Aug. 5, 2024

All About Protein

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Can a vegan diet truly provide all the protein you need for optimal health and fitness? Join us on this enlightening episode of the Deficient Vegans Podcast, where we uncover the remarkable benefits of protein for vegans. Promising insights into how protein functions as a fundamental building block for bones, muscles, organs, and even hair, we emphasize its crucial role in muscle growth, recovery, and overall wellness. You'll learn how protein helps curb cravings, supports weight loss, and maintains bone health, particularly vital for women aiming to prevent osteoporosis. Discover why protein is an indispensable part of a balanced diet and how it stands up against carbs and fat with a higher thermic effect.

Links mentioned in episode
Protein Deficient Vegan Free E-Book
What I Eat in a Day Reel

Chapters
00:00 Introduction and Importance of Protein
00:37 Benefits of Protein for Fitness and Health
08:01 Vegan Protein Sources and Completeness
15:18 Exploring Plant-Based Protein Sources
16:37 Daily Protein Requirements and Tips
22:40 Vegan Protein Recipes and Tips

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00:00 - Introduction and Importance of Protein

00:37 - Benefits of Protein for Fitness and Health

08:01 - Vegan Protein Sources and Completeness

15:18 - Exploring Plant-Based Protein Sources

16:37 - Daily Protein Requirements and Tips

22:40 - Vegan Protein Recipes and Tips

WEBVTT

00:00:00.000 --> 00:00:03.144
Welcome to episode 15 of the Deficient Vegans podcast.

00:00:03.144 --> 00:00:05.725
I'm the muscle deficient vegan here with the protein deficient vegan.

00:00:05.725 --> 00:00:06.416
You wanna say hi?

00:00:06.820 --> 00:00:07.041
Hi.

00:00:07.466 --> 00:00:08.246
Hi everybody.

00:00:08.275 --> 00:00:12.326
So first things first, let's talk a little bit about what protein does.

00:00:12.355 --> 00:00:15.775
So protein provides the building blocks for all the cells in our body.

00:00:15.805 --> 00:00:18.475
It gives you what you need to build bones, muscles, organs, and your hair.

00:00:18.850 --> 00:00:20.471
How often are you building organs?

00:00:20.890 --> 00:00:22.150
I guess that's a good point.

00:00:24.940 --> 00:00:28.030
I mean, you're not a woman, so I guess you would never build organs, huh?

00:00:28.150 --> 00:00:28.690
That's true.

00:00:28.690 --> 00:00:29.050
Yeah.

00:00:29.050 --> 00:00:32.651
Um, but you know, it helps maintain your organs, I guess.

00:00:33.280 --> 00:00:35.051
I'm not really sure, but it does play a part in new organ.

00:00:35.081 --> 00:00:37.420
So also we're just gonna talk through some of the benefits of protein.

00:00:38.396 --> 00:00:53.606
So the big benefit for us for fitness is that it provides the amino acids you need for muscle growth and muscle recovery, especially when you combine this with strength training or resistance training because you're not really gonna build a lot of muscle if you're not lifting weights or doing some kind of resistance training in the gym.

00:00:53.636 --> 00:00:55.375
And it doesn't necessarily need to be lifting weights.

00:00:55.390 --> 00:01:01.331
I mean, any kind of training that is qualified as resistance training, that could be sport training or riding a bike or something like that, you know.

00:01:01.331 --> 00:01:01.570
Or Pilates.

00:01:02.081 --> 00:01:02.860
Or Pilates, yeah.

00:01:02.860 --> 00:01:09.581
Your muscles are gonna adapt to any kind of training like that, and having more protein just helps the muscles grow and recover for those activities.

00:01:09.581 --> 00:01:13.811
Protein also helps you feel more full for longer out of all the macronutrients.

00:01:14.115 --> 00:01:16.365
It's the one that is the most satiating.

00:01:16.365 --> 00:01:20.775
So if you load up on protein in your diet, you won't feel as hungry as often.

00:01:20.835 --> 00:01:21.165
Yeah.

00:01:21.465 --> 00:01:26.805
Or if you're like me and you ever drink a protein shake, you'll feel like shit forever because you feel so bloated.

00:01:27.525 --> 00:01:28.396
Does that only happen?

00:01:28.396 --> 00:01:29.085
Does that happen to you?

00:01:29.475 --> 00:01:32.146
That doesn't really happen to me, especially with the vegan protein shakes.

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I used to feel a little, I guess gassy, I don't know, bloated on whey protein shakes, some brands.

00:01:38.596 --> 00:01:41.385
Um, I haven't really found any vegan protein shakes that make me feel that way.

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Hmm.

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Yeah, I dunno what it is.

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Drinking like two servings of protein powder makes me just.

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Not want to eat for like, like a day.

00:01:50.230 --> 00:01:50.350
Yeah.

00:01:50.801 --> 00:01:52.271
Some people just don't like protein powder.

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You're one of those people.

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Yeah.

00:01:53.441 --> 00:01:56.141
Also, it helps prevent muscle loss while you're losing weight.

00:01:56.381 --> 00:02:00.700
For some people who have weight to lose, you know when you lose weight, you're going lose some fat and some muscle.

00:02:00.881 --> 00:02:07.566
If we keep the protein up and we keep doing some kind of resistance training during that weight loss process, we can lose a lot more fat.

00:02:08.036 --> 00:02:09.596
In comparison to the muscle, we'll lose

00:02:09.746 --> 00:02:11.246
eat protein, lift weights.

00:02:11.425 --> 00:02:11.816
Right.

00:02:12.116 --> 00:02:12.325
Okay.

00:02:12.385 --> 00:02:15.026
It also helps to maintain your bone mass as you age.

00:02:15.026 --> 00:02:20.846
It gives you a lower risk over time of osteoporosis and bone fractures, which can be a big issue for people.

00:02:20.906 --> 00:02:23.156
Uh, they get older depending on their diet.

00:02:24.475 --> 00:02:24.536
Yeah.

00:02:24.536 --> 00:02:26.186
I think this is especially something that happens with women.

00:02:26.575 --> 00:02:26.966
Yeah.

00:02:27.056 --> 00:02:28.735
Uh, I read about that after menopause.

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I think it's especially important.

00:02:30.205 --> 00:02:30.295
Mm-hmm.

00:02:30.836 --> 00:02:30.985
Yeah.

00:02:31.070 --> 00:02:31.735
Is this okay?

00:02:31.735 --> 00:02:33.235
So is this protein paired with.

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Resistance training or does protein alone help with that?

00:02:36.760 --> 00:02:36.850
Yeah,

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from what I read, protein alone helps with that.

00:02:39.520 --> 00:02:43.121
But strength training, resistance training also helps with bone strength.

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So I think combining them is probably the best course of action.

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Protein also helps to reduce cravings.

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I saw an article on Healthline that said one study showed that increasing your protein up to 25% of your total calories reduced cravings by 60%, and the desire to snack at night by half.

00:02:58.811 --> 00:03:00.425
Is that just'cause you're not hungry, you think?

00:03:01.241 --> 00:03:01.510
Yeah.

00:03:01.510 --> 00:03:09.311
I don't know if they showed because they, there was something in there about one of the hormones that triggers your brain to say that it's hungry is suppressed.

00:03:09.311 --> 00:03:09.461
Is that

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the Grem Gremlin?

