Protein - How much should you eat and what type is the best?

Did you Know? The average protein intake is 50 to 100% higher than protein recommended intakes? Yes, Protein is involved in almost every biological process of the body, but you must be careful with the quality of protein you are putting into your body as well as how much. Excessive intakes put extra stress on the kidneys and liver. It may also promote excessive losses of body calcium and perhaps accelerate age related decline in renal function. After fulfilling the necessary building, repair and maintenance functions, extra protein becomes a burden on the body.

Like I mentioned above it's not only the amount of protein, but the quality of protein eaten that is important.  The quality can seriously affect cell functions.  Plant protein is a wonderful source of protein.  The key to success is eating a variety of complementary sources of protein.  Most of the time people think of animal protein or protein powders (isolated protein) when talking about protein.  Did you know that eating protein powder does not make your muscles grow?  You can't just consume protein powder and watch your muscles grow (no matter how convincing the ads are).  If that was true, everyone who wanted a rippled stomach and bulging biceps would have them.  Neither essential amino acids nor protein supplements by themselves increase muscle size and strength.  Muscle size and strength are built slowly from the raw ingredients of a healthy diet and resistance training. 

Plants are very powerful so don't rule them out!!  Plants and trees can grow through cement and rocks!  You see them growing out of the sides of mountains!  Here are some great examples of plant protein: 1) Legumes (beans, peas, lentils and soy foods).  They are extremely low in fat, high in protein, iron, zinc and fiber.  Legumes are protein powerhouses of the plant kingdom!  The percentage of calories from protein in lentils, kidney beans, soybeans and tofu is in the same range as regular ground beef, cheese, and eggs. For diabetics, heart disease patients and those who want to reduce risk of these diseases, legumes have been show to lower blood cholesterol levels and improve control of blood sugar 2) Nuts, Seeds and their butters - People who ate nuts 5 times a week compared to those that ate them once a week had half the risk of heart disease.  Nuts contain fiber and protective phytochemicals and are rich in Vitamin E.  Nuts and seeds are our very best sources of dietary fat because of the type of fat. 3) Grains - Certain grains such as amaranth and quinoa have amino acids patterns similar to that of animal products.  As a bonus, grains are low in fat and provide iron, zinc, B vitamins and fiber.  Other good sources of grains include millet, oatmeal, rye and wheat. 4) Vegetables and Fruits - Some vegetables derive 30 - 40% of their calories from protein.  Broccoli, mushrooms, salad greens and spinach have a very high protein content.  Carrots, yams, kale and baked potatoes are good too. 

As you can see the best way to get protein is to eat a wide variety of foods because foods contain so many different vitamins, minerals, antioxidants and phytochemicals.  You cannot get that out of the protein powders or vitamins and minerals you buy at the health food store.  The body cannot digest most protein drinks because they are usually made from "isolated" protein.  You lose weight on the isolated protein powders because there is really no nutrition there and you are starving your cells of nutrients.  They are simply a chemical the body cannot digest. 

How much protein should you be consuming a day you ask?

Age in Years Grams/pound body weight
0.0 - 0.5 0.69
0.5-1.0 0.50
1-3 0.50
4-8 0.43
9-13 0.43
14-18 0.39
19 and up 0.36

Recommended Distribution of Calories For Athletes
                             Protein           Fat          Carbohydrates
Most Athletes          12-15%         <30%         60-65%
Endurance Athletes   12-15%       <25%          65-70%

What is the difference between VitaShake and other health workout and diet shakes on the market?  The amount of calories, cholesterol, sodium and sugar to name a few.  This whole food concentrate can be a meal replacement or a fortifying snack.  Perfect for busy families, athletes and people on the run!  VitaShake provides your body with a host of essential nutrients, including vitamins and minerals and protein.  This super shake contains a powerful antioxidant (coix fruit) and a probiotic soluble fibre carbohydrate (FOS) that supports the growth of beneficial bacteria.  Unlike other brands that contain chemically processed or animal based protein powders, the soy protein in VitaShake is similar to super concentrated tofu, which makes it easy digested.  VitaShake is REAL FOOD!   It does not contain any chemicals, preservatives, artificial sweeteners or isolated nutrients.  One package contains 4 g of protein, 3 g of fiber and 5 g of sugar (natural sugar from fruit). 

Another great product is the Sunbars.  These can be a meal replacement or just eaten as an excellent energy bar!  Only 110 calories a bar and contains no added sugar or artificial sweeteners, preservatives, chemicals, just pure whole food goodness!  The usual choices in energy bars are high in fat, sodium, sugars and contain isolated soy.  One bar contains 5 g of protein and 4 g of fiber and 6 grams of sugar (natural sugar from the fruit).  Both of these products are great before and after workout snacks or meals.  They provide a great combination of protein and carbohydrate ratio for athletes and are very satisfying and and help curb cravings for unhealthy food as they nourish your body at the cellular level.

If you would like more information on either of the products recommended and how to purchase them I would love to hear from you!