WATCH ⇒ Muscle Building - Be Safe & Avoid Kidney Dangers On A High Protein Diet - ua-cam.com/video/CwEYjd1LHsU/v-deo.html WATCH ⇒ Macronutrients - Burning Carbohydrates, Fats & Protein - ua-cam.com/video/oBzVIVLPTec/v-deo.html ❓If you'd like to post a question please do so over on Instagram Stories on Saturday and my assistant Annie will add it to our list to review. 👉Post Questions: instagram.com/stories/doctorklaper/
I train 2-3 times per week, consider myself a natural bodybuilder (at least trying to be bigger than average human + work out regularly) and I switched to plant-based ~1.5 years ago. Two main reasons were: experiment if you really can combine working out and certain visual looks with a vegan lifestyle (you definitely can, and even strength figures remained almost the same), other factor being ethical reasons (definitely sleeping better at night knowing that nobody died because of my eating habits). Yet I do supplement and here is why. I eat usually 3 times per day. Breakfast usually is a mix of carbs/proteins/fats e.g. various stews with say peanuts as a snack. Lunch is heavily oriented on carbs as I need those to keep the focus at work and during workouts, without carbs, I just do not feel like myself really. Leaving dinner being again somewhat of a mix between protein and fats, I tend not to like carbs before sleep as I will not use them / during sleep we enter lipogenesis anyway and in my opinion, fats are more suitable / I feel better and look better :) So I supplement during dinner to get "lean" protein, instead of eating e.g. beans or lentils which will give me X amount of carbs. Plus for me even after 1.5 years on this diet, it seems there is a limit to how much my body wants/likes to have products like beans, soy, lentils even protein supplement as after a certain dose I get bloated feeling, extra gasses, really runny "output" - which neither feels good. So e.g. if I would eat a similar amount of protein even without supplements and in a form of soy, then I would get these negative side effects. At the same time, I am regularly checking my blood (once / twice a year) and so far there have been no signs of kidney or any other issues really. All markers are within the norm. Protein intake per day probably is around 100 gr being 90kg in body weight which keeps me within the range, maybe slight caloric deficit. So should I be worried / maybe there are particular markers/analyses I should pay attention to given I am not planning to change supplementation anytime soon really? Thanks in advance for the reply and keep doing what you are doing = sharing the knowledge!
First of all, well done for changing your way of eating. After listening to many influencers re: protein intake, there is a huge variation in recommendations. For instance, Dr. Peter Attia recommends twice the recommended dose (1.6 gr per kg) due to: your level of exercise, and the fact that plant protein is less bioavailable than animal protein. For me, as an older adult (69) he says that seniors even has less ability to extract macronutrients from the food we consume. In my opinion, the true litmus test for any type of dietary pattern you have is: how are you feeling? Are you able to have the level of daily activity that you wish? Anyhow, good luck with your fitness journey!
@@sherwinmoscow9455 I like your reply. Just go by common sense or how you feel and perform. Protein has taken on a mythical status. I'm 62 years on this planet and I've probably heard of every physical ailment that people have had and I've never ever heard of anyone tell me that they were protein deficient. Unless you are a bodybuilder, then you don't need supplementation. This might sound controversial, but bodybuilding is an extreme or abnormal activity. I dont think people even bodybuilded a 100 years ago or had competitions, but i stand to be corrected on that one. With bodybuilding, you are pushing and developing your body way beyond what it needs to be to function as a human on this planet...thatvis why its abnormal. The majority of people do it just for looks...nothing at all wrong with that if you are into it but the danger is if you are pushing your body to the extreme for a certain look, then you can fall into the trap of doing extreme things like taking a lot supplementation, eating crap food, putting the body through too much hard work that you cant even get up off the toilet seat, or worse again....even take drugs to achieve those goals. We see the dangers and pitfalls in altering our bodies not just in bodybuilding....look at all plastic surgery, implants, injections that are going on. Also I wouldn't rely on one word of Dr. Attia. On a few occasionsmore recently, he has backed tracked on a few things that he has said years ago and even published in books. In one example in an interview in a video I think with Chris Williamson, he states he no longer does a certain exercise because he now believes it has no value...this is about 10 years on after making the recommendation and putting it in a book. So a lot of Attia fanboys were doing that exercise for years for nothing. There was other stuff too. Who is to say he won't back track on his take with protein in 5 or 10 years time or other stuff as well and you could be poisoning your body with crap supplementation which is a processed food no different to other processed foods. Truth is man has been living long lives without supplementation for centuries.
