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Disclaimer: For educational use only. The entire contents of the book are based upon research conducted by the author, unless noted otherwise. This book and the information contained within are not intended to diagnose or prescribe for medical or psychological conditions nor to claim to prevent, treat, mitigate or cure such conditions. The author and publisher are not recommending specific products as treatment of disease. This information should not replace the opinions of a medical professional. These statements havenot been evaluated by the Food and Drug Administration.
Introduction
The Importance of Cardiovascular Exercise as You Age
Treating Your Body as an Athlete
Challenges Plant-Based Individuals Face as They Age
Why understanding your protein sweet spot is essential
The Protein Sweet Spot for Longevity and Healthy Aging
Finding Your Protein Sweet Spot
The Science Behind the 2:1:1 Branched-Chain Amino Acids
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The Origin Story of Plant Powered Athlete Protein
Introducing Plant Powered Athlete Protein Powder
3
6
12 High Protein Recipes
Conclusion
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INTRODUCTION
Aging gracefully and maintaining vitality is a goal for many, especially as we reach our 50s and beyond. Following a plant-based diet rich in fruits, vegetables, legumes, nuts, and seeds can offer numerous health benefits, but optimizing nutrition for longevity and vitality requires special attention.
As we age, our bodies undergo various physiological changes that can impact our overall health and well-being. Metabolism slows down, muscle mass decreases, bone density diminishes, and the risk of chronic diseases such as heart disease, diabetes, and osteoporosis increases. These changes necessitate a focus on proper nutrition and regular physical activity to mitigate the effects of aging and promote a long, healthy life.
A plant-based diet has been shown to provide numerous benefits for aging individuals. It is naturally high in essential nutrients, antioxidants, and fiber, which help combat inflammation, support heart health, and maintain digestive health.
Moreover, plant-based diets are associated with lower risks of chronic diseases, improved weight management, and enhanced mental clarity.
However, optimizing a plant-based diet for longevity requires careful planning to ensure that all nutritional needs are met. This includes paying special attention to protein intake, as adequate protein is crucial for maintaining muscle mass and strength. Additionally, certain nutrients like vitamin B12, vitamin D, calcium, and omega-3 fatty acids, which are often found in animal products, need to be obtained from plant-based sources, sunshine, or supplements.
In this ebook, we will delve into the importance of resistance training, cardiovascular exercise, and maintaining bone density as we age. Resistance training helps preserve muscle mass and strength, which are vital for mobility and overall health.
Cardiovascular exercise supports heart health, enhances endurance, and aids in weight management. Maintaining bone density is essential to prevent osteoporosis and reduce the risk of fractures.
Furthermore, we will explore how to treat your body like an athlete, no matter your age. This includes adopting a mindset that prioritizes regular physical activity, balanced nutrition, and adequate recovery. By viewing yourself as an athlete, you can stay motivated to engage in healthy behaviors that promote vitality and longevity.
By incorporating these principles into your lifestyle, you can age gracefully, maintain your vitality, and enjoy a higher quality of life. Let's embark on this journey to discover the keys to plant-powered longevity and unlock the potential to live a vibrant, healthy life as we age.
THE IMPORTANCE OF RESISTANCE TRAINING AS YOU AGE
Resistance training is essential for maintaining muscle mass, strength, and function as we age. It helps combat muscle atrophy, which is a common issue that leads to frailty and increased risk of chronic diseases.
As we age, our muscle fibers shrink in both size and number, a condition known as sarcopenia. This natural decline in muscle mass can begin as early as our 30s and accelerates with each passing decade.
Without intervention, this loss of muscle mass can lead to a significant reduction in strength, mobility, and overall quality of life.
Resistance training, which includes activities such as weightlifting, bodyweight exercises, and resistance band exercises, has been proven to counteract the effects of sarcopenia. By engaging in regular resistance training, older adults can stimulate muscle protein synthesis, leading to increased muscle mass and strength. This not only improves physical function but also enhances metabolic health, helping to maintain a healthy weight and reduce the risk of obesityrelated diseases.
SCIENCE BEHIND RESISTANCE TRAINING:
Numerous studies have demonstrated the benefits of resistance training for older adults. Research shows that it can significantly improve muscle mass, strength, and overall physical function. In addition to building muscle, resistance training improves bone density, reduces body fat, enhances insulin sensitivity, and lowers the risk of chronic conditions such as type 2 diabetes, cardiovascular disease, and osteoporosis. For example, a study published in the Journal of Aging and Physical Activity found that older adults who engaged in resistance training at least twice a week experienced substantial improvements in muscle strength and physical performance.
THE IMPORTANCE OF CARDIOVASCULAR EXERCISE AS YOU AGE
Cardiovascular exercise is crucial for heart health, weight management, and overall vitality. It improves blood circulation, boosts energy levels, and supports mental health. As we age, our cardiovascular system undergoes changes that can increase the risk of heart disease. The heart may become less efficient at pumping blood, blood vessels can stiffen, and the risk of hypertension rises. Engaging in regular cardiovascular exercise can help mitigate these risks by strengthening the heart muscle, improving blood vessel elasticity, and promoting healthy blood pressure levels.
