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, of which 9 are essential because the body cannot produce them, we must consume them.
WHAT ARE THEY FOR?
To build our cells, our body. To produce enzymes for digestion and metabolism. To move...
WHAT ARE OUR ACTUAL PROTEIN NEEDS?
Usually, we can calculate our needs by multiplying our weight in kilograms by 0.8 g, which gives an average of 10 to 15% of our total caloric intake. (The calories being just a reference measure.) For athletes, you can multiply your weight in kilos by 1 to 1.2 g due to the request for energy and muscle repair. If the sport requires a greater muscle mass, this intake can increase. It is considered that 2 grams per kilogram is the maximum limit beyond which proteins are no longer assimilated and increase the body's waste load.
ANIMALS OR PLANT-BASED?
Big controversy. For some, animal proteins (meat, dairy products) are dangerous. It is 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 (feedlot) is a sick animal. It is fattened with corn, a source of pro-inflammatory omega-6.
Plant-based protein create less waste and rarely lead to excesses. Plant 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 meats. Moreover, in Okinawa, where people live the longest and healthiest, protein intake accounts for only about 10% of the diet.
Beware of dietary 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 with care (in quality and not in quantity), she favors animals that have lived outdoors eating grass and have not been given antibiotics...
Here is the protein content per 100 g 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, as seasoning): 30 g
- Avocado (smoothie or dessert): 2 to 4 g
- Sesame butter (tahini) (To be added to soups to cream them very cleverly): 30 g of tahini = 5 g of protein
- Sprouted lentils: 20 g
- Kale: 4 g
Thus, for a person with a "normal" lifestyle on a happy day, it is easy to reach the required amount of protein without effort. It is often said that plant protein complementation within the same meal is necessary to obtain all amino acids because the majority of plant sources do not contain all essential amino acids. It's important, but it's not necessary to have this complementarity at every meal. We can spread them out over the same day.
- Energy balls (with chia seeds, almonds, etc.)
- Nut milk
- Vegetables with tahini sauce (or soup with this one)
- The salad (which, containing 12-14 organic vegetables and various sprouts, provides us with a good reserve of amino acids; consider that meat, to build its flesh, eats grass, primarily vegetarian, it becomes a source of protein).
- In the evening, a drink with bee pollen (which contains 22 amino acids).
CAN YOU TRAIN AND RELY ON PLANT-BASED PROTEIN SOURCES?
Several athletes have proven it! You can perform even while being vegetarian. Moreover, this movement is gaining popularity among high-performance athletes. But we do not wish to convert anyone. It is not a religion. Rather, we want to help, guide those who wish to lighten themselves and gain vitality, strength, and endurance.
Let's mention right away that for physical activity, training, or a sport lasting 1 hour or less, it is not recommended to consume specialized drinks (electrolytes) or specific carbohydrates. It is not necessary, and for many people, it adds extra calories.
WHAT DO WE NEED BEFORE A WORKOUT?
The day before, we want carbohydrates... gluten-free!
In the morning, we also want carbohydrates to maximize energy reserves. Whether it's a snack or a smoothie!
DURING THE WORKOUT?
For the majority of people, water is sufficient. About 400 ml per hour.
AFTER THE WORKOUT?
It takes electrolytes and you need to stay well-hydrated! Adding a teaspoon of a protein superfood to a glass of water will give you an interesting energy boost!
Warning: Maison Jacynthe disclaims all responsibilities. The information contained on this page does not seek to substitute a justified allopathic treatment nor to dismiss the expertise of the medical profession. It is up to each individual to take charge of their health, to inform themselves, and to make the necessary changes to improve their condition. Therapeutic supervision by a qualified health professional is obviously recommended.
