Best Vegan Sources of Protein
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- Опубликовано: 2 авг 2024
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Spirulina, chlorella, nutritional yeasts, defatted pumpin seeds flour, essential amino acids powder.
Garbage.
I feel like the youtube "fitness" discussion on nutrition over emphasizes building the largest amount of muscle massin the shortest amount of time as a goal. It's a problem with the research as well, and I don't know if the reason is that it's just easier to measure muscle gain as a by product of a diet, in a lab setting, than it is to measure other outcomes like overall performance. Questions like "how much protein do I need" are usually asked in the context of "how much protein do I need to be healthy and fit", but the answer is often times "1.5g of protein per pound of bodyweight because this study on bodybuilders shows that you get a 15% increase in muscle mass compared to someone who eats 0.7g of protein per pound of bodyweight".
Being an athlete and being a bodybuilder are not the same thing. Being fit and being a bodybuilder are not the same thing.
Great video though, I love your channel
Bodybuilders are athletes...
This is so good. Layne is so thorough yet concise. This video pretty much answered all my questions!
This video is the best. Very informative, information is in plain language, and it's relevant. Great stuff.
I'm 31 now and have been lifting since I was 17. It's been about a year since I switched to a plant-based protein powder. I can't believe that I only realized so late that my whey protein consumption was probably what caused the excessive mucus, bloat and feelings of discomfort. Though not severe, I'd say this has taken away some of quality of life... for about 10 years!
Today, I no longer have the goal of maximising strength and muscle growth as I did during my early to mid 20s, and am happy to maintain how I look. Very happy to have made the switch in protein powder sources.. even if I might have missed out a bit of muscle growth.
Can you please share what brand of protein powder you bought ? I switched over to plant based recently ! I was eating eggs every day for years! Did keto years ago! I have some blocked arteries! Since January I’ve been lifting everyday! Trying to get lean! I’m 55. Now
Yeah, everything you said there is beyond dumb.
My fave meal is my homemade Seitan (using vital wheat gluten and pea protein or soy) and air fried potatoes and veg. Covers all bases. Also the proof podcast has been talking about potato and corn protein as a great source and would be nice to see those more available!)
Love the Proof channel!
I’m curious, what’s your Seitan recipe?
Thanks for this i have to share it with a few people. Also at 7:30 you mention a study, for this (and future vids) is it possible you can link the studies you talk about in the description? I think it can maybe help people who may want to research some of the topics you discuss.
I love this video! You answered so many of my questions!!
Glad it was helpful!
Biolayne must be sponsored by the potato and corn industry
we can hear you properly again. Yay!
muito informativo, obrigado!
We're so lucky to have Dr. Layne
Great information!
I needed this topic! I hope the one I brought is good enough for me!
i do pea protein (naked pea) which is readily available and well priced. then just supplement it with oats which are high in methionine to help cover that gap.
Can you please share what pea protein powder you bought? I switched over to plant eating!
Good info cheers
What about lentils+Rice ? I heard a lot about it. In India that's pretty much the staple diet .
been waiting for this. i'd like to try and increase my protein intake from plant sources whilst reducing my meat consumption down.
I understand Plant Fusion is blended to have the same amino acid profile as whey. Very finely milled and you can cook with it.
Yeah, one of the more recent studies showed that even when AA are equated- whey displayed a greater ability to stimulate MPS. They compared a number of plant blends.
@@SLude480 🤣🤦♂️
Are there good studies that compare plant protein and animal protein consuming body builders and looks at the difference in end result we are interested in, muscle gains? I'm not really concerned about amino acid concentrations in the blood stream as that may not be at all relevant.
I just want to know where to find potato protein. I’m from Canada, and the only potato supplements that I find are starches.
Sound is definetly better than last time!
sounds like my doctor
@@Marta1Buck that’s interesting, I thought it sounded like my doctor too
@@mustaphahabib2703 sounds like my circle!
@biolayne if you make this potato
protein blend, we will buy it!
Cool info on the good ol potatoes. I cant eat soy and am not really big on lentils and peas, so potatoes might be a good option should I decide to opt for less meat.
2% of the protein in potatoes is not an option. But in form of a potato protein isolate powder then it's 100% legit.
correct, the protein in a whole potato is not NEARLY concentrated enough
Has anyone sourced a potato protein isolate powder? Best I could find was an animal feed replacement from Roquette called tubermine fv. No idea if it is safe for human consumption though
I’m 55 now ! I started lifting weights everyday since January! I did that keto years ago! I have 20% blockages of my arteries! I switched to plant based! And bought organic plant based protein powder! I thought it would be healthier! Plus I was eating eggs everyday for years!
Would BCAAs be advantageous for vegans?
Do you know of a good manufacturer that combines all of these proteins in one product? I can't drink whey protein, it kills my stomach. I've tried hydrolyzed and isolate.