BENEFITS OF CARDIOVASCULAR EXERCISE:
Regular cardiovascular exercise can reduce the risk of heart disease, improve lung function, and enhance mood and cognitive function. Activities such as walking, jogging, cycling, swimming, and dancing can increase heart rate and improve cardiovascular endurance. This not only supports heart health but also aids in weight management by burning calories and reducing body fat.
Furthermore, cardiovascular exercise has been shown to release endorphins, the body's natural mood elevators, which can help alleviate symptoms of depression and anxiety. It also enhances cognitive function by improving blood flow to the brain, potentially reducing the risk of cognitive decline and dementia.
A study published in the American Journal of Preventive Medicine found that older adults who engaged in moderate to vigorous physical activity had a 25% lower risk of cardiovascular events compared to those who were less active. Another study in the Journal of the American Geriatrics Society reported that regular aerobic exercise improved lung capacity and overall respiratory health in older adults.
THE IMPORTANCE OF BONE DENSITY AS YOU AGE
Maintaining bone density is vital to prevent osteoporosis and reduce the risk of fractures. Strong muscles and bones help in avoiding accidents and ensuring a better quality of life. As we age, our bones naturally lose density and become more fragile, increasing the risk of osteoporosis and fractures.
Women, in particular, are at higher risk for osteoporosis, especially post-menopause due to the decline in estrogen levels. However, men are also susceptible to bone loss and related complications.
STRENGTHENING BONES AND MUSCLES:
Weight-bearing exercises, such as walking, jogging, climbing stairs, and resistance training, play a crucial role in maintaining and improving bone density. These activities stimulate bone formation and slow down the rate of bone loss. Adequate nutrition, including sufficient protein, calcium, and vitamin D, is also essential for bone health.
Protein supports muscle mass, which in turn helps maintain bone strength, while calcium and vitamin D are critical for bone mineralization.
A study published in Osteoporosis
International found that older adults who engaged in regular weightbearing exercise had higher bone density and a lower risk of fractures compared to sedentary individuals.
Another study in the Journal of Bone and Mineral Research highlighted the importance of combining resistance training with adequate calcium and vitamin D intake to maximize bone health benefits.
Balanced nutrition is essential for fueling your body, supporting muscle growth, and maintaining energy levels. A diet rich in whole foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds, provides the necessary nutrients to support your active lifestyle.
TREATING YOUR BODY AS AN ATHLETE
Regardless of age, treating your body like an athlete means prioritizing fitness, nutrition, and recovery. This approach helps in achieving and maintaining optimal health and vitality.
Viewing yourself as an athlete involves adopting a mindset that emphasizes the importance of regular physical activity, balanced nutrition, and sufficient recovery. This holistic approach ensures that you remain physically active, consume a nutrient-dense diet, and allow your body ample time to rest and recover.
Prioritizing fitness means incorporating a variety of exercises, including resistance training, cardiovascular workouts, flexibility exercises, and balance training. This well-rounded fitness regimen not only improves physical function but also enhances overall well-being.
Recovery is a critical component of any fitness routine.Ensuring adequate rest, sleep, and recovery techniques, such as stretching and foam rolling, helps prevent injuries, reduces muscle soreness, and promotes overall recovery.
By adopting the mindset and practices of an athlete, you can optimize your physical health, boost your vitality, and enjoy a higher quality of life as you age.
FACE AS THEY AGE
1. CHALLENGES PLANTBASED INDIVIDUALS
Older adults on a plant-based diet might face specific challenges, including:
Protein Intake: Ensuring adequate protein for muscle repair and maintenance. As we age, our bodies become less efficient at utilizing protein, making it essential to consume higher-quality sources of protein to support muscle health. Plant-based proteins are abundant, and every plant has every single essential and nonessential amino acid (contrary to popular belief) but they often lack higher quantities of one or more essential amino acids by themselves. Combining different plant proteins, such as legumes and grains, can help achieve a robust and complete amino acid profile.
2.
Nutrient Absorption: Managing nutrient absorption, especially for minerals like iron and calcium, can be challenging on a plant-based diet. Plant-based sources of iron, known as non-heme iron, may be slightly less readily absorbed by the body compared to heme iron found in animal products, though studies are showing this may not be much of a concern any longer, especially for those who eat legumes on a regular basis. Consuming vitamin C-rich foods alongside iron-rich plant foods can enhance absorption. Similarly, calcium from plant sources can be less bioavailable, necessitating careful planning to meet daily requirements.
Caloric Density: Ensuring adequate protein for muscle repair and maintenance. As we age, our bodies become less efficient at utilizing protein, making it essential to consume higher-quality sources of protein to support muscle health. Plant-based proteins are abundant, and every plant has every single essential and nonessential amino acid (contrary to popular belief) but they often lack higher quantities of one or more essential amino acids by themselves. Combining different plant proteins, such as legumes and grains, can help achieve a robust and complete amino acid profile.
Convenience: Finding quick, convenient plant-based meal options can be a hurdle, particularly for those with busy lifestyles or limited cooking skills. Prepping meals in advance, utilizing plant-based protein powders, and opting for easy-to-prepare foods can simplify adherence to a plant-based diet.
The Importance of Proper Nutrition
Increase Energy Levels: Adequate intake of macronutrients and micronutrients ensures high energy levels. Consuming a balanced diet that includes complex carbohydrates, healthy fats, and protein provides sustained energy throughout the day.
