Protein for Vegetarians. This is a guest post from Matthew Ruscigno, MPH, RD, whose personal blog, True Love Health, is about veganism, adventure, and being stoked. The good news is that vegetarians (even vegans!) can and do get enough protein. Easily. This is the message I have to share with the world. These amino acids have specific roles in our bodies, from metabolism to muscle development. Nine of them are absolutely essential to our basic functions, because they can’t be created by our bodies. When we talk about dietary protein and getting enough, our concern is with these indispensable amino acids. So how much protein do you need? In the U. S., the Dietary Reference Intake (DRI) for protein is 0. Vegetarians and vegans easily get this amount of protein. Why the advice that “athletes need more protein” is misleading. Sure, athletes need more protein than non- athletes. If I want ten percent of those calories to be from protein, then I need about 6. When I’m Ironman training or have an otherwise heavy load, my caloric needs double. Therefore, so does my protein, to 1. I tell the vegan athletes I consult to shoot for 1. Saying a protein is incomplete ignores the big picture and is often used by pseudo- nutritionists as a critique of vegetarianism. While it’s tempting to want to combine these “incomplete” proteins to form a whole, the truth is there’s no need to combine protein sources within a given meal. Really. Our bodies pool the amino acids we need as we eat them, and we use them when needed. Some combinations happen naturally—think pinto beans with rice, chickpeas with couscous, or granola with soymilk. Combining proteins was popularized in the 1. What it means when people say animal protein is “higher quality” than vegetable protein. When you hear about one protein source being better than another, it’s in reference to the amino acid makeup. It’s true: Animal foods contain all of the amino acids in the amounts we need. We eat a variety of foods, most of which have some protein, and at the end of the day, we get all of the amino acids we need. Okay, okay, enough with science and numbers, what do I eat? I absolutely LOVE everything just like it is. Thanks so VERY MUCH for setting this up for me. I can see already this program is going to be absolutely priceless for. You’ll recall from last week’s post I did a self-experiment to see if I could learn something about the interplay of exercise and ketosis, at least in myself. The reason there is a max on protein is that current nutrition practice does not endorse high protein intake for any reason. The Healthy Body Calculator® uses. If you’re eating enough for your activity level and consuming a variety of whole foods, you will get all the protein you need. No need for supplements! For example, lentils and soymilk are over 3. Fifteen percent of the calories in whole wheat pasta are from protein, and even brown rice has protein, at about eight percent of calories. See? It’s that easy to reach 1. But with the knowledge I’ve now given you, you can speak confidently the next time you get the protein question. He has completed numerous marathons, iron- distance triathlons and ultra- cycling events including the Furnace Creek 5. Death Valley. Matt worked with Isa Moskowitz on her upcoming book Appetite For Reduction. You can read more from him at his personal blog, True Love Health, or follow him on Twitter. What are the protective components of dietary patterns and foods associated with lower risk of cerebrovascular disease (stroke)? Below is an approximation of this. For reasons I’m still struggling to understand, the idea of “nutritional ketosis” (NK, to be distinguished from starvation ketosis, SK or diabetic ketoacidosis.
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