00:03:10.360 --> 00:03:11.290
Gremlin Gremlin, yeah.

00:03:11.320 --> 00:03:14.080
The gremlin, the hunger gremlin is what we call it.

00:03:14.140 --> 00:03:14.350
Yeah.

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And uh, they, I actually had a follow-up study, I think with a group of adolescent girls that should pretty much showed the same results.

00:03:21.610 --> 00:03:23.591
So it seems like it's been confirmed at least once.

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Protein also has a higher thermic effect of food than carbs or fat.

00:03:27.760 --> 00:03:30.371
So the calories you burn.

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Processing the protein will be a little higher than processing carbs or fat.

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So if you have a little more protein in your diet, you might burn a hundred more calories a day.

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Just processing that food also helps to maintain muscle as you age.

00:03:43.971 --> 00:03:45.290
This is kinda like the bone health.

00:03:45.561 --> 00:03:47.931
This is a big issue for people as they get older.

00:03:47.931 --> 00:03:51.651
They tend to lose a lot of muscle mass pretty quickly, especially later in old age.

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So sarcopenia is the common term for that, and that's a really big issue.

00:03:55.520 --> 00:03:56.691
So the more you, what was that

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again?

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Sarcopenia.

00:03:58.506 --> 00:03:58.866
Okay.

00:03:58.895 --> 00:03:59.586
I've never heard of that.

00:04:00.246 --> 00:04:00.256
Yeah.

00:04:00.306 --> 00:04:00.575
Yeah.

00:04:00.575 --> 00:04:03.906
So that probably leads to like falling and a lot of the injuries

00:04:03.936 --> 00:04:04.325
right.

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Old people end up having.

00:04:07.270 --> 00:04:08.020
Yeah, exactly.

00:04:08.020 --> 00:04:14.681
And that's one of the main way that old people become disabled or even die, is falling, breaking a bone, something like that.

00:04:14.920 --> 00:04:19.391
So keep your protein up, keep exercising, uh, lifting weights or some kind of resistance training.

00:04:19.391 --> 00:04:19.540
Keep

00:04:19.540 --> 00:04:19.836
that grip strength.

00:04:20.276 --> 00:04:21.596
Yeah, for as long as you can.

00:04:21.685 --> 00:04:22.105
Uh, yeah.

00:04:22.105 --> 00:04:27.865
So grip strength was one of the things that is most, uh, closely linked to longevity basically.

00:04:27.865 --> 00:04:33.266
So, uh, in studies, the stronger your grip is, the longer you live as a correlation.

00:04:33.266 --> 00:04:35.336
It's not necessarily like get super strength.

00:04:35.396 --> 00:04:37.196
In your grip and you'll live forever.

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But it tends to correlate with longevity Also.

00:04:40.165 --> 00:04:42.266
The last big benefit, there are a lot of little benefits.

00:04:42.266 --> 00:04:44.576
The last big benefit is it helps with your immune system.

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Uh, protein is actually used to help create antibodies.

00:04:47.125 --> 00:04:51.326
So if you have a higher protein diet, your immune system is, uh, a little more resilient.

00:04:51.386 --> 00:04:52.165
Oh, it's interesting.

00:04:52.261 --> 00:04:54.091
So if you're sick, you should eat.

00:04:54.120 --> 00:04:54.360
Yeah.

00:04:54.360 --> 00:04:56.821
It al it can also help with recovery from injuries.

00:04:56.880 --> 00:05:01.500
So not only sick but recovering from injuries because again, it's kind of the building block for all the cells.

00:05:01.500 --> 00:05:06.360
So all the different things that need to be repaired from an injury, protein, uh, intake helps with as well.

00:05:07.170 --> 00:05:08.071
That's unfortunate.

00:05:08.071 --> 00:05:10.141
'cause when I'm sick I just wanna eat like toast.

00:05:10.170 --> 00:05:10.440
Yeah.

00:05:10.446 --> 00:05:11.625
A lot of people, I think you're,

00:05:12.625 --> 00:05:13.466
I want eat better than,

00:05:13.466 --> 00:05:14.341
better than not eating.

00:05:14.341 --> 00:05:14.670
So

00:05:14.761 --> 00:05:15.451
Absolutely.

00:05:15.451 --> 00:05:16.050
A bland food.

00:05:16.170 --> 00:05:16.411
Yeah.

00:05:16.411 --> 00:05:17.011
And not protein.

00:05:17.011 --> 00:05:17.130
So

00:05:17.130 --> 00:05:18.930
if you can stomach it, protein's better.

00:05:19.531 --> 00:05:21.451
Isn't protein also supposed to?

00:05:22.016 --> 00:05:28.795
Be the macro that leads to the least amount of fat created if you go over on calories.

00:05:28.795 --> 00:05:29.786
Isn't there something about that?

00:05:30.146 --> 00:05:35.636
Yeah, it's, I think it's hard, especially compared to carbs or fat.

00:05:35.966 --> 00:05:40.255
It's harder for protein to find a way to get stored as body fat.

00:05:40.406 --> 00:05:40.675
Yeah.

00:05:40.675 --> 00:05:40.886
Yeah.

00:05:40.886 --> 00:05:41.225
That was it.

00:05:41.225 --> 00:05:41.401
Yeah.

00:05:42.266 --> 00:05:44.755
But we should probably address this now.

00:05:44.755 --> 00:05:50.456
There is another camp that says, too much protein is bad and we are unbiased, so we will be talking about this.

00:05:50.610 --> 00:05:50.901
Yeah.

00:05:51.146 --> 00:05:51.475
Yeah.

00:05:51.685 --> 00:05:57.656
So I see a lot of this, especially in the vegan community, that's more protein equals more bad.

00:05:57.865 --> 00:06:04.286
Uh, basically they say that actually has bad longevity things.

00:06:04.615 --> 00:06:04.795
Yeah.

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I've seen, that's the technical way to say this.

00:06:08.925 --> 00:06:09.940
Yeah, I've seen some of that.

00:06:09.940 --> 00:06:21.310
And so ingesting protein increases some markers, I think like IGF one and some others, that the argument is they can cause growths like cancer to grow faster and things like that.

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I think one argument, um.

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We'll assume that's true, right?

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'cause some really smart people have said that and I think there probably is some correlation there.

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But even if it does cause some of those diseases and some of those things to go a little faster, I think the trade-off is still that you go into old older age with more muscle mass and more ability to move around.

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Yeah.

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So I mean, everything is kind of a trade off.

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So for me, I'll take a slightly increased risk of some of these diseases over not really having enough muscle mass to take care of myself in old age.

00:06:57.396 --> 00:06:58.115
Yeah, that's fair.

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And I guess it's also like quality of life as well.

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Yeah, for sure.

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You know.

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You could be like Mr.

00:07:06.266 --> 00:07:09.040
Glass from, uh, what is that movie?

00:07:09.040 --> 00:07:09.821
Unbreakable?

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Yeah.

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Where you're like, your bones break by flicking them.

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Yeah.

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You know?

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But you could live to be really old,

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right?

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Yeah, exactly.

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And then, you know, if you can get by and there's probably some perfect balance out there if you eat just enough protein to stay just mobile enough.

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And if you have a perfect plan for that.

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Have at it, but it's hard to plan for all those eventualities for.

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So for me, I think just focusing on, you know, quality of life and movement, uh, is what I'm gonna prioritize.