Speed Up Recovery: Proper nutrition helps repair muscle tissue and replenish glycogen stores. After exercise, consuming a mix of carbohydrates and protein can accelerate recovery and reduce muscle soreness.
Maximize Gains: Balanced nutrition supports muscle maintenance and strength. Incorporating a variety of nutrient-dense foods ensures that your body gets the vitamins and minerals needed for optimal performance and muscle health.
Enhance Performance: Optimized nutrition enhances heart health, mental clarity, and overall well-being. A diet rich in antioxidants, healthy fats, and fiber can reduce inflammation, improve cholesterol levels, and support cognitive function.
The Problems of Not Having Enough Protein 01
Muscle Loss: Leading to reduced strength and increased frailty. Protein is essential for muscle maintenance and repair, and a deficiency can accelerate the natural decline in muscle mass that occurs with aging.
Longer Recovery Times: Slower muscle repair and recovery. Adequate protein intake is necessary to repair exerciseinduced muscle damage and support the growth of new muscle tissue.
Decreased Energy Levels: Protein is crucial for maintaining energy levels. It helps stabilize blood sugar levels and provides a steady source of energy throughout the day.
Poor Immune Function: Protein is essential for the production of antibodies and immune cells. A lack of protein can weaken the immune system, making the body more susceptible to infections and illnesses.
The Benefits of Adequate Protein Intake
Conversely, when you ensure you have the right amount of protein in your diet, you can experience significant improvements in your athletic performance and overall well-being:
WHY UNDERSTANDING YOUR PROTEIN SWEET SPOT IS ESSENTIAL
Understanding your protein needs and finding the right balance is essential for achieving these benefits. This is where the concept of the "protein sweet spot" comes into play. By pinpointing the optimal amount of protein for your body and activity level, you can maximize your gains, enhance your performance, and achieve your athletic goals.
Now, let’s explore what the protein sweet spot is for plantbased athletes and how you can determine your ideal protein intake.
Enhanced Muscle Growth: Supports muscle mass and strength. Consuming sufficient protein helps preserve muscle tissue and promotes strength gains, which are crucial for maintaining mobility and independence as you age.
Faster Recovery: Accelerates muscle repair. Protein aids in the repair and growth of muscle fibers, reducing recovery time and enhancing the effectiveness of your workouts.
Increased Energy Levels: Stabilizes blood sugar and provides steady energy. A balanced protein intake helps maintain blood glucose levels, preventing energy crashes and keeping you active throughout the day.
Improved Immune Function: Supports a robust immune system. Protein is vital for the production of immune cells and antibodies, which protect the body against pathogens and promote overall health.
THE PROTEIN SWEET SPOT FOR LONGEVITY AND HEALTHY AGING
Protein intake is a critical concern for adults aged 50 and older, particularly those interested in longevity and maintaining vitality. Research indicates that older adults require more protein than the current RDA to support muscle maintenance and overall health.
MISCONCEPTIONS ABOUT PROTEIN
There are several misconceptions about protein intake and its role in muscle maintenance and recovery. One common myth is that more protein always leads to better muscle retention and strength. While protein is essential for muscle health, there is a limit to how much your body can utilize effectively.
Consuming excessive protein beyond this point does not translate into additional health benefits and might be taxing on your kidneys and overall health.
Another misconception is that plant-based proteins are inferior to animal-based proteins. While some plant proteins lack high amounts of certain essential amino acids, combining different plant proteins, such as legumes and grains, can provide a robust and complete amino acid profile necessary for muscle protein synthesis (MPS).
UNDERSTANDING MUSCLE PROTEIN SYNTHESIS (MPS)
Muscle Protein Synthesis (MPS) is the process through which your body builds new muscle protein, and it is crucial for muscle repair and maintenance. This process is stimulated by resistance training and the consumption of protein. The quality and timing of protein intake can significantly impact MPS. For optimal MPS, it's important to consume protein throughout the day rather than in one large meal. Studies suggest that spreading protein intake evenly across meals maximizes MPS and supports continuous muscle repair and maintenance.
PROTEIN AND RECOVERY
Adequate protein intake is not only important for muscle maintenance but also for recovery. As we age, our muscles undergo more wear and tear, and protein provides the building blocks (amino acids) necessary for muscle repair, reducing recovery time and promoting better physical function.
THE RESEARCH BY DR. STUART PHILLIPS
Dr. Stuart Phillips, a prominent researcher in the field of protein and aging, has conducted extensive studies on the protein needs of older adults.
The current RDA of 0.36 grams per pound of body weight is based on sedentary individuals and does not account for the increased needs of older, active individuals. Dr. Phillips' research shows that the optimal range for older adults is between 0.55 grams to 0.72 grams per pound of body weight.
Furthermore, additional studies have shown that consuming higher amounts of protein, such as 0.8 grams per pound or more, combined with resistance training, can significantly benefit muscle protein synthesis and maintenance.
Real-world application and feedback from older adults following this guideline have shown significant improvements in muscle mass, strength, and recovery times. Studies also support the notion that higher protein intake can improve perceived exertion rates, making physical activities feel less taxing and allowing for more consistent engagement in exercise.
