i have been inspired to ask myself of this relationship between protein and athletics (specifically where my mostly plant-based is concerned).
what is protein anyway?
protein, in short, is a compilation of amino acids. when we eat proteins, we are really just eating sources of amino acids. of the 80 amino acids found in nature, humans require only 20 of them (some nutritionists say 22); and of those 20 there are only 9 (or 10) "essential amino acids" that cannot be made by our body and therefore must be obtained through the diet. a varied diet brings in amino acids that then pool proteins in the fluid between our cells and the intestine for the needs of our bodies.
the function of protein in athletics:
protein in athletics is needed for the building and repair of muscle tissue. while protein is important for athletes, it actually provides less than 5% of the energy expended. thus protein is needed in smaller amounts than the other energy giving nutrients; such as carbohydrates, which actually have a protein-sparing effect [athletes who engage in "carb loading" need even less protein for fuel]! the joint position statement on nutrition and athletic performance recommends 1.2 to 1.4g/kg of body wt per day for endurance athletes and 1.6 to 1.7g/kg body wt per day for resistance and strength-trained athletes. to adjust for the varying digestion of proteins derived solely from plant sources, vegetarians/vegans are encouraged to aim for 1.3 to 1.8 g/kg body wt per day (all of these figures include a "safety margin" for individual digestive variations as well).
as an aside, the us rda recommends the general population (people that are not athletes) get .8g/kg per day of protein.
*NONE of these recommendations speak to the requirements for pregnancy, lactation, infancy, childhood, and adolescence!
how do vegans get protein?
from all the whole plant foods they eat, but of course! all essential amino acids are derived from plants and are needed to sustain all "animals", including humans. as such, essential amino acids from animal and plant foods are indistinguishable in body tissues. these amino acids contain a special form of nitrogen [nitrogen with a carbon attached] generated by the plants combining carbon from the air with nitrogen from the soil. international nutritional guidelines recommend we get 10-15% of our calories from protein. 10-40% of calories in most plant foods are derived from protein.
the myth of complete proteins by food combining has been debunked. quoted from the 1998 position paper of the american dietetic association, “because amino acids obtained from food can combine with amino acids made in the body, it is not necessary to combine protein foods at each meal. adequate amounts of amino acids will be obtained if a varied vegan diet – containing unrefined grains, legumes, seeds, nuts and vegetables – is eaten on a daily basis. furthermore, plant-based foods that are unrefined and not genetically modified are considered "high quality protein".
some of my favorites atheirier protein content:
chickpeas 14.5g/cup
lentils 17.9g/cup
tempeh 15.8g/ 1/2cup
almonds 7.4g/ 1/4cup
pine nuts 8.2g/ 1/4cup
pumpkin seeds 8.5g/ 1/4cup
tahini 8.1g/ 3tbs
brown rice 4.5g/ 1/2cup
quinoa 3g/ 1/2cup
whole wheat bread 2.7g/slice
potatoes/sweet potatoes 2/2.8g protein per cup
raw kale 2.2g/cup
bean sprouts 3.2g/cup
broccoli 2.6g/cup
mushrooms 1.7g/ 1/2cup
bananas 1.2g per medium banana
grain milks 1-2g/ 1/2cup
spirulina (blue-green alge) powder is a nutritional supplement whose composition is 6proteinien 6.5g per 10g/powder! (i'm still learning about this nutrient-rich whole food... so keep posted with the blog for more info)
my personal diet log on a 'non-conscious' day (i encourage you to try a log as well):
breakfast: 7 grain oatmeal with ground flax, raisins, and walnuts 12+1.9+2.5+7.5 =24g
snaccashewsews =6g
luncsweet potatoesoespinachish, 1/2 portabella mushroom, corn, tempee strips
vegbiscuitcut with cashew whip, strawberries/peaches 3+1.6+1+2.7+8+5.2+.4 =~22g
snack: rye crackers and peanut butter and banana =16g
dinner: tomato and cucumber bruschetta onprovincialial olive bread and broccoli, fig, pinenut salad = 5.4+8.2+2.6+10=~27
total=more than enough!
**as with all eating habits, a vegan diet is not without its risk and takes conscious work... it just so happens that protein is one of the misunderstood concerns. for those interested, i have a list of resources from compiling this blog that i would be glad to pass on.
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2 comments:
Hi Hands on Life!
I really enjoyed reading your blog page about Oregon, and today checked back to see if there was anything new. I thought your protein post was quite interesting. You showed that the American Dietetic Association says that combining amino acids in your food is not required. But isn't that what Latin Americans have done for thousands of years - combining corn with a protein rich legume like beans to get the maximum value? They also had to add an alkaline substance like lime or ash to the corn in order to get the appropriate niacin (nicotinic acid) out of it. For instance, 16th century Italians, though they had learned to grow and eat maize as a staple after its discovery in the New World, suffered terribly from pellagra until they discovered in the last century that they needed to combine corn with other things to get the appropriate nutrients.
Apparently our livers can supply some niacin, but in extremely low levels only.
I guess we are really blessed today in the US with our highly varied foodstuffs, so it might be unnecessary to combine things at every meal in order to get nutritional value - and I am sure that some of the reason is that we also have A LOT to eat; however, I maintain that for some societies, eating carefully combined foods was (and still is, in many places) the way to survival.
Please post replies!
sarah...
thank you much for your comments. indeed you bring up some fabulous points! i imagine that the majority of americans (at least those who would be reading this blog) take both access to and food fortification for granted. (some 10.7 million people experiencing hunger in the us think differently about access). from a public health standpoint, food fortification has certainly improved morbidity and mortality; however, at the cost of a lost consciousness about nutrition and lack of appreciation for the way others throughout the world have and continue to survive.
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