This is great. I’m too cheap to buy protein powder so i use frozen peas for extra protein in my smoothies or boiled frozen mung beans. I even keep frozen soaked peeled raw mung beans to replace just egg for my baking & cooking. I’ve been on low protein diet for 5yrs+ to keep my cancer from coming back (10% of total calories)
i wish you to stay well forever💚 And this is really true for proteins and cell growth by cancer? Good to know those things help and educate others with that problem
@@ariasworld9991 i don’t know for sure but i’ve shared my low protein diet advice by my doctor to everyone else who had cancer diagnosis & the ones who tried it & stick w/ it all said their cancer not been back since. The was 1 girl friend i told to try when her cancer came back, and she did it 3 yrs ago. She told me this low protein diet actually beat her cancer.
Thank you! Every time I see a vegan UA-camr adding all these powders, including protein, I’m like whyyyyy?!?! If you’re eating a wfpb diet, you’ll get everything you need. It makes it look like you can’t thrive being plant based without them and YOU CAN!
I love Dr Klaper so intelligent and funny! I remember UA-cam where he talks about walking down to supermarket aisle and some cookie would say like Oreos is calling out your name to respond you're not food! Something funny like that anyway, thank you! We don't need all the protein that we're told we need but we do need is a lot more fiber! We mostly aren't protein deficient for the most part we are fiber deficient
I like lifting weights and am vegan. Whenever I up my protein I can see and feel a big difference. When I bring it back down to just getting protein form my food, without additional protein I see a quick decline. As I get older I'm starting to more only from food, but do cycle on and off of powders. Not sure what your take is on protein for vegan weight lifters who are trying to optimize their physique? I'd love to hear your thoughts. Ps. I've learned SO much from you over the years. Thanks for all that you do.
So what about bodybuilders who are continuously breaking down muscle tissue in the gym? Do they not need extra than the ordinary person who isnt working out regularly or at all? Also they say for people who lift weights regularly to aim for 1 gram of protein per pound of lean body mass so what's the advice on this context 🤔
He said to eat it in whole plant form: extra helping of lentil soup, hummus, bean burrito - so you get extra protein with all the benefits of whole plant food, not the ultra-processed protein powder that strains your kidneys and raises insulin levels in the blood.
@@paulveg8524 that I can understand makes sense to get it more naturally from food rather than supplements, but I also meant how much protein a day in general, as in the fitness world, especially bodybuilders or people who lift weights to try get bigger and stronger, than would he suggest they would need whats always been widely accepted in the fitness world which is 1 gram of protein per pound of lean bodyweight? So I weigh around 160 pounds im also carrying more fat than I would like as am around 18-19 % at the mo so my lean body mass would roughly put me at an intake of about 130 pounds of protein a day, also bodybuilders need more protein than the average person due to breaking down muscle tissue regularly
I'm not a bodybuilder, but I do work out quite a bit*, and I really don't count macros. I'm 105kg right now with a bit more body fat since I bulked until 3 weeks ago, and I eat around 3.1k calories. I structure my meals around Dr. Greger's daily dozen with just more lentils or beans added, but I tend to focus more on carbs for the energy. This, from a quick napkin calculation, gets me in the range of 100-130g of protein, depending on the specific meals I ate that day. I still build muscle. I haven't been doing this much exercise for that long though, I was pretty sedentary until mid-2018 and slowly ramped it up while getting more fit and cleaning up my diet. I might have to increase the amount of protein I eat in the future, but so far I've had amazing results with what I'm doing, which leads me to believe there's not really a need for protein powders and that 1g/pd body weight is not necessary. * When it was possible I went bouldering 2-3 times a week for 2-4 hrs - one of those times and ~90 mins the others - did ~1 hr of cardio 2-3 times/wk, as well as ~45 mins of strength exercise 2-3 times/wk. Right now, since I can't go to the climbing gym that often, I do the cardio as well as strength exercise 5-6 times/wk for ~30 mins, and I boulder 1-2 times/wk for ~90mins.