MUSCLE ATROPHY AND AGING
Muscle atrophy is common with aging and can impair physical function and vital metabolic processes. Low levels of muscular strength, together with insufficient protein and nutrient intake, are major risk factors for illness and mortality from all causes.
Research consistently shows that consuming between 0.6 - 0.8 grams of protein per pound of body weight is an effective guideline for older adults aiming to maintain or build muscle mass. A study published in the Journal of the International Society of Sports Nutrition supports this recommendation, indicating that higher protein intakes are associated with improved muscle mass and strength, particularly in those engaging in resistance training (Jäger et al., 2017).
Another comprehensive review in Nutrients highlights that protein needs are indeed higher for older adults, suggesting that 0.8 grams per pound (approximately 1.6 grams per kilogram) is beneficial for muscle protein synthesis and overall health (Phillips & Van Loon, 2011).
These recommendations are supported by clinical studies on aging populations. For instance, a study in the American Journal of Clinical Nutrition found that older adults who consumed higher protein diets experienced greater preservation of lean body mass and improved functional performance (Bauer et al., 2013). This evidence underscores the importance of sufficient protein intake as a key component of a diet aimed at maintaining muscle mass and overall health throughout the aging process.
If you are engaging in resistance training and trying to maintain your weight while preserving lean muscle, there is good evidence to suggest that eating a higher protein quantity of 0.8 - 1.2 grams per pound of body weight can help you maintain your lean muscle mass while eliminating fat.
To find your protein sweet spot, multiply your body weight in pounds by 0.8 (or your body weight in kilograms by 1.7). For example, if you weigh 150 pounds (70.5 kg), you should aim for 120 grams of protein per day. This target helps ensure you're getting enough protein to support your health goals without overloading your kidneys or missing out on other essential nutrients.
For example, you might consider eating a large palmful of protein rich foods at each meal such as lentils, tofu, edamame, or tempeh to get you closer to that number.
WHY 0.8 GRAMS PER POUND WORKS FOR DIFFERENT TYPES OF ATHLETES?
The recommendation of 0.8 grams of protein per pound of body weight is effective for various older adults, including those who:
Engage in Regular Physical Activity:
Whether you enjoy walking, gardening, or participating in fitness classes, adequate protein intake helps repair and rebuild muscles stressed during these activities. It also makes physical activities feel more manageable and less tiring.
Focus on Maintaining Mobility and Strength: Higher protein intake supports the maintenance of muscle mass and strength, which are crucial for daily activities such as carrying groceries, climbing stairs, and getting up from a chair. This helps reduce the risk of falls and injuries.
Aim to Stay Healthy and Active: Sufficient protein supports overall muscle maintenance, reduces the risk of muscle loss (sarcopenia), and enhances recovery. This promotes consistent engagement in physical activity and helps maintain a higher quality of life.
Manage
Chronic Conditions: For those managing chronic conditions like diabetes, heart disease, or osteoporosis, a higher protein intake might support better overall health and improve the body’s ability to heal and maintain muscle and bone health, if you’re active and doing resistance training, though it’s always best to consult with your Doctor before making any dietary changes.
Seek to Improve
Energy
and
Vitality: Adequate protein intake helps stabilize blood sugar levels and provides steady energy throughout the day. This can help you feel more energetic and capable of participating in various activities, from social events to hobbies.
By ensuring you consume 0.8 grams of protein per pound of body weight, you can better support your muscle health, maintain physical function, and enjoy a more active and vibrant life as you age.
Is This Protein Number Too High?
The recommendation of 0.8 grams of protein per pound of body weight is optimal for older adults, especially on a plant based diet. While it may seem high compared to the RDA for sedentary individuals, the increased protein needs of aging bodies who are also active, justify this amount.
Will It Damage My Kidneys?
Concerns about high protein intake affecting kidney function primarily apply to individuals with pre-existing kidney conditions. For healthy older adults, higher plant protein intake in studies does not show to negatively impact kidney health.
Is It Harming Our Long-Term Health?
Higher plant-based protein intake, when part of a balanced diet, has not shown to harm long-term health. It is associated with numerous health benefits, including reduced risk of chronic diseases.
Do You Need More Protein Because You’re on a Plant-Based Diet?
While plant-based proteins may require careful planning to achieve a complete amino acid profile, the total protein needs do not necessarily increase. Combining various plant-based protein sources can meet nutritional requirements effectively.
By understanding and implementing these protein guidelines, older adults can maintain muscle mass, improve recovery, and support overall health and longevity.
INCORPORATING HIGH-PROTEIN PLANT FOODS INTO YOUR DIET
To meet your protein needs, include a variety of high-protein plant foods such as: Tempeh
Edamame
Chickpeas
THE SCIENCE BEHIND THE
BRANCHED-CHAIN AMINO ACIDS (BCAAS)
In addition to overall protein intake, the specific amino acids you consume play a crucial role1 in7 muscle building and performance. Branched-Chain Amino Acids (BCAAs) are particularly important for athletes. BCAAs include leucine, isoleucine, and valine, and they make up about one-third of the protein in muscle tissue. The ideal ratio of these BCAAs in supplements is 2:1:1 (leucine:isoleucine:valine), which has been shown to be highly effective for muscle protein synthesis and overall athletic performance.
WHAT ARE BCAAS?
