The recommended amount of protein is 0.8g/KG of total body weight, this amount hasn’t been updated in many years. We are now learning that 1.2-1.5g/KG is better for those who exercise regularly, to support tissue growth. If you split that between your meals it should be 30-35g/meal of protein.

Not all protein is created equally and if you want the nine essential amino acids you can only get these from animal products. Plant-based protein is missing at least one, which is why it is important to eat a variety of sources of protein when you are vegan to receive all the essential amino acids.

Strength training makes your body more sensitive to the muscle-growing properties of amino acids, using more of the protein for synthesis. Protein also slows down the absorption of carbs, preventing sugar spikes and crashes. Protein also helps your muscles to recover after a workout.

To conclude, protein is essential for optimizing the quality of your life, so making sure to include a protein source at every meal is important for you and your body.

The post How Much Protein Do You Need? appeared first on yourdailysportfix.com.

Start Small

Williams is aware that switching to a plant-based diet can be intimidating if you’re eating meat on a regular basis, and she recommends taking things slow. Instead of completely ditching meat, start things off by making one of your daily meals plant-based and build from there.

View this post on Instagram

A post shared by Venus Williams (@venuswilliams)

Get Support

Having the support of people around you is extremely important when it comes to going plant-based. Venus was lucky enough to have this, and her whole family followed in her footsteps after she decided to go vegan. Even if your loved ones aren’t ready to do the same, words of encouragement and willingness to try vegan meals from time to time can come in handy.

Don’t Give Up

The tennis champion also believes it’s important not to quit, even if things get overwhelming. You’ll face many ups and downs during your vegan journey, but you’ll be fine as long as you don’t go back to your old ways and try to figure out what works for you.

View this post on Instagram

A post shared by Venus Williams (@venuswilliams)

The post Venus Williams Shares Her Tips for Embracing Plant-Based Lifestyle appeared first on yourdailysportfix.com.

Understanding Milk Better

While non-dairy milk options like almond milk, soy milk, rice milk, and coconut milk are often marketed as healthy, it doesn’t always make sense to replace regular milk with these plant-based alternatives. They have completely different nutritional content and dairy milk is richer in certain nutrients, like calcium.

Satiate Yourself

If you completely give up on dairy milk and drink plant-based milk instead, make sure you’re still intaking enough calcium, protein, phosphorus, and vitamin B12. All these things are commonly found in dairy milk and cutting out this ingredient can be harmful for your health unless you substitute.

Some people can’t tolerate lactose or can’t drink dairy milk at all, and for them it makes sense to cut it out completely. If you don’t have problems digesting milk, you don’t have to stop drinking it, you can combine it with non-dairy milk that you prefer and keep both in your diet.

The post Should You Drink Dairy or Non-Dairy Milk? appeared first on yourdailysportfix.com.

Cheaper Groceries

Meat can get very expensive! If you mostly buy beans, legumes, veggies, and fruits, you can expect your grocery expenses to be lower and this can be motivating for many people. This lifestyle change can allow you to save up for something bigger or to splurge on some other things on a daily basis.

Digestive System Benefits

Your digestive system will massively improve when you start eating more fresh foods, especially vegetables. This is because they contain a lot of fiber, which helps you feel less bloated along with improving acid reflux problems.

Junk Food Temptation

Pay attention not to fall into the common trap: eating more junk food just because it’s plant-based. Chips, french fries, and many other processed foods technically don’t contain animal products, but that doesn’t mean they’re a good choice for you. They contain a lot of empty calories and not enough nutrients to provide you with things your body needs, so make smarter choices whenever you can.

The post 3 Things That Can Happen When You Stop Eating Meat appeared first on yourdailysportfix.com.

Plant-Based Fish

Vegan burgers, bacon, hot dogs, and everything in between already entered the plant-based scene, and it’s now time for seafood to do the same. Vegan fish will be all the rage in 2021, and you can try it if you want to eliminate all animal products from your diet.

Chickpea Boom

Chickpeas are an excellent source of fiber and protein, and they’re going to become one of the staples of the vegan diet in 2021. Our favorite vegan bloggers are sharing recipes for amazing chickpea-based dishes as we speak, and we’re going to see even more of them in the months to come.

Convenient Options

One of the reasons why people struggle to switch to a plant-based diet is the lack of convenient options to choose from. You have to prepare your own meals all the time because vegan options aren’t easy to find. But that’s going to change in 2021, as more supermarket and fast-food chains start embracing the plant-based trend more and more.

