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.

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Episode Transcript

Dai Manuel (00:04):
Hey there, 2% Collective Warriors.
Welcome back to another episodeof the 2% Solution.
I'm your host, diamond Well,and today we're diving into one
of the most talked about topicsin the health and fitness world
protein.
Yep, that magical macronutrientthat seems to be on everyone's

(00:24):
mind, whether it's onlineinfluencers, health and wellness
professionals.
Gosh, even my mom was talkingabout how much protein she gets
in her diet.
You know because, especiallywhen it comes to bodybuilding,
losing or releasing body fat andjust overall feeling like boss.
But here's the big question howmuch protein is really enough?

(00:46):
Are you getting too little, toomuch or just the right amount?
Let's break it down and figureout what's best for you.
First things first.
Why is protein so important?
Protein is like the buildingblock of life.
Every cell in your bodycontains protein and it's
absolutely essential forbuilding and repairing tissues,

(01:09):
making enzymes and hormones,while also supporting your
immune system.
Basically, if you want to staystrong, healthy and vibrant, you
need to make sure you'regetting enough of this
macronutrient.
But this is where it getsinteresting.
Not all proteins are createdequal.
The quality of protein youconsume matters just as much as

(01:29):
the quantity.
Complete proteins these areproteins that contain all nine
essential amino acids are foundin animal products like meat,
eggs and dairy.
But don't worry, my plant-basedfriends, you can still get your
complete proteins by combiningdifferent plant sources.
Like friends, you can still getyour complete proteins by
combining different plantsources like beans, rice, to
ensure you're getting all thoseessential aminos.

(01:51):
And there's also some reallycool stuff like quinoa out there
, which actually is a completeprotein.
How much protein is actuallyenough?
Well, that answer depends on afew factors, including your age,
your activity level and,ultimately, what are your health
and lifestyle goals.
Now, the RDA, or recommendeddaily allowance for protein, is

(02:12):
0.8 grams per kilogram of bodyweight per day.
Now, that's 56 grams per dayfor the average man and 46 grams
per day for the average woman.
But hold on.
If you're active especially ifyou're hitting the gym, lifting
weights, training for a sport orjust really active and on your
feet a lot and moving arounddaily, you're going to need more

(02:35):
.
A study published in theJournal of International Society
of Sports Nutrition suggeststhat athletes and people who
engage in intense physicalactivity should aim for 1.2 to
2.0 grams of protein perkilogram of body weight.
So that means if you're a150-pound athlete, you should be
aiming for 82 to 136 grams ofprotein per day If you're trying

(02:56):
to build muscle.
Some research even suggestsgoing as high as 2.2 grams per
kilogram.
But here's the thing More isn'talways better.
While getting enough protein iscrucial, there's no need to go
overboard, because excessprotein can put a strain on your
kidneys, especially if you'renot drinking enough water.
Plus, any extra protein in yourbody that doesn't get used for

(03:18):
energy or building muscle orrepair gets stored as fat.
So it's about finding thatsweet spot.
Now let's just talk aboutprotein supplementation, because
I know that's a hot topic foreveryone.
If you've ever stepped into agym or a health food store,
you've probably seen shelveslined with protein powders, bars
, shakes.
But what's the deal with thesesupplements and do you really

(03:41):
need them?
First, the good news proteinsupplements are incredibly
convenient, especially for thosewho struggle to meet the
protein needs through wholefoods alone.
A study in the American Journalof Clinical Nutrition found
that protein supplementation,particularly whey protein, can
enhance muscle protein synthesis, improve your recovery and even

(04:02):
support weight release loss bypromoting satiety.
Now, whey protein derived frommilk is one of the most popular
and effective supplements due toits high bioavailability.
Now, that's a fancy term, forit means that when you eat it, a
lot of that good stuff actuallygets utilized by your body and
absorbed, which is fantastic,right.

