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All You Need To Know About Plant Protein – Because It Builds Muscle The Same, If Not Better, Than Meat

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Related CE Article: Plant Based Protein vs Protein From Meat. Which One Is Better For Your Body? 

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An often cited “fact” is that vegetarians and vegans will struggle to build muscle because they don’t have enough protein in their diet. Non meat eaters are often told that getting sufficient protein is impossible due to the relative lack of plant protein available. Of course this is not true at all; while it is undeniably more difficult to hit your protein targets when abstaining from meat, it is absolutely possible.

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In this article we will be talking all things related to plant protein. We will explore the plant-based protein foods you can eat and the plant protein powders you can use to supplement your diet. But first we will take a look at the benefits of protein and how much protein you really should be consuming per day.

The Benefits of Protein

Why is protein such an important macro nutrient? Well it happens to be very useful for people trying to lose weight, maintain weight, or gain weight… which is basically everyone! It can increase your metabolism (due to it being hard to digest compared to carbohydrates and fats), preserve muscle while dieting, help contribute to weight loss, and aid muscle building. It also increases satiety (that feeling of being full after a meal), which helps people to avoid overeating.

Without protein, your body would not be able to maintain muscle mass. This might sound fine to some of you in theory, particularly anyone who “doesn’t want to get too bulky,” but if you desire a toned body, better overall fitness, or ease of movement in your old age, then you would want to avoid losing muscle.

For any vegan bodybuilders out there, protein is even more important. Without sufficient protein, you will never be able to build muscle. That’s because protein is essential for the repair and rebuilding of muscle fibres after a workout. There is a process called muscle protein synthesis, which uses dietary protein to build and repair muscles. If you don’t have sufficient protein, then your muscles will either stay the same or even lose size.

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Recommended Protein Intake

The amount of protein you can take per day is a long-debated issue, but suffice it to say that if you have no long term kidney problems, there is no upper limit to the amount that you can safely take. This doesn’t mean that you can eat 400g a day, it just means the range is quite large. A recent study found that natural bodybuilders benefit from anywhere between 2.3-3.1g of protein per kg of body weight. This doesn’t sound like much of a difference, but for a 100kg person, that could represent an 80g per day difference. Now, most people are not wannabe bodybuilders, so it would make sense to aim for the lower end of the scale. A target of between 1.5-2g per kg of body weight would be perfect. Let’s say you are 60kg; then your protein target would be between 90g and 120g per day.

Protein in Vegetarian & Vegan Diets

Most vegetarians and vegans do not hit their protein intake targets, but then, neither do meat eaters! It is one of the reasons why many people are overweight or not as strong as they should be. It’s hard to make generalizations about vegetarian or vegan diets because they can be so varied, but most protein tends to come from lentils, nuts, beans, or soy. Here are five of the best plant protein sources available:

· Tofu (10g of protein per 1/2 cup)
· Lentils (18g of protein per cup)
· Navy Beans (15g of protein per cup)
· Cashew Nuts (5g of protein per 1/4 cup raw nuts)
· Chia Seeds (4g of protein per 2 tbsp)

Of course, if you have been following a plant-based diet, then you are probably familiar with all five of these excellent protein sources. But what about plant protein powders? In the last few years, lots of vegan protein powders have become available, offering high quality, complete proteins coming from vegan-friendly sources.

Different Types of Plant Protein

There are a lot of plant-based protein powders out at the moment, and we are going to take a look at five of the best around. There’s soy protein, pea protein, hemp protein, rice protein, and pumpkin protein. We are going to be looking at isolate protein powders rather than concentrate, as these are superior (higher protein to calorie ratio).

  1. Soy Protein – Soy is a great source of protein, but tends to be quite high in fat and
    carbohydrates, meaning it can be quite difficult to increase protein without increasing everything else as well. Soy protein powder is made by isolating the protein and removing as much of the fat and carbs as possible. You end up with around 22g of protein per serving, with less than 1g of fat and around 2g of carbohydrates. Soy is often criticized in bodybuilding circles because some believe it increases estrogen in men, but if you are eating a diet high in cruciferous vegetables (broccoli, kale, sprouts, etc.), this should not be an issue.
  2. Pea Protein – A great alternative to whey protein, pea protein can contain up to 28g of protein per serving. It tends to work in a similar way to casein protein, being a slow digesting protein. This can increase satiety (feeling full after a meal) and is perfect for anyone on a diet.
  3. Hemp Protein – This form of protein comes from hemp seeds and is a very easily digested form of protein, similar to whey. Excellent for anyone who finds it difficult to digest certain foods, hemp protein powder is also high in fibre. Hemp protein tends to be a little lower in protein than soy or pea, with an average of 14-18g of protein per serving.
  4. Rice Protein – Rice protein powder comes from brown rice, and it is much higher in protein than help protein, managing to hit 24-30g of protein per serving.
  5. Pumpkin Seed Protein Powder – Probably the least known protein powder on this list, pumpkin protein is a really nice tasting and easily mixed protein powder. It has a wide range of benefits, and a decent protein to calorie ratio. It is around 63% protein, and is also high in fiber, vitamins, minerals, and fatty acids, too.

