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 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 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 youtube.com 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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