If your goal is putting on muscle via a WFPBD then you better LOVE eating. It's a great eating style for weight loss, but the amount of eating for muscle gain is ridiculous. From my experience, just by adding a pea protein smoothy (with banana, oats, berries etc) each day I've gone from losing weight to actually putting on around 1+kgs of lean muscle a month. But if your not very active then no need for protein supps :-)
Protein powders are usually consumed as a liquid without much fiber or fat, and generally speaking, liquids digest faster than whole foods. So that means protein powder supplements poured into protein shakes or smoothies will be absorbed more quickly than most dietary protein.
RE: Protein and Prostate Cancer Study (Meta Analysis): "Association between dietary protein intake and prostate cancer risk: evidence from a meta-analysis" Results: At the end, a total of 12 articles comprising 13,483 prostate cancer cases and 286,245 participants were included. The summary RR and 95%CI of the highest protein intake compared to those with the lowest protein intake on prostate cancer risk were 0.993 (95%CI = 0.930-1.061), with no between-study heterogeneity found (I2 = 0.0%, P = 0.656). Moreover, the association was not significant on prostate cancer risk with animal protein intake [RR = 1.001, 95%CI = 0.917-1.092] or vegetable protein intake [RR = 0.986, 95%CI = 0.904-1.076]. The results were not changed when we conducted subgroup analysis by study design, cancer type, or geographic locations. We did not detect any publication bias using Egger's test (P = 0.296) and funnel plot. Conclusion: Our study concluded that protein intake may be not associated on prostate cancer." pubmed.ncbi.nlm.nih.gov/30041648/
What if you consume the protein powder together with a whole plant-based meal? Won't the amino acids be more slowly absorbed because they have to be digested with all that fibre and the rest of the whole meal?
It is now recommended by numerous respected docs that one should get ca.1.7 gr of protein per kilo. You can find this all over the place - do your research. If this is true that is a lot of protein and it takes a concerted effort to achieve this.
I’m newish (again) to vegan food but I’m not great with beans, pulses and lentils... can anybody advise the best route to try and eat these without them bloating me and giving me bad crippling gas.. this is the reason I gave up being a vegan a few years ago... I’m now eating amaranth, buckwheat and egg whites (still) until I can resolve this... nuts, seeds, hemp seeds, flax etc.. any advice would be great please as really want to achieve this this time... I lift weights 4 times weekly and seem to still be building slight muscle which I’m happy with... been about 3 months eating like this but need more choice... thanks... I’m also gluten intolerant and 50yrs but slim
Soak legumes overnight or at least 6hours and then rinse it. When you cook beans for example...you should put them in water and set on heat. When water become boiled, throw that water and put a new water and cook it like that. I find that chickpeas also bloat me when I don't soak them long enough. They need bit longer than beans. Overnight will work. If you can, change water once in between. And cook them bit more. Until they are really really cooked and soft. That should help about bloating.
And use at the beginning lower amount of whole grains(fiber) so that your body can adapt more easily. Start with processed grains and go step by step towards whole grains. Eat smaller portions but more often. Chew good but slowly. You can make a diet diary. So you can see which foods and in what amount gives you those problems right now. I also experienced that at the beginning. Don't worry. I will not last forever :)
If you're eating sufficient calories, you'll have sufficient protein, so you can just avoid the things that don't sit right with you. So if you can't do beans and lentils, you don't have to. Some nutrient dense powerhouse vegan foods include quinoa, avocado, nuts (walnuts especially), potatoes (especially sweet potatoes), oatmeal (I do overnight oats), dark leafy green salads, sprouted grain breads, almond butter (no additives, just ground almonds, etc.) etc.....PlantbasedAthlete has a good video titled "A 7+yr Plant Based Athletes Guide to Staying & Thriving Vegan Long Term || A No BS Simple Plan", check it out....
