2:46 for anyone watching, just know that these are quite high numbers, and you will likely NOT be hitting them, unless you make a concerted effort to do so. Vegans, vegetarians, and any low-meat diet eaters will need to pay particular attention
Thank you Elizabeth for presenting a scientifically-based guide to protein. I have learned over the years that there are three inviolable belief systems that divide us: religion, politics and nutrition. People can con themselves into believing anything and then reinforce their beliefs by locking themselves into echo chambers of like-minded believers. I am an omnivore who eats a minimum of 8 ounces to a maximum of 14 of animal protein per day, mostly at morning to early afternoon. I also eat all of the vegetables I want which is usually quite a pile. It is all about balanced meals (thank you Grandma!). How I arrived at this was first testing myself for PH balance and then when, as more than 93% of Americans discover, that I was acidic, I tracked what I was eating for a couple of weeks while testing every morning (Hydrion strips), testing my diet to try to identify what was making me acidic, and finally settling on a better diet. Turns out it was largely milk (we are the only species that drinks milk long after we can digest solid food AND we drink only another specie's milk), too much pasta and bread, and despite being a devoted meat-eater, I wasn't eating enough animal protein. I now eat BALANCED meals featuring big piles of vegetables. I also limit snacks to small portions nuts and fruit after exercising. I am never hungry, no longer have chronic fatigue, nagging joint pain, headaches nor hunger cravings. My energy levels sky-rocketed almost instantly once I got my diet in balance. And it's not a "diet". I eat whatever I like when I dine out at restaurants or when invited to dinner. Even knowing that I will be peeing battery acid the next morning, I enjoy the meal. Building up my alkaline reserves helps me to quickly recover within 24 hours. Heck, just picking up a tub of chicken wings with a bowl of baked beans will cure me. Or having a huge Thai steak salad. Believe me, my way of eating requires no self-sacrifice. As a professionally-trained nutritionist, I would be very interested in your views on the ph-balanced approach. To me, it has been an anchor to reality. The body will take excellent care of itself if we give it what it was designed for. No one questions that body should be at 98.6F or that BP should be within a prescribed range. Add PH into that and it takes a lot of the religion out of nutrition. This is something I have researched thoroughly. It's all about eating well-balanced meals. Just like Grandma told us.
Hello 👋 , Many thanks for making this very informative and important video🙏💪. Am 54 and recently jogging became on my list. Knowing what I know after watching your video is going help a lot in maintaining a healthy and stronger body. Very much appreciated
"Organic" doesn't mean squat anymore. To find really clean meat, find a local source. Most people that are clean will let you come and visit their farm.
?... i'm 51, love to run, do it a lot. But also lift weights, want to bulk up a little bit more upper body and also continue my strength training in my legs with weights. So I was told to used isolate protein powder. Was that correct?
A bit late but yes isolate is a really good protein source, too much cardio will have a negative impact on muscle gains though so you may want to dial back the running slightly in order to lay on muscle mass.
My question is not how much do I need but how can I eat that much in just a few meals. At 69 I'm just having trouble eating as much as I could when I was young but I'm still 200 pounds at 6'2"
Bodybuilders aim for at least 2 grams per kg so this range sounds reasonable. It depends on your training regime but 1.5-2 seems a good compromise given that 1 gram per kg is recommended to maintain muscle.
other numbers are 0,8g protein per kilogram for most of the runners out there this will be enough. but ofcourse one can't sell protein powder as easy as when one just lets people think they need double of what they actually need. This is dangerous misinformation actually, sad that it happens on this channel Elizabeth seems to be quite nice.
There are so many factual mistakes and bits of bad advice here I barely know where to start. 1. Protein combining is a myth that was dispelled ages ago. It is simply false. Frances Lappe published it in the early 70s and recanted in the 80s when it was obviously not true. Definitive research in the 1990s (Pellet and Young, 1994) showed that protein combining efforts are unnecessary. 2. If someone eats enough food, and eats whole foods, it is almost impossible not to get enough protein. Americans get 17% of their calories on average (some get much more!) from protein but need only 8%. 3. Protein needs are 0.8g/Kg of body weight for normal people. Athletes will need more, but I doubt it's as high as 2.2g/Kg. That would be 600 calories of protein for a 150 pound person, or 20%+ of calories from protein. That is double what the body actually needs (the 10% rate covers 98% of all people - this would be double that rate - totally unnecessary). Also, the body gets a lot of its protein through recycling of amino acids. 4. The "surprise" sources of protein are the best ones. 5. Animal proteins come packaged with saturated fats and cholesterol, which are unquestionably atherogenic. People under 40 might be able to get away with eating these foods, but most people over 40 risk health problems by eating them. 6. Agree that older athletes need more. The science backs this up. 7. Protein powders have no micronutrients, they are terrible calorie sources. 8. Excess animal protein is associated with higher cancer rates. It induces cancer progression (and its removal halts cancer progression) in animal experiments. 9. "Complete proteins" is a bad argument. The body doesn't use complete proteins, it breaks proteins down into amino acids to use them.
