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Because smoothies aren’t always going to cut it when it’s cold out.
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Hannah Frye
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Tag: protein
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What Research Says About Protein About Skin Health
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More often than not, experts advise against a high-glycemic index in the name of skin health, and for good reasons: “High glycemic index and increased daily glycemic load intake were positively associated with acnegenesis and acne severity,” researchers found1.
However, that may only account for part of the problem. As this 2019 study demonstrates2, protein could play just as important of a role. “A high glycemic index and low protein diet can lead to hyperinsulinemia and a cascade of endocrine triggers, like raised insulin-like growth factor-1(IGF-1) and androgens, resulting in acne,” the researchers explain. In fact, they found half of their participants with acne also were deficient in protein (aka, less than 30 grams per day).
They also note a striking correlation between low protein intakes and pigment disorders like melasma and post-inflammatory hyperpigmentation. “Poor amino acid supply limits the capacity of skin to repair the photodamage and decreases the keratinocyte turnover rate along with the accumulation of melanin,” they explain.
All of this to say: Consuming less than 30 grams of protein a day is not ideal for the skin—or the rest of your body, for that matter. In fact, a growing chorus of health and nutrition experts are encouraging people to go beyond the RDA3 (which is set at 0.8 gram of protein per kilogram of body weight per day).
In fact, some even recommend increasing protein intake to closer to 1.2 to 1.6 grams per kilogram of body weight (roughly 110 to 120 grams a day)—especially in older age since our ability to efficiently convert protein into muscle declines after we turn 604 or so.
There are plenty of protein sources out there, both plant and animal-based. Here’s a quick list of some high-protein options to consider adding to your diet:
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Hannah Frye
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The 8 Best Vegan Protein Powders Of 2023 + Buying Tips
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No matter who you are, or what you eat, you need protein to feel your best. Protein is an essential macronutrient, meaning we must consume it daily for our bodies to run properly (or better yet, more optimally). While protein requirements vary depending on factors like age, weight, physical activity level, and health status, emerging research is finding that active people should consume 100 to 120 grams of protein per day. This means you’ll want to aim to eat at least 25 to 30 grams of high-quality protein1 in each meal. Of course, healthful and strategic snacks (including those incorporating vegan protein powders) can help bridge protein gaps, too. This is especially important as you get older and begin to lose muscle mass2.
Every time you eat protein, you’re investing in whole-body health, immune function, and especially muscle growth and maintenance. And since muscles are a prime site for glucose and fat metabolism, protein is also helpful for insulin sensitivity, metabolic health, and cellular energy. Plus, high-quality protein is very satiating3 and can be used to promote healthy weight management4 and healthy body composition5. (Learn more about how to use protein for healthy weight goals here.)*
The protein (i.e., the amino acid profile, or array) you’ll find in a plant is not the same as the protein you’ll find in an animal (think: poultry, beef, fish, eggs, dairy, etc). For starters, individual plant proteins (with the exception of soy) naturally do not contain all nine essential amino acids, many of which (especially the branched-chain amino acids, BCAAs) are critical for muscle growth and repair.
This means that plant proteins are technically, by definition, “incomplete” and must be combined with other protein sources to build something that starts to resemble animal protein, which is complete. This approach of combining complementary plant proteins (think: beans and rice) to achieve a more comprehensive amino acid profile is something that vegetarians and vegans are very familiar with and lean into daily.
One serving of plants is also typically lower in overall protein than a serving of meat. A serving of chicken (3.5 oz) has 32 grams of protein6, for example, while a serving of black beans has 24 grams7. Protein from plants is also less bioavailable than animal protein (e.g., whey).
This isn’t to say that we should all swap beans for meat. Plant-based diets have health (not to mention environmental) benefits of their own. And as the leading protein and amino acid researcher Don Layman, Ph.D., explains on his episode of the mindbodygreen podcast, it’s possible to be vegan and still get enough protein. It just takes more effort—and likely more calories, too.
