Plant Protein: Vegetarian-Friendly, Protein-Packed Recipes [Part2]

Everybody needs a little change now and then. Try going meatless for a couple meals by using these tasty veggie-protein recipes. You’ll get the nutrition you need and the variation you want!

4. Tofu Bento

This is a great protein-packed meal I love to make for lunch during the week. I usually take whatever vegetables I have in the fridge, stir fry them with some lively spices, and add them to brown rice and tofu. Use whatever veggies you'd like—below are my usual ingredients.

Ingredients

    1 package extra firm Tofu
    2 cups cooked Brown Rice
    2 tbsp Low-sodium Soy Sauce
    1 tsp each of Ginger, Garlic Powder, and Onion Powder
    1 tsp Chili Paste
    1 bunch Broccolini, chopped
    1 Red Bell Pepper, sliced
    1 Orange Bell Pepper, sliced
    1/4 cup sliced Green Onion (optional)
    Sriracha to top (optional)

Directions

1. Remove tofu from package and press with paper towels to absorb all excess moisture.
2. Chop tofu into cubes and place in large Ziploc bag.
3. In a large saute pan, heat olive oil over medium heat.
4. Add broccolini and bell pepper and stir until lightly softened.
5. Heat another pan to medium heat and add tofu.
6. Cook tofu for 5 minutes, stirring occasionally until all sides get cooked.
7. To serve, add 1/2 cup of brown rice and top with tofu, veggies, and green onions.

5. Lentil Marinara Spaghetti Squash

When you're dieting for a competition, it's unlikely your nutrition plan allows for pasta. Don't be sad! This recipe tastes just as good as the real thing—just without all the simple carbs. You'll get some healthy, complex carbs from the lentils and extra veggie goodness from the spaghetti squash.

Ingredients

    1 whole Spaghetti Squash
    1 can diced Tomatoes (look for low-sugar and low-sodium versions)
    1 cup cooked Lentils
    1 tbsp Olive Oil
    1 cup Broccoli, chopped
    1/2 Onion, chopped
    1/2 Red Bell Pepper chopped
    1 tbsp chopped Garlic
    1 tbsp Italian Seasoning
    Salt and Black Pepper, to taste

Directions

1. Preheat oven to 400 degrees.
2. Pierce squash with fork multiple times and bake for 60 min, or until outside is softened.
3. In a large pan, heat olive oil and garlic over medium heat.
4. Add lentils, tomatoes, veggies and spices.
5. Bring to a boil and reduce to a simmer for 15 minutes.
6. While sauce is cooking, scrape out spaghetti squash with fork onto plate.
7. Top with about one cup of lentil marinara sauce.

6. Tempeh Lettuce Wraps

Many people love P.F. Chang's chicken lettuce wraps. I was inspired to create a cleaner, meat-free version at home! It is quick and tasty, and a great option for a low-carb dinner.

Ingredients

    1 package Tempeh, crumbled
    1/2 Red Bell Pepper, chopped
    1/2 Onion, chopped
    1 tbsp chopped Garlic
    1 tbsp Olive Oil
    1 tbsp Low-sodium Soy Sauce
    1 tsp of Ginger, Onion, and Garlic Powder
    1 head Butter-leaf Lettuce

Directions

1. Heat olive and garlic in a large pan over medium heat.
2. Add onion, tempeh, and bell pepper and saute for 3 minutes.
3. Add soy sauce and spices and cook for another 2 minutes.
4. Spoon mixture into lettuce leaves.

Credit_Jillian Beck

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Plant Protein: Vegetarian-Friendly, Protein-Packed Recipes [Part1]

We all know that protein is essential for muscle growth and fat loss, but you may not know that your protein doesn't always have to come from animal sources. Plants can be a great source of clean protein—you just have to know what kinds to buy. If you're tired of constantly firing up the grill for chicken breasts and turkey burgers, try something new!

Use these six protein-filled, plant-based recipes to add some new flavors and protein sources to your diet. They'll help fuel your transformation and keep you feeling healthy and energized!

1. Quinoa Salad

This is one of my favorite summer salads to bring to barbecues or to pot-luck parties. It also serves well for weekly meal planning! This dish isn't your average green side salad, but has a healthy dose of protein, complex carbs and good-for-you fats. Pair it with lean meat for a complete meal.

