The takeaways :
- Proteins requirement is overstated. Muscle and athletic performance comes from EXERCISE.- You can get all the amino acids you need from a vegan diet.
- To be healthy, 5 to 10% of your calories should come from protein.
- 5 to 7% is the natural content of proteins in fruits.
A good summary :
More info :
There is a lot of info going on about proteins, and there is always someone who will tell you : "you need proteins from meat."
Obviously I disagree with that. Through history, billions of people have proved that you could be healthy and fit by relying on vegetarian and vegan sources of protein, most of the time actually healthier than meat eaters.
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| Shaolin monks training |
From the Shaolin monks to India to modern day Olympic athletes, examples are numerous. We cannot ignore these facts.
I'm not gonna force you to get vegan or veggie, because I can't anyways ! hehe, but my aim here is to provide the information, so people can make an informed decision about their diet.
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| Shaolin monks training |
http://www.vrg.org/nutrition/protein.php
From the 80/10/10 diet, you will get just the right amount of proteins you need to be fit and healthy.
Check out this amazing videos of Vegan athletes and ask them where they get their proteins ! :D
Here are more from the Forks Over Knives article :
- Just ask Oakland Raiders defensive tackle David Carter.
- Watch this video of strongman Patrik Baboumian breaking a world record for most weight carried by a human being when he hauled over 1200 pounds — roughly the weight of a Smart Car — 10 meters across a stage in Toronto last year.
- Witness two-time World Champion Freerunner and parkour artist Timothy Shieff hopscotching off rooftops like a video game character.
- And be amazed by this video of plant-based strength athlete freak-of-nature Frank Medrano doing things with his body you didn’t think possible.
- Then there are MMA/UFC fighters like Mac Danzig, Jake Shields, and James Wilks.
- And multisport athletes like Brendan Brazier, Rip Esselstyn, and Ben Bostrom — a world-renowned motorcycle, mountain bike, and road bike athlete & victorious member of this year’s Race Across America 4-man relay team.
- Also professional triathlete & Ultraman World Champion Hillary Biscay who just raced her 66th Ironman.
- Check out ultramarathoners extraordinaire like Scott Jurek, his fruitarian compadre Michael Arnstein, and my old friend Jason Lester, with whom I completed 5 Ironman distance triathlons on 5 Hawaiian islands in under a week. Jason has since criss-crossed the USA on two feet and is currently prepping for a 100-day run across China.
- Then of course there is Timothy Bradley, Jr., who took down Manny Pacquiao last year (well kind of, but you get my drift).
So what should I eat then ?
What I'm gonna go for is the following : the 80/10/10 diet.80% of calories coming from carbohydrates (fruits and some green veggies)
10% MAX of calories coming from proteins (fruits contain naturally 5 to 7% proteins)
10% MAX of calories coming from fats (add a few sprinkled nuts here and there to get a little extra fat).
If you do not want to follow the 80/10/10 raw vegan diet, I suggest turning towards the Chinese vegan diet :
I've made this list based on google results. For instance type "cashew protein" on google, and it will show you the grams of protein per 100g based on USDA database. Clearly, there is plenty of choice to get your protein.
In particular, big up to these few ones :
- Quinoa which contains all nine essential amino acids that the body needs for growth and repair, but cannot produce on its own. (Because of that, it's often referred to as a "perfect protein.")
- Spirulina for its super high content of protein, but also vitamins and detoxifying abilities.
- Brown rice because its hypoallergenic and easy to digest.
- Chia seeds which is 17g /100g, and you can make dessert with it, mix it with some fruit juice and it will turn into jelly !
Note on Nut butters : avoid those you find in the normal supermarket. they're often overloaded with salt, sugar, and hydrogenated oils. I prefer to make my own peanut butter and simply add a bit of rice milk or olive oil, it's fresh and natural.
Another good source is milk-free milks. Here’s a nutritional breakdown for a cup (8 ounces) of the most popular milk-free milks from health.com :
Clearly, there is plenty of sources of protein other than meat !
So how much proteins do I need per day ?
There are several figures on the web, I gathered some here :
1. According to the 80/10/10, you should eat between 5 and 10% of your Calories from protein.
I'm not saying 10% of your food weight, but 10% of the total calories.
This means if you get 2000 kCal per days, 200 kCal should come from proteins.
If you get 3000 kCal, you should get 300 kCal max.
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