Currently there doesn’t seem to be potato or corn protein isolates available for consumers. What other combos of plant based proteins would you suggest to get a complete protein source? @biolayne
The most common blend on the market seems to be pea & rice. I assume that’s because they’re cheap and probably good enough for hobbyists?
Yes mostly cost but also have generally "neutral" taste and ok mixability. Also supply chains for pea and rice (out of China) exist and keep costs even lower. They also have good mindshare with consumers whereas I've never even heard of corn or potato isolate until this video
how much muscle more would you build using high quality protein vs low qulity protein?
cant say a number. it depends.
because plant proteins are incomplete proteins.
its basicaly set of aminoacids that your body can convert to usable protein.
but thats only assuming that you got all aminoacids needed from different plants in your diet so that your body can convert it to protein.
so if you look for example corn as source of protein, sure, but its low in lysine, so you need to find something else that has more of lysine so that your body can use all of that stuff to make protein and muscle.
animal products like eggs and meat have already complete proteins. no need to think what aminoacids are missing because its all there.
your body doesnt need to convert anything it just uses the protein
so when you see that some plant has X grams of protein, you need to rethink which aminoacids are missing in that incomplete proteins so that you can find another palnt that has that aminoacids.
so in the end "protein" number that says online that its in a certain plant, doenst mean that you will get that amount of protein when you eat it.
no nutrition chart shows you biological value of foods, it says what is in the plant, but you cannot digest plants fully.
so its actualy pointless to make a plant based diet thinking that you will get 100% of every nutrient out of it.
Can bcaas help?
Anyone know where to get corn and/or potato protein isolate?
I just looked it up and apparently there is a shortage so we won't find potato protein anytime soon. Amazon has 1 but it's out of stock. I went to a website that sells it but in small quantities (eshop.petrastahlova.com) and that site is where I found that there was a shortage due to Covid.
Great Video. Thanks for posting, love the content. I have a couple questions:
1. Why do you reference PDCAAS vs DIAAS? Is it more reliable? (DIAAS seems to make plant proteins actually looks worse I believe)
2. If fiber is the main limiting element in plant-protein bioavailability, would the same effect happen from eating vegetables with steak?
3. I have read that comibining certain enzymes with plant protein can help improve digestion. Is there any good evidence to support this?
It's not an issue if you eat fibre along with an animal protein source, it's the fibre that's bound to the proteins within any given plant food that can make it harder to access.
@@themerl8489 That's what Layne said in the video - that plant protein isn't as good overall due to being bound up by insoluble fiber and the amino acid profile. If there was no fiber and had same amino acid profile as animal proteins it would be comparable. He said it's still not quite as good as whey in that study but it's close.
It's like you read my mind.
How about whey vs casein?
Tofu/TVP/Tempeh have a high amount of leucine. I get an average of 6g of leucine a day through food. If I need to supplement, I use rice protein powder. I get 250% of RDA of leucine a day quite easily. There is a ton of research that shows that once your body breaks down the protein, it doesn't really matter if it's plant or animal, the protein molecule is the same to your body.
You should do a video about people who try to adjust their PH using things like Apple Cider Vinegar, Baking Soda, lemon juice etc.
Btw, corn crops are EVERYWHERE (hence the inundation of corn fructose). So somebody needs to get on making corn protein powders and getting them to be more readily available (and cheap).
OHHHHHH. Yah that would be a good video topic.
I just mix rice and pea protein with bcaas and then I just hope for the best
Me too. Rice+Pea with an EAA supplement that has a ton of BCAAs.
Me too. 😁
Audio is better, but the quality is missing. Just ask Chino what to do.
Chill out. I couldn’t find where he had put the mics. Fuck your guys are demanding for free videos
Any good brands that make potato and corn isolates?
I’m searching but can’t find any!
Where can I buy potato and corn protein isolates?
@Saša Šijak my conclusion as well been searching whole of google for the past hour ..
Biolayne would you be able to clarify this with your expert opinion.
If you need let's say 150grams of protein a day to maximize muscle gains and you ate in a pattern of 100 grams on day 1, 200 grams on day 2, 100 grams on day 3, 200 grams on day 4, etc. Would you add the same amount of muscle ?
As you can probably tell I'm asking if you still got the same amount of protein on average over 2 days rather than 1 would it inhibit optimal muscle growth, or would your body compensate on days where the protein was higher?
Thank you biolayne
I think I know the answer: protein cycling is bullshit when it comes to optimal muscle growth. Since it seems optimal to have 4-6 protein feedings of 0.4-0.6g/kg bodyweight per day with a sufficient amount of Leucine to maximize anabolic response you would definitely miss out on some chances to keep proteinsynthesis going on a maximum level.