The Bottom Line

This article has given you five high protein plant-based foods, and five plant-based protein powders. Adding these to a calorie controlled diet will help you to lose weight, build muscle, or just maintain your size in a healthy and sustainable way. Good luck with getting lean and big and let us know if you had awesome results using plant-based protein!

Demmy is a fitness buff who believes in paying it forward by always aiming to inspire other towards achieving their own health and fitness goals.

Dive Deeper

These days, it’s not just knowing information and facts that will create change, it’s changing ourselves, how we go about communicating, and re-assessing the underlying stories, ideas and beliefs that form our world. We have to practice these things if we truly want to change. At Collective Evolution and CETV, this is a big part of our mission.

Amongst 100's of hours of exclusive content, we have recently completed two short courses to help you become an effective changemaker, one called Profound Realization and the other called How To Do An Effective Media Detox.

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Awareness

Psycho-Acoustic Medicine: Science Behind Sound Healing For Serotonin Production

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In Brief

  • The Facts:

    A number of studies and experiments have shown that sound can be used as medicine for various ailments and diseases.

  • Reflect On:

    Is our modern day medical industry truly interested in the health and well-being of people, or do profit and control take more priority?

Mental illness has reached an all time high in the world, and yet the modern day medicines to relieve symptoms have gained controversy. This is, in part, why people have dug up the past to better understand alternative ways of healing.

Sound, for instance, has been a tool for promoting the physical and emotional health of the body for as long as history can account for, deeply rooted in ancient cultures and civilizations. The ancient Egyptians used vowel sound chants in healing because they believed vowels were sacred. Tibetan monks take advantage of singing bowls, which they believe to be “a symbol of the unknowable” whose “vibrations have been described as the sound of the universe manifesting.”

“Our various states of consciousness are directly connected to the ever-changing electrical, chemical, and architectural environment of the brain. Daily habits of behavior and thought processes have the ability to alter the architecture of brain structure and connectivity, as well as, the neurochemical and electrical neural oscillations of your mind.”

Psychoacoustics is the scientific study of the perception of sound, and it has fueled researchers paths to better understand how it can be used as medicine. For instance, in 1973, Dr. Gerald Oster, a medical doctor and biophysicist, proved, in his research paper, “Auditory Beats in the Brain,” how sound affects the how the brain absorbs new information, controls mood, sleep patterns, healing responses, and more, and how quickly. Thus, specific frequencies of sound and music can be used to generate neurotransmitters such as serotonin.

brain_scan

To understand the fundamentals of sound in healing, we must first understand our brain waves. The nucleus of our thoughts, emotions, and behaviors, is the communication between neurons. Brain waves are generated by way of electrical pulses working in unison from masses of neurons interacting with one another. Brain waves are divided into five different bandwidths that are thought to form a spectrum of human consciousness.

The slowest of the waves are delta waves (.5 to 3 Hz), which are the slowest brain waves and occur mostly during our deepest state of sleep. The fastest of the waves are gamma waves (25 to 100 Hz), which are associated with higher states of conscious perception. Alpha waves (8 to 12 Hz) occur when the brain is daydreaming or consciously practicing mindfulness or meditation.

According to Dr. Suzanne Evans Morris, Ph.D., a speech-language pathologist:

Research shows that different frequencies presented to each ear through stereo headphones… create a difference tone (or binaural beat) as the brain puts together the two tones it actually hears. Through EEG monitoring the difference tone is identified by a change in the electrical pattern produced by the brain. For example, frequencies of 200 Hz and 210 Hz produce a binaural beat frequency of 10 Hz (The difference in 210 Hz and 200 Hz is 10 Hz). Monitoring of the brain’s electricity (EEG) shows that the brain produces increased 10 Hz activity with equal frequency and amplitude of the wave form in both hemispheres of the brain (left and right hemisphere).

It is thought that different brain wave patterns are connected to the production in the brain of certain neurochemicals linked with relaxation and stress release, as well as better learning and creativity, memory, and more. Such neurochemicals include beta-endorphins, growth factors, gut peptides, acetylcholine, vasopressin, and serotonin.