Elizabeth Inpyn I had a cube of it which i ate during km 5 and 15, 1 small bite every km as the fructose is extremely high for not live the huge insulin spikes
Elizabeth Inpyn what are your thoughts on kefir whey? I ve milk kefir grains and making kefir yogurt with them everyday consume half litre of milk to process kefir at the end it's leave kefir whey after filtering the yogurt so I drank that too mixing with maca and matcha dust , is any bad to have kefir and kefir whey everyday?
Elizabeth Inpyn thank you. Its been recommened that i eat a normal Clif bar after my 10 miles run because of the 4 to 1 carb/protein ratio. Any thoughts on that?
2:42 1.6-2.2 grams per kg body weight DAILY depending on your training needs. If you're mostly doing aerobic/cardio exercise then 2 grams per kg should be enough so if you're 54kg then aim for around 100g. Your body can process more but if you can't absorb it then it will just get excreted.
Okay, but Elizabeth references complete proteins, and combining proteins to make complete ones and THIS IS WRONG. It is based on a book written by a sociologist (Diet for a small planet, 1970-ish), and the author actually recanted what they had said, stating that they had no good evidence to suggest that proteins needed to be combined. It made its way to text books and is still there, but it is still wrong, and frankly, I'd like to see some scientific research from the past 50 years that actually shows people not having enough of certain amino-acids because they didn't combine proteins. The truth is, protein-deficiency almost only ever happens in combination with calorie-deficiency. Mathematically, almost any actual food that can give you the calories your body needs to sustain itself, will have enough protein for you. Protein is not a problem for humans who eat you know, food, and who don't live on soda and coffee, but even then I think bad health will show itself in other forms than a protein deficiency.
Madame Traffic Jam this comment is exactly true. The incomplete protein MYTH has been debunked for decades. Sad to see the perpetuation of such poor information, and the promotion of animal proteins...
Yep. See Lappe's own updated edition in the 1980s for her mea culpa, and Pellet & Young (1994) who provided the science showing protein combining is unnecessary.
Wow, in nursing nutrition class 6 years ago, we were taught that our body doesn’t synthesis the essential proteins and that plant, save only quinoa, do not have all essential proteins, so you need to combine plants to get all necessary protein.
What are your credentials to give such advisement? Are you a real runner? Are you a doctor? A doctor has told me not to take protein powder cause it’s going to damage your liver.
Vega Sport Protein tastes good? You're crazy!! It tastes like the smell of play-doh! But I noticed when supplementing with that in lieu of whey protein, I feel much, much better. Love the protein, do not like the taste :)
I’ve heard that our bodies only utilize about 18% of protein powders. The protein food source that the body utilizes most is eggs at 45%. The body will utilize 99% of pure amino acids which are the building blocks of protein
It's actually less important to combine foods when eating plant based protein rich foods as all plants contain at least some of every amino acid. It's more important with animal products because even though they mostly contain all of the amino acids, they're not as bio-available as in plant sources.
Protein should be taken in the same or higher amounts for runners looking to lose weight than bodybuilders guys. Protein is the most filling and burns the most calories digesting than all other macros, as well as preserves muscle mass being broken down by cardio.
From a nutritional and performance standpoint the facts don't line up with that claim. Simply put; whole plant foods reduce and fight inflammation, animal derived foods contribute to inflammation. Inflamation inhibits recovery and healing.
2:46 for anyone watching, just know that these are quite high numbers, and you will likely NOT be hitting them, unless you make a concerted effort to do so. Vegans, vegetarians, and any low-meat diet eaters will need to pay particular attention
Love the outtakes Elizabeth. Cracks me up every time. Thanks for the information as always.
