Protein: Quality, Not Quantity Is Paramount
Properly balanced plant-based protein can offer several advantages over more traditional animal-based options. I discovered this along the way when I was searching for a performance advantage. At the age of 15 I made the concerted decision that I wanted to race Ironman triathlons professionally. Aware that staking the odds of making this happen in my favor would rely heavily upon a sound nutritional strategy, I began to search for one. Going somewhat against the grain, I decided to experiment with a plant-based diet. As you might imagine, criticism flowed: where would I get my protein? Until it worked. I raced Ironman triathlons professionally for seven years, all on a plant-based diet. I honestly believe that the detail I applied to my nutrition program was a large reason for me even having a Pro Ironman career at all. The following is what I learned about protein and how you can apply it to boost your overall performance, improve muscle tone and increase your energy level.
It was once thought that only animal protein was complete and therefore a superior source to plant-based options. Complete protein is comprised of all ten essential amino acids. By definition, essential amino acids cannot be made by the body; they must be obtained through dietary sources. And, in fact, there are actually several complete plant protein sources. However, to obtain all amino acids in high quantities, it’s advantageous to consume several complementary sources of protein on a regular basis. For example, hemp, yellow pea and brown rice protein make up a superior amino acid profile that rivals any created in the animal kingdom.
Additionally, one of the big advantages of properly balance whole food, plant-based protein over animal protein is its only slightly acidic or neutral pH. In contrast, highly processed foods are acid forming, and even more so are animal based foods. Whey protein isolate, for example, is highly acid forming. Whey, strait from the cow, would be numeral and even slightly alkaline, but once the protein gets isolated (therefore rendering it no longer a whole food) and it is then pasteurized, these two steps of processing lower its pH, making it considerably more acid-forming. Meat, pork in particular, is also highly acid forming. Acid forming foods include all those that are cooked at a high temperature or highly processed. Among the most acid forming are meat, coffee, pasteurized milk and cheese, prescription drugs, margarine, artificial sweeteners, soft drinks and roast nuts as well as all refined flour-based foods. Refined flour-based foods include: most commercial breakfast cereal, white pasta, white bread, conventional baked goods.
As a basic rule, the more that has been done to the food, the more acid forming it will be. The less that has been done to alter its original state, the more alkaline forming it will be.
It’s advantageous to maintain a neutral pH. Eating too many acid forming foods will promote inflammation, reduce immune function and cause highly-alkaline calcium to be pulled from the bones to keep the blood in its neutral state of 7.35. This of course leads to lower bone density and in many cases, osteoporosis. In fact, the over consumption of highly refined foods is the reason that we as North Americans are contracting osteoporosis at a younger age than ever before in history.
The most alkaline forming foods are those with chlorophyll, the green pigment in many plants. Leafy greens for example. Hemp is an excellent example in that is contains complete protein, yet the fact that it is not isolated and that it contains chlorophyll helps maintain a more alkaline pH.
A large salad is also a good high-quality protein option. I realize that when many people think salad, protein is not usually what comes to mind. Although, dark types of lettuce are up to 40% protein and spinach registers at about 45% protein. Since leafy greens are light, of course, this doesn’t add up to astonishingly high numbers in term of grams of protein. However, since protein in leafy greens is already in amino acid form, the kind usable by the body, it doesn’t have to be converted; therefore it saves the consumer energy. The body can’t use protein as is, it must convert it to amino acids first. Therefore in my book Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life, I classify foods with this quality as “one-step nutrition” foods. They offer a significant advantage. Since the step of converting protein to amino acids is eliminated, the body will conserve energy through the assimilation process. And, because of this energy savings, you will have a greater amount. If you don’t spend it, you still have it; that’s the premise of another one of the core principals in Thrive called “energy through conservation as opposed to consumption.”
If a large enough salad is eaten, taking into consideration its “one-step nutrition” quality and therefore its ability to provide more energy than foods that don’t assimilate as efficiently, a substantial amount of usable protein will be ingested.
“Pseudo grain” is the term given to what is technically a seed, yet commonly referred to as a grain. Examples include: amaranth, buckwheat, quinoa and wild rice. Since they are all in fact seeds, their nutritional profile closely reflects that. They are gluten free, and higher in protein than grains. They can also be easily sprouted. The sprouting process converts the protein in pseudo grains into amino acids, putting them in the one-step nutrition category, thereby significantly improving their digestibility. Additionally, sprouting raises their pH making them an alkaline-forming food. And with greater than 20 percent protein in amino acid form and superior digestibility, pseudo grains are a sound protein source. Adding half a cup of sprouted buckwheat to a large salad will certainly yield a high-quality protein meal.
Brendan Brazier: Professional Ironman triathlete, two-time Canadian 50km ultra marathon champion , bestselling author on plant-based performance nutrition, and formulator of Vega whole food nutritional products. www.brendanbrazier.com
- Posted by Brendan on March 5, 2009 at 9:51 am
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Tagged as: nutrition, protein
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Great post, thank you! And what a coincidence seeing you here: I bought your book last week in order to educate myself on ‘low-stress’ foods. I had heard that you wrote specifically about how diet affects the adrenal glands. I am suffering from severe adrenal fatigue, and hope diet changes will aid my recovery. Some of the products you use are not so easy to obtain where I live, so I’ll have to improvise a bit…Hemp for example: I have asked in my health food store and they don’t have it. (And this is Amsterdam of all places
) Thanks for researching and writing, and good luck with your sporting career.
