“As we get into our 50s, 60s, 70s, we actually need more protein and need more strengthening exercise because that protein, lean muscle mass, is actually what helps us prevent premature aging,” said Dr. Shad.
[…]
With age, our decline in muscle mass leads to falls and is linked to dementia.
[…]
Dr. Shad reminds anyone looking to manage weight with weightlifting that you can’t outwork a bad diet.
VEGAN PROTEIN SOURCES:
OATMEAL: 26 grams of protein per cup
BEANS: 39-65 grams of protein per cup (variety dependent)
BROCCOLI: 17 grams of protein per bunch
SPINACH: 8 grams of protein per 10oz package
TOFU: 20 grams of protein per cup
QUINOA: 8 grams of protein per cup, cooked
LENTILS: 18 grams of protein per cup
FLAX SEED: 31 grams of protein per cup, whole
HEMPSEED: 11 grams of protein per 3 tbsps
NUTS: 27 grams of protein per cup, mixed nuts, roasted (but I prefer raw, unsalted)
AVOCADO: 4 grams of protein, medium size
SPLIT PEAS: 16 grams of protein per cup
SOYBEANS: 16 grams of protein per cup
TEMPEH: 31 grams of protein per cup
CHIA SEED: 4 grams of protein per tablespoon
NUTRITIONAL YEAST: 9 grams of protein for 2 tablespoons