The post Switch Up Your Diet in 2021 with These Plant-Based Food Trends appeared first on yourdailysportfix.com.

Ingredients:

• 4 large portobello mushrooms (stems removed, wiped clean)
• 1/4 cup balsamic vinegar
• 2 Tbsp avocado or olive oil
• 1 pinch salt and pepper (or red pepper flake)

Toppings:

• 1 medium red bell pepper (cut into bite-size pieces)
• 1 small red onion (thinly sliced wedges or diced)
• 1 head garlic (cloves separated and peeled)
• 2 Tbsp avocado or olive oil
• 1 healthy pinch sea salt and black pepper (or red pepper flake)
• 2 Tbsp fresh herbs (such as rosemary or oregano // optional)
• 3/4 cup vegan pizza sauce
• 1/2 cup sun-dried tomatoes
• 1/3 cup soft vegan cheese

Optional Toppings:

• Fresh Basil
• Red pepper flake
• Vegan Parmesan Cheese

Instructions:

1. Preheat the oven to 400 degrees F (204 C) and line a large baking sheet with parchment paper. Set aside.
2. Add the portobello mushrooms (stem side up) to a shallow dish. Mix the balsamic vinegar, oil, salt, and pepper. Use a pastry brush to brush on all sides. Leave to marinate for 5 minutes on both sides.
3. Add the red peppers, onions, and garlic to the baking sheet, toss with oil, salt and pepper, and some fresh herbs and bake for 20-25 minutes. Check the oven halfway through to mix the veggies around so they are evenly baked. Take out and set aside but leave the oven on.
4. Heat a large skillet over medium heat and add the mushrooms to the pan. Cook on each side for 4-5 minutes.  Once the mushrooms and vegetables are cooked assemble the pizzas. Place mushrooms on the baking tray and add toppings. Start with the pizza sauce, roasted veggies and garlic and add some soft vegan cheese.
5. Bake for 15-20 mins and remove from the oven. You can garnish with fresh basil or red pepper flakes.

The post Balsamic-Marinated Portobello Mushrooms appeared first on yourdailysportfix.com.

According to a 2017 survey by market research company Nielsen, 39% of Americans were trying to introduce more plant-based food into their diets. Even the fast-food chains are adapting and starting to offer plant-based substitutes for their famous meat-based meals.

Science confirms the importance of eating more plant-based foods on a daily basis. In 2019, the Journal of the American Heart Association published a study that shows people who eat more vegetables (four servings per day) and less meat (one serving per day) have an 11% lower risk of heart attack and a 25% lower risk of dying for any reason.

The researchers believe this is because plant-based foods contain more fiber and antioxidants, and less fat, especially saturated fats. All the incredible nutrients that you can find in various plant-based foods can help you live a longer, healthier life.

The post Eating More Plant-Based Foods Can Help You Live Longer appeared first on yourdailysportfix.com.

Oat milk is creamy and rich; it’s simply a perfect substitute for dairy milk if you don’t drink it for any reason. You may be suspicious about it at first, but it’s definitely worth the hype. Here’s how you can make it at home. You don’t need any special tools, but you’ll need a clean towel for filtering milk.

Ingredients

• 1 cup oats
• 4 cups of water
• 1 tbsp honey
• 1 tsp vanilla extract

Instructions

1. Soak the oats in separate water and leave them for an hour.
2. After one hour has passed, strain the oats and wash them under the water stream. It’s easier if you use a colander.
3. Put the oats in the blender, add 4 cups of water, honey, and vanilla extract.
4. When everything is blended nicely, strain the milk through a towel or a nut milk bag to get rid of any clumps.
5. Keep in the fridge and use in the following 5-6 days.

The post How to Make Healthy Oat Milk at Home appeared first on yourdailysportfix.com.

You Can’t Eat Animal Protein

Many people think plant-based is the same thing as vegan, but plant-based doesn’t have to exclude animal-based foods. It just means the emphasis is on plants and many people who follow this diet eat moderate amounts of fish, eggs, meat, and dairy.

You Can’t Get High-Quality Protein

If you’re trying to gain muscle without putting on fat, you’re probably concerned with the amount of protein you’re getting. Plant-based protein such as quinoa, buckwheat, soy, chia, and hemp seeds are complete proteins that will give you all nine essential amino acids.