BCAAs are essential amino acids, meaning your body cannot produce them, and they must be obtained through diet. They are unique because they are primarily metabolized in the muscles rather than the liver, allowing them to be used as a quick energy source during exercise and to support muscle repair and growth.
The Role of Leucine
Leucine is considered the most critical BCAA for stimulating muscle protein synthesis (MPS). It activates the mTOR pathway, which is a key regulator of cell growth and protein synthesis in muscles. Higher levels of leucine help maximize MPS, making it a vital component for muscle repair and growth.
The Role of Isoleucine and Valine
While leucine is the primary driver of MPS, isoleucine and valine also play significant roles. Isoleucine helps increase glucose uptake into cells, providing energy during exercise and promoting recovery. Valine supports muscle metabolism and tissue repair and helps maintain nitrogen balance in the body.
WHY THE 2:1:1 RATIO?
The 2:1:1 ratio of leucine to isoleucine and valine is considered optimal based on research into muscle protein synthesis and athletic performance. Here’s why this ratio is important:
Enhanced Muscle Protein Synthesis: The higher proportion of leucine (2 parts) ensures robust activation of the mTOR pathway, optimizing MPS and muscle growth.
Balanced Support: Isoleucine and valine (1 part each) complement leucine by providing energy, supporting glucose metabolism, and aiding in overall muscle repair and recovery.
Improved Performance: This balanced ratio helps reduce muscle fatigue during exercise, enhances endurance, and accelerates recovery post-exercise.
RESEARCH ON BCAAS AND ATHLETIC PERFORMANCE
Several studies have demonstrated the benefits of the 2:1:1 BCAA ratio:
Muscle Recovery: Research shows that BCAA supplementation, particularly in the 2:1:1 ratio, can reduce muscle soreness and damage after physical activities. As we age, our bodies take longer to recover from exercise, and muscle soreness can discourage regular physical activity. By reducing muscle soreness, BCAAs can help older adults recover more quickly, allowing them to stay active and maintain their fitness levels.
Reduced Fatigue: BCAAs compete with tryptophan (another amino acid) for entry into the brain, reducing the production of serotonin, which can lead to fatigue during prolonged physical activities. By maintaining a balanced BCAA ratio, older adults can experience less fatigue and improved energy levels, making it easier to engage in regular exercise and daily activities without feeling overly tired.
Maintenance of Muscle Mass: Studies indicate that BCAA supplementation, especially with a higher leucine content, supports muscle maintenance and strength gains. This is particularly important for older adults, as maintaining muscle mass is crucial for mobility, balance, and overall physical function. Adequate muscle mass helps prevent falls and injuries, which are common concerns as we age.
Enhancing Overall Health and Longevity:
BCAAs also play a role in supporting overall health and longevity by improving metabolic health and reducing the risk of chronic diseases. Research has shown that BCAA supplementation can help maintain healthy blood sugar levels, support immune function, and reduce inflammation, all of which contribute to better health outcomes in older adults.
Practical Application for Older Adults: Incorporating BCAAs into the diet can be achieved through both food sources and supplements. Plant-based sources of BCAAs include legumes, nuts, seeds, and whole grains. For those who may have difficulty obtaining enough BCAAs from food alone, high-quality BCAA supplements are available and can be an effective way to ensure adequate intake. By understanding the importance of BCAAs and incorporating them into your diet, older adults can support muscle health, reduce fatigue, and enhance recovery. This ultimately contributes to better physical performance, improved vitality, and a higher quality of life as you age.
INCORPORATING BCAAS INTO YOUR DIET
While you can obtain BCAAs from whole food sources like meat, dairy, and eggs, plant-based athletes can also meet their BCAA needs through specific plant proteins and supplements. Foods rich in BCAAs include:
Soy products: Tofu, tempeh, and edamame
Legumes: Lentils, chickpeas, and beans
Seeds: Pumpkin seeds, chia seeds, and hemp seeds
Nuts: Almonds and peanuts
Whole grains: Quinoa and brown rice
Supplementing with a high-quality protein powder that contains the 2:1:1 BCAA ratio can ensure you’re getting the right balance of these essential amino acids, especially post-workout when your muscles are most in need of repair and growth.
HOW SUPPLEMENTING WITH A PROTEIN POWDER CAN HELP YOU MEET YOUR PROTEIN NEEDS?
Supplementing with a high-quality protein powder can help you meet your protein needs more conveniently, especially if you're on the go or need a quick post-workout recovery. Protein powders are designed to deliver a concentrated source of protein, ensuring you hit your daily target without consuming excessive calories or other macronutrients.
✅
❌ Pros Cons
Convenient source of protein
Can be used in various recipes
Supports muscle repair and growth
Often enriched with additional nutrients like adaptogens
Some may contain preservatives, additives, or fillers
Not all protein powders are created equal; quality matters
Real foods generally offer more complete nutrition
When choosing a protein powder, look for products that are organic, free from artificial additives, and made from whole food sources rather than isolates.
Our Plant Powered Protein powder includes adaptogens like maca root, Panax ginseng, and ashwagandha to enhance energy and recovery. It features a 2:1:1 BCAA ratio to maximize muscle protein synthesis and is designed to be gentle on the digestive system .