Loving every video, Elizabeth. I’ve turned 50 and nutrition is finally high on my list of things to sort out😎
Thank you Elizabeth for presenting a scientifically-based guide to protein. I have learned over the years that there are three inviolable belief systems that divide us: religion, politics and nutrition. People can con themselves into believing anything and then reinforce their beliefs by locking themselves into echo chambers of like-minded believers.
I am an omnivore who eats a minimum of 8 ounces to a maximum of 14 of animal protein per day, mostly at morning to early afternoon. I also eat all of the vegetables I want which is usually quite a pile. It is all about balanced meals (thank you Grandma!).
How I arrived at this was first testing myself for PH balance and then when, as more than 93% of Americans discover, that I was acidic, I tracked what I was eating for a couple of weeks while testing every morning (Hydrion strips), testing my diet to try to identify what was making me acidic, and finally settling on a better diet. Turns out it was largely milk (we are the only species that drinks milk long after we can digest solid food AND we drink only another specie's milk), too much pasta and bread, and despite being a devoted meat-eater, I wasn't eating enough animal protein. I now eat BALANCED meals featuring big piles of vegetables. I also limit snacks to small portions nuts and fruit after exercising.
I am never hungry, no longer have chronic fatigue, nagging joint pain, headaches nor hunger cravings. My energy levels sky-rocketed almost instantly once I got my diet in balance. And it's not a "diet". I eat whatever I like when I dine out at restaurants or when invited to dinner. Even knowing that I will be peeing battery acid the next morning, I enjoy the meal. Building up my alkaline reserves helps me to quickly recover within 24 hours. Heck, just picking up a tub of chicken wings with a bowl of baked beans will cure me. Or having a huge Thai steak salad. Believe me, my way of eating requires no self-sacrifice.
As a professionally-trained nutritionist, I would be very interested in your views on the ph-balanced approach. To me, it has been an anchor to reality. The body will take excellent care of itself if we give it what it was designed for. No one questions that body should be at 98.6F or that BP should be within a prescribed range. Add PH into that and it takes a lot of the religion out of nutrition. This is something I have researched thoroughly. It's all about eating well-balanced meals. Just like Grandma told us.
Hello 👋 ,
Many thanks for making this very informative and important video🙏💪. Am 54 and recently jogging became on my list.
Knowing what I know after watching your video is going help a lot in maintaining a healthy and stronger body.
Very much appreciated
I love Vega Sport! I use vanilla and put it in my oatmeal in the AM and before bed! Great info!
It is amazing!!!
Did some rough math... 1.2 to 2.2 grams per kg is approximately 0.45 to 0.83 grams per lb.
John Sugden thnx
Actually, 1lb = .453kg, so the per lb would be .54g - .99g. Basically .5g - 1g per pound.
Great crisp video. Thank you!
Great video. Just a small correction. There are 9 essential amino acids, not 11.
You don't need protein as much as you think glycogen is stored in the muscles the bodies favorite source of energy is sugar.
Happy Valentine’s Day, Coach Elizabeth!!!
Isn't it only 9 essential amino acids and the other 11 are considered non essential?
Thank you ) I ll be use your instructions )
I just started watching you. You're cool. Thanks for all the info.
Thank you! I also use Vega good stuff
"Organic" doesn't mean squat anymore. To find really clean meat, find a local source. Most people that are clean will let you come and visit their farm.
Great video, as always
lol! boop - "..Everyone doesn't know that..." xD Thank you for the advice!
?... i'm 51, love to run, do it a lot. But also lift weights, want to bulk up a little bit more upper body and also continue my strength training in my legs with weights. So I was told to used isolate protein powder. Was that correct?
A bit late but yes isolate is a really good protein source, too much cardio will have a negative impact on muscle gains though so you may want to dial back the running slightly in order to lay on muscle mass.
can any 1 suggest best protein powder & BCAA for Runners how already seeing good results after using pls help and suggest me from india Thq
can you share whc protein powder brand and Bcaa is best to consume for runner... from india
My question is not how much do I need but how can I eat that much in just a few meals. At 69 I'm just having trouble eating as much as I could when I was young but I'm still 200 pounds at 6'2"
Should I buy protein powder as a long distance runner??
1.6-2.2 g per kg/day , thats is equal to /more than bodybuilder recommentation, is it not?
Protein farts provide powerful propulsion while racing :)
@Carolyn Wren Jeter im about 220, under this plan - low end: 160g's of protein
Bodybuilders aim for at least 2 grams per kg so this range sounds reasonable.