A series of experiments conducted by neuro-electric therapy engineer Dr. Margaret Patterson and Dr. Ifor Capel, revealed how alpha brainwaves boosted the production of serotonin. Dr. Capel explained:

As far as we can tell, each brain center generates impulses at a specific frequency based on the predominant neurotransmitter it secretes. In other words, the brain’s internal communication system—its language, is based on frequency… Presumably, when we send in waves of electrical energy at, say, 10 Hz, certain cells in the lower brain stem will respond because they normally fire within that frequency range.

Additional research upholds the beliefs of mind-body medicine in this sense, stating that brainwaves being in the Alpha state, 8 to 14 Hz, permits a vibration allowing for more serotonin to be created.

It’s important for us to come to terms with the fact that there is science behind age-old medicinal practices that do not require putting unknown substances in our bodies to alleviate issues like stress, depression, anxiety, and more.

But even more intriguing is to think something as simple as sound, as music, which we have come to treat as utterly pleasurable entertainment, has not only been used to promote healing and well-being, but has proven to work through research as well.

If your mental health is of concern, try listening to a binaural beat to generate alpha waves between 8 and 14 Hz to produce more serotonin. Another option is to take advantage of music that promotes a relaxed alpha state in the brain such as classical music.

Related CE Article: Research Shows We Can Heal With Vibration, Frequency & Sound

Dive Deeper

These days, it’s not just knowing information and facts that will create change, it’s changing ourselves, how we go about communicating, and re-assessing the underlying stories, ideas and beliefs that form our world. We have to practice these things if we truly want to change. At Collective Evolution and CETV, this is a big part of our mission.

Amongst 100's of hours of exclusive content, we have recently completed two short courses to help you become an effective changemaker, one called Profound Realization and the other called How To Do An Effective Media Detox.

Join CETV, engage with these courses and more here!

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Awareness

Study: Short Break From Cosmetics Causes “Significant Drop of Hormone Disrupting Chemicals”

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In Brief

  • The Facts:

    A study led by researchers at UC Berkeley and Clinica de Salud del Valle de Salinas demonstrates how even a short break from certain kinds of makeup, shampoos and lotions leads to a large drop in levels of hormone-disrupting chemicals in the body.

  • Reflect On:

    Why is this industry so poorly regulated?

A study led by researchers at UC Berkeley and Clinica de Salud del Valle Salinas has demonstrated how taking even a short break from various cosmetics, shampoos, and other personal care products can lead to a substantial drop in the levels of hormone-disrupting chemicals present within the body.

The results from the study were published in the journal Environmental Health Perspectives. Researchers gave 100 Latina teenagers various personal care products that were labeled to be free of common chemicals including phthalates, parabens, triclosan, and oxybenzone. These chemicals are used regularly in almost all conventional personal care products such as cosmetics, soap, sunscreen, shampoo, conditioner, and other hair products, and animal studies have shown that they directly interfere with the body’s endocrine system.

“Because women are the primary consumers of many personal care products, they may be disproportionately exposed to these chemicals,” said study lead author Kim Harley, associate director of the UC Berkeley Center for Environmental Research and Children’s Health. “Teen girls may be at particular risk since it’s a time of rapid reproductive development, and research has suggested that they use more personal care products per day than the average adult woman.”

Results

After just a three-day trial with the girls using only the lower-chemical products, urine samples showed a significant drop in the level of chemicals in the body. Methyl and propyl parabens, commonly used as preservatives in cosmetics, dropped 44% and 45%, respectively, metabolites of diethyl phthalate, used often in perfumes, dropped by 27%, and both triclosan and benzophenone-3 fell 36%. The authors of the study were surprised to see an increase in two lesser common parabens, but, being minor, could easily have been caused by accidental contamination or a substitute not listed on the labels.

Co-director of the study Kimberly Parra explains why having local youths participate in the study was of particular importance:

The results of the study are particularly interesting on a scientific level, but the fact that high school students led the study set a new path to engaging youth to learn about science and how it can be used to improve the health of their communities. After learning of the results, the youth took it upon themselves to educate friends and community members, and presented their cause to legislatures in Sacramento.

Included in the CHAMACOS Youth Council were 12 local high school students who helped design and implement the study. One of the teen researchers, Maritza Cárdenas, is now a UC Berkeley undergraduate majoring in molecular and cell biology.

“One of the goals of our study was to create awareness among the participants of the chemicals found in everyday products, to help make people more conscious about what they’re using,” said Cárdenas. “Seeing the drop in chemical levels after just three days shows that simple actions can be taken, such as choosing products with fewer chemicals, and make a difference.”

The researchers noted that cosmetics and personal care products are not well-regulated in this country, and that getting data about health effects from exposure, particularly long-term ones, is difficult. But they say there is growing evidence linking endocrine-disrupting chemicals to neurobehavioral problems, obesity and cancer cell growth.