It should work, but not equally as good. But I can't imagine a single reason to cycle your protein intake. At least on a regular basis. When you miss your protein goals for one day you can make up for it or little bit or just go on normally from the next day on.
Partly what the other person said, muscle building only happens if you got enough protein to cover the needs provided ofc, that you have actually trained hard enough to stimulate the muscles. if you need 150 grams for optimal growth and you get 100 grams one day, you are 50 grams short for your optimal levels by 1/3 of your in take which is massive. So assume you trained that day not only will you not recover aswell, you will activly build less muscle that day your muscles stop growing around 24 hours after your training seesion can be up to 36 hours roughly. Your muscles will stop growing before they are fully recovered, and if you take in 200 the next day you will simply just over shoot the next day and it will not benefit you.
You need to keep the in take stable if 150 grams is optimal for you which is not alot, and you find it hard to reach then its better to eat say 130 and undershoot a little, rather than doing this up and down protein in take.
Why not just add aminos (leucine) to pea etc and make it more complete
can you make a video on egg white protein powder as an alternative to whey to avoid dairy
@Whey Protein i was asking layne not you
I’ve heard the disparity in pdcaas between plant and animal sources was due to plant sources being raw when tested, and that newer studies show the gap is much closer when they are cooked.
True or false?
So fiber blocks nutrients and protien absorption?
depends on the fiber. When the protein is bound up in the plant fibrous matrix, yes it can
The body can't even digest fiber. No enzyme to break down cellulose so you can't get to the amino acids in the plant cell. That's why you fart alot from eating plant foods, it sits in your intestine and rot.
@@phill1422 In general the fiber that's 'locking away nutrients' is insoluble, such as cellulose like you mentioned which are not fermentable, and thus don't make you fart. Farting is primarily from the fermentation of soluble fiber, which also produces short chain fatty acids that act as fuel directly for the cells in your colon. Also while insoluble fiber isn't digested it does have physiological effects, and both are important.
@@phill1422 ridiculous statement. non digestible fiber is excreted in feces. It does not 'sit in the intestine and rot' what an absurd statement. Same nonsense vegans say about meat
👍
I use pea and soy because I found them at a good price from my protein.... Do you have any good brands of potato or corn at a good value for money ratio?
Buy a bull, wipe its ass, remove horns, add seasoning....sorted.
Sound is way better
Thanks for listening to our feedback! Obviously a bit of jokes edited in would be fine! Also, the audio sounds a tad bit too saturated, so maybe turn it down a bit and move the mic closer? I dunno. At least it's much better soundwise than the last one! Thanks so much! I could focus on the message again! :)
Why didn't you link the study you referenced? Is it because it was industry-funded and that you misread the science?
discription is full of refrences.
For the algorithm!
POtatoe protein heres a new one!! Prob very expensive cause potatoes so low in protein. I guess youre coming out with a potatoe pro powder?
Maybe. No plans for it in the immediate future
@@biolayne1 do it! I'd buy that shit
1. Where do I buy potato protein? I didn’t realize this was an actual product people have made and tested.
2. Sure animal protein and especially whey might help build muscle faster, but don’t they spike the IGF1 hormone that stimulates cancer cell growth more than plant proteins? I’d rather have slightly slower muscle building but go for the cancer-preventing option.
You have a very simplistic/outdated view of cancer
@@biolayne1 Yeah, the IGF-1 claim isn’t substantiated, but higher plant protein intake compared to animal protein is potentially better since some studies show better health outcomes. Also, when vegans and omnivores both consume 1.6g protein/kg of body weight and ~10g of leucine muscle growth isn’t different between the two groups.
@Mr-hq6ox could you link to the study please?
I think I know which study you're referring to in this video: link.springer.com/article/10.1007/s00726-018-2640-5
Yes I have it bookmarked.
Also, thank you for explicitly stating you're aware of the distinction between plant-based zealots and veganism out of ethical corncerns. I don't like being consistently thrown in with the former.
Edit: I just heard that cultured whey protein and diary products (made by bacteria instead of cows) are already becoming a thing: perfectdayfoods.com/process/. Apparently there's already an ice cream brand called Brave Robot that sells non-animal dairy made from cultured whey. The future looks bright, hopefully cultured meat will be commercially available soon enough for anyone not willing or able to give up on animal products. Btw, for anyone who is interested, swapping meat, dairy and eggs for mussels and oysters is likely an ethical decision to make: Ostrovegans advocate for eating them as mussels and oysters are sessile (they don't move around) and do not appear to have a central nervous system, making it highly unlikely they can suffer.
Hi Karen
How do you recommend swapping meat, dairy and eggs for mussels and oysters? Thanks
"Non-animal dairy made from cultured whey" is a marketing gimmick. Whey is a byproduct of cheese/yogurt making, which is a direct byproduct of milk. There is no such thing as "non-animal dairy."
