So can you get enough protein without eating meat, fish eggs or dairy?
An email from a friend recently asking some questions regarding Vegan / Whole Food Plant Based Lifestyle - my answer below
A bit of a ramble but may or may not fill some gaps. People eat whatever they want to eat to suit their own life. The jury is still out but for me right now, with the data I have read this works for me. And also, for Emma who is not an athlete (at all).
I dare say as the vegan diet gains more popularity, the capitalist world will work its magic on vegan food as it has a traditional diet, to make it super tasty, super palatable and in the end profitable and therefore in future studies it will not show any real benefit, certainly not as much as the current data shows.
The down side to that is how far vegan food, moves away from being WFPB. Vegan or any diet can be healthy or not healthy. This I suggest where WFPB comes more applicable.
To answer your question, How much (quantity wise) in a plant based diet would be required to provide the same protein content as a steak or a chicken breast? (Could you give me an example of a meal that would provide say 80G of protein from non-animal sources?)
Your source of date I'm sure is reputable, according to the HO World Health Organisation the average 150 lb male requires 22.5 grams of protein daily, based on 2000 calories which is 4.5% and pregnant women 6% of calories from protein. US food and nutrition boards daily allowance is 6% building in a safety margin, most Americans and I assume then Brits are closer to 20%
Many experts suggest getting enough protein should be the least of our worries as looking around and through the decades of data, when was the last recorded hospitalised due to a protein deficiency? I understand protein deficiency only becomes an issue when food is scarce, additionally no-one seems worried about fibre intake, vitamin and mineral deficiencies - which are much more likely that a protein one, no matter how hard you're training.
The type also counts, if we are taking in too much of our protein from animal sources we are getting an acid promoting form that wreaks havoc on the system. Why is it potentially harmful, it's because we cannot store it, so not only will our liver and kidneys become overburdened, it will be stored as fat and we will begin to leach calcium from the bones to neutralise the acidity.
So, a balanced diet - looking at what we eat over the day / week, not at a particular meal. Eat a varied whole food plant-based diet, and you will get neither too little or too much protein, rather an amount that's just right.
Many plants contain high amounts of protein, including:
soy products such as tempeh
grains such as quinoa and buckwheat
seeds such as hempseeds and chia seeds
nuts such as almonds and cashews
legumes such as beans, peas, and lentils
vegetables such as kale, zucchini, and Portobello mushrooms
It also helps to know how much protein a serving holds.
SOY-BASED PROTEIN
Edamame is an unprocessed soybean in the legume family. You can simply steam it and add a pinch of salt for a delicious snack.
Protein per serving: 18 g per 1 cup cooked
Tempeh is a soy product some people feel have a similar texture to meat. Many vegan restaurants use it to replace meat in recipes.
Protein per serving: 16 g per 3 oz.
Tofu is food famous for being a good source of protein, and it's a tasty one that you can bake, fry, steam, or scramble, depending on the type.
Protein per serving: 8-15 g per 3 oz.
Seitan, or wheat gluten, was invented more than a thousand years ago for Chinese Buddhist monks as a meat substitute.
Protein per serving: 21 g per 1/3 cup cooked
GRAIN-BASED PROTEIN
Quinoa is an "ancient grain" from the Andes that has gone mainstream. Besides being vegan-friendly, it's also gluten-free and an excellent source of protein
Protein per serving: 8 g per 1 cup cooked
Buckwheat Despite the name, buckwheat is actually a gluten-free grain related to rhubarb. And it contains a decent amount of protein
Protein per serving: 6 g per 1 cup cooked
Oats are typically seen on the breakfast table, but really work with every meal. Adding almond milk instead of water to soak the oats will also increase help increase the protein.
Protein per serving: 5 g per 1/4 cup dry
Wild rice is an easy source of protein that can be added to almost any meal.
Protein per serving: 6.5 g per 1 cup cooked
SEEDS AND NUTS
Hemp seeds are a great source of protein and omega-3 fatty acids, making them a really healthy choice.
Protein per serving: 10 g per 2 tbsp.
Chia seeds like hemp seeds, chia seeds pack a big nutritional punch in terms of protein and omega-3s.
Protein per serving: 4 g per 2 tbsp.
Peanuts and peanut butter are often thought of as "basic" foods. But if you get whole, unprocessed products, they're actually rich in protein and other nutrients.
Protein per serving: 7 g per 1/4 cup nuts or 2 tbsp. butter
Almonds contain one of the highest amounts of protein of any nut.
Protein per serving: 6 g per 1/4 cup
Cashews like almonds and peanuts, cashews are high in protein and other healthy nutrients.
Protein per serving: 5 g per 1/4 cup
BEANS, CHICKPEAS AND LENTILS
Lentils are an inexpensive and healthy plant food that can be used in all types of recipes.
Protein per serving: 18 g per 1 cup cooked
Black beans are inexpensive, healthy, and easy to cook with.
Protein per serving: 7.6 g per 1/2 cup cooked
Lima beans contain protein and other nutrients essential for good health, such as leucine.