If somebody actually works out vigorously and weight trains, maybe half the recommended dose would be okay. I guess 2 scoops would be 21 grams of protein. What I do is just take 1 scoop and get half that amount. We don't have to take as much of it as they want us to. Probably not that bad if we do it that way, moderation.
Even an overall of hundred grams of protein in my 3000cal wfpb-diet with moderate-intensive training each day seems to promote issues with prostate. Rly wonder how can anybody do more than ~80grams of protein for let's say a standart 2500cal intake especially with (almost) no physical activity at all.
The RDA for protein is based upon a 50% of the protein coming from "High Quality" sources. While lentils and other plant foods contain reasonable amounts of protein, the bioavailability is MUCH lower than for the so called high quality protein sources. Sarcopenia is a major issue in older adults, and exercise and even more than the RDA recommends for protein is important. Many world class longevity researchers agree on this. Longo, Sinclair, etc.The Doctor's mechanistic apprehensions are NOT supported by studies. I am vegan, by the way.
@Peter the NWO Rabbit The research shows that between 1.2 and 1.6 gm/kg is optimal for protein. Further those numbers are relative to high bio available protein sources. Note that the minimum is 50% above RDA. The more skeletal muscle you have the better your health, your insulin sensitivity increases, and one sees improvements in the other metabolic biomarkers as well.
@Peter the NWO Rabbit Yes, but with RDA levels of protein, you will limit SUBSTANTIALLY the total muscle mass you accrue. This is not opinion, the data is absolutely unequivocal in this regard. Exercise is the driver of anabolism, but in the absence of requisite protein it is limited.
@Peter the NWO Rabbit Completely false. If you argue that under 1.2gm/kg of High Quality Protein is non needed for optimal muscle growth, the literature overwhelmingly says you are wrong. If you argue that more muscle is not beneficial for metabolic health including insulin sensitivity, the literature overwhelmingly condemn you again. If you fall back upon mechanistic arguments regarding IGF1 and MTorc1, you have to demonstrate in humans that these things actually increase longevity. The data at the moment is very sparse. If you want to fast for 3 days one a month, it may be a good idea, but how often? How long? No one yet knows. We do know however you are completely wrong about protein and skeletal muscle.
The quality of plant proteins have being understimated by several points in protein digestibility amino acid corrected score, and finally are much more similar as meat score, for example. In all other scores plant proteins and animals proteins for essential amino acids are almost equal or equal.
@@anonimogonzalezperez4951 I am not sure of your point? Are you contending that the RDA is incorrect? That Leucine is sufficient in most plant proteins for MPS? That one need not supplement protein on a vegan diet? That all the data that shows for athletes, 1.2-1.6 g/kg and as high as 1.8 g/kg showing clear benefit is wrong? That you will stimulate mTorc1 or IGF1 detrimentally?
WATCH ⇒ Muscle Building - Be Safe & Avoid Kidney Dangers On A High Protein Diet - ua-cam.com/video/CwEYjd1LHsU/v-deo.html
WATCH ⇒ Macronutrients - Burning Carbohydrates, Fats & Protein - ua-cam.com/video/oBzVIVLPTec/v-deo.html
❓If you'd like to post a question please do so over on Instagram Stories on Saturday and my assistant Annie will add it to our list to review.
👉Post Questions: instagram.com/stories/doctorklaper/
Thank you for this. I'm trying to gain necessary weight healthy weight.
I train 2-3 times per week, consider myself a natural bodybuilder (at least trying to be bigger than average human + work out regularly) and I switched to plant-based ~1.5 years ago. Two main reasons were: experiment if you really can combine working out and certain visual looks with a vegan lifestyle (you definitely can, and even strength figures remained almost the same), other factor being ethical reasons (definitely sleeping better at night knowing that nobody died because of my eating habits).