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And there is a range for protein.

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So like if your goals aren't, you know, get really massive in the gym, you don't have to go to the upper edge of that range.

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You know, you could go more for like the minimum required amount or like slightly above that or something, depending on what your goals are,

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right?

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But

00:07:54.446 --> 00:07:56.005
it is really important that you get enough protein.

00:07:56.636 --> 00:07:57.475
Yeah, definitely.

00:07:57.475 --> 00:07:59.365
And we'll talk about some numbers here shortly.

00:07:59.396 --> 00:08:08.846
So as far as vegan protein sources, just in general, we've got soy sources like tofu, TBP, Tempe, soy milk, uh, pretty much anything based on soy.

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Mm-hmm.

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It's probably gonna be like the go-to source.

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Yeah.

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Unless, unless you have like a soy allergy.

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Yeah, I, me personally, I don't like Tempe, so do the other ones.

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Yeah, Tempe.

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I mean, there's probably some way out there that I would like it, you know, like everything else.

00:08:22.930 --> 00:08:28.151
I didn't think I liked it before, but I haven't found a, a, a version of Tempe that I really like that much.

00:08:28.151 --> 00:08:28.211
Yeah.

00:08:28.211 --> 00:08:30.281
So it's not really a, in the rotation for me.

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We need to, uh.

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Play with it a little bit, but yeah.

00:08:34.096 --> 00:08:34.216
Yeah.

00:08:34.750 --> 00:08:36.041
Uh, the next one is wheat.

00:08:36.041 --> 00:08:39.850
Gluten based sources like Satan and even oats are based on wheat.

00:08:39.850 --> 00:08:43.870
So they have a protein a little bit, but Satan is like a really high protein version of wheat.

00:08:43.870 --> 00:08:44.230
Gluten.

00:08:44.260 --> 00:08:48.221
Next you'll see, you know, these are the common ones that you see when you ask about vegan protein.

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It's like beans, lentils, seeds, and nuts.

00:08:51.490 --> 00:08:53.291
But they're not really a lean protein source.

00:08:53.291 --> 00:08:58.061
They're either kind of heavy in carbs or heavy in fat, depending on if we're talking about beans or nuts respectively.

00:08:58.390 --> 00:09:01.571
So while they do have protein, uh, it's not really.

00:09:01.870 --> 00:09:05.681
Something you're gonna really focus on your protein goals, especially if you have a higher protein target.

00:09:05.711 --> 00:09:07.900
And then protein powders an obvious one.

00:09:08.171 --> 00:09:13.360
If some of this other stuff is hard to hit, you can just use protein powders and those are usually a pretty good source of protein.

00:09:13.931 --> 00:09:14.140
Yeah.

00:09:14.140 --> 00:09:15.280
Or protein bars.

00:09:15.280 --> 00:09:20.260
Or protein cookies or like protein wraps you tortillas.

00:09:20.260 --> 00:09:21.370
Those are pretty nice.

00:09:21.370 --> 00:09:24.071
Most of those are made with like pea protein, I think.

00:09:24.071 --> 00:09:24.130
Yeah.

00:09:24.821 --> 00:09:25.301
Um.

00:09:26.051 --> 00:09:28.390
Better bagels have a lot of protein.

00:09:28.630 --> 00:09:34.630
So if you wanna know what the best options are as far as protein, we can talk about complete proteins.

00:09:34.961 --> 00:09:45.850
So you may have heard, and if you've looked at vegan protein at all, or plant-based proteins at all, you've definitely heard, uh, the argument that vegan protein is incomplete or they're not complete proteins.

00:09:46.211 --> 00:09:53.681
So we can talk a little bit about what that actually means and how true it is, and it is a little true, and how we kind of deal with that as vegans.

00:09:53.860 --> 00:09:54.221
Yeah.

00:09:54.995 --> 00:09:58.115
Bottom line is it's not something you have to worry about as much as people say.

00:09:58.326 --> 00:09:58.566
Right.

00:09:58.716 --> 00:09:59.105
So if eating

00:09:59.105 --> 00:10:02.316
a balanced diet with different sources of protein, right?

00:10:02.405 --> 00:10:03.365
Yeah, absolutely.

00:10:03.846 --> 00:10:06.125
But it's good to at least know what they're talking about.

00:10:06.155 --> 00:10:06.245
Mm-hmm.

00:10:06.485 --> 00:10:09.005
So you can kind of make those decisions if they need to be made.

00:10:09.066 --> 00:10:10.535
So you can tell 'em why they're wrong.

00:10:10.541 --> 00:10:10.591
Yeah,

00:10:10.750 --> 00:10:11.110
exactly.

00:10:12.966 --> 00:10:13.115
Yeah.

00:10:13.115 --> 00:10:14.946
Sometimes you just have to get a little feisty.

00:10:15.971 --> 00:10:16.331
Do what?

00:10:16.630 --> 00:10:17.296
Throw hands.

00:10:18.671 --> 00:10:23.291
There are nine essential amino acids and this is what your protein gives you.

00:10:23.291 --> 00:10:24.671
So it gives you a lot of amino acids.

00:10:24.880 --> 00:10:30.941
Nine of them are essential, which means we have to get them through food and we can't make 'em on our own in our bodies.

00:10:31.360 --> 00:10:32.591
So I'm gonna say 'em.

00:10:32.831 --> 00:10:39.941
There are a bunch of really long, obnoxious chemical names, but it's good to hear 'em 'cause we wanna talk about a couple of examples of where some are missing.

00:10:40.186 --> 00:10:56.775
Okay, so the nine essential amino acids are histidine, isoleucine, leucine, which is really the important one for muscle building, lysine, methionine, pheno, alanine, thianine, tryptophan, and valine.

00:10:58.046 --> 00:11:01.405
And if he pronounced any of those wrong, please let him know.

00:11:01.796 --> 00:11:02.875
Yeah, absolutely.

00:11:03.625 --> 00:11:07.586
Although, you know, pronunciation is kind of a personal preference thing in my opinion.

00:11:07.586 --> 00:11:07.855
Oh yeah.

00:11:08.426 --> 00:11:10.556
He's from Kentucky, so Especially being from Kentucky.

00:11:10.676 --> 00:11:11.096
Exactly.

00:11:12.056 --> 00:11:12.985
Um, surprise.

00:11:12.985 --> 00:11:14.546
Anybody can understand me at all.

00:11:16.686 --> 00:11:17.135
Y'all.

00:11:17.196 --> 00:11:24.966
So now that we know our non-essential amino acids, a complete protein is a protein source that has all nine of these in a sufficient amount.

00:11:25.446 --> 00:11:29.525
You might see some definitions online where a complete protein is just, it has all nine of these.

00:11:29.735 --> 00:11:37.321
That's not technically true because all protein has some level of all nine of these, and even a little further than that, almost all food.

00:11:37.961 --> 00:11:39.280
Has some protein.

00:11:39.461 --> 00:11:43.030
So almost all food has some level of all nine of these amino acids.

00:11:43.541 --> 00:11:49.240
So technically a complete protein just means that it has all nine of them in a sufficient amount each.

00:11:49.301 --> 00:11:51.760
And you might be thinking next, obviously, what is.

00:11:52.181 --> 00:11:53.171
A sufficient amount.

00:11:53.500 --> 00:12:01.150
So the reference they use for a sufficient amount for a complete protein is basically the same of each of these that is already in human muscle.