Ingredients

    1 cup uncooked, dry Quinoa
    1 cup shelled, frozen Edamame
    1 Red Bell Pepper
    1/4 cup chopped Cilantro
    1 Lime
    1 tbsp Olive Oil
    1/2 tsp each of Garlic Powder, Onion Powder, Cumin, and Paprika
    Salt and Pepper, to taste

Optional Add-ins

    1/2 cup cooked Black Beans
    1/2 Red Onion, chopped
    1 Tomato, chopped
    1/2 Cucumber, chopped
    1/4 cup Hummus

Directions

1. Bring 2 cups of water and 1 cup dry quinoa to a rolling boil. Boil for 2 minutes.
2. Reduce to a simmer and cover. Allow to cook for another 15 minutes, then fluff with a fork.
3. In a separate small saucepan, boil frozen edamame in water for 5 minutes, or until fully cooked.
4. Once quinoa and edamame are fully cooked, add all ingredients in a large bowl and mix until all flavors are incorporated.

2. Stacked Portabellas

This is a filling, hearty veggie dish! Even though there's no meat, you'll still need a knife and fork to dig into this meal.

Ingredients

    2 large Mushroom Portabella Caps rinsed clean and dried
    1 cup cooked Quinoa
    1/2 cup crumbled Tempeh
    1/2 Onion, diced
    1 cup Spinach
    1 Tomato, sliced
    2 tbsp shredded Almond Cheese or Fat-free Mozzarella
    1 tbsp Olive Oil
    1/2 tbsp each of Paprika, Cumin, Garlic Powder, and Onion Powder
    Sea Salt and Black Pepper, to taste

Directions

1. Turn on oven to high broil.
2.  Heat olive oil in a large saute pan over medium heat.
3. Add onion and tempeh to pan and saute for 2-3 minutes, or until onion begins to soften.
4. Add quinoa, spices, salt and pepper and saute a few more minutes.
5. On a baking sheet, place portabello mushrooms brushed lightly with olive oil.
6. Stack mushroom caps with spinach, quinoa mixture, sliced tomatoes, and shredded cheese.
7. Broil for 5 minutes.

3. Mexican Style Protein Bowl

Give yourself a break from grilled meat and throw these ingredients together for an easy and tasty alternative to the usual. You'll get all the flavor of a Mexican-restaurant meal without the fried fat and unhealthy calories!

Ingredients

    1/2 cup cooked Brown Rice
    1/3 cup cooked Black Beans
    2 heaping spoonfuls of Salsa
    1/4 sliced Avocado

Optional Add-ins

    2 tbsp plain Fat-free Greek Yogurt
    Your favorite go-to Hot Sauce

Directions

1. In a bowl, combine all ingredients.
2. Enjoy!

Credit_Jillian Beck

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The Top 5 Supplements For Faster Muscle Gain

Are you trying to build muscle with little to no results? Perhaps supplementation is a good option for you. Read on for the top 5 muscle building supplements and how they can benefit your gains!

You will see tons of supplements geared toward building lean muscle and restoring the body after a strenuous workout. For the most part, these supplements work well for people but not all supplements work for all people. Due to the unique nature of our bodies, some athletes will respond differently to some supplements. Despite those differences, there are a number of supplements that show the greatest benefit and the most return across the board. I will highlight five of the top supplements that will help you best with muscle growth.

1. Creatine

Creatine is a natural occurring substance within our muscle cells, primarily around the skeletal muscle tissue where approximately 95% of the body's Creatine supply can be found. The remainder is stored throughout the rest of the body.

This naturally occurring metabolite has been reproduced as Creatine monohydrate for dietary supplement purposes. It's used for cellular energy production and modulation.

The perks of Creatine supplementation:

• The promotion of lean muscle tissue 
• Increased muscle cell volume 
• Faster post-workout recovery 
• Increased glycogen synthesis 
• Increase high intensity muscle performance 

Athletes typically prefer Creatine when weight training and bodybuilding because of the rapid pace at which lean muscle mass is built. Likewise, for many it's easy to stop taking Creatine because it's naturally produced by the body. When an athlete stops taking this supplement, the Creatine levels in the body return to normal within 3-4 weeks.