Protein per serving: 7.3 g per 1/2 cup cooked
Chickpeas are one of the most versatile plant-based sources of protein out there.
Protein per serving: 6 g per 1/2 cup cooked
VEGETABLE PROTEIN
Quorn or mycoprotein - Mycoprotein is a fungal protein that is fermented and used as a meat substitute. It's low in saturated fat and cholesterol, but it's also considered a processed food.
Protein per serving: 13 g per 1/2 cup cooked
Spirulina is a type of algae that has a distinct taste and texture. It's used in many dietary supplements because it's high in arginine, iron, calcium, potassium, and protein.
Protein per serving: 4 g per tbsp.
Kale is known as a nutritional powerhouse., Not only does it have protein but it's also rich in fiber, iron, vitamin K, and more.
Protein per serving: 2.47 g per 1 cup cooked
Courgette is a vegetable you can easily find in many grocery stores. It's also really versatile and works as a great alternative ingredient to wheat pasta.
Protein per serving: 2.05 g per 1 cup sliced
Broccoli Broccoli rabe is your answer.
Protein per serving: 3.26 g per 1 cup cooked
Portobello mushrooms have long been used to replace meat in many vegetarian dishes.
Protein per serving: 3.97 g per 1 cup cooked
Squash can grow up to 50 pounds, which means there's plenty to cook with.
Protein per serving: 5.08 g per 1 cup cooked
Collard greens
Protein per serving: 5.15 g per 1 cup cooked
So, to answer your question at the top really I cannot answer that, I have no idea whatsoever, we do not measure, calculate, record or monitor the macro intake (I've moved beyond macro's. - we can all get the perfect macros and still be eating shit with zero nutrition).
We eat a lot of food, mostly plants in their whole form and unprocessed, with my only interest being how nutrient dense a particular food is, how easily it can be digested (or not) and with the minimal amount of energy lost in digestion.
I'm looking for minimal inflammation or anti-inflammatory foods, with as few extras as possible, that is POP persistent organic pollutants, toxic synthetic chemicals that accumulate in the fat (of animals and humans), PCB's, dioxins, DDT and flame retardants, pesticides, herbicides and other non-natural's that are pervasive in processed foods.
During the Ironman training last year, at a peak it was 18 hours per week, and typically 14-15 hours. At no time did I feel a lack of energy, being overtired, virtually no muscle soreness (DOMS) and not once did I catch even a sniff of a cold or illness, (still have not in 3 ½ years)
So how much food do we eat? We eat a lot of food, not calorically dense but nutritionally dense. The macro idea is 170 years old, all foods carry a proportion of carbs, fats and proteins.
Post event recovery was a couple of days, likewise for the 100KM Escape Meriden recovery was very quick, sore joints (I'd not ran in 6 months) but other than that fine.
I look at a WFPB diet in relation to training this way. Ultimately all athletes train the same, the pro's and the amateurs, we all do a variation of the same thing. Either we are told face to face or read the same stuff in a glossy magazine, the detail may be different, but we all follow the same protocol, the volume differs.
A WFPB lifestyle or vegan diet personally is my secret weapon, (not so secret now)
"We consistently hear from athletes on a plant based diet or athletes who are transitioning to a plant based diet, that their recovery is enhanced - "We believe this is because they are eating a much more anti-inflammatory foods, so non inflammation promoting foods, they are getting the protein but in an anti-inflammatory way, this allows the body to recover much quicker, they are much less likely to get sick and can go harder or faster, it's like natures EPO - we spread this across a season and bingo you become a better athlete."
In all walks of life we have good and bad versions of everything - I know meat eating athletes that eat well and others who choose to eat shit in belief that they will burn it all off. Like wise I have vegetarian friends who eat no vegetables and live on a steady supply of processed crap in which the only natural element is the words on the packet.
Is a vegan diet "workable" for the lifestyle most athletes live, 5-6 meals per day, 5000-8000 calories and 1 G per KG body weight protein. (If spread over 6meals then even better and would meet the textbooks guidance of 20G per 2 hours for most of my guys) ?
As I expressed earlier, I think for me the plant based diet or vegan diet is my secret weapon, and even should the science change in relation to what may be optimal, this works and I may struggle to switch back simply for the reason that I feel so good, I enjoy discovering new foods and tastes, creating things with Emma, and ultimately it has opened up my view of the world in so many ways beyond, the exercise, the health and the environment.
I would not for one second suggest somebody just becomes vegan overnight, I know people that have and more have bailed on the idea than stuck with it, because in the early days is quite challenging to pull off. Even WFPB which is pretty much vegan just a cooler name and without the animal activist elements. I'm happy to sit and chat to anybody about WFPB, not if it is right or wrong, better or worse, simply how to get more whole food into their diets. And don't get me wrong it took a number of months to get into the swing of things, to learn a basic set of recipes that we could go to.
There is this idea the that you can get protein from plant sources, but it is not complete or of the same quality as that you would get from animal sources, And that you do not get the full profile of amino acids.