00:12:01.541 --> 00:12:11.890
So the amount that makes up human muscle, again, because human muscle is basically directly made up of proteins, the amount of each of the amino acids in human muscle is what they use for the reference to make a complete protein.

00:12:11.890 --> 00:12:14.530
So the perfect protein source.

00:12:14.951 --> 00:12:16.061
Is human meat.

00:12:16.451 --> 00:12:17.260
That may be true.

00:12:17.260 --> 00:12:21.191
I, I haven't seen anything to that, but you know, logically it makes sense

00:12:21.730 --> 00:12:24.520
and it's probably the cheapest protein source if you think about it.

00:12:24.520 --> 00:12:25.750
'cause people die every day.

00:12:25.931 --> 00:12:26.140
Yeah.

00:12:26.140 --> 00:12:29.980
And if somebody tells you that you can eat their muscle, then it's probably vegan.

00:12:29.980 --> 00:12:30.160
Right.

00:12:30.836 --> 00:12:31.375
I think so.

00:12:31.375 --> 00:12:32.605
You gotta get consent, but yeah.

00:12:32.905 --> 00:12:35.365
Yeah, it's probably, we'll have to check with maybe PETA on that.

00:12:35.635 --> 00:12:35.995
Yeah.

00:12:36.056 --> 00:12:36.355
Okay.

00:12:37.916 --> 00:12:38.966
Anyway, don't eat people

00:12:39.806 --> 00:12:41.005
prob unless they're rude.

00:12:42.355 --> 00:12:45.235
So the great late Hannibal Lecter, apparently.

00:12:45.296 --> 00:12:45.596
Okay.

00:12:45.895 --> 00:12:51.416
So now that we know what complete protein means, you should know that most plant protein sources are incomplete.

00:12:51.671 --> 00:12:56.051
Because they have an insufficient amount of one or more of those nine essential amino acids.

00:12:56.110 --> 00:13:02.951
So let's talk about some examples using some of the common vegan protein sources and what they're lacking in that makes 'em not a complete protein.

00:13:03.010 --> 00:13:09.160
So wheat based proteins like oats or Satan, like we talked about, have everything they need except.

00:13:09.171 --> 00:13:15.081
For the lysine, so they're a little short on lysine and that's what makes them not a complete protein source.

00:13:15.500 --> 00:13:21.441
It's not that they have zero lysine, they're just a couple percentage points short of what would be considered complete.

00:13:21.441 --> 00:13:23.721
But if you made your Satan with tofu, yeah.

00:13:25.005 --> 00:13:25.725
Then it would be complete.

00:13:26.115 --> 00:13:26.535
That's true.

00:13:26.535 --> 00:13:28.576
And that's something called protein combining.

00:13:29.025 --> 00:13:36.436
Uh, and because of the way that your amino acids kind of pull up in your body, you don't necessarily need to do that in the same meal, but you can.

00:13:36.975 --> 00:13:41.416
So some other examples that people use are like, rice and beans, make a complete protein if you put 'em together.

00:13:41.745 --> 00:13:44.926
Peanut butter and jelly sandwiches technically a complete protein if you put it together.

00:13:45.196 --> 00:13:47.535
So some people do that, it's not really necessary.

00:13:47.566 --> 00:13:51.951
But if you do wanna make sure that you're getting them all in, you're certainly welcome to combine 'em.

00:13:52.780 --> 00:13:54.311
The other example is beans.

00:13:54.341 --> 00:13:55.541
They're short and methionine.

00:13:55.600 --> 00:14:02.591
So this would really only be a problem like for the wheat for example, if your only protein for the whole day was Satan or something like that.

00:14:03.041 --> 00:14:12.671
Uh, because normally you would eat other sources of protein throughout the day and those would give you the lysine that you need, and then you'd have all the other amino acids from the Satan.

00:14:13.211 --> 00:14:21.610
So if you eat any like soy throughout the day, which is a complete protein, has all in a sufficient amount, then it's gonna give you the extra lycine that you were missing from the Satan.

00:14:21.775 --> 00:14:27.176
So it's not really that big of a deal, but it is technically true that most of your plant sources are not complete proteins.

00:14:27.446 --> 00:14:31.676
So let's talk about the vegan protein sources that are complete proteins, just so you know what those options are.

00:14:31.735 --> 00:14:37.046
And these are the ones that if you wanted to, you could eat just this for your protein source and you get all the amino acids

00:14:37.375 --> 00:14:38.365
assuming you ate enough of it,

00:14:38.605 --> 00:14:39.025
right?

00:14:39.086 --> 00:14:41.395
Which is what we're gonna talk about when we see these examples.

00:14:41.426 --> 00:14:42.265
'cause that's really hard.

00:14:42.475 --> 00:14:43.255
So soy is easy.

00:14:43.725 --> 00:14:45.676
Yeah, soy an easy one for sure.

00:14:45.975 --> 00:14:47.625
'cause you can make it a bunch of different ways.

00:14:47.716 --> 00:14:49.696
Uh, you can eat it several times a day.

00:14:49.905 --> 00:14:55.186
You can get it more so importantly in the right volume that you can hit your calorie goal and your protein goal using soy

00:14:55.421 --> 00:14:55.841
easily,

00:14:56.235 --> 00:14:56.716
easily.

00:14:57.316 --> 00:15:01.485
So the other options are quinoa, amarant, buckwheat.

00:15:02.000 --> 00:15:07.130
Spirulina hemp seeds, chia seeds, and uh, nutritional yeast.

00:15:07.880 --> 00:15:14.990
So when you hear that list, you might think, wow, those aren't really like things I sit and put as a major portion of my plate.

00:15:15.051 --> 00:15:15.801
And that would be correct,

00:15:16.250 --> 00:15:17.716
except for nutritional yeast.

00:15:17.916 --> 00:15:18.515
Yeah, we,

00:15:18.696 --> 00:15:23.030
we do use nutritional yeast basically as a, a main protein source in some cases.

00:15:23.030 --> 00:15:23.120
It's

00:15:23.480 --> 00:15:23.691
so good though.

00:15:23.691 --> 00:15:23.841
Yeah.

00:15:23.846 --> 00:15:23.956
Yeah.

00:15:24.706 --> 00:15:25.426
It is really good.

00:15:25.426 --> 00:15:28.725
Quinoa is probably the closest you'll get, but quinoa is very carb heavy.

00:15:28.785 --> 00:15:30.615
Uh, yeah, basically kind of like a rice.

00:15:30.916 --> 00:15:38.865
So you're gonna have a lot of extra calories if you try to get all your protein from quinoa, but you can use quinoa and you know, get a complete protein source.

00:15:39.316 --> 00:15:39.855
Yeah, really.

00:15:39.855 --> 00:15:43.485
Same with most of these is they're not protein first,

00:15:43.515 --> 00:15:43.936
right?

00:15:44.056 --> 00:15:46.245
Like soy is kind of like protein.

00:15:46.446 --> 00:15:52.836
Is the primary macro that you're getting, but these other ones are like either carb first or maybe even fat first.

00:15:52.895 --> 00:15:55.056
Yeah, we, you know, for, uh, various reasons.

00:15:55.056 --> 00:15:58.416
Basically we tend to lean on soy as our main source of protein.