Yet I do supplement and here is why.
I eat usually 3 times per day. Breakfast usually is a mix of carbs/proteins/fats e.g. various stews with say peanuts as a snack. Lunch is heavily oriented on carbs as I need those to keep the focus at work and during workouts, without carbs, I just do not feel like myself really. Leaving dinner being again somewhat of a mix between protein and fats, I tend not to like carbs before sleep as I will not use them / during sleep we enter lipogenesis anyway and in my opinion, fats are more suitable / I feel better and look better :)
So I supplement during dinner to get "lean" protein, instead of eating e.g. beans or lentils which will give me X amount of carbs.
Plus for me even after 1.5 years on this diet, it seems there is a limit to how much my body wants/likes to have products like beans, soy, lentils even protein supplement as after a certain dose I get bloated feeling, extra gasses, really runny "output" - which neither feels good. So e.g. if I would eat a similar amount of protein even without supplements and in a form of soy, then I would get these negative side effects.
At the same time, I am regularly checking my blood (once / twice a year) and so far there have been no signs of kidney or any other issues really. All markers are within the norm.
Protein intake per day probably is around 100 gr being 90kg in body weight which keeps me within the range, maybe slight caloric deficit.
So should I be worried / maybe there are particular markers/analyses I should pay attention to given I am not planning to change supplementation anytime soon really?
Thanks in advance for the reply and keep doing what you are doing = sharing the knowledge!
First of all, well done for changing your way of eating. After listening to many influencers re: protein intake, there is a huge variation in recommendations. For instance, Dr. Peter Attia recommends twice the recommended dose (1.6 gr per kg) due to: your level of exercise, and the fact that plant protein is less bioavailable than animal protein. For me, as an older adult (69) he says that seniors even has less ability to extract macronutrients from the food we consume. In my opinion, the true litmus test for any type of dietary pattern you have is: how are you feeling? Are you able to have the level of daily activity that you wish? Anyhow, good luck with your fitness journey!
@@sherwinmoscow9455 I like your reply. Just go by common sense or how you feel and perform. Protein has taken on a mythical status. I'm 62 years on this planet and I've probably heard of every physical ailment that people have had and I've never ever heard of anyone tell me that they were protein deficient.
Unless you are a bodybuilder, then you don't need supplementation. This might sound controversial, but bodybuilding is an extreme or abnormal activity. I dont think people even bodybuilded a 100 years ago or had competitions, but i stand to be corrected on that one. With bodybuilding, you are pushing and developing your body way beyond what it needs to be to function as a human on this planet...thatvis why its abnormal. The majority of people do it just for looks...nothing at all wrong with that if you are into it but the danger is if you are pushing your body to the extreme for a certain look, then you can fall into the trap of doing extreme things like taking a lot supplementation, eating crap food, putting the body through too much hard work that you cant even get up off the toilet seat, or worse again....even take drugs to achieve those goals. We see the dangers and pitfalls in altering our bodies not just in bodybuilding....look at all plastic surgery, implants, injections that are going on.
Also I wouldn't rely on one word of Dr. Attia. On a few occasionsmore recently, he has backed tracked on a few things that he has said years ago and even published in books. In one example in an interview in a video I think with Chris Williamson, he states he no longer does a certain exercise because he now believes it has no value...this is about 10 years on after making the recommendation and putting it in a book. So a lot of Attia fanboys were doing that exercise for years for nothing. There was other stuff too. Who is to say he won't back track on his take with protein in 5 or 10 years time or other stuff as well and you could be poisoning your body with crap supplementation which is a processed food no different to other processed foods.
Truth is man has been living long lives without supplementation for centuries.
This is great. I’m too cheap to buy protein powder so i use frozen peas for extra protein in my smoothies or boiled frozen mung beans. I even keep frozen soaked peeled raw mung beans to replace just egg for my baking & cooking. I’ve been on low protein diet for 5yrs+ to keep my cancer from coming back (10% of total calories)
i wish you to stay well forever💚
And this is really true for proteins and cell growth by cancer?