That’s where vegan protein powders come in: They’re a more targeted way to help ensure you’re getting enough protein every day. Vegan protein powder is often made from peas, rice, hemp, or soy. More unique plants, like pumpkins, artichokes, and other legumes, seeds, or grains can be used to make protein powder as well.
Research shows that plant protein powders can build muscle and promote metabolic health8 just as well as animal-based powders can (when consumed in larger amounts9).*
The key is that they need to be well-formulated (with complementary plant protein combinations) to contain all nine essential amino acids—especially leucine, one of three essential BCAAs. Thanks to research we now know that leucine is what triggers mTOR, a key cellular signaling pathway that initiates muscle growth and speeds up recovery, and experts believe we should aim for at least 2.5 grams10 of the amino acid in each meal to support this important physiological process (and supplements can be an important part of obtaining this goal.)
For context, whey protein powder (from cows or goats) typically has about 8 to 10% leucine content. Soy is 7.8%, while hemp is 5.1%11. This means, Layman explains, that it would take 23 grams of whey protein to trigger muscle growth and 33 or 34 grams of soy. It can be trickier to find out how much leucine is in combination plant protein powders, as amino acid compositions are not always listed on labels. When possible, you’ll want to go with a protein powder that is transparent about its amino acid content. (We call out a few below.)
There are a few reasons to choose a vegan protein powder over an animal-based one, despite its less complete amino acid profile. The most obvious is if you follow a strictly plant-based diet. But some meat eaters might also want to weave more plants into their nutrition regimen and be easier on their personal carbon footprint12 too. Plant protein powders can also contain key nutrients from plant sources (e.g., dietary fiber, and omega-3 fatty acid ALA, to name a couple) that you won’t find in animal-based ones. Plant proteins are convenient to boot; add 1-2 scoops to a smoothie or shake and you’re well on your way to meeting your daily protein needs.
Of course, powders do not replace whole-food protein sources; they work together. And even the most complete protein powders can’t build muscle alone. You need to pair them with resistance exercises to see any change in body composition and strength.
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Emma Loewe
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What To Eat After A Workout To Build Muscle: Overview + Food List
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There’s a misconception in the nutrition and fitness world that you need to eat meat to build muscle, but this is far from true. You can still build muscle and reap the benefits of strength training if you’re vegetarian or vegan.
While plant protein has less of an anabolic effect9 than animal protein on average, all plants contain amino acids and are beneficial for muscle growth. Plus, plant protein sources contain other essential nutrients, such as fiber, vitamins, and minerals, that are excellent for overall health and support muscle growth.
“Vegans and vegetarians can meet protein goals by eating plants alone,” says Palinski-Wade. “However, because plants often contain less protein than animal sources, it’s important to balance a vegetarian diet to ensure adequate protein is consumed. Beans, legumes, quinoa, nuts, and seeds can all be great plant-based ways to boost protein.”
As far as leucine in plant versus animal products is concerned, Layman previously gave this example: “In whey protein, leucine is about 12%, so 23 grams of whey protein isolate will trigger it. Whereas in soy protein isolate, it’s about 7.8%, so now you need 33 or 34 grams.” This means that plant-based eaters may need to eat more total protein (and more total calories) to reach that all-important leucine threshold for muscle growth.
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Adam Meyer
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Does Protein Make You Gain Weight? What Experts Want You To Know
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However, several studies32 have found that consistent protein intake throughout the day is more important for gaining muscle, promoting recovery, maximizing performance, and losing weight.
To optimize MPS, aim to consume 25 to 30 grams of high-quality protein21 during two or three meals throughout the day. This amount has been found sufficient for both younger and healthy older adults.
“In general, the first meal of the day after a nighttime fasting period is the most important for MPS,” says Layman. “However, if you’re eating a low protein diet (only 50 to 60 grams per day), getting at least one meal up around 40 grams is critical. If you have a higher protein intake (around 100 grams per day), it’s best to distribute the protein. The first and last meals will greatly benefit muscle growth.”
