Beans, Nuts and Seeds
in Your Sports Nutrition Plan
Plant proteins such as beans, nuts and seeds would fit well in your sports nutrition for women plan. These plant proteins are included in the "meat" group (protein group) of the new food pyramid.
Are all plant protiens whole foods?
Dried beans that are cooked, along with whole nuts and seeds are true to nature. The canned version are more convenient and are not much different in nutrition than those you cook yourself (other than more sodium). Nut butters still provide the natural nutrition, but skip those with trans fats, addeds sweeteners and preservatives.
Am I eating enough protein, including plant proteins?
The current protein suggestion is 5 ½ ounces (or equivalent in plant proteins) everyday.
What is a serving size of plant proteins?
For cooked beans, ¼ cup is a "protein" serving. One-half cup of soup would equal a protein equivalent.
For nuts and seeds, ½ ounce or 1 Tablespoon is equivalent to a 1 ounce "protein" serving.
More specifically, about 7 grams of protein (as shown on the nutrient facts of the food label) equals a "protein" serving.
How will plant proteins impact my training?
Beans are a useful source of
carbohydrate
for energy. The fiber content should be monitored for tolerance around training and performance time. The
sodium
content of canned foods may help you get the extra sodium needed after training in hot, humid weather. Nuts and seeds are an excellent source of
protein
. Nuts and seeds are a convenient protein
snack
.
How will plant proteins impact my lifetime fitness?
Plant proteins are an excellent source of dietary fiber. A woman needs about 25 grams of fiber everyday. Certain fibers aid in digestion, while others help regulate blood cholesterol and blood sugars. Slowly increase your fiber intake over time so your body can adjust to all the benefits without the gassy side-effects.
Walnuts are a good source of omega-3 fatty acids, which may help decrease inflammation. Another great reason to include plant proteins is that they provide excellent protein without saturated fat and cholesterol (two substances in food that are not heart healthy).
It's time to set a
sports nutrition goal to include beans, nuts or seeds
either by ajusting your daily servings, or substituting plant proteins for some animal proteins.
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Whole Foods in sports nutrition
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