It depends on your training regime but 1.5-2 seems a good compromise given that 1 gram per kg is recommended to maintain muscle.
Bodybuilders have about 2.2g per kg/day but also have about 4.5g per kg/day of carbs and 50 in fats
What about BPI protein? Is it good for runners or I should take something else?
Awesome thank you
Your voice is so gorgeous🤗🤗
Thank you so much for all the info for us veg heads 😁😁😁 It means a lot
What happened to Elizabeth the nutrition lady?
And yes today im gonna break another Pace again and yes acknowledge it☝️☝️☝️
other numbers are 0,8g protein per kilogram for most of the runners out there this will be enough.
but ofcourse one can't sell protein powder as easy as when one just lets people think they need double of what they actually need. This is dangerous misinformation actually, sad that it happens on this channel Elizabeth seems to be quite nice.
0.8g is for sedentary lifestyle.
3:55 nobody even sells that let’s be realistic , and if they do it is too expensive.
How should protein Intake be spaced
throughout the day?
Space it so it isn't all on one meal and spread it out is the best way.
Broccoli Robert is my favorite pro runner.
There are so many factual mistakes and bits of bad advice here I barely know where to start.
1. Protein combining is a myth that was dispelled ages ago. It is simply false. Frances Lappe published it in the early 70s and recanted in the 80s when it was obviously not true. Definitive research in the 1990s (Pellet and Young, 1994) showed that protein combining efforts are unnecessary.
2. If someone eats enough food, and eats whole foods, it is almost impossible not to get enough protein. Americans get 17% of their calories on average (some get much more!) from protein but need only 8%.
3. Protein needs are 0.8g/Kg of body weight for normal people. Athletes will need more, but I doubt it's as high as 2.2g/Kg. That would be 600 calories of protein for a 150 pound person, or 20%+ of calories from protein. That is double what the body actually needs (the 10% rate covers 98% of all people - this would be double that rate - totally unnecessary). Also, the body gets a lot of its protein through recycling of amino acids.
4. The "surprise" sources of protein are the best ones.
5. Animal proteins come packaged with saturated fats and cholesterol, which are unquestionably atherogenic. People under 40 might be able to get away with eating these foods, but most people over 40 risk health problems by eating them.
6. Agree that older athletes need more. The science backs this up.
7. Protein powders have no micronutrients, they are terrible calorie sources.
8. Excess animal protein is associated with higher cancer rates. It induces cancer progression (and its removal halts cancer progression) in animal experiments.
9. "Complete proteins" is a bad argument. The body doesn't use complete proteins, it breaks proteins down into amino acids to use them.
In school we learn that digestion begins in the mouth.
My send time I've looked at your post and like it - well presented and very informative (time to weigh myself again) lol
Elizabeth Inpyn thanks...😊 I’m more concerned in loss of muscles mass over the recent years as a runner
Elizabeth Inpyn many thanks again and I’ll keep my eye out for the post... also will have to increase my protein as I run 40+ Miles a week
As a vegetarian...I eat many vegetables...but I do have dairy...i need more info on these "complete proteins" you speaking of
Have soy, cottage cheese, curd, pluses.
Hello is there a fat bomb for runners that in keto which don't get melty in my pouch bag so i can take with me for my runnings sessions
Elizabeth Inpyn thank you for Ur reply and what are Ur comments for bocadillo de guayaba veleno rojo as a running fuel?(Guava fruit)
Elizabeth Inpyn I had a cube of it which i ate during km 5 and 15, 1 small bite every km as the fructose is extremely high for not live the huge insulin spikes
Elizabeth Inpyn what are your thoughts on kefir whey? I ve milk kefir grains and making kefir yogurt with them everyday consume half litre of milk to process kefir at the end it's leave kefir whey after filtering the yogurt so I drank that too mixing with maca and matcha dust , is any bad to have kefir and kefir whey everyday?
Could you introduce yourself please thanks 🙏
She's Coach Elizabeth, TRE.
Elizabeth Inpyn Shaun IT Bod into running, please to meet you. Great vid 👍
Good tips and all, BUT: you wont see ME on the next Video; I will see you though. Lol thanks for all your helpful tips. :)
I lift and run...I just try to match my weight to my protein
I weigh 160 so I eat 160g of protein
People get way too posh about food, a human can run on virtually anything. from all meat (with some raw) to plant based (with supplements).
People are overwhelmingly in horrible shape. People are not a good source for what you should be consuming.