THE ORIGIN STORY OF PLANT POWERED ATHLETE PROTEIN
The journey to creating the Plant Powered Athlete (PPA)
Protein Powder began with a critical observation of the protein supplements available on the market. As an athlete committed to a plant-based diet, I found it challenging to find a protein powder that met all my needs without compromising on quality or health. Here are some of the key issues I encountered with existing protein powders:
Problems with Whey Protein and Lactose Intolerance
Whey protein is one of the most common protein supplements, derived from milk during the cheese-making process. While it’s popular for its high protein content and quick absorption, many athletes, including myself, experience digestive issues with whey protein due to lactose intolerance. Symptoms such as bloating, gas, and discomfort can hinder performance and recovery, making whey an unsuitable option for many.
Additives, Fillers, and Preservatives
In my search for a high-quality protein powder, I was disappointed to find that many products on the market are loaded with unnecessary additives, fillers, and preservatives. These ingredients not only provide no nutritional benefit but can also cause digestive issues and negatively impact overall health. For athletes looking to optimize their performance and recovery, consuming clean, pure ingredients is essential.
High Sugar Content
Another major issue I noticed was the high sugar content in many protein powders. Excess sugar can lead to spikes in blood sugar levels, energy crashes, and increased fat storage, which is counterproductive for athletes aiming to maintain lean muscle mass and sustained energy levels. Additionally, high processed sugar intake is associated with numerous health risks, including obesity, diabetes, cancer and heart disease.
Conventional vs. Organic
Many protein powders are made from conventional ingredients that are often contaminated with pesticides, herbicides, and fungicides. These harmful chemicals can accumulate in the body, leading to long-term health issues. I was determined to find a protein powder that was not only effective but also safe and free from these toxins. Organic certification ensures that the ingredients are grown and processed without synthetic chemicals, promoting better health and environmental sustainability.
THE NEED FOR A COMPREHENSIVE PROTEIN POWDER
As I continued to search for the ideal protein powder, I realized that none met my criteria. I wanted a product that supported muscle protein synthesis, energy, and longevity with the least amount of ingredients. I needed a protein powder that was:
Free from dairy and lactose
Free from additives, fillers, and preservatives
Low in sugar and naturally sweetened
Made from organic, pesticide-free ingredients
Rich in essential amino acids and BCAAs in the optimal 2:1:1 ratio
Realizing that the perfect protein powder did not exist, I decided to create one that would meet the needs of not just myself but all athletes striving for peak performance on a plant-based diet. And that’s how the Plant Powered Athlete Protein Powder was born.
INTRODUCING PLANT
POWERED ATHLETE PROTEIN POWDER
After extensive research and development, we formulated the PPA Protein Powder to address all these issues and provide a superior protein supplement for athletes. Our protein powder combines organic pea, rice, quinoa, flax, and hemp proteins to deliver a complete amino acid profile. It’s enriched with adaptogenic superfoods like maca root, Panax ginseng, and ashwagandha to enhance energy, endurance, and recovery.
Ashwagandha
Panax Ginseng
Maca Root
Our PPA Protein Powder is:
Dairy-Free and Lactose-Free: Suitable for those with lactose intolerance and anyone seeking a clean, plantbased protein source.
Free from Additives, Fillers, and Preservatives: We use only high-quality, pure ingredients to ensure you’re getting the best possible nutrition without any unwanted extras. Naturally Sweetened with Monk Fruit: Providing a delicious taste without the added sugars, supporting stable energy levels and overall health.
USDA Certified Organic: Our ingredients are grown without synthetic pesticides, herbicides, or fungicides, ensuring a clean, safe product that’s better for you and the planet.
Optimized for Performance: With a 2:1:1 ratio of BCAAs, our protein powder supports muscle protein synthesis, recovery, and overall performance.
By choosing Plant Powered Athlete Protein Powder, you’re investing in a product designed with the highest standards in mind, tailored to support your athletic journey and health goals. This commitment to quality and performance sets our protein powder apart, making it the ideal choice for plantbased athletes who refuse to compromise.
HOW TO USE PLANT POWERED PROTEIN POWDER FOR OLDER ADULTS
To maximize the benefits of Plant Powered Protein Powder, it's important for older adults to incorporate it strategically into their daily routines. Here are specific examples of how older adults can use our protein powder effectively.
Morning Nutrition Boost
Starting the day with Plant Powered Protein Powder can provide older adults with essential amino acids and energy to support overall health and muscle maintenance.
Examples:
Active Older Adults: Mix two scoops of Plant Powered Protein Powder with water or almond milk for a quick and easy morning shake. This provides a nutritious start to the day, ensuring you have the energy and nutrients needed for your daily activities.
Older Adults with Busy Mornings: Combine two scoops of Plant Powered Protein Powder with a banana and a handful of oats in a blender for a nutrient-dense breakfast smoothie. This not only supplies protein but also adds carbohydrates and fiber to keep you full and energized.
Benefits: Supports muscle maintenance
Enhances energy levels
Provides essential nutrients
Pre-Activity Fuel
Using Plant Powered Protein Powder as a pre-activity supplement can provide your body with the necessary amino acids to start muscle protein synthesis even before you begin exercising. This helps to minimize muscle breakdown and ensures you have the energy needed for physical activities. This will provide a steady source of energy and amino acids to support muscle function and delay fatigue.
