But Where Do You Get Your Protein?
We live in the midst of a protein craze. Protein has become the most essential nutrient in the mind of the masses and people are seeking ways to consume more and more protein. People are asking for protein powder in their smoothies, mothers are soothed by new Cheerios Protein cereal, protein bars are popular for snacking, and there has been an increase in chicken intake for its high protein content. The number one question posed to vegans and vegetarians is “where do you get your protein?” It’s as if without protein additives one will shrivel up and die. Before answering this question, let’s look at the function and recommendations regarding protein.
The primary function of protein is growth (which is negligible in adults), repair from injury, and to replace worn out cells. The World Health Organization, the United States National Academies Institutes of Medicine, and the National Research Council recommend protein intake to make up 10% of our caloric intake. This includes a safety net that raised it to 10% from the guidelines of the 1960s which recommended 2.5-8%. The safety net is there to insure that people who may have any abnormal issues surrounding protein absorption are covered.
Mother’s milk varies between 2-8% protein. During infancy, we have the highest protein requirement because this is the life stage in which we grow the fastest. On average, an infant will double its birth weight in 5 months and triple its birth weight in 1 year. Infants can be exclusively breastfed for 1 year and experience this rapid growth on a protein intake of no more than 8%.
It is important to understand that eating protein does not just build muscle on its own. Simply eating more protein will do nothing for your musculature. If you want to build muscle you must start lifting heavy weights and unless your goal is the physique of a bodybuilder, you will only need a minimal intake of extra protein to build more muscle.
The average American consumes 16% of their calories from protein. This overconsumption of protein leads to an increased risk for many common illnesses and diseases such as constipation, toxemia, cancer, arthritis, premature aging, kidney stones, kidney failure, and osteoporosis.
Where do vegans and vegetarians get their protein? All plant foods contain all 9 essential amino acids. There are at least 20 amino acids (some research indicates there are 22 and possibly more to be discovered) that make up our proteins and 9 of them are essential. These are called essential because unlike the others, the body does not manufacture these. They must be ingested. It was once thought that most plant foods did not contain all 9 essential amino acids (they were called incomplete proteins) and for that reason vegans and vegetarians needed to combine certain plant foods in the same meal to get what was called a complete protein. This has been debunked and all plant foods do in fact contain all 9 essential amino acids. Vegans and vegetarians can get more protein by eating more beans, nuts, and seeds, as well as a host of protein powders.
Protein deficiencies are rare and they mainly occur in areas of famine as a result of malnutrition. The most common, kwashiorkor, is usually found in children and is reversed simply by consuming enough calories not by protein powders or high protein foods. This is because there is enough protein in all foods to prevent nearly all protein deficiencies.
The primary function of protein is growth (which is negligible in adults), repair from injury, and to replace worn out cells. The World Health Organization, the United States National Academies Institutes of Medicine, and the National Research Council recommend protein intake to make up 10% of our caloric intake. This includes a safety net that raised it to 10% from the guidelines of the 1960s which recommended 2.5-8%. The safety net is there to insure that people who may have any abnormal issues surrounding protein absorption are covered.
Mother’s milk varies between 2-8% protein. During infancy, we have the highest protein requirement because this is the life stage in which we grow the fastest. On average, an infant will double its birth weight in 5 months and triple its birth weight in 1 year. Infants can be exclusively breastfed for 1 year and experience this rapid growth on a protein intake of no more than 8%.
It is important to understand that eating protein does not just build muscle on its own. Simply eating more protein will do nothing for your musculature. If you want to build muscle you must start lifting heavy weights and unless your goal is the physique of a bodybuilder, you will only need a minimal intake of extra protein to build more muscle.
The average American consumes 16% of their calories from protein. This overconsumption of protein leads to an increased risk for many common illnesses and diseases such as constipation, toxemia, cancer, arthritis, premature aging, kidney stones, kidney failure, and osteoporosis.
Where do vegans and vegetarians get their protein? All plant foods contain all 9 essential amino acids. There are at least 20 amino acids (some research indicates there are 22 and possibly more to be discovered) that make up our proteins and 9 of them are essential. These are called essential because unlike the others, the body does not manufacture these. They must be ingested. It was once thought that most plant foods did not contain all 9 essential amino acids (they were called incomplete proteins) and for that reason vegans and vegetarians needed to combine certain plant foods in the same meal to get what was called a complete protein. This has been debunked and all plant foods do in fact contain all 9 essential amino acids. Vegans and vegetarians can get more protein by eating more beans, nuts, and seeds, as well as a host of protein powders.
Protein deficiencies are rare and they mainly occur in areas of famine as a result of malnutrition. The most common, kwashiorkor, is usually found in children and is reversed simply by consuming enough calories not by protein powders or high protein foods. This is because there is enough protein in all foods to prevent nearly all protein deficiencies.
