Too many people end up losing muscle in their quest to shed a few pounds. This one is an unfortunate side-effect of extreme dieting and not properly fuelling your body. The right way you might wonder? One that lets you hold onto those hard-earned gains even as the fat disappears? Our not-so-secret weapon: plant-based protein.
You may be asking yourself, “Is protein from plants really enough to support my fitness goals? Absolutely. When correctly cooked with the right ingredients, plant-based nutrition can be as high in protein as traditional reserves. It is a matter of high-quality complete proteins and habits to burn fat while protecting lean muscle.
If you want to lose weight and maintain strength, here’s what you should know, and why the secret might lie in getting the right amount of protein.
Why Protein Is Your Best Friend for Weight Loss
Protein isn’t just for people who pump iron — despite popular belief. It’s beneficial for anyone who’s attempting to retain muscle mass while slimming down, or those simply trying to keep their body trimmed and healthy overall. No matter if you are cutting calories, protein supports muscle repair and growth. The best part? It also makes you feel fuller longer, which can reduce overeating.
Plant-based protein sources, like pea protein provide a clean, efficient way to load up on protein without the bloating and heaviness animal proteins can sometimes deliver. There are a few useful ways to go about using protein powder.
1. Not All Protein Is Created Equal
Sure, you could open a cupboard and pull any protein powder around, but the quality of your protein powder matters, especially if your goals are weight-loss and muscle-maintaining. Some protein blends will lack important amino acids for muscle recovery.
Aim for protein powders that are classified as ‘complete protein,’ which have all nine essential amino acids your body cannot create naturally.
(Quick tip: PlantFusion’s Complete Proteinchecks all those boxes and is easy on digestion too.)
2. Timing Is Everything
Nutrient timing is particularly important when your goal is fat loss and muscle maintenance. Breakfast, this one should be nutritious and full of proteins since you wake up with an empty stomach after your metabolism works the whole night to keep your body functions working for a good 7-8 hours. The second most important time to eat protein is post-exercise. Muscles are most receptive to nutrients when they’re replenished during your post work out phase, so remember to have quick shake immediately post work out.
3. Sneak It Into Every Meal
Think of protein as something that only belongs in smoothies? Think again. In general, adding plant-based protein to recipes you are already making is an easy way to help increase your intake throughout the day. Stir it into oatmeal, blend it into soups or bake it into protein-rich snacks like granola bars or protein bites! This approach allows you to eat more while feeling as if you aren’t stuck on some strict regimen. (Check out PlantFusion’s recipe blog for some tasty ideas)
4. Keep Calories Smart, Not Low
Severing too many calories you are consuming can backfire, resulting in lost muscle and sapped energy. Also, it’s not just the amount of calories you consume, it’s the quality. Protein also sustains your metabolism by promoting building and repairing muscle.
Balancing your meals by adding healthy carbs, fats and tons of plant-based protein, can fuel your weight loss mission without feeling depleted. When you’ve added all these components, you’re also more likely to remain fuller for a longer period of time and also less inclined to jump into that unhealthy snack later.
5. Stay Hydrated for Muscle Recovery
PlantFusion's Complete Protein
21g of the world’s best tasting plant-based, vegan protein powder that sustains energy, builds and repairs muscle, and is easy to digest.
Hydration has a key role in muscle recovery and fat metabolism. Not consuming enough water can slow your body’s ability to recover muscle tissue and experience sluggishness, brain fog and soreness. Ensure that you are drinking a lot of water during the day, especially in the mornings and after your workout. Bonus: it also contributes to appetite regulation and better digestion!
The Takeaway: Muscle Matters
Losing weight is about so much more than just reading the number on the scale. It’s about reshaping your body and improving your health without sacrifice. By adjusting your meal plans, habits, and harnessing the strength of plant-based protein, you can enjoy the best of both worlds (having your cake and eating it too!) and keep your body up and at em', and your muscles intact. These changes aren’t complicated or extreme. They’re simple shifts that, when done consistently, add up to lasting results.