Oh, and maybe this is a silly question but does anyone know whether the protein in veggies ends up in your juice , when juicing???
Hi Brendan!
Your Vega line is absolutely amazing! I use your Vega Food Optimizer shake (really enjoy the Vanilla Chai flavor) is very filling and contains gelatinized Maca which is a “must” supplement for me! Also, your new Whole Food Vibrance Bars are awesome: my favorite is Green Synergy flavor with all those raw, alkalizing, green ingredients in there – its the most nutritious raw bar on the market, I am sure of it! I read your book two years ago and it was a true eye opener for me, as I was trying to finally shake off my dairy “addiction”. Also, your EFA oil blend is super in salads and is a great skin moisturizer, as well! Perfect for very dry, menopausal skin types! So, thanks for the great products and thanks for spreading the word that vegan lifestyle has plenty of protein and it’s not about deprivation at all, as so many folks out there think!
Mary
Well you hit the mother load on this one.. for all of us sick of responding to that never ending question.. ” Honey you’re gonna get sick eating no protien on this vegan plan. This one blog can be run off and handed out and it explains things so easily it hurts.. bam.. what a good blog. thanks and this one is a keeper. Callie
Hi Brendan! I enjoy your Whole Food Smoothie Infusion! Great info you shared. I’m wondering, given these alternative forms & sources of protein, what your take is on how much the body actually needs to be healthy & function well, particularly given that a common response from vegans who understand the value of plant-based proteins say, “your body doesn’t NEED that much protein!” So given, your exploration & experience in this realm, what are your thoughts about quantity of these plant-based proteins needed for optimal health? Thanks.
Michalene
Hi
Great post thank you..
I’m confussed about buckwheat sprouts,
I’d recently heard Brian Clement say that they are toxic I wonder if you have heard anything about this.
many thanks
kate
I’m forwarding this to my fiance, who yesterday told me that he read that there are certain vital proteins/fatty acids that can only be found in meat. Thanks for giving me some backup!
You can get Hemp at rawfoodworld.com 3 lbs for 30.00, an excellent deal.
Brendan! I met you at Fit Expo last year and I still use the blue bottle you gave me! Love this info, am sending it to my husband, he is struggling with going raw and working out etc.
You are an inspiration!
debbie
Hi!
I am Brazilian and I don’t know English very well, so I’m sorry for my bad English.
But I watched your film months ago when it was showed here in Brazil and I was fascinated with his life story and history of life of all others.
I am only 15 years old but always wanted to be a doctor. An oncologist. When I saw the film met a new cancer’s face that I didn’t know yet. I Never live with a people with cancer, but this disease so frightening and challenging always enchanted me. I know: This is so weird to say,but I always wanted to know more about it. And you showed me that really worth Work very hard just for help and make more easy this word so frightening thar is “cancer”.Today I know that I really want to be an oncologist.
Everyone should follow your life as a kind of example. No matter if you already lived in some way with cancer or not. Just to see how live realy is: Wonderful.
Thank you for everything. I’m sorry for take your time… I know that you guyas are very busy with your beatiful work and congratulations to all!
I will do everything to understand the posts and comments here.
Kisses
Great post. I also just blogged about protein in plant based diet so very timely!
Casey
http://lifestyleraw.blogspot.com
Hi Brenden and Blog Posse,
I love this post. Have you ever heard of Shiloh Farms organic 100% whole grain SPROUTED f;ours? I just found them in my health food store and the package says that the flour digests as a vegetable. Kinda what you are saying about the grain sprouting back into a plant. The flavor is amazing and I don’t feel guilty have a pancake or two the night before a race. Check it out and let us know what you think. Thanks for the inspiration.
He is such a super star – love his products and book.
Cheers,
Kristen
I’m a huge fan! The Thrive Diet is helping me reverse my adrenal fatigue as well as resetting my body so that it learns to burn fat properly. Great post!
Bueller
I am so grateful to have found this blog posted. I have been trying to adopt a gluten free diet and overall healthier eating. I did notice that the Vegan Energy Bars contain wheat grass. Are the recipes in your book gluten free?
Thank you for sharing,
Sue
Thanks for all of your nice comments. I’m glad you like the post and that it’s helped some of you.
Sue,
All the recipes in the book are gluten free. And wheat grass in the Vega bars is also gluten free. Gluten does not develop in the plant until later in its life, so grasses of all kinds are gluten free.
Hope that helps. I’ll post another article soon.
Brendan
Thank you for your quick reply. Now I don’t need to delay in getting my hands on some.
You made some good points there. I did a search on the topic and found most people will agree with your blog.
Brendan, I’m hoping for help in finding an optimal fuel for as a runner while trying to cut out sugars due to candida issues. I was taking Hammer gels before and during endurance runs but having a hard time with the sugars. Any ideas? I’m not one who can go out for more than a few miles without fueling right beforehand.
I appreciate any guidance!
Brooke
If you ever want to hear a reader’s feedback
, I rate this post for four from five. Detailed info, but I just have to go to that damn msn to find the missed pieces. Thanks, anyway!
Just discovered your blog and IT ROCKS! I absolutely love your style – it’s very authentic.
Thank you so much for the very informative article. I was wondering as Ambidee asked and being also curious.
when you add the leafy greens to our juicer, will we still get all the nutrients and proteins?
Thanks Brendan