(04:24):
And it also offers a completeamino acid profile, because,
again, it's sourced from ananimal 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 favoritepost-workouts.
And again, I don't use whey,just more so because I try to
avoid lactose.
I find that it affects me withan inflammatory response and you
all know I've got thatautoimmune condition, so I got

(04:46):
to be really careful aboutinflammation in the body.
But the cool thing whey is veryquickly absorbed and it makes
it great for your workout,because that's when your body is
starving for an infusion ofsomething highly nutritious, but
also some good protein to startthe recovery and building

(05:07):
process.
Now, one thing to keep in mindis something that I like to do
after a workout is I'll take ascoop of my favorite protein.
A big favorite of mine rightnow is BioEdge Sciences Really
cool.
I'll include a link in the shownotes.
Also, they've extended adiscount for anybody that I want
to refer to them.
They offer you a discount atthe checkout, so that will be

(05:29):
there included for you as well.
But they offer plant based aswell as whey based proteins.
I'm really fond of the vanilla,but they've just come out with
an espresso flavor which is likethe bomb for those that like
coffee, like me.
And one of my favorite thingsis I take a scoop of that, mix
it with a can of coconut waterand I might mix in just a little
bit of BCAAs Magical, it isjust amazing.

(05:51):
And I feel great after myworkout.
I feel like I'm alreadystarting to give my body those
things that it needs, and I canjust tell because my energy
improves as soon as I've drankthat, within about 30 to 60
minutes after my workout.
And you know recovery isimportant because you know the
quicker you can recover, thequicker you can train again.
But also, speeding up recoveryis great because it just makes

(06:14):
you more functional as well.
I mean, geez, we all know whatit's like after a big squat day.
I mean it's going down thestairs on your bum is really
annoying.
Well, wouldn't it be nice tocut down that recovery time by a
little bit For sure?
Now for those that are lactoseintolerant or, like me, trying
to avoid lactose or preferplant-based options.
Pea protein, soy protein andrice protein are all the most

(06:38):
popular alternatives you'll seenow.
However, they may not be asquickly absorbed as whey and
they might require blending withother protein sources to
achieve complete amino acidprofile.
And just so you know most ofthe store bought uh
supplementation and proteinsupplementation, they've already
, especially if you're sourcesto achieve complete amino acid
profile.
And just so you know most ofthe store-bought supplementation
and protein supplementationthey've already, especially if
you're getting, like, say, aVega product.
Vega uses pea protein, butthey've also enriched the

(07:00):
product to ensure that it getsall the effective nine essential
amino acids.
See, the cool thing about theessential ones is your body
can't produce those, but theywere the essential building
blocks to help you build theother ones.
Anyways, more on that.
If you're curious, I've gotactually a little introductory
webinar.
I did on this once for one ofmy communities and if you're

(07:20):
interested, just shoot me aprivate message and I'll share
it with you.
But just so you know, it willbe in the community as well, so
you can check it out there, freeto access.
And again, links are in theshow notes.
But we probably should get alittle bit real here.
Protein supplements aren't magicbullets.
They're meant to supplementyour diet, not replace whole

(07:48):
foods.
The Cleveland Clinic reminds usthat whole foods provide a
range of other essentialnutrients, like fiber, vitamins,
minerals, which supplementsjust can't match.
I mean, they do, they add inall this extra stuff, but when
you find it in a natural foodsource, I mean think about it
For eons, for as long as humanbeings have been in the form
that we are.
Our bodies become highlyefficient at absorbing nutrition

(08:10):
when we give it to it, as longas we give it the right stuff
right.
And so over-reliance on proteinpowders can also lead to
nutrient imbalances if you'renot cautious.
Plus, not all proteinsupplements are created equal.
Some are loaded with addedsugars, sweeteners and other
ingredients that might actuallydo you more harm than good.
So do choose a high qualityproduct, one that's been

(08:33):
third-party tested and free fromunnecessary additives.
The fewer the ingredients, thebetter.
As I said again, bioedgeSciences, I love it, I use it
because it meets all thoserequirements.
So, anyways, more on that Ifyou're interested, the link's in
the show notes.
Now we should talk about how doyou get enough right Now that we
know how much protein we needand the role of supplementation.

(08:53):
Let's talk about how to get it.
If you're a meat eater, gettingenough protein is usually
pretty straightforward Leanmeats like chicken, turkey, fish
packed with protein eggs quiteliterally a perfect protein
source right.
Dairy products and whey proteinshakes or plant-based protein
shakes are also great options.
And for my plant-based friends,again, it's all about variety.

