"Where do you get your protein?"
"You can't get enough protein from eating plants"
What is PROTEIN?
Proteins are nutrients made up of one or more chains of amino acids. These are essential to the structure, function and regulation of every cell in the human body.
Each protein chain contains 20 amino acids, 8 of which are called "essential amino acids" that can only be obtained through food. These are known as "complete proteins" and are found in meat, poultry, fish, eggs, milk, dairy, fruits, vegetables, whole grains, beans, nuts and seeds.
The World Health Organisation recommends that we get around 10% of our total calories from protein. They suggest following this formula to calculate your daily protein requirements:
(0.8 grams) x (your ideal body weight in kilo grams) = protein in grams
So, using this formula a 65kg guy like me should be getting 52 grams of protein per day.
TIM VAN ORDEN ON THE PROTEIN MYTH
So, you can only get high quality protein from animal products right? WRONG.
Animal Protein
Most people in the western world consume way too much animal protein. We've been lead to believe that this source of protein is the 'mecca' of good health and nutrition and we can't thrive without it. Animal protein is bad for your bones, creates inflammation, raises cholesterol levels and is extremely harsh on the liver and kidneys. Not to mention the high amounts of saturated fat is most meats which can lead to heart disease, obesity and diabetes.
The meat and dairy industries are big business, and through canny marketing we've been brainwashed to believe that consuming animal protein will keep your bones strong and muscles lean. Not the case. Animal protein is very acidic to the body. In order to neutralise the acidity in the bloodstream the body needs to balance out our pH, alkalise. The most effective alkalising agencies is the calcium stored in our bones! So by eating meat and dairy you dump acids into the bloodstream, therefore to alkalise this your body leaches essential calcium from your bones, which can lead to osteoporosis! "But you need to drink milk for calcium don't you?" Doesn't sound like it to me! In fact the countries that consume the most dairy products and eat the most meat - America, Northern Europe, Australia and New Zealand actually have the highest bones fracture rates! The regions that consume the lowest amount - eastern Asia and Africa have 50-70% lower rates!
Plant Protein
Plant proteins are complete proteins, just like animal proteins.
"So why are plant proteins healthier?" Well, they have a much healthier composition and balance of the essential amino acids which protect us from inflammation and tumour growth. Also, plants contain fibre, phytonutrients and antioxidants, none of which are found in meat!
Where to get your PROTEIN!
By eating a whole food plant-based diet rich in fruits, vegetables, whole grains, beans, nuts and seeds you're more than covered. A medium banana is 5% protein and lemons as much as 15%! Leafy green vegetables such as kale or spinach boast as much as 50%! Quinoa is 18% protein.
All you have to do is consume enough calories of these wonderful foods and you're sorted. EASY PEASY!
What protein intake would you recommend for someone doing a lean muscle build gym program...
ReplyDeleteYou could go for 15% of your overall calorie intake from protein. All you need to do is eat plenty of whole plant foods. Simple choices would be dark leafy greens such as kale or spinach and whole grains like quinoa and brown rice, legumes have quality protein as well. Green smoothies after workouts (bananas + kale + water = done!) Make some rice, vegetable and bean dishes for tea. Eat plenty as well, minimum 3000 cals a day. Keep the fat to a minimum (around 10% of cals), meat and dairy are high in fat so keep to an absoulte minimum (or cut it out over time), and carb up! Carbs will keep your muscles and body lean as.
ReplyDeleteYou can do it Ryan!