Debunking the Protein Myths: The Truth About How Much and What Type of Proteins are Best for You

Have you ever wondered how to turbocharge your fitness journey with the right protein intake?

In today's 2% Collective Warriors episode, we promise to arm you with the knowledge to optimize your protein consumption for better muscle synthesis, quicker recovery, and overall health. 

We'll break down protein essentials and explain why they're vital for tissue repair, enzyme production, and immune support. 

You'll also learn about the differences between complete and incomplete proteins and how to combine plant sources to achieve a balanced amino acid profile. 

We reference the RDA recommendations and the unique needs of active individuals, plus share our thoughts on protein supplements like whey protein. 

Our tips, including a favorite post-workout blend, will offer practical ways to enhance your recovery game.

For those navigating the complex world of protein sources, we've got you covered, whether you're a meat-eater or prefer a plant-based diet. Discover many protein-rich foods, from lean meats to quinoa, and focus on balancing your daily intake to maintain energy and support muscle repair. 

Hear a cautionary tale about moderation from one of our clients who took a love for nuts a bit too far. We'll bust myths about protein absorption limits and the sufficiency of plant-based diets, drawing inspiration from the documentary "The Game Changers." 

And, for a bit of fun, I'll share an anecdote about my cameo in the keto diet discussion. 

This episode is your ultimate guide to understanding how to effectively meet your protein needs and achieve your health and fitness goals.

Chapters

• 0:04 The Importance of Protein Consumption
• 8:47 Optimizing Protein Intake for Health

Transcript

Dai Manuel: 0:04

Hey there, 2% Collective Warriors. Welcome back to another episode of the 2% Solution. I'm your host, diamond Well, and today we're diving into one of the most talked about topics in the health and fitness world protein. Yep, that magical macronutrient that seems to be on everyone's mind, whether it's online influencers, health and wellness professionals. Gosh, even my mom was talking about how much protein she gets in her diet. You know because, especially when it comes to bodybuilding, losing or releasing body fat and just overall feeling like boss. But here's the big question how much protein is really enough? Are you getting too little, too much or just the right amount? Let's break it down and figure out what's best for you.

Dai Manuel: 0:57

First things first. Why is protein so important? Protein is like the building block of life. Every cell in your body contains protein and it's absolutely essential for building and repairing tissues, making enzymes and hormones, while also supporting your immune system. Basically, if you want to stay strong, healthy and vibrant, you need to make sure you're getting enough of this macronutrient. But this is where it gets interesting.

Dai Manuel: 1:24

Not all proteins are created equal. The quality of protein you consume matters just as much as the quantity. Complete proteins these are proteins that contain all nine essential amino acids are found in animal products like meat, eggs and dairy. But don't worry, my plant-based friends, you can still get your complete proteins by combining different plant sources. Like friends, you can still get your complete proteins by combining different plant sources like beans, rice, to ensure you're getting all those essential aminos. And there's also some really cool stuff like quinoa out there, which actually is a complete protein.

Dai Manuel: 1:58

How much protein is actually enough? Well, that answer depends on a few factors, including your age, your activity level and, ultimately, what are your health and lifestyle goals. Now, the RDA, or recommended daily allowance for protein, is 0.8 grams per kilogram of body weight per day. Now, that's 56 grams per day for the average man and 46 grams per day for the average woman. But hold on. If you're active especially if you're hitting the gym, lifting weights, training for a sport or just really active and on your feet a lot and moving around daily, you're going to need more. A study published in the Journal of International Society of Sports Nutrition suggests that athletes and people who engage in intense physical activity should aim for 1.2 to 2.0 grams of protein per kilogram of body weight. So that means if you're a 150-pound athlete, you should be aiming for 82 to 136 grams of protein per day If you're trying to build muscle. Some research even suggests going as high as 2.2 grams per kilogram. But here's the thing More isn't always better. While getting enough protein is crucial, there's no need to go overboard, because excess protein can put a strain on your kidneys, especially if you're not drinking enough water. Plus, any extra protein in your body that doesn't get used for energy or building muscle or repair gets stored as fat. So it's about finding that sweet spot.

Dai Manuel: 3:27

Now let's just talk about protein supplementation, because I know that's a hot topic for everyone. If you've ever stepped into a gym or a health food store, you've probably seen shelves lined with protein powders, bars, shakes. But what's the deal with these supplements and do you really need them? First, the good news protein supplements are incredibly convenient, especially for those who struggle to meet the protein needs through whole foods alone. A study in the American Journal of Clinical Nutrition found that protein supplementation, particularly whey protein, can enhance muscle protein synthesis, improve your recovery and even support weight release loss by promoting satiety.