Recommended Dosing: 5-10 grams. Take half of your daily serving with your pre-workout meal and second half of your daily serving with your post-workout shake.

2. Beta Alanine

This is a naturally occurring non-essential amino acid that comes into the body through foods that are rich in protein such as poultry. The performance enhancement in Beta Alanine (BA) is due to its ability to increase intra-muscular levels of carnosine. This increase in Beta Alanine through supplementation suggests carnosine levels are raised by over 60% in as quickly as 4 weeks.

This is significant because during high intensity exercise our bodies accumulate a large amount of hydrogen which causes our pH to drop (whereby we become more acidic). This acidification (lactic acid) can cause severe fatigue, decrease muscle performance and shuts down the neural drive which can force muscle failure. By maintaining increased levels of carnosine through BA supplementation a bodybuilder is able to the delay the accumulation of hydrogen and the resulting acidity which can, subsequently, delay muscle fatigue and failure.

Additional benefits of Beta Alanine Supplementation:

• Elevated endurance
• Improved force output
• Reduced fatigue
• Improved body composition
• Works synergistically with Creatine
• Enhanced performance for athletes regardless of intensity or duration

Recommended Dosing: 2-3 grams pre-workout is sufficient if you are an advanced lifter an additional 2-3 grams post-workout has shown to help with the recovery process.

3. Whey Protein

It's been systematically surmised that body builders and trainers can improve performance and lean muscle gain when consuming whey protein shakes or supplements. Whey protein supplies the body with a high amount of protein as well as high concentrations of calcium, magnesium and other minerals that are easily digested in liquid form.

Whey is typically taken before and after a workout to improve muscle recovery and restoration. Whether you are on a muscle gain diet or concerned with losing body fat, a whey protein supplementation to an exercise routine can speed the gain and loss process. Here are some key benefits to whey protein supplementation.

    Easily Digested:

    Weight trainers and athletes on the go can save time by consuming a whey protein shake right after their workouts to gain the benefit of the nutrients that are rapidly absorbed. Because these supplements contain a number of vitamins and minerals not available in everyday meals, this is a great supplement for anyone with a busy lifestyle.

    Lactose Intolerant:

    Anyone who is lactose intolerant knows the cramping and discomfort of trying to take everyday dairy shakes. Whey protein shakes are generally made with a combination of egg proteins, soy proteins and calcium caseinate protein. That means there are no similar negative side effects to pure milk products.

    Note: Please read the label carefully and if you have a recommendation about Lactose Free Protein Powder please email me.

    Improved Muscle Repair:

    When you complete an intense weight lifting workout or sporting event the body needs to repair itself. In order to do that it needs specific nutrition. Protein is the essential building block for muscle repair and comes packed in whey protein shakes and supplements. When taken immediately after a workout the protein triggers rapid muscle recovery.

    Natural Appetite Suppressant:

    Eating a high protein diet can stave off hunger, making it easier to consume a low-calorie diet without suffering from severe hunger. Whey protein supplements and shakes can be used as a meal replacement or as a snack between meals.

    Amino Acids:

    Our bodies need a substantial amount of quality protein and amino acids in order to function. Whey protein supplements contain very high concentrations of amino acids that provide assistance in protein synthesis.

    Improved Metabolism:

    Consuming a large amount of protein is fuel for the furnace. When consumed throughout the day it serves as a great source of energy to keep the fire lit for metabolism. With improved metabolism you get a higher calorie burn and reduced hunger.

    Recommended Dosing: consume 30-40 grams of whey protein at a time. Best used pre and post-workout, but also is a convenient way to get in the necessary amount of protein when whole food is not an option. Never rely on shakes - though having a whey protein shake is ideal post-workout, at all other times in the day do your best to get in whole food sources.

4. Branch-Chain Amino Acid (BCAA)

Another common supplement that weight trainers and bodybuilders turn to is branch-chained amino acids (BCAA's) to improve workout results. Of the 21 amino acids in the body, three are referred to as BCAA's: leucine, isoleucine and valine. These are the main elements of protein and combine to make up about 30% of the skeletal muscle within the body.