Plant-Based Eating is Higher-Carb

For those following keto or low-carb diets, they often assume plant-based eating isn’t right for them because they think they’ll have to eat a lot of beans, lentils, and grains which are high in carbs. But, there are tons of low-carb options like cauliflower rice and zucchini noodles. Leafy greens, broccoli, cauliflower, onions, and berries are also low-carb.

You’ll Always Be Hungry

Meat isn’t the only thing to keep you full, plant-based foods can also be filling as they increase the amount of fiber you’re consuming. A balanced diet with protein, fat, and higher-fiber carbs will keep you satisfied.

Plant-Based Foods are Expensive

Buying basics and in bulk like brown rice, beans, and frozen veggies will have you save money. Swapping expensive animal-based products with healthy fats like seeds, nuts, and avocados will help your wallet.

The post 5 Myths About Plant-Based Eating appeared first on yourdailysportfix.com.

How much protein you need depends on your weight and activity level, but it’s possible to reach these needs on a vegan diet. You need to make sure you incorporate a lot of whole plant foods into your meals. Plant-based proteins are incomplete proteins, meaning they don’t contain high levels of all nine of the essential amino acids that we need to get from our diets. So in order to reach your recommended daily amount you should eat lots of fruit and vegetables, whole grains, legumes, nuts, and seeds.

Peanuts

One ounce contains 7g of protein. They are high in fat, so be aware of this when eating lots of natural peanut butter, but they are a great protein source.

Tofu

Three ounces contains 15g of protein. Tofu contains essential amino acids, carbohydrates and fat and is a fabulous meat alternative in all dishes.

Quinoa

One cup contains 8g of protein. Quinoa contains all nine essential amino acids. It’s packed with fiber, magnesium, iron, potassium, and so much more. Swap out your rice for this tasty grain and add lots of veggies.

Kidney Beans

One cup contains 14g of Protein. Make a fabulous vegan chili with kidney beans—you wont even miss the meat. Filled with protein, these beans also reduce cholesterol and lower blood sugar levels.

The post 4 Best Plant-Based Protein Sources appeared first on yourdailysportfix.com.

The recommended amount of protein is 0.8g/KG of total body weight, this amount hasn’t been updated in many years. We are now learning that 1.2-1.5g/KG is better for those who exercise regularly, to support tissue growth. If you split that between your meals it should be 30-35g/meal of protein.

Not all protein is created equally and if you want the nine essential amino acids you can only get these from animal products. Plant-based protein is missing at least one, which is why it is important to eat a variety of sources of protein when you are vegan to receive all the essential amino acids.

Strength training makes your body more sensitive to the muscle-growing properties of amino acids, using more of the protein for synthesis. Protein also slows down the absorption of carbs, preventing sugar spikes and crashes. Protein also helps your muscles to recover after a workout.

To conclude, protein is essential for optimizing the quality of your life, so making sure to include a protein source at every meal is important for you and your body.

The post How Much Protein Do You Need? appeared first on yourdailysportfix.com.

Start Small

Williams is aware that switching to a plant-based diet can be intimidating if you’re eating meat on a regular basis, and she recommends taking things slow. Instead of completely ditching meat, start things off by making one of your daily meals plant-based and build from there.

View this post on Instagram

A post shared by Venus Williams (@venuswilliams)

Get Support

Having the support of people around you is extremely important when it comes to going plant-based. Venus was lucky enough to have this, and her whole family followed in her footsteps after she decided to go vegan. Even if your loved ones aren’t ready to do the same, words of encouragement and willingness to try vegan meals from time to time can come in handy.

Don’t Give Up

The tennis champion also believes it’s important not to quit, even if things get overwhelming. You’ll face many ups and downs during your vegan journey, but you’ll be fine as long as you don’t go back to your old ways and try to figure out what works for you.

View this post on Instagram

A post shared by Venus Williams (@venuswilliams)

The post Venus Williams Shares Her Tips for Embracing Plant-Based Lifestyle appeared first on yourdailysportfix.com.

Understanding Milk Better

While non-dairy milk options like almond milk, soy milk, rice milk, and coconut milk are often marketed as healthy, it doesn’t always make sense to replace regular milk with these plant-based alternatives. They have completely different nutritional content and dairy milk is richer in certain nutrients, like calcium.