Dai Manuel: 4:07

Now, whey protein derived from milk is one of the most popular and effective supplements due to its high bioavailability. Now, that's a fancy term, for it means that when you eat it, a lot of that good stuff actually gets utilized by your body and absorbed, which is fantastic, right. And it also offers a complete amino acid profile, because, again, it's sourced from an animal protein. No acid profile, because again, it's sourced from an animal protein. Now, it's rapidly absorbed, making it excellent post-workout choice, one of my favorite post-workouts. And again, I don't use whey, just more so because I try to avoid lactose. I find that it affects me with an inflammatory response and you all know I've got that autoimmune condition, so I got to be really careful about inflammation in the body. But the cool thing whey is very quickly absorbed and it makes it great for your workout, because that's when your body is starving for an infusion of something highly nutritious, but also some good protein to start the recovery and building process.

Dai Manuel: 5:08

Now, one thing to keep in mind is something that I like to do after a workout is I'll take a scoop of my favorite protein. A big favorite of mine right now is BioEdge Sciences Really cool. I'll include a link in the show notes. Also, they've extended a discount for anybody that I want to refer to them. They offer you a discount at the checkout, so that will be there included for you as well. But they offer plant based as well as whey based proteins. I'm really fond of the vanilla, but they've just come out with an espresso flavor which is like the bomb for those that like coffee, like me. And one of my favorite things is I take a scoop of that, mix it with a can of coconut water and I might mix in just a little bit of BCAAs Magical, it is just amazing.

Dai Manuel: 5:51

And I feel great after my workout. I feel like I'm already starting to give my body those things that it needs, and I can just tell because my energy improves as soon as I've drank that, within about 30 to 60 minutes after my workout. And you know recovery is important because you know the quicker you can recover, the quicker you can train again. But also, speeding up recovery is great because it just makes you more functional as well. I mean, geez, we all know what it's like after a big squat day. I mean it's going down the stairs on your bum is really annoying. Well, wouldn't it be nice to cut down that recovery time by a little bit For sure?

Dai Manuel: 6:26

Now for those that are lactose intolerant or, like me, trying to avoid lactose or prefer plant-based options. Pea protein, soy protein and rice protein are all the most popular alternatives you'll see now. However, they may not be as quickly absorbed as whey and they might require blending with other protein sources to achieve complete amino acid profile. And just so you know most of the store bought uh supplementation and protein supplementation, they've already, especially if you're sources to achieve complete amino acid profile. And just so you know most of the store-bought supplementation and protein supplementation they've already, especially if you're getting, like, say, a Vega product. Vega uses pea protein, but they've also enriched the product to ensure that it gets all the effective nine essential amino acids. See, the cool thing about the essential ones is your body can't produce those, but they were the essential building blocks to help you build the other ones.

Dai Manuel: 7:12

Anyways, more on that. If you're curious, I've got actually a little introductory webinar. I did on this once for one of my communities and if you're interested, just shoot me a private message and I'll share it with you. But just so you know, it will be in the community as well, so you can check it out there, free to access. And again, links are in the show notes. But we probably should get a little bit real here.

Dai Manuel: 7:37

Protein supplements aren't magic bullets. They're meant to supplement your diet, not replace whole foods. The Cleveland Clinic reminds us that whole foods provide a range of other essential nutrients, like fiber, vitamins, minerals, which supplements just can't match. I mean, they do, they add in all this extra stuff, but when you find it in a natural food source, I mean think about it For eons, for as long as human beings have been in the form that we are. Our bodies become highly efficient at absorbing nutrition when we give it to it, as long as we give it the right stuff right. And so over-reliance on protein powders can also lead to nutrient imbalances if you're not cautious.

Dai Manuel: 8:21

Plus, not all protein supplements are created equal. Some are loaded with added sugars, sweeteners and other ingredients that might actually do you more harm than good. So do choose a high quality product, one that's been third-party tested and free from unnecessary additives. The fewer the ingredients, the better. As I said again, bioedge Sciences, I love it, I use it because it meets all those requirements. So, anyways, more on that If you're interested, the link's in the show notes.

Dai Manuel: 8:47

Now we should talk about how do you get enough right Now that we know how much protein we need and the role of supplementation. Let's talk about how to get it. If you're a meat eater, getting enough protein is usually pretty straightforward Lean meats like chicken, turkey, fish packed with protein eggs quite literally a perfect protein source right. Dairy products and whey protein shakes or plant-based protein shakes are also great options. And for my plant-based friends, again, it's all about variety. Beans, lentils, quinoa, tofu and tempeh are all excellent sources of protein. And don't forget about nuts and seeds. They're not only high in protein but also full of healthy fats that your body needs. But just don't have too many of them, because I had a client once and we were putting some nutrition strategies in place. He was getting great results.

Dai Manuel: 9:35

Later I noticed that things started to slow a little bit and he was noticing it too, and we started to talk about it and there must've been a miscommunication, because what he heard was nuts are good for me and I started to ask myself what's going on here. He goes well. You know, I've switched all my snacks my healthy snacks to nuts and I'm like, okay, well, where's nuts he eating in a day? He goes, well. I buy this big bag from Costco and I just stick my hand in it when I'm driving from appointment to appointment, so what you're doing like a handful every couple hours and or every hour. He goes wow, pretty much every time in my car and and you know he commutes and he's visiting appointments as a sales rep for a company and so he's on the road all day and I'm like, if you're eating like a third of that bag, that's almost all your fat intake that you need for the whole day, and sometimes even more. So you got to be cautious.