The body uses BCAA's to help the muscles recover. Like a whey protein supplement, BCAA's drive nutrients to the muscle tissue allowing for improved workout recovery. The body will burn off BCAA's as you work out, so taking a supplement can restore the same nutrients lost during intense exercise. This supplement also reduces pain from muscle fatigue and improves metabolic recovery.

There is also some measure of proof in its use that BCAA's can help improve endurance by keeping muscles fueled - something that is of interest to long distance workouts such as backpacking or long distance running (marathons), distance swimming, or any other prolonged workout.

    Recommended Dosing: 3-5 grams upon waking and 3-5 grams pre and post-workout.

5. Glutamine

Glutamine is touted for its ability to slow muscle tissue breakdown during intensive exercise which can help in improved strength thresholds and elevated endurance. Those weight training will find that they can lift heavier weights for longer periods and train more often. Pushing the limits of the muscles of course inspires the body to produce greater lean muscle to compensate.

Glutamine also has a number of other benefits associated with taking it in supplement form:

Preservation of muscle tissue allows your body to burn additional fat - as the more lean muscle your body has the more effective your metabolism is. When training to lose weight, the body will also shed lean muscle so it's important to slow this muscle loss.

Glutamine has shown positive results with the improvement of the immune system in many who take this supplement. When you're under intense training, it places stress not only on the muscles but on our entire immune system. Glutamine restores not only the health of the muscle tissue but it feeds into the immune system as well, ensuring rapid recovery for the body as a whole.

Glutamine is cited for its ability to enhance growth hormone levels in the body. This is a major draw for those who want to focus on building muscle, as studies have suggested that just 2 grams of glutamine supplementation can increase growth hormone.

Muscle tissues require nitrogen, and glutamine supplements (L-glutamine) is made up of approximately 20% nitrogen which makes it one of the best suppliers of nitrogen for muscle tissue. When stacked with other muscle recovery and building agents like creatine and whey protein there is a significant increase in the potential for hitting rapid training goals.

    Recommended Dosing: 5 grams upon waking; 5 grams post-workout and 5 grams before bed.

Conclusion

Of course results can always be achieved without supplements, but the process is always going to be slower. My advice to you is get your diet in line first and foremost. You will be very surprised by how much better your body will respond to weight training when your dieting is in line. Then if you decide to take the supplements I have recommended you should see better results.

The results that you gain from supplementation are going to vary, specifically because each person will have a variable workout utilizing different levels of intensity and length. If your diet is in line and you are working out with the upmost intensity I am sure that these supplements will help you get to the next level.

Credit_Alex Stewart

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Whey Protein Secrets

Whey protein is a type of protein present mainly in milk. This protein is separated from milk during the process of cheese making. Whey protein is popular amongst sports persons, persons attempting to lose weight or heavy strength trainers etc.  Here are few facts about Whey Protein:

• Whey protein is helpful for weight loss, muscle building, lactose intolerance, infant formula, allergy, asthma, high cholesterol, obesity, treating cancers, etc.
• It can be useful for people with lactose intolerance. Those who cannot digest milk can rely on whey protein for its nutritional benefits.
• There no documented side effects of whey protein.  Consumption of whey in increased amounts can lead to some symptoms such as nausea, vomiting, loose motions and upset stomach. One must consult experts before increasing the consumption of whey.
• This form of protein is better absorbed in the body than any other form of protein. Whey protein is a prominent source of protein being low in cholesterol, fats etc. So, it can be preferred over milk. But processing of whey makes it costlier.
• Presently this supplement is widely used as over the counter medicine. But FDA does not have any control over the quality of the protein. One needs to be cautious while selecting an appropriate supplement.
• Consumption of whey protein depends on the level of activity. It helps in building muscle mass. One can combine post or pre work out meal with whey protein shake.
• Whey protein is said to be the best supplement for vegetarians as they lack in essential amino acids.
• There are no documented studies to support the benefits of whey protein. One can discuss with experts to incorporate whey in daily meals.
• It is available as whey protein concentrate, whey protein isolate and whey protein hydrosate.
• Experts suggest 0.8 gm 1 gm of protein per kg body weight. In case of sports persons and heavy strength trainers, the requirement can be different.

Credit_Divya Sanglikar

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