00:15:58.686 --> 00:16:06.306
And then probably wheat, like Satan is our secondary what, we always have soy during the day too, to make up for, you know, what we're missing from the, the wheat.

00:16:06.936 --> 00:16:15.066
Um, so if you don't have a soy allergy and you have an interest in protein goals and you're, you know, into fitness and stuff like that, you're probably gonna wanna lean.

00:16:15.130 --> 00:16:16.750
Pretty heavily in the soy direction.

00:16:16.811 --> 00:16:17.171
Yeah.

00:16:17.171 --> 00:16:20.081
And nutritional yeast is actually super high in protein as well.

00:16:20.140 --> 00:16:20.441
Yeah.

00:16:20.620 --> 00:16:23.410
But to eat enough for your daily target

00:16:24.431 --> 00:16:24.701
would be

00:16:24.971 --> 00:16:25.660
pretty hard.

00:16:25.750 --> 00:16:25.961
It'd be

00:16:25.961 --> 00:16:26.561
challenging.

00:16:26.561 --> 00:16:29.770
You'd have to eat like, uh, I don't know, five bottles of nutritional yeast a day or something.

00:16:29.770 --> 00:16:30.100
Yeah.

00:16:30.160 --> 00:16:30.400
Yeah.

00:16:30.400 --> 00:16:32.951
You would, I don't know that it'd be very economical either.

00:16:35.035 --> 00:16:35.216
Yeah.

00:16:35.216 --> 00:16:38.785
So on the note of protein goals, how much protein should you eat in a day?

00:16:39.086 --> 00:16:45.926
You know, we've kind of talked about this before, we've got some blog posts about it, but just so it's here in the same place with all this protein information, we can talk about it briefly.

00:16:46.436 --> 00:16:52.436
Uh, and it's important to note that there's a difference between the minimum necessary to not be literally protein deficient.

00:16:52.666 --> 00:17:04.306
As far as your health and like the optimal protein range that somebody who's doing some kind of resistance training should aim for to maximize their muscle growth and minimize their muscle loss depending on if they're gaining or losing weight.

00:17:04.336 --> 00:17:15.645
So just for normal human health, the recommended daily amount is either 0.4 grams per pound of body weight or 0.8 grams per kilogram of body weight, depending on your, you know, measuring system.

00:17:15.976 --> 00:17:16.155
Hmm.

00:17:16.185 --> 00:17:17.986
So that's just to not have.

00:17:18.385 --> 00:17:21.536
Literal protein deficiency and be healthy.

00:17:21.655 --> 00:17:30.326
So if you're not doing resistance training, you're not lifting weights or anything that you're expecting to grow a lot of muscle from, you can just make sure you get that as a minimum and not really even have to think about it anymore.

00:17:30.625 --> 00:17:30.836
Yeah.

00:17:30.986 --> 00:17:34.346
So let's say you're 150 pounds, that would be 60 grams.

00:17:34.435 --> 00:17:34.645
Yeah.

00:17:34.645 --> 00:17:37.195
Pretty easy to hit even an accident, I think in a lot of cases.

00:17:37.520 --> 00:17:52.730
Then if you are doing resistance training, trying to build muscle, trying to preserve muscle, you want to try to aim more for 0.8 to 1.2 grams per pound of either your lean body mass, if you know that, or you can just use your target body weight or your goal body weight.

00:17:53.060 --> 00:17:57.830
And then for kilograms, it is 1.6 to 2.2 grams of protein per kilogram.

00:17:57.830 --> 00:18:01.760
So for the same example, if you're 150 pounds, that would be 180 grams on the high end.

00:18:02.006 --> 00:18:09.506
Right, and that is the high end, and there's a little bit of benefit going from the low end at like 0.8 to the high end at 1.2.

00:18:09.925 --> 00:18:16.256
But if you just hit that 0.8, you're probably gonna get 80 to 85% of everything you're gonna get out of the protein.

00:18:16.556 --> 00:18:22.405
So if you're looking to optimize it a little more and you don't mind getting more protein in your diet, you can push it up to about 1.2.

00:18:22.496 --> 00:18:27.445
You won't see much benefit at all beyond that, but you're gonna get most of the benefit, anything above 0.8.

00:18:27.685 --> 00:18:27.746
Okay.

00:18:27.746 --> 00:18:30.326
So then how would one find their lean body mass?

00:18:30.836 --> 00:18:32.695
Yeah, there's a couple of different ways there.

00:18:32.695 --> 00:18:33.865
They sell calipers.

00:18:33.865 --> 00:18:38.965
You can basically use to do a body fat pinch test and you can figure out your body fat percentage.

00:18:39.086 --> 00:18:44.306
And then from there, uh, anything that's not body fat from your total weight is your lean body mass.

00:18:44.695 --> 00:18:45.865
What about those scales?

00:18:46.135 --> 00:18:49.945
The scales, they have impedance scales and I think a couple other methods that.

00:18:50.306 --> 00:18:56.425
Guesstimate your body fat percentage, it's probably okay to get a general idea, but from what I've seen, they're not very accurate.

00:18:56.726 --> 00:19:01.165
The most accurate method is something like an actual DEXA scan that mm-hmm.

00:19:01.405 --> 00:19:06.655
Actually uses radiology to scan your body for all the different components.

00:19:06.836 --> 00:19:08.155
But like those scales are pretty cheap.

00:19:08.155 --> 00:19:10.586
So you think you get like a, A decent number.

00:19:10.705 --> 00:19:14.635
Yeah, I mean it's de definitely a good starting point and you probably won't get too far off, so,

00:19:14.846 --> 00:19:16.736
or you could guesstimate because there are like.

00:19:17.395 --> 00:19:18.895
You could find pictures of people Yeah.

00:19:18.895 --> 00:19:19.976
Around your weight.

00:19:20.066 --> 00:19:24.925
And then they'll tell you like, this is 20% body fat, this is 30% body fat.

00:19:24.986 --> 00:19:27.056
You can get estimations that way as well.

00:19:27.175 --> 00:19:27.385
Yeah.

00:19:27.385 --> 00:19:33.685
And I think that's a pretty good way to do it because you're gonna get it within probably 10% doing it that way just because everybody is different.

00:19:33.685 --> 00:19:45.115
But uh, from each 10% bracket of body weight, you can tend to pretty much know where you're at in that range, and that's gonna be close enough to probably get your lean body mass approximate for something like a protein target.

00:19:45.621 --> 00:19:47.030
So we talked a lot about the foods.

00:19:47.030 --> 00:19:48.590
We briefly mentioned protein powder.

00:19:48.590 --> 00:19:51.260
So you might be thinking, okay, do I even need protein powder?

00:19:51.260 --> 00:19:52.760
When should I use a protein powder?

00:19:52.790 --> 00:20:00.020
And I think it's easiest just to think of protein powder, like a really lean or really low calorie source of a complete protein, right?

00:20:00.020 --> 00:20:05.961
So it's basically like the best possible source of protein as far as calories to the protein ratio goes.

00:20:06.441 --> 00:20:08.451
Are all protein powders complete sources?

00:20:08.631 --> 00:20:09.441
No, they're not.

00:20:09.500 --> 00:20:12.141
So you wanna make sure the one you buy is a complete protein.

00:20:12.141 --> 00:20:17.540
They normally achieve that through some kind of blending, like you'll see 'em blended with like watermelon seed and pea protein.