Dai Manuel: 10:18

Too much of a good thing is too much of a good thing, all right, um, now one tip that worked wonders for me and my clients is spreading protein intake throughout the day. Right, instead of loading up on protein in one meal, aim to include a source of protein in every meal and snack. This helps keep your energy level stable, supports the muscle repair and recovery and growth, but it also keeps you feeling fuller longer, so you make better decisions throughout the day. You don't have those big crashes in energy where you also you're reaching out for my canadian friends for a double, double and a donut and for those down south. Well, you know, you've got all the equivalents every gas station you stop at. I mean it's like whoa, look at all this and it's really hard to say no when we're feeling low energy and hungry. Or I go as far as to say we're feeling low energy and hungry, or I go as far as to say hangry and so keep in mind, spread it out throughout the day. If you keep that protein intake included with all the meals, so you have a little bit of protein every time you're eating something, you're going to find it's going to keep you satiated, you're going to make better decisions and you're just going to feel better.

Dai Manuel: 11:22

Now got to bust some myths here now, because before we wrap up, if I didn't address those myths, I'd be doing you a disservice. First, the idea that you can absorb only 20 to 30 grams of protein per meal is a bit of a misconception. Your body's really smart. It can adapt and utilize more protein over a longer period, especially when you're active. So don stress if you're eating a big protein-rich meal, your body's got you covered. Another myth that plant-based diets can't provide enough protein. As long as you're eating a variety of protein sources and getting enough calories, you can absolutely meet your protein needs on a plant-based diet. In fact, some of the strongest, most powerful athletes in the world have gone plant-based. I mean, I don't know if you've seen the documentary the Game Changers, but it's one to watch if you want some inspiration.

Dai Manuel: 12:09

Now, just be very aware it's quite biased and I can honestly say that, because if you get into the movie about 50 minutes in, you're going to see a six second segment of me on a morning news show out in Ontario. Sorry, actually it was in Quebec. I think it was in Montreal at the time. Oh no, you know what? I was in Ottawa. I was in Ottawa and I was doing a breakfast show on this tour for and I was actually going around talking about the keto diet of all things. So you can imagine that's not always very plant-based friendly. And so here I am, I'm doing this tour and I was talking all about the keto diet and I was going on the show and just joking and saying, hey, yeah, all you got to eat is bacon and you'll lose weight.

Dai Manuel: 12:51

Now again, it was tongue in cheek and a little bit for shock value. Not absolutely true, of course, but the essence was that if you eat a high protein diet, high fat diet and reduce carbohydrates like a keto diet, you do see a fairly quick metabolic shift as well as a physiological shift. I don't recommend doing it for long term, but for short term it's really effective. But in game changers they took a little six second segment of me talking about bacon and they were basically implying that, you know, misinformation being spread through the news and there's a little, a little, stickman, isn't he? I was like what the hell? Anyways, all my plant-based buddies I remember we were living in Bali at the time sent a bunch of messages through Instagram and various channels just saying hey, have you seen the Game Changers? Whoa, whoa, whoa. You see, I've been telling you this the whole time. Anyways, pretty funny. So if you check the Game Changers, keep an eye out. And hey, if anybody watches it and you catch a scene of that, grab it on the phone, post it in your stories, tag me and I'll send you a little gift. All right, so there's a little invitation for you.

Dai Manuel: 13:53

Now here's the bottom line. Protein's essential, but it's not about cramming in as much as possible. It's about finding the right balance or harmony for your body, your goals and your lifestyle. Now, if you're unsure where you stand, try tracking your protein intake for a few days using my fitness pal or chronometer. And if you need more personalized advice, don't hesitate to reach out to a nutritionist or dietitian, or hey, I've been a nutrition coach for a long time Precision Nutrition, m2, performance Nutrition, great programs if you're not aware of either of those, and I love helping people with these, and my clients as well. So feel free to reach out anytime If you've got some questions or you want to talk about how I can help you.

Dai Manuel: 14:33

Now. Thanks for tuning in to this episode of the 2% Solution. I hope you're feeling more confident about your protein needs and ready to fuel your body with the right nutrients. Remember, it's not just about hitting your protein goals. It's about making choices that support your overall health, well-being and lifestyle ambitions. Found this episode helpful. Share it with someone who might need a little protein pep talk, and don't forget to follow us on social media and leave a review if you're loving the podcast. It's like a high five to my ears, man, when I hear those things or I see those things, so please keep them coming and stay strong, stay balanced and keep pushing your limits. I'm Diamond. Well, you've been listening to the 2% Solution. Let's keep thriving together and I'll see you next time.