Take Root

April 30, 2019

Written by the Plantable Blog staff

The plant-based diet is definitely taking root in our society. With vegan options being the norm on any traditionally carnivorous menu, it’s clear the demand for a meat and dairy-free meal is high. NYC-based meal delivery company, Plantable, is here to tell us about their plans to further spread this message.

Originally written for Plantable Bite.

This year will see the release of a much-anticipated documentary, called “The Game Changers”, which narrates the journey of ultra-athletes who are adopting a plant-heavy diet. It journals how the performance of these top athletes was impacted by the change in their diet, and ultimately poses the question to us all, Olympian or not: “Can a plant-based diet improve our performance?”

Well, spoiler alert: Given the name of our company, we think it can! The more interesting part, however, is why. To find out, we have to answer two questions: One – What drives performance? And two – Can I get enough protein from a plant-based diet (and how much is actually enough)?

Plant-based performance

Our ability to perform is impacted by the flow of blood to our organs, and by how quickly our body is able to recover from exertion. A plant-based diet increases blood flow in the arteries by improving endothelial function. In practice, that means a plant-based diet keeps arteries free of plaque and more supple, allowing the outer layer of the artery to expand and contract more easily, improving blood flow to the organs. Furthermore, a plant-based diet reduces inflammation, which means that post-exertion recovery is faster. In short, a plant-based diet equals harder workouts and a faster recovery, which, in turn, equals improved performance!

The power of plant protein

Dietary guidelines suggest that daily protein requirements are 0.8 grams of protein per kilogram of body mass – or, put another way, about 0.36 grams per pound. If you weigh 150 pounds, that works out to be around 54g – less than 2 ounces. And despite the current paleo-influenced trend of maximizing protein intake, extra protein just goes to waste, passing through the system and putting strain on your kidneys in the process.

A plant-based diet actually gives us the right proportion of necessary macronutrients found in nature – the right mix of complex carbohydrates for energy, protein for muscle and cell repair, and natural fat for brain health and organ regulation. Think of eating meat as the middle man. Beef, largely regarded as being the most significant source of protein, comes from a cow, which eats grass all day (or should — a topic for another day). Since when were we last worried about a cow getting enough protein?

Oscar's results

The proof is always in the proverbial pudding. A few months ago, we asked Chelsea Piers Fitness trainer, Oscar Colon, to go plant-based and monitor the change. Within days, he felt stronger and had more energy. Within a month, he had shed 11 pounds of fat, reducing his already lean body fat from 15.6% to 10.6% — and all without experiencing any muscle mass loss. In Oscar’s own words, “Plant-based eating allowed me to change my relationship with food. I now eat for performance and fuel; not for fleeting satisfaction, but rather for how I feel afterward.”