By Jacynthe René and Jean-Yves Dionne Scientific review by Alexandra Leduc, nutritionist
WHAT ARE PROTEINS?
Proteins are the building blocks of various organisms, both plant and animal. They are made up of a chain of amino acids. There are 22 amino acids, 9 of which are essential. Essential because the body cannot manufacture them; we must consume them.
WHAT ARE THEY USED FOR?
To build our cells, our bodies. To produce enzymes to digest and metabolize. To move...
WHAT ARE OUR REAL PROTEIN NEEDS?
Typically, we can calculate our needs by multiplying our weight in kilograms by 0.8 g, which averages out to 10 to 15% of our total calorie intake. (Calories are only a guideline.) For athletes, we can multiply our weight in kilograms by 1 to 1.2 g due to the energy and repair demands of muscles. If the sport requires greater muscle mass, this intake may increase. 2 g per kilogram is considered the upper limit, beyond which protein is no longer assimilated and increases the body's waste load.
ANIMAL OR PLANT?
Big controversy. For some, animal proteins (meat, dairy) are dangerous. It's true that animal proteins cause more acidification than plant proteins. But they are not toxic. However, be careful about the source. A dairy product, meat, etc., from an animal in industrial production (fattening pens) is a sick animal. It is fattened with corn, a source of pro-inflammatory omega-6.
Plant-based proteins create less waste and rarely lead to excess. Plant-based sources (legumes, nuts, etc.) contain more fiber and other phytonutrients that "lighten" the metabolism.
Protein deficiencies are rare in North America, where the diet is too rich in meat. In fact, in Okinawa, where people live the longest and healthiest lives, protein intake represents only about 10% of the diet.
Beware of food religions, Jacynthe has nothing against carnivores. Besides, as she often says, her men eat meat even though she has been vegetarian for over 20 years. When she chooses the meat she cooks for them carefully (in quality and not in quantity), she favors animals that have lived outside eating grass and that have not had antibiotics...
Here is the protein intake per 100g serving:
- Quinoa (in cookies, burgers or as a nest for vegetables): 14.8 g
- Spirulina (without smoothie): 65 g
- Hemp, pumpkin, sunflower, chia seeds (as seasoning): around 28, 25, 20 and 18 g respectively
- Almonds (smoothie, pastry, seasoning): 30 g
- Avocado (smoothie or dessert): 2 to 4 g
- Sesame butter (tahini) (Add to soups to cream them in a very clever way.): 30 g of tahini = 5 g of protein
- Sprouted lentils: 20 g
- Kale: 4 g
So, for a person with a "normal" lifestyle on a happy day, it is easy to achieve the required amount of protein without effort. We have often talked about complementarity of plant proteins during the same meal to have all the amino acids because the majority of plant sources do not contain all the essential amino acids. This is important, but it is not necessary to have this complementarity at every meal. They can be spread out over the same day.
- Energy balls (with chia seeds, almonds, etc.)
- Nut milk
- Vegetables with tahini sauce (or soup with it)
- Salad (which, by containing 12-14 organic vegetables and varied shoots, provides us with a good reserve of amino acids; thinking that meat eats grass to build its flesh, mainly vegetarian, it becomes a source of protein).
- And in the evening, a bee pollen drink (which contains 22 amino acids).
CAN WE TRAIN AND USE PLANT-BASED PROTEIN SOURCES?
Several athletes have proven it! You can perform even as a vegetarian. In fact, this movement is gaining popularity among high-performance athletes. But we don't want to convert anyone. It's not a religion. Rather, we want to help and guide those who want to lose weight and gain vitality, strength, and endurance.
Let's mention from the outset that for physical activity, training, or sports lasting 1 hour or less, we do not recommend consuming specialized drinks (electrolytes) or specific carbohydrates. This is not necessary, and for many people, it adds extra calories.
WHAT DO YOU NEED BEFORE A WORKOUT?
The day before, we want carbohydrates… without gluten!
In the morning, we also want carbohydrates to maximize energy reserves. Whether it's a snack or a smoothie!
DURING TRAINING?
For most people, water is sufficient. About 400 ml per hour.
AFTER WORKOUT?
It takes electrolytes and you need to stay hydrated! Adding a teaspoon of a protein superfood to a glass of water will give you a nice energy boost!
Maison Jacynthe disclaims all liability. All information contained on this page is not intended to replace justified allopathic treatment or to disregard the expertise of the medical profession. It is up to each individual to take charge of their own health, to inform themselves, and to make the necessary changes to improve their condition. Therapeutic supervision by a qualified health professional is obviously recommended.
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