Personally, I would say it's even better that than the animal source. All proteins, all of the essential amino acids that are the building blocks for protein originate from plants. It all comes from plants. If an animal has protein it either directly or indirectly got it from plants. It is fair however to say that animals concentrate certain nutrients, the good the bad and the ugly.
We need strong foods, plants and veggies are strong foods, they make you bulletproof to chronic western disease that will give you the immune system of a polar bear. I never get sick, I feel red meat, poultry, fish, eggs dairy are weak sources of protein.
Whilst I appreciate this a 180 degree turn from what we were taught as children, that these food items would make us strong, in reality whilst protein is essential these items are insidiously destructive, they have a proportion of the essential amino acids be that 8 or 9 depending on your thoughts, in a pro-inflammatory nature, they raise cholesterol levels, IGF-1, animal protein in dairy in particular can turn on and initiate cancer cells, (Denise mingers blog post that probably began the debunking (certainly for the China Study) and now been recanted. and if your female leaching calcium from the bones as it creates a state of metabolic acidosis. The strongest form of protein we can get is from fruits, vegetables, wholegrain, or beans, its friendly, its clean, its not going to promote inflation and its not going to leech calcium from your bones, its not going to bash your kidneys, or liver.
Lee - I'll admit I'm not very well read on vegan practice however I do wonder what you think about the animals being kept in more humane conditions?
It didn't cross my mind for 3 years, now I am very aware of the welfare issues, the processing procedures, the antibiotics and growth hormones and conditions, in addition to the health of the planet, with Animal agriculture being more than all global transportation by a large factor. A am 100% not an activist, I entered this world through a drive to find and recover my health and athletic performance, for 3 years the animal welfare and environmental factors did not cross our minds, in fact I had been heard to say I don't care about the animals a number of times.
This has changed now for the welfare issues but also the ties to the health of the planet.
Local farming as we have on the island, especially on the island I would expect is much more transparent than elsewhere, although I do not know the process from farm to slaughter house. It makes sense that animals on the island are in general well cared for and have happier lives than the alternative animal agriculture model.
Is a grass fed cow better for you than the alternative, the science says no.
Lee - Those plant based fuelled athletes that I have dealt with have been on the whole less able to cope with training load and the main feedback I get is that their training is not recovered as quickly than meat eaters. This has been accepted as an inability to take on adequate protein in a busy lifestyle and been left there. Which is the reason for my question.
I only deal in numbers and aim for the long-accepted guideline of 1G protein per KG body weight. (I am 6"5 and weight close to 300Lb) I fully understand what the textbooks suggest my body can absorb from my food intake from my degree in Sports Science.
Think I covered this in the above text.
Pro Vegan athletes you may have heard of
Griff Whalen - American football
Tom Brady - Partiots QB (legand)
David Carter - American football and 300lb vegan
Lewis Hamilton - F1
Venus Williams - tennis
Carl Lewis - track
Scott Durek - ultra runner
Rich Roll - ultra Endurance
Jermain Defor - soccer
David Haye - boxing
Kendrick Yahcob Farris - Olympic weightlifting
Tia Blanco - Surfing
Nate Diaz - MMA
Timothy Sherriff - freerunniig
Murray Rose - Swimming
Bode Miller - skiing
Brendan Brazier - triathlon
Hillary Biscal - ironman (legend)
Edwin Moses
Mac Danzig MMA
Alexander Dargatz - bodybuilder
Arnold Schwarzenegger
Patrik Baboumain - strongman
Bryant Jennings boxer
Dotsie Bausch - cycling
Torre Washington - pro bodybuilder
List goes on,
The list goes on of links and articles to athletes that have transitioned to or are in the process of changing to a WFPB diet, and the remarkable turn round in performance and health, leaner meaner and pushing the boundaries
OK - some movies
From the ground up -
The Game Changers (James Camerson) released very soon
Forks over knives
What the health
Forks over Knives
28 days Super Juice me
Food Matters
Hungry for change
What the health
From the ground up
Game Changers (james Cameron) possibly not released yet.
Each in their own right shares a message that is different but also the same - it's the message that how we eat, move and think will each contribute to our health or our lack of health. In addition, for those curious about animal welfare and environmental challenges you will pick up a thread or two. Every word of every book or documentary will not resonate with everybody, there suggestions or comments are being tossed into the air for you to catch the ones you wish to catch and engage with. The others you can let fall tlo the floor possibly to pick up at a late date.
People to read about
One other factor that I will share at this point is that health cannot be reduced to the single metric, it is a combination of many factory and the reductionists attitude that one individual change will transform you is misguided, it may provide some changes however, if your address, nutrition, hydration, stress, exercise and wellbeing consistently over the weeks and months then you will gain measurable changes and improvements in your health and therefore your performance. To suggest a lack of protein is the cause for a lack of performance is perhaps a l
Emma works in a building that has hundreds of employees, with all the coughs, sniffles, colds and flu's flying around, and does not get sick ever! Historically she took time off every month, fatigue, brain fog, you name it. Not now!
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