Anyone who’s read the latest studies about high-protein diets knows that we need to get a substantial amount of protein in our diets—about a third of a gram for every pound of body weight. One of the best and most readily available sources of protein comes from animals, but there are a lot of good reasons to think about cutting back or cutting out our consumption of meat to satisfy our protein needs.
Aside from the obvious animal-rights issues, there are several economic and environmental considerations to consider. The USDA estimates that it takes roughly 16 pounds of grain to make one pound of beef. When you consider that one-third of the world’s population is classified by the World Health Organization as starving, it’s easy to see where some of that grain could be put to better use. Beef production also impacts the ecosystem, from the clear-cutting of rainforests for grazing to water pollution to methane emissions, which contribute to greenhouse gases. And the cost of meat to your personal health is also significant. Although packed with protein, many meat choices contain high levels of saturated fats, the overconsumption of which can lead to heart disease and cancer.
At any rate, this article isn’t designed to be a polemic about the benefits of vegetarian living. Picking up a book like Eric Schlosser’s Fast Food Nation or Michael Pollan’s The Omnivore’s Dilemma, not to mention any of the vast Internet resources available on the subject, might convince you to replace meat with an alternative protein source a couple of meals a week.
The challenge in going vegetarian is finding enough “high-quality” protein. High-quality protein is defined as protein that contains all eight of the essential amino acids: isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Most meat sources have all of the amino acids in one place. Plant sources usually have some of the acids, but not all in one place. So the key is combining foods to get a full complement of amino acids. Here are some of the top places to get your proteins (vegans, skip to #3). We’ll skip soy for the time being—to read more about the good and the bad of soy, scroll down to Steve Edwards’ article in this newsletter.
And, of course, I’d be remiss if I didn’t mention the greatest protein substitute of them all, Beachbody’s own Whey Protein Powder! With 18 grams of protein in every scoop, and available in chocolate and vanilla flavors, it’s a great addition to your health shake, containing the highest concentration of branched-chain amino acids of any source, critical for muscle development. Also, if you’re thinking of cutting back on fish in your diet, you might want to consider adding a decent omega-3 supplement to your regimen.
By Joe Wilkes
Remember, I am an Independent Team Beachbody Coach and not a Beachbody corporate employee. I will receive a commission if you buy through my site but I would rather you become a Beachbody Coach, get the 25% discount off all Beachbody products and join the Home Fitness Revolution!
Anyone who’s read the latest studies about high-protein diets knows that we need to get a substantial amount of protein in our diets—about a third of a gram for every pound of body weight. One of the best and most readily available sources of protein comes from animals, but there are a lot of good reasons to think about cutting back or cutting out our consumption of meat to satisfy our protein needs.
Aside from the obvious animal-rights issues, there are several economic and environmental considerations to consider. The USDA estimates that it takes roughly 16 pounds of grain to make one pound of beef. When you consider that one-third of the world’s population is classified by the World Health Organization as starving, it’s easy to see where some of that grain could be put to better use. Beef production also impacts the ecosystem, from the clear-cutting of rainforests for grazing to water pollution to methane emissions, which contribute to greenhouse gases. And the cost of meat to your personal health is also significant. Although packed with protein, many meat choices contain high levels of saturated fats, the overconsumption of which can lead to heart disease and cancer.
At any rate, this article isn’t designed to be a polemic about the benefits of vegetarian living. Picking up a book like Eric Schlosser’s Fast Food Nation or Michael Pollan’s The Omnivore’s Dilemma, not to mention any of the vast Internet resources available on the subject, might convince you to replace meat with an alternative protein source a couple of meals a week.
The challenge in going vegetarian is finding enough “high-quality” protein. High-quality protein is defined as protein that contains all eight of the essential amino acids: isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Most meat sources have all of the amino acids in one place. Plant sources usually have some of the acids, but not all in one place. So the key is combining foods to get a full complement of amino acids. Here are some of the top places to get your proteins (vegans, skip to #3). We’ll skip soy for the time being—to read more about the good and the bad of soy, scroll down to Steve Edwards’ article in this newsletter.
And, of course, I’d be remiss if I didn’t mention the greatest protein substitute of them all, Beachbody’s own Whey Protein Powder! With 18 grams of protein in every scoop, and available in chocolate and vanilla flavors, it’s a great addition to your health shake, containing the highest concentration of branched-chain amino acids of any source, critical for muscle development. Also, if you’re thinking of cutting back on fish in your diet, you might want to consider adding a decent omega-3 supplement to your regimen.
By Joe Wilkes