficulty getting that recommended daily amount of protein, which varies between 0,8 – 1,8 g per kilogram body weight depending on the physical activity. This means that if you weigh 65kg, the recommended daily intake of protein would be 52g in the case of no or little physical exercise up to 117g per day, if you are active in sports or your work involves heavy physical labor. Here are what sources of protein exist:
Who’d have thought? Just one cup of peas contains about 8 g of protein, which is a huge amount of the recommended daily value. Peas are also loaded with fiber, minerals and vitamins like Vitamin B6, all of which are important.
Of course quinoa is on the list – this heralded “supergrain” contains about 8 g of protein in a cup, and it also brings plenty of other nutrients to the table. Quinoa is really hot right now, and for good reason – it’s also loaded with folate and Vitamin B6 to help you live while fasting healthfully.
Nuts and seeds
Nuts and seeds contain tons of protein, and so long as you don’t have a nut allergy, they’re perfectly okay to eat given any other dietary restriction. Almonds, pumpkin seeds, and sunflower seeds are among the best choices, though just about all nuts and seeds are high in protein and calcium as well. A short reminder: eat them raw and without salt.
Though some beans, like soybeans, are higher in protein than others, beans are another group of food where you really can’t go wrong. They also frequently contain fiber for a good digestion and are a great source of iron.
The ultimate source for any vegan or vegetarian, this soy product is absolutely brimming with protein, containing about 10 g in just a half of a cup! Tofu is also an excellent source of calcium, and iron, which is crucial for the production of healthy red blood cells.
Whether vegetarian or omnivore, leafy greens make up a part of any healthy diet. Leafy greens contain varying amounts of protein, but some like broccoli and brussel sprouts are actually quite good sources. Leafy greens also have plenty of folate, calcium, Vitamin C, and other nutrients to help keep you as healthy as possible.
In case you do not manage to get the recommended amount of protein for the day, you can resort to a quick and easy to add source, namely Bionia’s pure proteins: pea, lupine, soybean, hemp and other. Another convenient and delicious option is the Nomad nutri drink, which is light and comfortable to carry and in a handbag, and easy to prepare at the office or on the road.
All Bionia’s products are available HERE