00:20:17.540 --> 00:20:18.921
Yeah, a couple different protein sources.

00:20:19.221 --> 00:20:20.905
So they'll make themselves complete, but they're not

00:20:20.905 --> 00:20:21.546
automatically, no.

00:20:21.546 --> 00:20:22.465
So you should check not

00:20:22.465 --> 00:20:22.865
automatically.

00:20:23.181 --> 00:20:25.310
And if you get a soy protein powder, those are complete.

00:20:25.310 --> 00:20:25.641
Right.

00:20:25.671 --> 00:20:30.171
But I think most of the brands these days do make it a complete protein by default.

00:20:30.500 --> 00:20:31.851
But there are a couple that aren't.

00:20:31.851 --> 00:20:33.260
So you wanna try to avoid those?

00:20:33.516 --> 00:20:44.010
Only because if you're using protein powder, it's probably a pretty big part of your protein allotment for the day, and you really don't want a big chunk of it to be incomplete protein if you can help it.

00:20:44.935 --> 00:20:50.605
If you're using protein powder as someone who does not like protein powder, I'm going to offer you this.

00:20:51.026 --> 00:20:58.496
TVP is way cheaper than protein powder, and it's a very similar percentage on a calorie basis, protein wise.

00:20:58.705 --> 00:21:00.056
So you should just use TVP.

00:21:00.236 --> 00:21:01.851
Yeah, and it's soy, so a complete protein

00:21:02.935 --> 00:21:05.695
source, it's soy much better than protein powder, in my opinion.

00:21:05.756 --> 00:21:06.296
That's a good one.

00:21:06.296 --> 00:21:06.715
I like that.

00:21:08.006 --> 00:21:08.486
Um.

00:21:08.810 --> 00:21:12.921
So, yeah, you might want to use something like that when you're having a little trouble hitting your protein target.

00:21:12.921 --> 00:21:25.461
So if your protein target is like 180 grams of protein a day and you're eating all the food you can and you're only getting to like 1 30, 1 40, then you know, just throw in a protein shake once a day and just get an easy 40 grams of protein.

00:21:25.641 --> 00:21:25.730
Mm-hmm.

00:21:25.971 --> 00:21:26.451
No big deal.

00:21:26.951 --> 00:21:32.560
Oh, also you, if you are unsure, if you have complete protein, you can always do an e, a, a, right?

00:21:32.830 --> 00:21:33.101
Yeah.

00:21:33.401 --> 00:21:39.911
You can do an EAA supplement, which is basically a concentrated dose of complete proteins with very low calories.

00:21:40.451 --> 00:21:51.971
And also if you have one of those days they talked about where you only eat Satan or some kind of wheat for the whole day, and you just wanna fill up the missing amino acids, for lack of a better term, you can just use a complete protein shake.

00:21:51.971 --> 00:21:53.382
Or again, those EAA.

00:21:53.490 --> 00:21:59.490
Supplements to make sure that you have all the appropriate amino acids available for your muscles to use to grow.

00:21:59.550 --> 00:21:59.820
Yeah.

00:21:59.820 --> 00:22:01.681
And finding vegan ones are pretty easy.

00:22:01.951 --> 00:22:02.310
Yeah.

00:22:02.490 --> 00:22:03.721
Especially these days.

00:22:03.931 --> 00:22:06.451
That's one of the things that we do have a lot of good vegan options on.

00:22:06.780 --> 00:22:09.780
I really like Ghost for their vegan protein powders.

00:22:09.810 --> 00:22:09.901
Mm-hmm.

00:22:10.141 --> 00:22:13.621
I think they may have stopped selling their amino acids entirely.

00:22:13.681 --> 00:22:15.096
I haven't been able to find Ghost aminos.

00:22:15.096 --> 00:22:15.105
Hmm.

00:22:16.076 --> 00:22:19.736
For the last couple weeks, but I have been using J Cutler's brand.

00:22:19.855 --> 00:22:23.935
He has a product called Generate that is a vegan essential amino acid supplement.

00:22:23.965 --> 00:22:25.135
It has a lot of really good flavors.

00:22:25.135 --> 00:22:26.816
A couple like Sour watermelons.

00:22:26.816 --> 00:22:28.135
Sour lemonade, stuff like that.

00:22:28.165 --> 00:22:29.486
So I've been using that.

00:22:29.486 --> 00:22:37.721
Now that I can't find ghost anymore, I don't know if it's temporary or what, but I. Okay, so also we talked a little bit about the normal foods and some of the supplement options.

00:22:38.050 --> 00:22:41.141
Now we got just a couple of vegan protein food tips.

00:22:41.171 --> 00:22:45.760
So some of the things we replace in our recipes to sneak in some extra protein.

00:22:46.270 --> 00:22:48.340
A big one we like to use is red lentil pasta.

00:22:48.340 --> 00:22:48.611
Yeah.

00:22:48.611 --> 00:22:50.980
So anytime we make pasta, we just swap in red.

00:22:50.980 --> 00:22:56.351
Lentil pasta and protein on that is pretty good 'cause they just use like red lentil flour.

00:22:56.980 --> 00:22:57.790
One ingredient.

00:22:57.790 --> 00:22:59.320
It's actually a whole food too, I think.

00:22:59.651 --> 00:22:59.921
Yeah.

00:23:00.070 --> 00:23:03.790
And it's got a little different bite than normal pasta, but not really that different.

00:23:03.790 --> 00:23:07.060
And it's way better for your overall health goals.

00:23:07.451 --> 00:23:09.280
And they make it in all kinds of different shapes.

00:23:09.280 --> 00:23:14.441
Like they make, uh, spaghetti penne, they make galaxy shaped ones.

00:23:14.651 --> 00:23:14.861
Oh yeah.

00:23:14.861 --> 00:23:15.401
Those are pretty good.

00:23:15.431 --> 00:23:20.411
Next we use soak and tofu and I don't know everything to try to throw a little extra protein.

00:23:20.411 --> 00:23:21.611
My favorite way is just.

00:23:22.135 --> 00:23:24.925
Silk and tofu in pasta sauces.

00:23:24.986 --> 00:23:30.596
That's one of our main meals that we make is we'll just make a silk and tofu alfredo sauce with nutritional yeast.

00:23:30.746 --> 00:23:33.986
Yeah, with red lentil pasta, and it's a really high protein dish.

00:23:34.645 --> 00:23:34.736
Yeah.

00:23:34.736 --> 00:23:35.336
And really delicious.

00:23:35.665 --> 00:23:38.125
You can also use silk and tofu to make salad dressings.

00:23:39.131 --> 00:23:44.411
Cheese sauces, any kind of sauces as a mayonnaise replacement, as a sour cream replacement.

00:23:44.411 --> 00:23:46.840
You can pretty much use it for anything that would be creamy.

00:23:47.590 --> 00:23:47.711
These are

00:23:48.010 --> 00:23:48.080
the Smoothies.

00:23:48.080 --> 00:23:48.671
Smoothies, yeah.

00:23:48.671 --> 00:23:51.520
We throw it in for smoothies and that adds some extra protein.

00:23:51.971 --> 00:23:54.040
It really can be used in a whole lot of different ways.

00:23:54.040 --> 00:23:56.500
And check out the Protein Deficient Vegan website.

00:23:56.570 --> 00:23:59.961
You can just search for soak and tofu and you'll come across, I don't know.