Examples:
Before a Walk or Exercise Class: Mix two scoops of Plant Powered Protein Powder with water or almond milk about 30 minutes before heading out for a walk or attending an exercise class.
For Gardening or Physical Chores: Combine two scoops of Plant Powered Protein with a small piece of fruit, like an apple or banana, for a quick pre-activity snack. This supplies protein and carbohydrates for an energy boost, preparing your muscles for physical tasks.
Benefits: Enhances energy levels Reduces muscle protein breakdown Supports sustained physical activity
Post-Activity Recovery
Post-activity is a crucial time to consume protein as your muscles are primed for repair and growth. Consuming Plant Powered Protein Powder immediately after your activities can accelerate recovery and enhance muscle protein synthesis.
Examples:
After Physical Therapy or Exercise: After a session of physical therapy or an exercise class, mix two scoops of Plant Powered Protein with water or your favorite plantbased milk. This quick recovery drink helps to replenish muscle glycogen stores and provides essential amino acids for muscle repair.
Following a Day of Physical Activity:
Blend two scoops of Plant Powered Protein with frozen berries, a tablespoon of almond butter, and water for a delicious post-activity smoothie. This combination not only aids in muscle recovery but also helps in reducing muscle soreness and inflammation.
Benefits: Accelerates muscle recovery
Reduces muscle soreness
Enhances muscle growth and repair
By incorporating Plant Powered Protein Powder into their daily routines, older adults can support their muscle health, maintain energy levels, and enhance overall vitality.
12 HIGH PROTEIN RECIPES
Incorporate our Plant Powered Protein powder into these delicious highprotein recipes to support your goals for longevity and vitality:
Ingredients:
2 scoops Plant Powered Protein powder
1 cup mixed berries (fresh or frozen)
1 banana
1 cup almond milk (or any plant-based milk)
1 tablespoon chia seeds
1 teaspoon maple syrup (optional)
1/2 cup ice cubes (optional)
Instructions:
1.Add all ingredients to a blender.
2.Blend until smooth.
3.Pour into a glass and enjoy!
Ingredients:
2 scoops Plant Powered Protein powder
1 cup spinach
1 banana
1/2 avocado
1 cup coconut water
1 tablespoon flaxseeds
1/2 cup ice cubes (optional)
Instructions:
1.Add all ingredients to a blender.
2.Blend until smooth.
3.Pour into a glass and enjoy!
Ingredients:
2 scoops Plant Powered Protein powder
1 cup mixed berries (fresh or frozen)
1 banana
1 cup almond milk (or any plantbased milk)
1 tablespoon chia seeds
1 teaspoon maple syrup (optional)
1/2 cup ice cubes (optional)
Instructions:
1. In a jar or bowl, combine oats, chia seeds, protein powder, cacao powder, and almond milk.
2. Stir well, cover, and refrigerate overnight.
3. In the morning, stir again and top with sliced banana.
4. Enjoy cold or warmed up.
Ingredients:
2 scoops Plant Powered Protein powder
3 tablespoons chia seeds
1 cup almond milk (or any plantbased milk)
1/2 cup blueberries (fresh or frozen)
1 tablespoon almond butter
1 teaspoon maple syrup (optional)
Instructions:
1.In a jar or bowl, mix chia seeds, protein powder, and almond milk.
2.Stir well, cover, and refrigerate for at least 4 hours or overnight.
3.Before serving, stir again and top with blueberries and almond butter.
4.Enjoy!
Ingredients:
2 scoops Plant Powered Protein powder
1/2 cup rolled oats
1 cup water or almond milk (or any plant-based milk)
1 tablespoon peanut butter
1 teaspoon maple syrup (optional)
Sliced banana or berries for topping
Instructions:
1. In a pot, combine oats and water or milk. Bring to a boil, then reduce heat and simmer until oats are cooked.
2. Stir in protein powder and peanut butter until well combined.
3. Sweeten with maple syrup if desired.
4. Serve topped with sliced banana or berries.
Ingredients:
2 scoops Plant Powered Protein powder 1/2 cup rolled oats 1 cup water or almond milk (or any plant-based milk) 1 apple, chopped 1 teaspoon cinnamon 1 tablespoon chopped walnuts 1 teaspoon maple syrup (optional)
Instructions:
1. In a pot, combine oats, water or milk, and chopped apple. Bring to a boil, then reduce heat and simmer until oats are cooked and apples are tender.
2. Stir in protein powder and cinnamon until well combined.
3. Sweeten with maple syrup if desired.
4. Serve topped with chopped walnuts.
Ingredients:
1 block firm tofu, crumbled
2 scoops Plant Powered Protein powder
1/2 onion, chopped
1 bell pepper, chopped
1 tablespoon nutritional yeast
1 teaspoon turmeric
1 tablespoon olive oil
Fresh herbs for garnish (optional)
Instructions:
1. Heat olive oil in a pan over medium heat. Add onion and bell pepper, cooking until softened.
2. Add crumbled tofu, nutritional yeast, turmeric, and protein powder. Stir well.
3. Cook for 5-7 minutes, stirring occasionally, until heated through.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with fresh herbs if desired.
