Great Protein Information

Amino acids are the building blocks of protein, which are essential for our bodies survival. Protein is necessary for everything from metabolism, weight management, immune health, muscle development and overall performance. Numerous sources in research support the notion that protein helps you feel alert and satisfies your hunger from extended periods of time.

Protein Sources
Protein is found in many sources of food. Protein originate in plants through photosynthesis, where a plant converts nitrogen molecules into amino acids to form protein. Therefore, protein is found in every consumable plant that has this process and every animal that consumes these plants. We tend to separate these types of protein into two sources: Animal based protein and Plant based protein. Animal based protein in nothing more than recycled plant based protein with a more condensed concentration of protein. Plant based protein is in fruits and vegetables you see at the grocery store.

Protein Powders
Protein can be manufactured into a powder and use in conjunction with other products to increase the grams in the product. Rightfully so, protein powders have been praised in the weight management, fitness and overall health communities for several years. Protein powders can increase your protein consumption while not adding any significant increase to daily calorie counts. The common types of protein powders from animal based proteins are casein, egg and whey. The common plant based proteins comes from rice, peas, hemp, and soy. Whey protein and Soy protein are the most common powder proteins on the market.

Whey and Soy Based Protein
Whey and Soy protein in powder form is pretty safe. Both isolate the proteins in each substance while having everything else removed. It’s like keeping the good and eliminating the bad. Whey protein isolate will provide your body with instant protein as your body will break it down and it’ll be absorbed within an hour. Soy protein isolate will also be broken down and be absorbed into the body over the course of 1 – 3 hours. Other differences between the two are slight differences that in the big picture of protein intake, should not make one better than the other. If you hear or read any information that is negative on whey or soy protein, it’s normally related to the whole or the concentrate, not the isolate. So, rest a sure that the protein you receive from either whey or soy isolates is a good source of additional protein.

How much protein is in Plant Based Products!
Great question, and one that is rarely publicized due the lack of advertising in the public eye. Plants, as mentioned above, is where protein originates through photosynthesis. If you go to your local grocery store and look in the produce area, you will see many sources of protein just in the section of the store. Did you know, that 100g of Broccoli has 2.8g of protein, 100g of Brussel Sprouts has 3.4g of protein, 100g of Peas has 5g of protein and Red Beans has a whopping 9g of protein per 100 grams! If you start thinking about all the vegetables you know and Googling its name and how much protein, you be surprised at the results.

List of Plant Based Protein Amounts:
Here is a list of protein by plants based on 100g of the item, we just “Googled” each and reported.

  • Watermelon – 0.6
  • Apple – 0.3g
  • Pineapple – 0.5g
  • Celery – 0.7g
  • Strawberries – 0.7g
  • Grapes – 0.7g
  • Radish – 0.7g
  • Olives – 0.8g
  • Carrots – 0.9g
  • Tomatoes – 0.9g
  • Oranges – 0.9g
  • Bell Peppers – 0.9g
  • Banana – 1.1g
  • Onions – 1.2g
  • Lettuce – 1.4g
  • Sweet Potato – 1.6g
  • Cauliflower – 1.9g
  • Eggplant – 1g
  • Asparagus – 2.2g
  • Rice – 2.6g
  • Broccoli – 2.8g
  • Spinach – 2.9g
  • Peanut Butter – 25g
  • Potatoes – 2g
  • Avocado – 2g
  • Brussel Sprouts – 3.4g
  • Kale – 4.3g
  • Peas – 5g
  • Baked Beans – 5g
  • Corn – 9g
  • Red Beans – 9g

How Much Protein Do I Need Each Day?
How much protein needed each day is highly debatable. Some will suggest dividing your current weight by two and use that number as how many grams you need each day. Others will argue that a man will need about 50 grams each day and women will need 35 grams each day. We suggest you speak to your doctor about how much protein you need, that may be the only reliable resource to follow. We will recommend that you focus on the source of the protein when determining the amount each day. Your body may only require 50 grams from Plant Based Protein and Powders, but it may need 100 grams from animal proteins.