Can you eat too much carbs before a marathon?
Elizabeth Inpyn thank you. Its been recommened that i eat a normal Clif bar after my 10 miles run because of the 4 to 1 carb/protein ratio. Any thoughts on that?
Digestion start from the mouth.
worried about mercury in tuna
how much protein should I take if my weight is 54kg
2:42 1.6-2.2 grams per kg body weight DAILY depending on your training needs.
If you're mostly doing aerobic/cardio exercise then 2 grams per kg should be enough so if you're 54kg then aim for around 100g. Your body can process more but if you can't absorb it then it will just get excreted.
Okay, but Elizabeth references complete proteins, and combining proteins to make complete ones and THIS IS WRONG. It is based on a book written by a sociologist (Diet for a small planet, 1970-ish), and the author actually recanted what they had said, stating that they had no good evidence to suggest that proteins needed to be combined. It made its way to text books and is still there, but it is still wrong, and frankly, I'd like to see some scientific research from the past 50 years that actually shows people not having enough of certain amino-acids because they didn't combine proteins.
The truth is, protein-deficiency almost only ever happens in combination with calorie-deficiency. Mathematically, almost any actual food that can give you the calories your body needs to sustain itself, will have enough protein for you. Protein is not a problem for humans who eat you know, food, and who don't live on soda and coffee, but even then I think bad health will show itself in other forms than a protein deficiency.
Madame Traffic Jam this comment is exactly true. The incomplete protein MYTH has been debunked for decades. Sad to see the perpetuation of such poor information, and the promotion of animal proteins...
Yep. See Lappe's own updated edition in the 1980s for her mea culpa, and Pellet & Young (1994) who provided the science showing protein combining is unnecessary.
Wow, in nursing nutrition class 6 years ago, we were taught that our body doesn’t synthesis the essential proteins and that plant, save only quinoa, do not have all essential proteins, so you need to combine plants to get all necessary protein.
11 essential amino acids? I thought there were 9….
Thaaaaaanks
Smart and beautiful, subscribed 🙂
Simp
What are your credentials to give such advisement? Are you a real runner? Are you a doctor? A doctor has told me not to take protein powder cause it’s going to damage your liver.
As a plant based runner I never focus on protein. I focus on whole unprocessed foods and lots of water, like 80 ounces.
Fantastic strategy! I'm right there with you as a veggie!
Omg how much beituful water leave carrots and daikons after salted and left for a night , mixed the water with moringa dust yummy and ironyy
Why so much water
The best tasting protein drink is actually the worst to take, false information. If it tastes good its obviously towered with sugar or preservatives.
Vega Sport Protein tastes good? You're crazy!! It tastes like the smell of play-doh! But I noticed when supplementing with that in lieu of whey protein, I feel much, much better. Love the protein, do not like the taste :)
It is weird that you talk with your hands in your pockets. In another video also....
Great concentrated vid on this subject. Eat a complete mozarella ball and get 18 grams of protein right there. Same as 3eggs
I’ve heard that our bodies only utilize about 18% of protein powders. The protein food source that the body utilizes most is eggs at 45%. The body will utilize 99% of pure amino acids which are the building blocks of protein
It's actually less important to combine foods when eating plant based protein rich foods as all plants contain at least some of every amino acid. It's more important with animal products because even though they mostly contain all of the amino acids, they're not as bio-available as in plant sources.
Sorry no offense. I know a lot of vegans with bad skin. Too much sugar
update: I'm about 95% plant based. my skin is very dry and red
Protein should be taken in the same or higher amounts for runners looking to lose weight than bodybuilders guys. Protein is the most filling and burns the most calories digesting than all other macros, as well as preserves muscle mass being broken down by cardio.
😁
As much as possible
Who is broccoli rob?
Also bcaas are useless.
Runners should be plant based(vegan) simply because of the superior nutritional content and highly anti inflammatory foods.
Isaiah Delgado good luck getting 20 grams of protein a day
Thanks Jin i appreciate it.
Typing this was INCREDIBLY difficult cuz of my protien deficiency.
Yes!
Plant based is the right way for some people, and omnivore is the right way for others! At TRE we have a mix of nutrition strategies!
From a nutritional and performance standpoint the facts don't line up with that claim.
Simply put; whole plant foods reduce and fight inflammation, animal derived foods contribute to inflammation. Inflamation inhibits recovery and healing.
Eating animals is weird.
Not eating animals is weird.
Go vegan