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Out How You Can Build Muscle & Lose Fat By Eating Plants
This
isn’t just a bodybuilding and fitness question; this seems to be on the minds
of most people these days.
This
article will address the most common protein questions and answers.
Looking
through the web today, the information available about protein is anything but clear. Which amino acids
are you supposed to eat? Can vegetarian and vegan bodybuilders eat enough
protein to put on muscle?
Striving
to answer your protein questions on your own, you’re more likely to come away
with a headache than with satisfying answers. But not to worry, your most
burning questions about protein needs for vegetarians are addressed here.
Q: How much
protein does a vegan bodybuilder need?
A: Probably less
than you think. The majority of meat-loving bodybuilders have adopted a “more
is better” mentality when it comes to packing the protein into their diet.
The
truth is that going over recommended daily protein levels won’t be of much
benefit to you and will likely leave you feeling overly full and uncomfortable
after meals. Also, something about “vegan macros” keeps you light on your feet.
According
to research, the optimal protein intake level for professional bodybuilders is
between 0.7 to 1 gram of protein per pound of lean muscle. For example, a
200-pound bodybuilder that has 10% body fat should plan to eat between 126 to
180 grams of protein every day.
If
you’re looking to gain lots of muscle, choose to follow the higher end of this recommendation.
Q: What are
complete and incomplete proteins?
A: All types of
amino acids, the building blocks of protein, are separated into two categories:
essential and nonessential. Nonessential amino acids are naturally made by your
body, while essential amino acids only come from food sources.
There
are nine essential amino acids (histidine, isoleucine, leucine, lysine,
methionine, phenylalanine, threonine, tryptophan, and valine) that your body
can’t make for itself, meaning you need to get them from your daily diet.
The
foods that contain all nine essential amino acids are considered to be complete
proteins. They tend to be animal products like meat, eggs and dairy, and a few
plant sources like soy, chia seeds, and quinoa. Incomplete proteins are found in plants
and are usually lacking one or more of the essential amino acids required for
building and repairing cells.
However,
eating several types of incomplete protein foods within one day can provide
your body with all the amino acids it needs to make complete proteins.
Q: Is seitan a
complete protein?
A: Often compared in
texture and taste to lean meats, seitan is a form of wheat gluten that is
turned into a dense, chewy meat substitute. Almost 20 grams of protein in a
3-ounce serving makes seitan a smart protein pick for your plate, but it’s not
a complete protein.
Seitan
contains every essential amino acid besides lysine, so vegan eaters need to
find alternative sources of protein (like cooked lentils or roasted almonds) to
get their recommended daily level of 2,045 mg of lysine.
Q: Are beans a
complete protein?
A: While beans vary
considerably in their protein profiles between varieties, no variety
technically can be considered a complete protein. Thankfully, it’s simple to
adjust your diet accordingly.
Contrary
to popular advice that keeps getting regurgitated, adding a few scoops to your plate
of beans won’t do crap to make a complete protein. Rice has virtually
negligible amounts of protein in it to have any substantial effect.
Instead,
try adding Brazil nuts with your beans, they are loaded with protein and have
that healthy fat you need for fuel and recovery. This combo should absolutely
be a part of your ideal protein diet.
Q: Is the protein
in yogurt complete?
A: Because animal
sources of protein are complete proteins, a serving of yogurt will provide you
with all the amino acids your body needs to function. Greek yogurt tends to be
the most protein-filled variety, with an average of 17 grams per serving to
keep you full.
Q: Is milk a
complete protein?
A: Though dairy
products are mostly celebrated for its calcium content, milk is an excellent
source of complete protein as well. In fact, milk is especially rich in the
amino acid lysine, one that tends to be rare in vegetable and whole grain protein
sources.
One 8-ounce
serving of whole milk provides 7.7 grams of protein, while reduced fat milk
tends to have slightly more protein, 8 grams and 8.2 grams of 2 percent and 1
percent respectively.
Q: Are almonds a
complete protein?
A: Though almonds are
filled with 6 grams of protein per one ounce serving (about 23 almonds), they
are critically short on lysine, methionine, and cysteine, making them an
incomplete protein source.
Nonetheless,
snacking on almonds is a smart way for vegans and vegetarians to get their fill
of protein throughout the day, so long as they are paired with other protein
sources as well.