Good to know those things help and educate others with that problem
@@ariasworld9991 i don’t know for sure but i’ve shared my low protein diet advice by my doctor to everyone else who had cancer diagnosis & the ones who tried it & stick w/ it all said their cancer not been back since. The was 1 girl friend i told to try when her cancer came back, and she did it 3 yrs ago. She told me this low protein diet actually beat her cancer.
That's very interesting; thanks for your information.
Thank you! Every time I see a vegan UA-camr adding all these powders, including protein, I’m like whyyyyy?!?! If you’re eating a wfpb diet, you’ll get everything you need. It makes it look like you can’t thrive being plant based without them and YOU CAN!
great info, because, at this time, there is a shift in nutrition to the protein era, vegan or not...
I love Dr Klaper so intelligent and funny! I remember UA-cam where he talks about walking down to supermarket aisle and some cookie would say like Oreos is calling out your name to respond you're not food! Something funny like that anyway, thank you! We don't need all the protein that we're told we need but we do need is a lot more fiber! We mostly aren't protein deficient for the most part we are fiber deficient
I like lifting weights and am vegan. Whenever I up my protein I can see and feel a big difference. When I bring it back down to just getting protein form my food, without additional protein I see a quick decline. As I get older I'm starting to more only from food, but do cycle on and off of powders. Not sure what your take is on protein for vegan weight lifters who are trying to optimize their physique? I'd love to hear your thoughts. Ps. I've learned SO much from you over the years. Thanks for all that you do.
So what about bodybuilders who are continuously breaking down muscle tissue in the gym? Do they not need extra than the ordinary person who isnt working out regularly or at all? Also they say for people who lift weights regularly to aim for 1 gram of protein per pound of lean body mass so what's the advice on this context 🤔
He said to eat it in whole plant form: extra helping of lentil soup, hummus, bean burrito - so you get extra protein with all the benefits of whole plant food, not the ultra-processed protein powder that strains your kidneys and raises insulin levels in the blood.
@@paulveg8524 that I can understand makes sense to get it more naturally from food rather than supplements, but I also meant how much protein a day in general, as in the fitness world, especially bodybuilders or people who lift weights to try get bigger and stronger, than would he suggest they would need whats always been widely accepted in the fitness world which is 1 gram of protein per pound of lean bodyweight? So I weigh around 160 pounds im also carrying more fat than I would like as am around 18-19 % at the mo so my lean body mass would roughly put me at an intake of about 130 pounds of protein a day, also bodybuilders need more protein than the average person due to breaking down muscle tissue regularly
I'm not a bodybuilder, but I do work out quite a bit*, and I really don't count macros. I'm 105kg right now with a bit more body fat since I bulked until 3 weeks ago, and I eat around 3.1k calories. I structure my meals around Dr. Greger's daily dozen with just more lentils or beans added, but I tend to focus more on carbs for the energy. This, from a quick napkin calculation, gets me in the range of 100-130g of protein, depending on the specific meals I ate that day. I still build muscle.
I haven't been doing this much exercise for that long though, I was pretty sedentary until mid-2018 and slowly ramped it up while getting more fit and cleaning up my diet. I might have to increase the amount of protein I eat in the future, but so far I've had amazing results with what I'm doing, which leads me to believe there's not really a need for protein powders and that 1g/pd body weight is not necessary.
* When it was possible I went bouldering 2-3 times a week for 2-4 hrs - one of those times and ~90 mins the others - did ~1 hr of cardio 2-3 times/wk, as well as ~45 mins of strength exercise 2-3 times/wk. Right now, since I can't go to the climbing gym that often, I do the cardio as well as strength exercise 5-6 times/wk for ~30 mins, and I boulder 1-2 times/wk for ~90mins.
Too much protein wreaks havoc. Stick to a WFPB diet. Everyone will be fine. No protein powders or unnecessary supplements.