What Can You Do?

Well, you can be sure to check the labels on any products you purchase. Most personal care products contain a list of ingredients, but unfortunately many cosmetics do not. If you use a particular brand that you really love you can try contacting the manufacturer directly and asking them for an ingredient list.

You can also opt for more natural and organic products, but be sure to keep in mind that in the industry of personal care products, the words “natural” and “organic” are often meaningless. A safe bet would be to buy these products from a health food store and be sure to read the ingredients or ask the sales clerk. Generally, when products do not contain specific chemicals, the manufacturers are happy to label them as such.

The less demand for these chemically-laden products there is, the less these chemicals will be used. I’ve said it before and I’ll say it again: VOTE WITH YOUR DOLLAR! We have the power to create the type of world we want. Be the change.

Check out The Story Of Cosmetics below!

Dive Deeper

These days, it’s not just knowing information and facts that will create change, it’s changing ourselves, how we go about communicating, and re-assessing the underlying stories, ideas and beliefs that form our world. We have to practice these things if we truly want to change. At Collective Evolution and CETV, this is a big part of our mission.

Amongst 100's of hours of exclusive content, we have recently completed two short courses to help you become an effective changemaker, one called Profound Realization and the other called How To Do An Effective Media Detox.

Join CETV, engage with these courses and more here!

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Alternative News

Three Eminent Epidemiologists Explain Why They Strongly Oppose Lockdowns For Covid-19

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In Brief

  • The Facts:

    Three eminent epidemiologists explain why they, and many others, believe the response to the pandemic should be much different than what it is.

  • Reflect On:

    Are government health authorities really doing the right thing? Are they really protecting us? Has there been conflicts of interest? Are they really concerned about our health and well being or is something else going on here?

Censorship of information by Big-Tech, all of whom have strong connections to Department of Defense agencies and big politics, is at an all time high. Not only has a sitting president had his social media accounts completely wiped out,  but thousands of doctors, scientists, journalists and people have had the same thing happen to them. Regardless of your views and what you believe, whether you are “left” or “right”, this is quite concerning. This type of censorship comes under the guise of good will, claiming that freedom of speech is causing harm, but this, in many cases, simply isn’t true. We’ve see academic thought, opinion, evidence and research removed from social media, especially when it comes to Covid. Any information that opposes the narrative that’s constantly beamed out by mainstream media or government health authorities seems to come under a watchful eye. A political scientist like Dr. Anthony Fauci is given free reign, instant virality and air time yet other renowned experts in the field have their voice silenced and never get a chance to speak to the masses. This has many people questioning what’s really going on here? Open scientific discussion is being stifled.

Over the last few months, I have seen academic articles and op-eds by professors retracted or labeled “fake news” by social media platforms. Often, no explanation is provided. I am concerned about this heavy-handedness and, at times, outright censorship. – Vinay Prasad, MD, MPH (source)

Because this article is presenting a discussion of three renowned scientists who oppose government measures, I am also concerned that it will be “flagged” and perhaps labelled as “fake news.” When this happens, not only is the discussion and article completely censored from our followers but our social media accounts, like our Facebook Page, is punished. As a result of the “flag” our algorithms are adjusted and anything we post with this “flag” on our page is essentially blocked from our followers. This is why we are moving away from Facebook and asking people who wish to keep in touch with us to join us on Telegram, and/or our email list.

Below is a video of Dr. Martin Kulldorff, professor of medicine at Harvard University, a biostatistician, and epidemiologist, Dr. Sunetra Gupta, professor at Oxford University, an epidemiologist with expertise in immunology, and Dr. Jay Bhattacharya, professor at Stanford University Medical School, a physician and epidemiologist where the initiators of the declaration. Together, they created The Great Barrington Declaration. The declaration has an impressive list co-signers, and has also now been signed by more than 50,000 doctors and scientists and more than 700,000 concerned citizens, which is pretty impressive given the fact that it’s received no attention from mainstream media.  Follow their twitter account here.

The declaration explains why these health professionals and scientists strongly oppose lockdown measures, and also brings up the topic of herd immunity. In the video below they explain their belief of why there should be a different response to the pandemic.

Dive Deeper

These days, it’s not just knowing information and facts that will create change, it’s changing ourselves, how we go about communicating, and re-assessing the underlying stories, ideas and beliefs that form our world. We have to practice these things if we truly want to change. At Collective Evolution and CETV, this is a big part of our mission.

Amongst 100's of hours of exclusive content, we have recently completed two short courses to help you become an effective changemaker, one called Profound Realization and the other called How To Do An Effective Media Detox.

Join CETV, engage with these courses and more here!

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