Satiate Yourself

If you completely give up on dairy milk and drink plant-based milk instead, make sure you’re still intaking enough calcium, protein, phosphorus, and vitamin B12. All these things are commonly found in dairy milk and cutting out this ingredient can be harmful for your health unless you substitute.

Some people can’t tolerate lactose or can’t drink dairy milk at all, and for them it makes sense to cut it out completely. If you don’t have problems digesting milk, you don’t have to stop drinking it, you can combine it with non-dairy milk that you prefer and keep both in your diet.

The post Should You Drink Dairy or Non-Dairy Milk? appeared first on yourdailysportfix.com.

Cheaper Groceries

Meat can get very expensive! If you mostly buy beans, legumes, veggies, and fruits, you can expect your grocery expenses to be lower and this can be motivating for many people. This lifestyle change can allow you to save up for something bigger or to splurge on some other things on a daily basis.

Digestive System Benefits

Your digestive system will massively improve when you start eating more fresh foods, especially vegetables. This is because they contain a lot of fiber, which helps you feel less bloated along with improving acid reflux problems.

Junk Food Temptation

Pay attention not to fall into the common trap: eating more junk food just because it’s plant-based. Chips, french fries, and many other processed foods technically don’t contain animal products, but that doesn’t mean they’re a good choice for you. They contain a lot of empty calories and not enough nutrients to provide you with things your body needs, so make smarter choices whenever you can.

The post 3 Things That Can Happen When You Stop Eating Meat appeared first on yourdailysportfix.com.

Plant-Based Fish

Vegan burgers, bacon, hot dogs, and everything in between already entered the plant-based scene, and it’s now time for seafood to do the same. Vegan fish will be all the rage in 2021, and you can try it if you want to eliminate all animal products from your diet.

Chickpea Boom

Chickpeas are an excellent source of fiber and protein, and they’re going to become one of the staples of the vegan diet in 2021. Our favorite vegan bloggers are sharing recipes for amazing chickpea-based dishes as we speak, and we’re going to see even more of them in the months to come.

Convenient Options

One of the reasons why people struggle to switch to a plant-based diet is the lack of convenient options to choose from. You have to prepare your own meals all the time because vegan options aren’t easy to find. But that’s going to change in 2021, as more supermarket and fast-food chains start embracing the plant-based trend more and more.

The post Switch Up Your Diet in 2021 with These Plant-Based Food Trends appeared first on yourdailysportfix.com.

Ingredients:

• 4 large portobello mushrooms (stems removed, wiped clean)
• 1/4 cup balsamic vinegar
• 2 Tbsp avocado or olive oil
• 1 pinch salt and pepper (or red pepper flake)

Toppings:

• 1 medium red bell pepper (cut into bite-size pieces)
• 1 small red onion (thinly sliced wedges or diced)
• 1 head garlic (cloves separated and peeled)
• 2 Tbsp avocado or olive oil
• 1 healthy pinch sea salt and black pepper (or red pepper flake)
• 2 Tbsp fresh herbs (such as rosemary or oregano // optional)
• 3/4 cup vegan pizza sauce
• 1/2 cup sun-dried tomatoes
• 1/3 cup soft vegan cheese

Optional Toppings:

• Fresh Basil
• Red pepper flake
• Vegan Parmesan Cheese

Instructions:

1. Preheat the oven to 400 degrees F (204 C) and line a large baking sheet with parchment paper. Set aside.
2. Add the portobello mushrooms (stem side up) to a shallow dish. Mix the balsamic vinegar, oil, salt, and pepper. Use a pastry brush to brush on all sides. Leave to marinate for 5 minutes on both sides.
3. Add the red peppers, onions, and garlic to the baking sheet, toss with oil, salt and pepper, and some fresh herbs and bake for 20-25 minutes. Check the oven halfway through to mix the veggies around so they are evenly baked. Take out and set aside but leave the oven on.
4. Heat a large skillet over medium heat and add the mushrooms to the pan. Cook on each side for 4-5 minutes.  Once the mushrooms and vegetables are cooked assemble the pizzas. Place mushrooms on the baking tray and add toppings. Start with the pizza sauce, roasted veggies and garlic and add some soft vegan cheese.
5. Bake for 15-20 mins and remove from the oven. You can garnish with fresh basil or red pepper flakes.

The post Balsamic-Marinated Portobello Mushrooms appeared first on yourdailysportfix.com.