If your goal is putting on muscle via a WFPBD then you better LOVE eating. It's a great eating style for weight loss, but the amount of eating for muscle gain is ridiculous. From my experience, just by adding a pea protein smoothy (with banana, oats, berries etc) each day I've gone from losing weight to actually putting on around 1+kgs of lean muscle a month. But if your not very active then no need for protein supps :-)
Yea you gotta eat like a man when gaining weight on wfpb. Massive meals Avocados and nut butters help. But yeat it is ridiculous lol
Thanks for the info
Protein powders are usually consumed as a liquid without much fiber or fat, and generally speaking, liquids digest faster than whole foods. So that means protein powder supplements poured into protein shakes or smoothies will be absorbed more quickly than most dietary protein.
Thank you, I'm a truck driver so I'm limited so I take powders
I am 70Kg and i would like to keep muscle as i age what would you recommend? I also have clubbed foot so how can i keep my health?
Thank you so much!!!!!!!!!!!!!!!!
You're welcome!
Excellent presentation. The Doc is knowledgeable.
RE: Protein and Prostate Cancer
Study (Meta Analysis):
"Association between dietary protein intake and prostate cancer risk: evidence from a meta-analysis"
Results: At the end, a total of 12 articles comprising 13,483 prostate cancer cases and 286,245 participants were included. The summary RR and 95%CI of the highest protein intake compared to those with the lowest protein intake on prostate cancer risk were 0.993 (95%CI = 0.930-1.061), with no between-study heterogeneity found (I2 = 0.0%, P = 0.656). Moreover, the association was not significant on prostate cancer risk with animal protein intake [RR = 1.001, 95%CI = 0.917-1.092] or vegetable protein intake [RR = 0.986, 95%CI = 0.904-1.076]. The results were not changed when we conducted subgroup analysis by study design, cancer type, or geographic locations. We did not detect any publication bias using Egger's test (P = 0.296) and funnel plot.
Conclusion: Our study concluded that protein intake may be not associated on prostate cancer."
pubmed.ncbi.nlm.nih.gov/30041648/
It's more the protein source that's important. E.g. there's a strong link between dairy and prostrate cancer.
great video thanks
What if you consume the protein powder together with a whole plant-based meal?
Won't the amino acids be more slowly absorbed because they have to be digested with all that fibre and the rest of the whole meal?
It is now recommended by numerous respected docs that one should get ca.1.7 gr of protein per kilo. You can find this all over the place - do your research. If this is true that is a lot of protein and it takes a concerted effort to achieve this.
1.7g if youre a top athlete. A normal person that works out 4x a week doesnt need 1.7g.
1-1.4 is completly fine.
Thank you 🙏 I needed this information 👏
I’m newish (again) to vegan food but I’m not great with beans, pulses and lentils... can anybody advise the best route to try and eat these without them bloating me and giving me bad crippling gas.. this is the reason I gave up being a vegan a few years ago... I’m now eating amaranth, buckwheat and egg whites (still) until I can resolve this... nuts, seeds, hemp seeds, flax etc.. any advice would be great please as really want to achieve this this time...
I lift weights 4 times weekly and seem to still be building slight muscle which I’m happy with... been about 3 months eating like this but need more choice... thanks...
I’m also gluten intolerant and 50yrs but slim
Soak legumes overnight or at least 6hours and then rinse it. When you cook beans for example...you should put them in water and set on heat. When water become boiled, throw that water and put a new water and cook it like that.
I find that chickpeas also bloat me when I don't soak them long enough. They need bit longer than beans. Overnight will work. If you can, change water once in between. And cook them bit more. Until they are really really cooked and soft. That should help about bloating.
And use at the beginning lower amount of whole grains(fiber) so that your body can adapt more easily. Start with processed grains and go step by step towards whole grains.
Eat smaller portions but more often. Chew good but slowly.
You can make a diet diary. So you can see which foods and in what amount gives you those problems right now.