“Eating a high-protein meal every four to six hours during feeding windows will maintain your body in an anabolic state with ongoing muscle protein synthesis,” Lyon explains. “The first and last meals of the day are most important because they’re when you break your overnight fasting period and prepare your body for sleep, where you do most of your repair and regenerate activities.”
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Adam Meyer
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How Protein Intake Contributes To Hair Health + How To Get More
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See, your hair is made up of keratin, a protein consisting of about 18 amino acids1—including cysteine, proline, and glycine. In order to support the protein found in hair, you should be getting your daily fill from food.
The current Recommended Dietary Allowance (RDA) for protein is 0.8 gram of protein per kilogram of body weight per day. However, many nutrition experts see that as a minimum, and recommend going beyond the RDA2, increasing protein intake to closer to 1.2 to 1.6 grams per kilogram of body weight (roughly 110 to 120 grams a day).
Let’s be honest—getting this much protein isn’t always easy. You’ll want to prioritize animal products like poultry, lean meat, and fish, as well as plant-based ingredients like chickpeas, lentils, and beans.
Do your best to prioritize protein intake in the morning with a satiating breakfast. But if you’re not one to reach for protein-dense foods in the morning, you may consider adding a supplement (like collagen or protein powder) to your routine.
Collagen is a worthy contender—it supports overall protein intake while providing skin and gut support. You can easily add a scoop of collagen powder to your coffee to boost your morning protein intake, whip it up in a smoothie, or incorporate it into whatever else fits your fancy.
While hair does not contain collagen (like the skin does), collagen peptides can provide your diet with more amino acids. Those amino acids can then be turned into keratin to form healthy hair at the follicle. Additionally, it can support scalp health and buffer against follicle irritation.
In short: Yes, collagen powder can help you reach your hair goals this year. Here’s a list of the nine best options on the market, all backed by a nutrition Ph.D., if you’re looking for a new blend.
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Hannah Frye
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3 Easy, Plant-Based Ways To Get More Protein In Your Breakfast
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If you’re dead-set on your daily breakfast, whatever it may be, we don’t blame you for sticking to a routine. However, if you notice that your favorite morning dish leaves you feeling hungry a few hours later, it might be from a lack of protein. In fact, protein is the most satiating macronutrient, so it can ease hunger and prevent overeating2.
To add extra protein without disturbing your favorite daily dish, simply add a side of nuts. You can toss back some almonds, walnuts, cashews, or any other nut you fancy right after you finish your meal or on the side.
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Hannah Frye
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Lazy Keto Diet: What It Is, Who Should Do It & What To Eat On It
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While this approach will reduce your carb intake and might lead to increased ketosis and weight loss, that doesn’t necessarily mean it’s healthy. “You may be cheating yourself of important nutrients (such as vitamins, minerals, and fibers) that play crucial roles in metabolic, neurological, and hormonal balance,” says Brownlow.
She also emphasizes that “There’s extensive clinical and scientific support for the benefits of ketogenic approaches in patient populations with neurological and metabolic disorders. If you’re considering a ketogenic diet for this reason, keep in mind that food is much more than mere fuel for our cells; it provides important information for all biochemical reactions in living organisms. In order to optimize your ketogenic approach, you should consider a well-formulated ketogenic diet that includes key micronutrients, vitamins, minerals, and fiber.”
Moral of the story: Lazy keto is not about getting lazy with what you eat.
If you find yourself opting for fast-food burger patties in fear of over-consuming carbohydrates from fibrous vegetables and plant foods, that’s a red flag. It’s important not to sacrifice overall diet quality for the sake of hitting your carbohydrate targets.
It’s also worth noting that a lazy keto approach also may end up just being a very low carbohydrate diet, which isn’t always a ketogenic diet. Technically, you are following a keto diet if you are in ketosis. This means that your liver got the cue that glucose and insulin levels are low, and fat metabolism is revved up to the point that ketones are now being produced.
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Kristi Storoschuk, BSc
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