Plant-based Proteins

Protein, found in every cell within our bodies, is a molecule that is foundational for life. It is made up of amino acids and supports our bodily functions, from forming the structure of cells to helping them communicate.

Protein is also essential to the functioning of our organs and tissues, including muscle growth, tissue repair, and growth and development during adolescence. What’s more, protein plays many other roles in our bodies, such as bolstering our immune systems, transporting and storing nutrients and providing energy.

Health experts recommend sedentary adults eat at least 0.8 grams of protein per kilogram of weight every day. This translates to 0.36 grams of protein per pound of body weight. For example, a 150-pound individual needs about 54 grams of protein throughout the day. For athletes looking to optimize muscle growth and recovery, it’s recommended to consume a higher amount, closer to 0.1 gram per pound of body weight.

Scientists estimate there are over 10,000 types of proteins in our bodies. Proteins are built from different combinations of amino acids. There are 20 amino acids, nine of which your body cannot create.  A complete protein is a type of protein that contains every essential amino acid your body needs and cannot make on its own. Animal protein contains more complete proteins than plant-based protein, which makes a plant-based diet trickier to maintain. However, there are advantages to a plant-based diet.

While plant proteins are often not complete proteins, they are low in the saturated fats and cholesterol animal products often have. Plant-based foods also contain important phytonutrients and antioxidants you cannot get from animal protein.

Here are five tips to boost protein absorption:

1. Add enzyme-rich and fermented foods like sauerkraut, kombucha, kimchi, tempeh, kefir, yogurt, miso, natto and apple cider vinegar to your diet. They help break down proteins by supplementing the natural enzymes in the body.
2. Eat protein early in the day. Digesting protein requires an acidic stomach environment, and generally stomach acid levels are higher earlier in the day.
3. Keep portions in check. Our bodies can only digest about 20-40 grams of protein per meal, which is the equivalent of three eggs, three to five ounces of chicken or fish, one cup of lentils or legumes or one scoop of protein powder.
4. Try digestive bitters. When our taste buds register bitters, they activate digestive secretions in our mouths, stomachs and intestines.
5. Avoid pairing protein with starchy carbs. Your digestive system will have to work harder because these two macronutrients are processed in different ways.

Protein-packed plant food sources to try:

• Lentils
• Tofu
• Edamame
• Beans
• Chickpeas
• Peas
• Farro
• Quinoa
• Oats
• Chia
• Almonds
• Soy milk

There are plenty of plant-based proteins to choose from to maintain a healthy diet in terms of protein intake. Once you know what foods to look for, getting the protein you need doesn’t have to be difficult!

About the author

Caitlin Kemmerer

Ms. Caitlin Kemmerer has been a fitness staff member and group fitness instructor at USLI's Slainte Fitness Center since 2004. Caitlin enjoys playing paddle tennis, tennis, hiking, walking her golden retriever and spending time with her family.