What’s the Deal with Protein?

In the workout world, not many things are talked about quite as much as protein. When should you take it? How much do you need for optimal muscle recovery? Is there such a thing as too much? Do we need to get it from animal products? Are all proteins made the same? With so many questions and opinions surrounding something as seemingly simple as protein, no wonder we are talking about it so much. 

Before we dive into all the specifics about protein, recovery, animal vs plant sources, I want to take a moment to discuss the difference between male and female physiology. I want to point out that women are not just small-framed men, shocking, I know! 

​Many online muscle-building forums, endurance sports blogs, and the like would have you believe that female physiology is just a tiny version of male physiology. However, we operate differently because of hormones. 

Male physiology, for example, has little to no issue tapping into their fat stores and using them for energy. In contrast, female physiology would prefer using just about anything else and holding onto that precious fat, thanks to estrogen, and this shifts depending on what hormonal phase the individual is in. Female physiology operates on a 28-35 day cycle, whereas the male hormonal cycle is 24 hours.

But I digress. Our physiology and hormonal cycles are a discussion for another time. The critical part here is that male and female physiology is different, and feeding them like they are identical but different sizes will not get you the best results. Today we are focusing on protein and how to provide our body with optimal sources of amino acids.

Plant VS Animal

With many of us becoming more environmentally conscious, more concerned about the ethics of industrialized farming practices or just feeling like meat/animal products aren't a good choice for you, fewer of us are relying on animal proteins for our amino acid needs. 

If you've been a vegan or vegetarian for some time, you are probably sick of being asked where you get your protein. The fact is that you don't need to eat animal-based proteins to receive essential amino acids. Plant-based proteins provide your body with appropriate protein to help repair muscle tissue, transport oxygen through the body (red blood cells), control growth and maintain a healthy metabolism. Vegetables, legumes, eggs, dairy, grains, nuts and seeds all provide the body with the amino acids your body requires; you just need to be sure to combine them up for optimal health.

​Now here is where it might get a little tricky.

Low and High Biological Value Protein

To illustrate this point, I will choose broccoli and steak only because this comparison has been so popular on social media platforms. When making nutrition choices, it is essential to make them from facts and not feelings. 

So, let's break it down. 

• One hundred (100) calories of broccoli have about 8 grams of protein 

• One hundred (100) calories of steak have about 11 grams of protein. 

Maybe you are feeling pretty good about that protein choice, right? Why would you ever eat steak if you can eat 100 calories of broccoli and get almost as much protein?

Well, the thing is 100 calories of broccoli is about 5 cups of chopped broccoli florets, whereas 100 calories of steak is about 2oz or approximately half a serving of protein. Now before you start getting hot under the collar, I am not saying you HAVE TO eat steak or any meat product for that matter to get what your body needs (see above), but what I am saying is there is a difference, and this is a great way to illustrate it.

So yes, protein is 100% present in MOST vegetables, so not just beans and lentils. But also, yes, you need to eat substantially more of them to get the equivalent amount of protein found in animal products.

We know there is protein available in plants; however, unlike animal-source protein, most (almost all) vegetable sources of protein do not have all of our essential amino acids in the quantities our bodies require them in. What does this mean? It means that eating a high-value protein such as an egg will offer your body a complete complement of essential amino acids. In contrast, a low-value protein like a bowl of black beans would only partially satisfy this requirement.

It is important to explain that low does not mean bad or good it simply means that, unlike a high-value protein, a bit more thought needs to go into turning that incomplete/low-value protein source into a complete/high-value protein source.  

Maximizing Your Protein

This is pretty simple for you meat-eaters out there; a thoughtfully cooked piece of salmon or chicken or hardboiled egg will provide you with all your essential amino acids, but how do we go about doing this for meat-free sources?

The answer to this question is quite simple.  Combine protein sources! By taking a low biological value protein like rice and combining it with some beans, you create a complete protein, which means that you are feeding your body what it needs! Taking that extra time to turn a plant protein into a larger meal is usually the only additional step vegans and vegetarians need to take to ensure they get an adequate/appropriate combination of essential amino acids for their bodily needs. 

The moral of this story is that you can get protein from a variety of plant and animal-based sources. Having a few meatless meals every week will:

• Help boost your fibre intake but also assist in lowering inflammation.

• Improve vitamin and mineral absorption.

• Soothe digestion and help to support that immune system.

There are loads of positives when it comes to eating more plants, and one of those positives just happens to be protein. 

I'm sure this doesn't clear up all questions surrounding protein, but hopefully, it helps you plan your meals and diversify your protein with a bit more ease.