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<blockquote data-quote="Oldvatr" data-source="post: 2191679" data-attributes="member: 196898"><p>The protein issue is of interest to me. My Low Carb diet recommends 1 gram of protein per kg body weight, which is nuch the same for the general populace I believe. Body builders and those on extensive or HIT training should increase the ratio slightly.</p><p></p><p>Here is a reasonable discussion on the different sources of protein available to us</p><p><a href="https://www.medicalnewstoday.com/articles/322827.php#which-is-better-for-building-muscle" target="_blank">https://www.medicalnewstoday.com/articles/322827.php#which-is-better-for-building-muscle</a></p><p></p><p>As it states, animal sources are generally more biovalent for humans, and metabolise easily, Plant based proteins are not so complete, and are not absorbed as efficiently as animal protein, Therefore it seems that a vegetarian or vegan will need to eat a more varied diet, and be more aware of which plants contain which amino acids, and whish ones it may be missing. For me a beefburger and an egg probably does me nicely witout have to get the calculator out.</p><p></p><p>The other problem with plant based proteins (and vitamins too) is that plants have inbuilt protection mechanisms that actually make the food even more difficult for the body to metabolize. These phytochemicals actually make plants less atractive than the nutrition label may imply. For example. spinach is rich in iron, but in reality you only use a minute amount from a platefull of raw spinach, and zero if it is cooked. But it is touted as being a very high source of iron for vegans. The Impossible Burger Company have to derive their iron using vats of slimy algae to get enough iron to fortify their product, and another large vat of another slime to get the B12 vitamin.</p><p></p><p>The following report describes the bioavailabilty of the different protein sources, and generally one needs to eat more plant based product than animal to get a sensible RDA.</p><p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723444/" target="_blank">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723444/</a></p><p></p><p>I did see a paper that discussed how much I would need to eat if I decide to go vegan. I cannot find the bookmark in my extensive reference list but from memory I think that I need to eat 5x my normal requirement if eating soy isolate or tempeh, and bushels of wheat if using wheatgerm as my source..</p><p></p><p>Found a similar treatise on bioavailablity of the amino acids in both animal and plant based sources</p><p><a href="https://www.nutritionadvance.com/animal-protein-vs-plant-protein/" target="_blank">https://www.nutritionadvance.com/animal-protein-vs-plant-protein/</a></p><p></p><p>I see that the "49 plant based protein sources that are better than meat" do not do so well in these last two formal papers.</p></blockquote><p></p>
[QUOTE="Oldvatr, post: 2191679, member: 196898"] The protein issue is of interest to me. My Low Carb diet recommends 1 gram of protein per kg body weight, which is nuch the same for the general populace I believe. Body builders and those on extensive or HIT training should increase the ratio slightly. Here is a reasonable discussion on the different sources of protein available to us [URL]https://www.medicalnewstoday.com/articles/322827.php#which-is-better-for-building-muscle[/URL] As it states, animal sources are generally more biovalent for humans, and metabolise easily, Plant based proteins are not so complete, and are not absorbed as efficiently as animal protein, Therefore it seems that a vegetarian or vegan will need to eat a more varied diet, and be more aware of which plants contain which amino acids, and whish ones it may be missing. For me a beefburger and an egg probably does me nicely witout have to get the calculator out. The other problem with plant based proteins (and vitamins too) is that plants have inbuilt protection mechanisms that actually make the food even more difficult for the body to metabolize. These phytochemicals actually make plants less atractive than the nutrition label may imply. For example. spinach is rich in iron, but in reality you only use a minute amount from a platefull of raw spinach, and zero if it is cooked. But it is touted as being a very high source of iron for vegans. The Impossible Burger Company have to derive their iron using vats of slimy algae to get enough iron to fortify their product, and another large vat of another slime to get the B12 vitamin. The following report describes the bioavailabilty of the different protein sources, and generally one needs to eat more plant based product than animal to get a sensible RDA. [URL]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723444/[/URL] I did see a paper that discussed how much I would need to eat if I decide to go vegan. I cannot find the bookmark in my extensive reference list but from memory I think that I need to eat 5x my normal requirement if eating soy isolate or tempeh, and bushels of wheat if using wheatgerm as my source.. Found a similar treatise on bioavailablity of the amino acids in both animal and plant based sources [URL]https://www.nutritionadvance.com/animal-protein-vs-plant-protein/[/URL] I see that the "49 plant based protein sources that are better than meat" do not do so well in these last two formal papers. [/QUOTE]
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