00:24:00.050 --> 00:24:00.381
Uh,

00:24:01.010 --> 00:24:02.480
it's a hyper fixation of mine.

00:24:02.480 --> 00:24:02.540
Yeah.

00:24:02.885 --> 00:24:03.621
Lots of recipes.

00:24:03.621 --> 00:24:04.611
What can I put it in?

00:24:04.671 --> 00:24:04.881
Yeah.

00:24:04.911 --> 00:24:06.530
I put it in cupcakes this weekend.

00:24:06.736 --> 00:24:09.951
I, I feel like it's in almost every recipe in some way.

00:24:10.010 --> 00:24:10.520
Yeah.

00:24:10.520 --> 00:24:13.851
If you have a soy allergy, you probably will hate.

00:24:14.205 --> 00:24:16.546
Website and I'm sorry.

00:24:16.605 --> 00:24:16.756
Yeah.

00:24:16.756 --> 00:24:18.586
But I do have some stuff that doesn't have it.

00:24:18.586 --> 00:24:19.006
So

00:24:19.096 --> 00:24:21.766
also we use TVP in a lot of different stuff.

00:24:21.766 --> 00:24:22.875
We use it in a lot of different ways.

00:24:22.875 --> 00:24:24.645
Baked goods, savory stuff.

00:24:24.705 --> 00:24:25.996
It's kind of sky's the limit on that.

00:24:26.296 --> 00:24:26.596
Yeah.

00:24:26.955 --> 00:24:28.486
Really like TVP muffins.

00:24:28.576 --> 00:24:30.586
It's like a easy high protein breakfast.

00:24:30.586 --> 00:24:30.645
Yeah.

00:24:30.885 --> 00:24:33.226
Plus it helps that you can get it in a 25 pound bags.

00:24:33.226 --> 00:24:33.286
So.

00:24:33.820 --> 00:24:34.691
Which we have.

00:24:36.550 --> 00:24:39.971
Some other things we really like are mission tortillas, butter bagels.

00:24:40.030 --> 00:24:44.020
There's this endurance, uh, like tortilla chips.

00:24:44.141 --> 00:24:44.230
Oh, yeah.

00:24:44.230 --> 00:24:46.540
They have a nacho flavor that I really like.

00:24:46.931 --> 00:24:49.840
Those are, I think, 14 grams for 150 calories.

00:24:49.840 --> 00:24:51.461
So pretty solid macros.

00:24:51.520 --> 00:24:51.701
Yeah.

00:24:51.705 --> 00:24:54.941
Kinda like a plant protein Doritos knockoff, but mm-hmm.

00:24:55.000 --> 00:24:55.330
Yeah.

00:24:55.361 --> 00:25:01.576
If you've ever had Quest chips before you went vegan, the, kinda like the equivalent of that, but I actually like them better than Quest chips we've been using.

00:25:02.076 --> 00:25:03.786
Vital wheat, gluten is a lot.

00:25:03.786 --> 00:25:08.465
That's like 70 to 80% protein on a calorie basis, and you can sneak it into all kinds of stuff.

00:25:08.885 --> 00:25:11.346
We've actually been making a bunch of different kind of Satan.

00:25:11.615 --> 00:25:15.665
Satan is shockingly easy to make at home if you haven't messed with that.

00:25:16.086 --> 00:25:25.115
It literally takes like maybe 10 minutes of actual effort and then you just cook it and vital weed gluten is pretty cheap on a gram of protein basis, so.

00:25:25.976 --> 00:25:26.875
Definitely use that.

00:25:27.385 --> 00:25:27.685
Yeah.

00:25:27.746 --> 00:25:33.715
And you, you made a lot of cool stuff with it recently that I didn't even know existed, and I'm not sure it did exist before you made it.

00:25:33.715 --> 00:25:40.340
So you usually think of Satan as like a meat replacement or something, but you've been using it for all kinds of crazy things, so it's pretty cool.

00:25:41.050 --> 00:25:47.351
Yeah, I just have, I wake up with these weird things in my brain and then I can't think about anything else until I try to make them.

00:25:47.590 --> 00:25:50.830
Yeah, so that pretty much covers all the information about protein.

00:25:50.830 --> 00:25:56.500
If you want to see some examples or maybe get a little bit of a guide for how to get.

00:25:56.840 --> 00:26:04.280
The amount of protein that you need in your diet on so many calories and see some meal plans or ideas of how you might put something like that together.

00:26:04.611 --> 00:26:09.141
Protein Deficient Vegan has an ebook on her site, and we'll link that here in the show notes.

00:26:09.621 --> 00:26:15.621
And then also on Instagram, you can see examples of the recipes on protein deficient vegans Instagram.

00:26:16.040 --> 00:26:19.161
On my Instagram, I've got a couple reels pinned that are like what I eat in a day.

00:26:19.161 --> 00:26:20.510
That shows an example day.

00:26:20.840 --> 00:26:24.681
I think those were at 2100 calories with 180 grams of protein.

00:26:24.976 --> 00:26:30.391
So if you wanna just see a couple of example days of what that looks like for that specific bracket, you can check that out.

00:26:31.151 --> 00:26:41.471
Yeah, my free ebook, the weekly meal plan that I have in there, it's like 120 grams of protein each day for about 1500 to 1700 calories.

00:26:41.471 --> 00:26:47.441
So obviously if your calorie goal is higher than that, you can just add in some other stuff or maybe like double a meal here or there.

00:26:47.471 --> 00:26:55.691
But yeah, we're on Reddit pretty frequently and it's something that gets asked all the time is like, is it possible to hit a hundred grams of protein or can I actually.

00:26:56.016 --> 00:27:00.486
Eat 180 grams of protein on, I don't know, 2 20, 200 calories.

00:27:00.546 --> 00:27:05.465
And the answer is yes, but it does take some finagling.

00:27:05.556 --> 00:27:06.786
Is that the right, is that a word?

00:27:07.056 --> 00:27:07.806
F finagling,

00:27:08.016 --> 00:27:08.645
finagling.

00:27:08.645 --> 00:27:08.915
Cool.

00:27:08.915 --> 00:27:09.635
So check those out.

00:27:09.635 --> 00:27:11.346
We'll put links to all that stuff in the show notes.

00:27:11.736 --> 00:27:21.816
And then also in current events, only one thing, I think for this week, badge news posted that one of the gold medalist winners in the Olympics was a fencer from Hong Kong.

00:27:22.145 --> 00:27:23.945
So they do the sword fighting, you know.

00:27:24.201 --> 00:27:24.260
Yeah.

00:27:24.586 --> 00:27:27.560
I assume that's not offensive to any fencers, but maybe you don't know what fencing is.

00:27:27.560 --> 00:27:29.300
I'm just gonna call it sword fighting for the moment.

00:27:29.721 --> 00:27:31.705
Yeah, but like it like really cool though, right?

00:27:31.726 --> 00:27:33.546
And they have the metal face mask things.

00:27:33.546 --> 00:27:33.746
Yeah,

00:27:33.830 --> 00:27:34.641
it definitely looks cool.

00:27:34.641 --> 00:27:35.570
I always wish it looks fun.

00:27:35.570 --> 00:27:38.631
I would've had a chance to try that in some way, but I don't know where you do it.

00:27:39.230 --> 00:27:40.611
Uh, but anyway, she's vegan.