Q: Is quinoa
really a complete protein?
A: Originally grown
in the Andes mountains of Peru, quinoa is a whole grain food that is also a plant-based
complete protein. In fact, the overall protein level in quinoa is a strikingly
high 8 grams per one cup serving. This is an ideal protein for sure!
However,
the levels of some amino acids tend to be low, meaning that a quinoa diet
should still be supplemented with other sources of protein to ensure you get
enough.
Q: Are chick peas
a complete protein?
A: Like all other
forms of beans, chick peas lack all the essential amino acids that would
qualify them as a complete protein. However, a classic food combination is the
perfect way to balance out your chickpea meal. The protein in wheat lacks
lysine, which happens to be an amino acid chickpeas have plenty of. This means
snacking on pita bread and hummus is a great way to fill your diet with a
complete protein source.
Q: Is soy a
complete or incomplete protein?
A: For many vegans,
soy-based products are a staple of their diet, and for good reason! Soy is a
plant-based source of complete proteins, and a half-cup serving of tofu
provides you with 10 grams of complete protein.
Some
experts say that we should stay away from soy, but I think the main thing to
avoid is the GMO soy products.
It’s
always best to choose the firmest tofu you can find, as it will have the
highest protein content. For an even bigger protein boost, fermented forms of
tofu like tempeh and natto have a staggering 15 grams per serving.
Q: What is an
example of a complementary protein?
A: According to most
nutritionists, complementary proteins are made from two or more incomplete
proteins that are eaten together in a meal to provide you with all the
essential acids that make up complete proteins.
While
it’s not necessary to have every amino acid present at each meal you eat,
combining your foods into complementary proteins is an easy way to ensure you
get the proper amounts throughout the day.
Best
of all, many complementary proteins provide from time-tested and delicious
combinations that truly taste better together. In fact, cultures around the
world often intuitively relied on complementary protein combinations for their
health benefits.
Some
winning combinations of complementary proteins include beans and Brazil nuts,
whole grain noodles and peanut sauce, hummus and pita bread, and spinach salad
topped with nuts.
The Ideal Protein
Diet
It
turns out that there is a diet called “Ideal Protein.” I wanted to offer some
quick feedback on this overly restrictive diet since our article happens
to be titled “Ideal Protein Diet.”
One
major point of contention is that it’s ridiculous to eliminate nuts, fruit, and root vegetables, for any reason (unless
you’re allergic). Women’s Health magazine offered this quote that I agree with
even though I don’t personally eat dairy:
“It’s sending the
wrong message that these healthy foods contribute to weight gain, when studies
have shown that foods like dairy and nuts may help support satiety and weight
loss.
“One study,
published in the European Journal of Clinical Nutrition, found that people who
ate one-third of a cup of almonds a day lost more weight than those who avoided
nuts.”
Even
though I like that the Ideal Protein diet advocates dropping sugar
altogether, swearing off several food groups at a time may not be the way
to go for a sustainable lifestyle.
One
final suggestion is to slow down and bring more awareness to the act of
eating itself (i.e. mindful eating). Mindful eating has a practical
application when it comes to weight maintenance, treating obesity, weight loss, and even diabetes self-management.
For
more ideas on the ideal protein diet, watch this video - 6 High Protein Recipes For Weight Loss
Author
Bio:
Chris
Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.
V3 Vegetarian Bodybuilding System is a mixture of science and
author’s advice, providing users
with optimal diet and exercise. This system is designed for vegans and
vegetarians only.
A
lot of research has been put in this program. Furthermore, a lot of
professional bodybuilders and athletes tried and tested the program, praising
its progressiveness and efficiency.
The
program is about taking control of your own body and health according to your
potential and needs. And worry not; you’ll get plenty of proteins with this
system. It will boost you with energy, and you’ll feel just a strong as any
carnivore would (perhaps even stronger, depending on how much you invest in
your exercise). It avoids vitamins deficiency and provides you with a lot of
proteins, vitamins, minerals, and antioxidants.
Instead
of saying things like “I think a plant-based diet is good for athletes and
bodybuilders,” the V3 Vegetarian
Bodybuilding System claims “I know a plant-based diet is good for
athletes and bodybuilders, and I have results to prove it.”
To
find out more, visit the website at V3 Bodybuilding –
Ideal Protein Diet
