@dr.matthewnagra: Candi Frazier (aka @Primal Bod) claims that we can’t get enough protein on a vegan diet. Well, I plugged a sample day of eating for myself into @Cronometer, which included oatmeal for breakfast, a tofu sandwich for lunch, lentil/chickpea pasta for dinner, with a couple cups of soy milk and an apple w/ peanut butter. This totaled 142g of protein and far exceeded every single essential amino acid target with a total of 2800 calories, which is about what I need to consume to maintain my weight with my level of physical activity. And this was without including ANY protein powder, which could replace a snack or be added to the oatmeal. But here’s the real kicker, I could remove all the snacks and dinner and still meet the EAA targets with just breakfast and lunch alone. Now I know some people will try to argue that plant protein isn’t as effective as animal protein, but that has also been put to the test, and when protein intake is matched, a completely or near completely plant-based diet is similarly effective to diets rich in animal protein for building muscle and strength. So she’s just wrong on all accounts. Sample day: Oatmeal - 1 cup steel cut oats (cooked) - 1/2 cup blueberries - 1 banana - 1oz walnuts - Heaping tablespoon ground flax - Cooked in water - 1 cup soy milk on the side as a latte Sandwich - 2 slices of whole wheat bread - 1/2 block of tofu (I snack on what isn’t included in the sandwich) - 1/2 avocado (also snack on what isn’t included) - 2Tbsp hummus - 1/2 Roma tomato - 1 lead of kale (or handful of spinach) Snack - 1 Apple - 2 Tbsp of peanut butter - 1 cup of soy milk (latte) Dinner (it’s large) - 200g chickpea/lentil pasta - 1 cup tomato basil sauce - 1/4 cup soaked cashews blended into sauce - 1/2 stalk broccoli - 1/2 bell pepper - 1/4 cup chopped mushrooms - 1/4 chopped spinach (or kale) References: https://pubmed.ncbi.nlm.nih.gov/33599941/ https://pubmed.ncbi.nlm.nih.gov/36822394/ #muscle #meat #vegan #veganprotein #plantprotein #plantbased #primalbod #theprimalbod #nutrition #gains #doyouevenlift #gym #Fitness #strong #plantstrong #protein #meat #steak #tofu #soy #veganmeat

Dr. Matthew Nagra, ND

Open In TikTok:

Region: CA

Friday 12 July 2024 17:09:31 GMT