Ingredients:
1 block firm tofu, cubed
2 scoops Plant Powered Protein powder
1 bell pepper, sliced
1 zucchini, sliced
1 carrot, julienned
2 tablespoons soy sauce
1 tablespoon sriracha sauce
1 tablespoon sesame oil
1 clove garlic, minced
1 tablespoon cornstarch
2 tablespoons water
Sesame seeds for garnish (optional)
Instructions:
1. Heat olive oil in a pan over medium heat. Add onion and bell pepper, cooking until softened.
2. Add crumbled tofu, nutritional yeast, turmeric, and protein powder. Stir well.
3. Cook for 5-7 minutes, stirring occasionally, until heated through.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with fresh herbs if desired.
Ingredients:
1 block tempeh, crumbled
2 scoops Plant Powered Protein powder
1 tablespoon olive oil
1 tablespoon taco seasoning
1/2 cup water
Tortillas
Shredded lettuce, diced tomatoes, avocado slices, and salsa for serving
Instructions:
1. Heat olive oil in a pan over medium heat. Add crumbled tempeh and cook until browned.
2. Add taco seasoning, protein powder, and water. Stir well and cook until water is absorbed.
3. Serve in tortillas with shredded lettuce, diced tomatoes, avocado slices, and salsa.
Ingredients:
1 block tempeh, cubed
2 scoops Plant Powered Protein powder
1 tablespoon olive oil
1 tablespoon soy sauce
1 tablespoon maple syrup
1 clove garlic, minced
Cooked quinoa or brown rice
Steamed vegetables (broccoli, carrots, snap peas)
Avocado slices
Sesame seeds for garnish
Instructions:
1.In a bowl, mix soy sauce, maple syrup, garlic, and protein powder. Add tempeh cubes and let marinate for 10 minutes.
2.Heat olive oil in a pan over medium heat. Add tempeh and cook until golden brown.
3.Serve over quinoa or brown rice with steamed vegetables and avocado slices.
4.Garnish with sesame seeds.
Ingredients:
1 can chickpeas, drained and mashed 2
scoops Plant Powered Protein powder
1/4 cup vegan mayonnaise 1 tablespoon
Dijon mustard 1 celery stalk, chopped 1/4 red onion, chopped Salt and pepper to taste Whole grain bread or wraps Lettuce and tomato slices for serving
Instructions:
In a bowl, combine mashed chickpeas, protein powder, vegan mayonnaise, Dijon mustard, celery, and red onion.
Season with salt and pepper to taste.
Serve on whole grain bread or wraps with lettuce and tomato slices.
Ingredients:
1 can chickpeas, drained and rinsed
2 scoops Plant Powered Protein powder
1 tablespoon olive oil
1 teaspoon paprika
1/2 teaspoon garlic powder
Salt and pepper to taste
1 cup cooked quinoa
Mixed greens
Cherry tomatoes, halved
Cucumber, sliced
Balsamic vinaigrette for dressing
Instructions:
Preheat the oven to 400°F (200°C). Toss chickpeas with olive oil, paprika, garlic powder, protein powder, salt, and pepper.
Spread chickpeas on a baking sheet and roast for 20-25 minutes until crispy.
In a large bowl, combine cooked quinoa, mixed greens, cherry tomatoes, and cucumber.
Top with roasted chickpeas and drizzle with balsamic vinaigrette.
CONCLUSION
Maintaining vitality and longevity on a plant-based diet requires careful attention to nutrition, especially protein intake. By understanding your protein needs and incorporating high-quality plant-based protein sources, you can enhance your energy, strength, and overall well-being.
ABOUT THE AUTHORS
Nathan Crane is a plant powered athlete, a certified professional nutrition coach, an award winning author and filmmaker, a world renowned speaker, and a natural health researcher with a passion for helping people achieve their peak performance on a plant based diet.Nathan has been plant based since 2010 after discovering after discovering a plant based diet was helping heal many thousands of people from chronic disease while living longer and healthier. Nathan has been continuing to make gains on a plant powered diet into his late thirties, and still going strong to this day. He ran his first ultramarathon in 2016 while being vegan, and then found Crossfit and fell in love with the methodology, the community and the daily challenge of striving to get better.
He never lifted a barbell before he turned 30 years old and never ran faster than a 7:30 mile, and just over 5 years later on a 100% drug-free, plant based diet, he deadlifted 500lbs and ran a 5:35 mile. He is continuing to get stronger and fitter and loves educating and inspiring people on how to achieve their peak performance on a plant powered diet. He has spent over 10,000 hours interviewing over 400 of the top health experts and nutritional scientists and functional medicine doctors on the planet, and has won nearly 2 dozen awards for his esteemed work in health research and education.
You can learn more about Nathan at www.NathanCrane.com
ABOUT THE AUTHORS
Ted McLeod is a dynamic sales and operations leader with over two decades of experience managing multi-million dollar budgets and teams from startups to corporations. A lifelong athlete, Ted participates in mountain bike and adventure races and enjoys a variety of outdoor activities such as skiing, kayaking, and rock climbing.
His passion for sports and the outdoors fuels his commitment to excellence in all areas of life. In addition to his professional accomplishments, Ted has made significant contributions to event management, including building the largest mud obstacle series in Canada and directing operations for major mountain bike races. His leadership and innovative solutions have left a lasting impact across multiple industries.