I also experienced that at the beginning. Don't worry. I will not last forever :)
Here's video by Dr Klaper:
Canned Beans vs. Dried Beans, Is There A Difference?" on UA-cam
ua-cam.com/video/pbw0TRW9w2c/v-deo.html
Here's another video by Dr Klaper:
Watch "Bloating - How To Reduce Bloating And Gas" on UA-cam
ua-cam.com/video/hNhyJSBqz2Q/v-deo.html
If you're eating sufficient calories, you'll have sufficient protein, so you can just avoid the things that don't sit right with you. So if you can't do beans and lentils, you don't have to. Some nutrient dense powerhouse vegan foods include quinoa, avocado, nuts (walnuts especially), potatoes (especially sweet potatoes), oatmeal (I do overnight oats), dark leafy green salads, sprouted grain breads, almond butter (no additives, just ground almonds, etc.) etc.....PlantbasedAthlete has a good video titled "A 7+yr Plant Based Athletes Guide to Staying & Thriving Vegan Long Term || A No BS Simple Plan", check it out....
If somebody actually works out vigorously and weight trains, maybe half the recommended dose would be okay. I guess 2 scoops would be 21 grams of protein. What I do is just take 1 scoop and get half that amount. We don't have to take as much of it as they want us to. Probably not that bad if we do it that way, moderation.
Even an overall of hundred grams of protein in my 3000cal wfpb-diet with moderate-intensive training each day seems to promote issues with prostate. Rly wonder how can anybody do more than ~80grams of protein for let's say a standart 2500cal intake especially with (almost) no physical activity at all.
Ask any buffalo, for digestive reference? A ruminant?
Excellent info
Bodybuilders & athletes? 150g plus a day?
@henchherbivore
The RDA for protein is based upon a 50% of the protein coming from "High Quality" sources. While lentils and other plant foods contain reasonable amounts of protein, the bioavailability is MUCH lower than for the so called high quality protein sources. Sarcopenia is a major issue in older adults, and exercise and even more than the RDA recommends for protein is important. Many world class longevity researchers agree on this. Longo, Sinclair, etc.The Doctor's mechanistic apprehensions are NOT supported by studies. I am vegan, by the way.
@Peter the NWO Rabbit The research shows that between 1.2 and 1.6 gm/kg is optimal for protein. Further those numbers are relative to high bio available protein sources. Note that the minimum is 50% above RDA. The more skeletal muscle you have the better your health, your insulin sensitivity increases, and one sees improvements in the other metabolic biomarkers as well.
@Peter the NWO Rabbit Yes, but with RDA levels of protein, you will limit SUBSTANTIALLY the total muscle mass you accrue. This is not opinion, the data is absolutely unequivocal in this regard. Exercise is the driver of anabolism, but in the absence of requisite protein it is limited.
@Peter the NWO Rabbit Completely false. If you argue that under 1.2gm/kg of High Quality Protein is non needed for optimal muscle growth, the literature overwhelmingly says you are wrong. If you argue that more muscle is not beneficial for metabolic health including insulin sensitivity, the literature overwhelmingly condemn you again. If you fall back upon mechanistic arguments regarding IGF1 and MTorc1, you have to demonstrate in humans that these things actually increase longevity. The data at the moment is very sparse. If you want to fast for 3 days one a month, it may be a good idea, but how often? How long? No one yet knows. We do know however you are completely wrong about protein and skeletal muscle.
The quality of plant proteins have being understimated by several points in protein digestibility amino acid corrected score, and finally are much more similar as meat score, for example. In all other scores plant proteins and animals proteins for essential amino acids are almost equal or equal.
@@anonimogonzalezperez4951 I am not sure of your point? Are you contending that the RDA is incorrect? That Leucine is sufficient in most plant proteins for MPS? That one need not supplement protein on a vegan diet? That all the data that shows for athletes, 1.2-1.6 g/kg and as high as 1.8 g/kg showing clear benefit is wrong? That you will stimulate mTorc1 or IGF1 detrimentally?
It’s not good