00:27:40.611 --> 00:27:40.820
They do it

00:27:40.820 --> 00:27:43.161
on Gilmore Girls, they fence on Gilmore Girls remember?

00:27:43.221 --> 00:27:44.540
Oh, uh, yeah, that's true.

00:27:44.820 --> 00:27:45.181
Yeah,

00:27:45.421 --> 00:27:47.070
that's my only knowledge of fencing.

00:27:47.070 --> 00:27:47.701
Sorry, continue.

00:27:47.971 --> 00:27:53.490
No, I was just gonna say, uh, they said, you know, she is plant-based and she won a gold medal in the Olympics this year from Hong Kong.

00:27:53.760 --> 00:27:53.911
Hell yeah.

00:27:53.911 --> 00:27:54.570
So that was pretty cool.

00:27:54.631 --> 00:27:58.441
Also, a couple recipes we have coming up on the website, a couple forms of Satan.

00:27:58.441 --> 00:28:01.471
You made an apple cinnamon Satan, that was super awesome.

00:28:01.471 --> 00:28:01.961
It was really good.

00:28:02.476 --> 00:28:02.746
Yeah.

00:28:02.836 --> 00:28:09.346
So it was basically just like chunks of apple and then cinnamon, and then you cook it like a normal Satan and make it into the little, uh, yeah.

00:28:09.346 --> 00:28:10.215
Shrivel balls.

00:28:10.215 --> 00:28:12.615
Shrivel balls that we made the chocolate version from.

00:28:12.675 --> 00:28:17.205
For some reason they get real shriveled, like they puff up crazy big while they're cooking.

00:28:17.296 --> 00:28:17.536
Yeah.

00:28:17.596 --> 00:28:17.746
And

00:28:17.746 --> 00:28:22.155
then within 60 seconds of them out of the oven, they're like these little shriveled sack.

00:28:22.155 --> 00:28:22.726
I don't know, it

00:28:22.726 --> 00:28:27.586
goes from like, uh, probably baseball size to probably a little smaller than a golf ball, but that's, it's over.

00:28:27.645 --> 00:28:27.705
Yeah.

00:28:27.705 --> 00:28:28.756
And super shrive.

00:28:28.816 --> 00:28:29.086
Yeah.

00:28:29.635 --> 00:28:30.536
I don't mind it.

00:28:30.596 --> 00:28:30.776
Yeah.

00:28:30.776 --> 00:28:32.125
And they tear really nicely.

00:28:32.125 --> 00:28:32.905
It's, it's really good.

00:28:32.905 --> 00:28:33.115
Yeah.

00:28:33.115 --> 00:28:34.915
The textures look crazy.

00:28:34.915 --> 00:28:37.316
They're so chewy and I really like 'em.

00:28:37.675 --> 00:28:38.306
Yeah, me too.

00:28:38.875 --> 00:28:42.296
You also made one that had, uh, coconut flakes instead of apple cinnamon.

00:28:42.296 --> 00:28:43.526
It was like a coconut version.

00:28:43.736 --> 00:28:43.976
Yeah.

00:28:43.976 --> 00:28:44.875
That one was good too.

00:28:44.965 --> 00:28:45.145
Yeah.

00:28:45.145 --> 00:28:49.310
And I wouldn't have thought Coconut and Satan that really go together, but, uh,

00:28:49.530 --> 00:28:50.185
but they do.

00:28:50.246 --> 00:28:50.516
Yeah,

00:28:50.695 --> 00:28:51.445
it works good.

00:28:51.445 --> 00:28:52.346
Really nice little snack.

00:28:52.346 --> 00:28:52.915
High protein.

00:28:53.215 --> 00:28:53.336
Mm-hmm.

00:28:53.695 --> 00:28:53.911
Good to go.

00:28:54.611 --> 00:28:55.510
Easy to make too.

00:28:55.810 --> 00:28:58.810
Also, you made some really good coconut cupcakes, you know, tell us how you did that.

00:28:59.411 --> 00:29:08.800
Yeah, so for the, the first time making, uh, cupcakes anyways, I used silk and tofu instead of eggs, and I actually really liked the texture he gave it.

00:29:08.830 --> 00:29:09.641
Did you like it?

00:29:09.645 --> 00:29:09.855
Yeah,

00:29:09.895 --> 00:29:10.496
I liked it a lot.

00:29:10.796 --> 00:29:11.016
It

00:29:11.171 --> 00:29:14.411
kept it like really moist, but it also didn't get crumbly.

00:29:14.411 --> 00:29:18.161
Like I feel like stuff always gets crumbly when I'm baking.

00:29:18.250 --> 00:29:20.740
Even non-vegan baking, when I used to bake.

00:29:21.086 --> 00:29:22.645
And I don't like crumb.

00:29:23.215 --> 00:29:24.296
I'm weird about cakes.

00:29:24.296 --> 00:29:25.615
I don't like crumbly cakes.

00:29:25.736 --> 00:29:26.096
Yeah.

00:29:26.096 --> 00:29:30.655
And one thing I noticed a lot of vegan baking can get pretty dry, it seems like.

00:29:31.076 --> 00:29:34.165
And especially when you see ones that are really thick on the inside.

00:29:34.165 --> 00:29:34.226
Yeah.

00:29:34.226 --> 00:29:35.365
You just know they're gonna be dry.

00:29:35.365 --> 00:29:42.266
But it seems like the silk and tofu to me, helps keep it moist even when there's like a lot of, you know, substance on the inside.

00:29:42.266 --> 00:29:42.326
Yeah.

00:29:42.955 --> 00:29:43.945
I don't know why that is.

00:29:43.976 --> 00:29:44.185
Yeah.

00:29:44.365 --> 00:29:46.526
But it turned out really well and it was kind of like springy.

00:29:46.826 --> 00:29:47.036
Yeah.

00:29:47.066 --> 00:29:47.125
I

00:29:47.125 --> 00:29:47.576
don't know.

00:29:47.695 --> 00:29:49.556
I really liked the texture of it a lot.

00:29:49.766 --> 00:29:50.816
Yeah, they're really good.

00:29:50.816 --> 00:29:51.115
Cool.

00:29:51.115 --> 00:29:53.125
So I think that's all we got for this week.

00:29:53.125 --> 00:29:57.806
Make sure if you have any questions about any of these recipes or you have any questions about protein.

00:29:58.351 --> 00:30:02.191
Or maybe even specifically vegan protein, anything like that, feel free to reach out to us.

00:30:02.191 --> 00:30:06.570
You can find us on our social medias linked in the show notes or on the website.

00:30:06.570 --> 00:30:14.221
You can comment on the articles, leave something in the contact forms or even you can leave a comment now, I think on Spotify, on the podcast.

00:30:14.490 --> 00:30:17.911
So any of these ways, we see all that stuff and feel free to reach out.

00:30:18.330 --> 00:30:23.701
Or if you just have ideas or like have ideas of recipes you wanna see or things you would want us to talk about.

00:30:23.941 --> 00:30:24.151
Yeah.

00:30:24.270 --> 00:30:24.601
All right.

00:30:24.601 --> 00:30:29.250
Well, I hope everybody has a good week and you can put some of this information to use and we'll see you next week.

00:30:29.250 --> 00:30:29.881
You wanna say bye

00:30:30.240 --> 00:30:30.661
Bye.

00:30:30.721 --> 00:30:31.230
Bye everybody.