Are We Getting Enough Protein?

NortonHealthcare.com says “Be sure your diet includes plenty of protein, which promotes muscle growth and repair after workouts”.

So, If you’re plant based or vegetarian, building muscle can be challenging, if you’re not eating enough protein.

The Association for Nutrition says that “A vegetarian or vegan diet needs more planning but it is perfectly possible to obtain enough protein to build muscle and optimize performance without eating meat. The key is to eat a variety of plant proteins, including beans, lentils, soy products, nuts, seeds, whole grains”.

It’s also important to look at the type of exercise you’re doing and incorporate strength training into your routine.

The key is getting the right balance of nutrition and exercise, especially if you’re over 50.

Eat Complete Proteins!

Go Macro.com says “Protein needs will vary based upon your height, weight, fitness goals, activity level, and age. The current recommended daily allowance is around .73-1 gram of protein per pound of body weight per day. Still, experts advise that this recommendation be viewed as a minimum to meet your body’s basic needs and avoid getting sick”.

Your body needs essential and non-essential amino acids to support muscle repair and growth.

Non-essential amino acids are made by the body and you don’t typically need more from food.

To retain and build muscle, there are nine essential amino acids which are “vital for functions throughout your body, including protein synthesis, tissue repair, and nutrient absorption. Some may also help prevent muscle loss, support recovery after surgery, and improve mood, sleep, and athletic performance” according to Healthline.com.

Meat, eggs and dairy products contain all nine and are complete proteins.

If you’re purely plant based, some foods that include all nine amino acids include avocados, pistachios, hemp and chia seeds, soy products, edamame, quinoa, buckwheat, and nutritional yeast.

If you’re eating other plant-based foods like lentils or grains, combine them to ensure you are getting complete proteins.

Leucine, found in soybeans and chickpeas, is especially important for muscle growth, so it’s good to include it in your diet.

If you’re wondering if high protein is bad for you, Dr. Gabrielle Lyon says that “High protein intake isn’t harmful for healthy individuals. In fact, the research shows that adequate protein helps maintain healthy bone mass, supports immune function, preserves muscle during weight loss, helps regulate blood sugar, and keeps you feeling satisfied longer“.

Nutrients are Important Too!

If you feel like it’s hard to meet protein needs, you may want to consider protein powders, which will boost your intake.

Muscle growth takes time, so it’s helpful to spread protein throughout the day and stay consistent with your workouts.

It’s a gradual process, and staying committed is key to seeing results and yes, you can build muscle successfully, even if you’re maintaining a plant-based lifestyle.

While protein is important to build muscle, it’s also important to eat high-fiber foods which support digestion and help keep you full.

In fact, the No Meat Athlete says “The nutrient density of a food is the amount of nutrients you can obtain from it, given the number of calories it contains. Nutrients give your body nourishment, allowing for growth, muscle recovery, energy, and quite frankly, the maintenance of life—think vitamins, minerals, amino acids, antioxidants, fiber, water, nitric oxide, and other phytonutrients. If you’re looking for the biggest bang for your nutrient buck, the best place to look is whole foods”.

Staying hydrated is also crucial.

I highly recommend the MyFitnessPal app which tracks food and counts macros, and it’s very helpful because you can see how much protein, fat, and carbs you’re consuming daily.

I also recommend the Strong app on the iPhone which tracks your workouts, or something similar if you have a droid.

If you’re just starting on the quest to build muscle, and feel overwhelmed, it might be helpful to speak to your doctor, and maybe a nutritionist, as well as a personal trainer, so they can help you create achievable fitness goals.