According to a 2017 survey by market research company Nielsen, 39% of Americans were trying to introduce more plant-based food into their diets. Even the fast-food chains are adapting and starting to offer plant-based substitutes for their famous meat-based meals.

Science confirms the importance of eating more plant-based foods on a daily basis. In 2019, the Journal of the American Heart Association published a study that shows people who eat more vegetables (four servings per day) and less meat (one serving per day) have an 11% lower risk of heart attack and a 25% lower risk of dying for any reason.

The researchers believe this is because plant-based foods contain more fiber and antioxidants, and less fat, especially saturated fats. All the incredible nutrients that you can find in various plant-based foods can help you live a longer, healthier life.

The post Eating More Plant-Based Foods Can Help You Live Longer appeared first on yourdailysportfix.com.

Oat milk is creamy and rich; it’s simply a perfect substitute for dairy milk if you don’t drink it for any reason. You may be suspicious about it at first, but it’s definitely worth the hype. Here’s how you can make it at home. You don’t need any special tools, but you’ll need a clean towel for filtering milk.

Ingredients

• 1 cup oats
• 4 cups of water
• 1 tbsp honey
• 1 tsp vanilla extract

Instructions

1. Soak the oats in separate water and leave them for an hour.
2. After one hour has passed, strain the oats and wash them under the water stream. It’s easier if you use a colander.
3. Put the oats in the blender, add 4 cups of water, honey, and vanilla extract.
4. When everything is blended nicely, strain the milk through a towel or a nut milk bag to get rid of any clumps.
5. Keep in the fridge and use in the following 5-6 days.

The post How to Make Healthy Oat Milk at Home appeared first on yourdailysportfix.com.

You Can’t Eat Animal Protein

Many people think plant-based is the same thing as vegan, but plant-based doesn’t have to exclude animal-based foods. It just means the emphasis is on plants and many people who follow this diet eat moderate amounts of fish, eggs, meat, and dairy.

You Can’t Get High-Quality Protein

If you’re trying to gain muscle without putting on fat, you’re probably concerned with the amount of protein you’re getting. Plant-based protein such as quinoa, buckwheat, soy, chia, and hemp seeds are complete proteins that will give you all nine essential amino acids.

Plant-Based Eating is Higher-Carb

For those following keto or low-carb diets, they often assume plant-based eating isn’t right for them because they think they’ll have to eat a lot of beans, lentils, and grains which are high in carbs. But, there are tons of low-carb options like cauliflower rice and zucchini noodles. Leafy greens, broccoli, cauliflower, onions, and berries are also low-carb.

You’ll Always Be Hungry

Meat isn’t the only thing to keep you full, plant-based foods can also be filling as they increase the amount of fiber you’re consuming. A balanced diet with protein, fat, and higher-fiber carbs will keep you satisfied.

Plant-Based Foods are Expensive

Buying basics and in bulk like brown rice, beans, and frozen veggies will have you save money. Swapping expensive animal-based products with healthy fats like seeds, nuts, and avocados will help your wallet.

The post 5 Myths About Plant-Based Eating appeared first on yourdailysportfix.com.

How much protein you need depends on your weight and activity level, but it’s possible to reach these needs on a vegan diet. You need to make sure you incorporate a lot of whole plant foods into your meals. Plant-based proteins are incomplete proteins, meaning they don’t contain high levels of all nine of the essential amino acids that we need to get from our diets. So in order to reach your recommended daily amount you should eat lots of fruit and vegetables, whole grains, legumes, nuts, and seeds.

Peanuts

One ounce contains 7g of protein. They are high in fat, so be aware of this when eating lots of natural peanut butter, but they are a great protein source.

Tofu

Three ounces contains 15g of protein. Tofu contains essential amino acids, carbohydrates and fat and is a fabulous meat alternative in all dishes.

Quinoa

One cup contains 8g of protein. Quinoa contains all nine essential amino acids. It’s packed with fiber, magnesium, iron, potassium, and so much more. Swap out your rice for this tasty grain and add lots of veggies.

Kidney Beans

One cup contains 14g of Protein. Make a fabulous vegan chili with kidney beans—you wont even miss the meat. Filled with protein, these beans also reduce cholesterol and lower blood sugar levels.

The post 4 Best Plant-Based Protein Sources appeared first on yourdailysportfix.com.