Admiration?
Big corn strikes again.
Just kidding. Great video.
was it wheat or weed?
Weed I'm sure it was weed ✌🔥
Hemp is cannabis so weed it is
So how much would the lack of digestibility reflect in calories absorbed? Could this be a reason why so many vegans complain of low energy? If so, how much would you adjust a vegan's daily calories to reflect this difference?
possibly. could also be low iron or other vitamins
Or low b12
Maasai and Eskimo are my heroes!
Thank god I'm allergic to soy.
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Um abraço e até mais! 🙏🏼💪🏻
I haven't watched this guys other videos but I'm sad that this video is a bit misleading as his research is mostly based on protein powders and not foods. Protein powders shouldn't make up the bulk of your diet. This should have been mentioned.
Who cares?
Nice theory bad in end points
All of my protein sources are vegans ;)
Your food eats my food, but then I eat you to stay on top of the food chain.
Argh, I will just be the good Omnivore that I am.
The vegetarian diet is non-attractive for strength athletes.
Veganism has been amazing for my strength performance.
But that’s just one anecdote. I think as long as you structure your diet well it’s great and very good for your health👍
People often talk about protein in beans. Thing is, beans also contain many anti-nutrients including those that specifically inhibit protein absorption.
@@Malsanoman Does cooking make much difference?
Pressure cooking gets rid of most of them.
Or just eat meat.
I find it interesting that knowing that far more animals are harmed in the conventional farming of beans and grains, and how monocropping destroys the environment that we would actually admire that choice..
One could promote animal welfare and environmental concerns with choosing local ethically raised or wild animals instead of turning to conventional grains and beans which is moving in the opposite direction to their "values"
Suggesting vegetable farming is more harmful than animal farming is a huge misnomer. Without getting into many details the fact is raising animals still requires large scale production of vegetables for feed. The resources and land used to grow feed could be used for people and we could save all the extra resources needed for industrial animal farming.
Where did you get that information? beans, grains, nuts, seeds, legumes, etc. require far less resources than chicken, beef, milk or eggs.
ourworldindata.org/agricultural-land-by-global-diets
@@ZeUbinator you're confusing conventionally raised animals vs pastured animals and wild game that are not fed grains
It’s clearly a very complex topic with a lot of nuance and room for debate.
What’s better for the environment - eating local seasonal meat, or tropical fruits flown halfway across the globe?
What’s better for health? Grass fed red meat or a highly processed soy and vegetable oil based burger?
Veganism is promoted everywhere as the healthier, more ethical, more environmentally friendly option. However depending on the food choices and means of production it could be all of those things or it could be none. What’s important is that these issues can be debated and people be free to make their own choices as to how they live their lives.
stop picking a fight, this was not the topic of the fucking video =)
This is just dumb.
If you're eating enough protein (~1,6g/kg bw) it is completely IRRELEVANT where you get your protein from because you are already eating very high protein.
This is just taking things out of context
That is incredibly untrue. The recommendations (~1,6g/kg bw) are based off eating that amount of high quality protein. If you are eating low-quality sources of incomplete proteins, that recommendation is irrelevant. It's like saying we're recommended to eat 5 fruit/veg per day and just eating potatoes and claiming "it doesn't matter because I'm still following the recommendation to eat 5 fruit/veg per day".
@@seanissomething Ok, eat a little bit more and you're fineee .
People overthink this protein crap too much..
We should be focusing on carbs and getting as much as possible .
Carbs are the fuel of heavy Strength training
@@00pedroboss00 I agree with you.
People care way too much about protein. Carb intake is a major driver of athletic performance and the harder you can train, the more you gain.
Eating enough protein is not difficult on a plant based diet if you know what to eat. I’d much rather focus on the quality of my food as a whole, considering micronutrient and carb intake while reducing my intake of trans fat, sat fat, cholesterol, etc.
@@Mfitzy Exactly, bro!
@@Mfitzy but you dont get any micronutrients because you eat antinutrients.
you dont get enough protein because you only eat incomplete protein.
you dont get any fat that your brain needs.
you live on glucose and fructose.
you will get diabetes and die of heart attack before 70
if you dont develop anything before from malnutrition
Maximize animalism
Meat is great
@@WhiteLivesMatterPL not for the animals :(
@@josephdavey2342 tell that to omnivores
So vegans won't reach their potential
I don't think that's what the video says
I recently tried Alpino peanut butter, and now it is my ultimate workout fuel! It is packed with protein, fiber, and healthy fats, it keeps me satisfied for hours. Plus, it's pure peanut flavor without any guilt. Perfect for staying fit and enjoying every bite, workout sessions with good peanut butter and nutrition are equally important
@AlpinoHealthFoods