What to do with this Protein information?
First: We strongly recommend that you spend once a week in the produce section of your grocery store and pick out 1 or 2 vegetable that you never used before, buy it, take it home and go to to find out diverse ways to cook the vegetable you choose. You will be surprised after a few weeks how your snacks, lunch and dinner plates will change by doing this activity.
Second: Find a protein powder that will suit your needs. These powders can be mixed into a shake and one to two of these shakes a day instead of eating at a fast food restaurant will significantly reduce your intake of Calories, Carbohydrates and Sodium while adding much needed pure protein into your daily diet.
Third: Feeling full and satisfied though the day is critical if you plan to lose weight. Your weight is popularly connected to your caloric intake. Protein will aid in helping your stomach feel full longer while reducing the need to hit up the kitchen for highly processed junk food.
Last: Do some research and try different things. Like, picking 1 to 2 new items from the grocery stores produce section each week and figuring out a way to use the new items you picked in a meal or as a snack. The internet has a wealth of information and youtube is a prime source for cooking instructions. Do some searches on youtube for cooking with the new vegetables you choose from the super market.


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All protein is initially made by plants

Sources of Protein seems to be of major debate in the health and fitness world. Is it best to get your protein from meat, milk, eggs or chicken? Should I substitute with a protein shake or add it for more protein. Although these sources of protein can supple all of the essential amino acids, one fact that is missed is that all protein is initially made by plants. All the protein you needs can be found without eating animal tissue.

It is not necessary to eat animal tissue to get protein. Only plants have the ability to take nitrogen from the air, break those molecules apart, incorporate that nitrogen into amino acids and then make protein. Any protein you get from an animal is simply recycled plant protein.

Consider this, brown rice, vegetables, grains and beans will contain all the daily amounts of protein your body requires to build muscle and gain strength. Plant protein has a much better effect on our physiology, with a daily requirement of only 35 grams per day vs. 100 grams of animal protein needed to have the same effects.

Here is a list of how much protein and fiber are in some animal food alternatives to hit your daily goals.


Amount of Protein Amount of Fiber Amount of Protein Amount of Fiber
Per – 100 Grams Per – 100 Grams
Corn 9g 7g 1 Cup – 166g 16g 12g
Broccoli 2.8g 2.6g 1 NLEA Serving – 148g 4.2g 3.8g
Brussel Sprouts 3.4g 3.8g 1 Cup – 88g 3g 3.3g
Peas 5g 5g 1 Cup – 145g 8g 7g
Cauliflower 1.9g 2g 1 Head Medium 588g 11g 12g
Banana 1.1g 2.6g 1 – 7.5in – 118g 1.3g 3.1g
Apple 0.3g 2.4g 1 Medium 3″ dia – 182g 0.5g 4.4g
Carrots 0.9g 2.8g 1 Medium – 61g 0.6g 1.7g
Celery 0.7g 0.6g 1 Stalk 8in – 40g 0.3g 0.6g
Peanut Butter 25g 1.9g 2 tbsp – 32g 8g 1.9g
Potatoes 2g 2.2g 1 Potato – 213g 4.3g 4.7g
Sweet Potato 1.6g 3g 1 Medium 5″long – 130g 2g 3.9g
Tomatoes 0.9g 1.2g 1 Medium Whole 123g 1.1g 1.5g
Lettuce 1.4g 1.3g 1 Cup Shredded – 36g 0.5g 0.5g
Spinach 2.9g 2.2g 1 Cup – 30g 0.9g 0.7g
Kale 4.3g 2g 1 Cup Chopped – 130g 5.8g 2.6g
Avocado 2g 7g 1 Cup Sliced – 146g 2.9g 10g
Rice 2.6g 1.8g 1 Cup – 195g 5g 3.5g
Red Beans 9g 25g 1 Cup – 184g 43g 46g
Baked Beans 5g 6g 1 Cup – 253g 14g 14g
Onions 1.2g 1.7g 1 Medium 2.5 dia – 110g 1.2g 1.9g
Watermelon 0.6 0.4g 1 NLEA Serving – 280g 1.7g 1.1g
Pineapple 0.5g 1.4g 1 Fruit – 905g 4.9g 13g
Strawberries 0.7g 2g 1 Medium 2.25″ dia – 12g 0.1g 0.2g
Grapes 0.7g 0.9g 1 Cup – 92g 0.6g 0.8g
Oranges 0.9g 2.3g 1 small 2.5″ dia – 96g 0.9g 2.3g
Olives 0.8g 3.2g 1 Small – 3.2g 0g 0.1g
Asparagus 2.2g 2.1g 1 Spear 6″ Long – 16g 0.4g 0.3g
Bell Peppers 0.9g 1.7g 1 Medium – 119g 1g 2g
Eggplant 1g 3g 1 peeled – 458g 4.5g 14g
Radish 0.7g 1.6g 1 Medium 1″ – 4.5g 0g 0.1g


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