Knowledge Base > Fran Costigan & Vesanto Melina - Protein Packed Treats

Protein Packed Treats

Fran Costigan & Vesanto Melina - Protein Packed Treats

This event was on Thursday, October 19, 2023 at 1:00 pm Pacific, 4:00 pm Eastern

Explore the world of protein-enriched treats with Chef Fran Costigan and Registered Dietitian Vesanto Melina in an insightful discussion that strikes a harmonious balance between fla… Read More.



What do you recommend in terms of protein amount and sources a vegan female athlete should be eating?

— Demetra Stamus


I do wanna say that this book has a whole chapter on vegan athletes. So you wanna make some suggestions to my friend Demetra? Yeah. Do we find a lot of times that athletes who are exercising quite a bit, when they're eating whole plant foods, they get protein in every single one of those plant foods. So it turns out they're getting like 14% of calories from protein anyway. And it ends up to quite significant amounts. Now we, we, um, use that idea about having protein at each meal of course, and we've included things in our plant powered protein book, like, you know, breakfast, how do you make your oatmeal even more nutritious, more protein packed, you know, by adding the seeds, the nuts, the soy milk or one of those rich, um, protein milks and having lunch and supper and, um, it really adds up pretty quickly for athletes. Now some athletes are on the skinny side, you know, their gymnasts or something, and then we have to make a little bit more of an effort to pack the protein in at each meal, um, you know, if they're not eating that many calories. And then the other third thing is that people who just go to fitness classes three times a week or whatev do exercise every day for up to an hour, those people do not have to increase their protein to these really high levels. So we thought it was pretty easy to get protein, but we did definitely include a chapter about protein, protein levels, getting it up to, you know, 1.5 grams of protein per kilogram body weight, you know, close to double the usual recommendation exactly how to do that in the plant powered protein book.
Vesanto Melina

Vesanto Melina

Dietitian, Author