(09:16):
Beans, lentils, quinoa, tofuand tempeh are all excellent
sources of protein.
And don't forget about nuts andseeds.
They're not only high inprotein but also full of healthy
fats that your body needs.
But just don't have too many ofthem, because I had a client
once and we were putting somenutrition strategies in place.
He was getting great results.
Later I noticed that thingsstarted to slow a little bit and

(09:38):
he was noticing it too, and westarted to talk about it and
there must've been amiscommunication, because what
he heard was nuts are good forme and I started to ask myself
what's going on here.
He goes well.
You know, I've switched all mysnacks 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 Costcoand I just stick my hand in it
when I'm driving fromappointment to appointment, so

(10:00):
what you're doing like a handfulevery couple hours and or every
hour.
He goes wow, pretty much everytime in my car and and you know
he commutes and he's visitingappointments as a sales rep for
a company and so he's on theroad all day and I'm like, if
you're eating like a third ofthat bag, that's almost all your
fat intake that you need forthe whole day, and sometimes
even more.
So you got to be cautious.
Too much of a good thing is toomuch of a good thing, all right,

(10:21):
um, now one tip that workedwonders for me and my clients is
spreading protein intakethroughout the day.
Right, instead of loading up onprotein in one meal, aim to
include a source of protein inevery meal and snack.
This helps keep your energylevel stable, supports the
muscle repair and recovery andgrowth, but it also keeps you

(10:42):
feeling fuller longer, so youmake better decisions throughout
the day.
You don't have those bigcrashes in energy where you also
you're reaching out for mycanadian friends for a double,
double and a donut and for thosedown south.
Well, you know, you've got allthe equivalents every gas
station you stop at.
I mean it's like whoa, look atall this and it's really hard to
say no when we're feeling lowenergy and hungry.

(11:03):
Or I go as far as to say we'refeeling low energy and hungry,
or I go as far as to say hangryand so keep in mind, spread it
out throughout the day.
If you keep that protein intakeincluded with all the meals, so
you have a little bit ofprotein every time you're eating
something, you're going to findit's going to keep you satiated
, you're going to make betterdecisions and you're just going
to feel better.
Now got to bust some myths herenow, because before we wrap up,

(11:26):
if I didn't address those myths,I'd be doing you a disservice.
First, the idea that you canabsorb only 20 to 30 grams of
protein per meal is a bit of amisconception.
Your body's really smart.
It can adapt and utilize moreprotein over a longer period,
especially when you're active.
So don stress if you're eatinga big protein-rich meal, your

(11:46):
body's got you covered.
Another myth that plant-baseddiets can't provide enough
protein.
As long as you're eating avariety of protein sources and
getting enough calories, you canabsolutely 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'veseen the documentary the Game
Changers, but it's one to watchif you want some inspiration.

(12:09):
Now, just be very aware it'squite biased and I can honestly
say that, because if you getinto the movie about 50 minutes
in, you're going to see a sixsecond segment of me on a
morning news show out in Ontario.
Sorry, actually it was inQuebec.
I think it was in Montreal atthe time.
Oh no, you know what?
I was in Ottawa.
I was in Ottawa and I was doinga breakfast show on this tour

(12:31):
for and I was actually goingaround talking about the keto
diet of all things.
So you can imagine that's notalways very plant-based friendly
.
And so here I am, I'm doingthis tour and I was talking all
about the keto diet and I wasgoing on the show and just
joking and saying, hey, yeah,all you got to eat is bacon and
you'll lose weight.
Now again, it was tongue incheek and a little bit for shock

(12:53):
value.
Not absolutely true, of course,but the essence was that if you
eat a high protein diet, highfat diet and reduce
carbohydrates like a keto diet,you do see a fairly quick
metabolic shift as well as aphysiological shift.
I don't recommend doing it forlong term, but for short term
it's really effective.
But in game changers they tooka little six second segment of

(13:16):
me talking about bacon and theywere basically implying that,
you know, misinformation beingspread through the news and
there's a little, a little,stickman, isn't he?
I was like what the hell?
Anyways, all my plant-basedbuddies I remember we were
living in Bali at the time senta bunch of messages through
Instagram and various channelsjust saying hey, have you seen
the Game Changers?

(13:36):
Whoa, whoa, whoa.
You see, I've been telling youthis the whole time.
Anyways, pretty funny.
So if you check the GameChangers, keep an eye out.
And hey, if anybody watches itand you catch a scene of that,
grab it on the phone, post it inyour stories, tag me and I'll
send you a little gift.
All right, so there's a littleinvitation for you.
Now here's the bottom line.
Protein's essential, but it'snot about cramming in as much as

(13:58):
possible.
It's about finding the rightbalance or harmony for your body
, your goals and your lifestyle.
Now, if you're unsure where youstand, try tracking your
protein intake for a few daysusing my fitness pal or
chronometer.
And if you need morepersonalized advice, don't
hesitate to reach out to anutritionist or dietitian, or
hey, I've been a nutrition coachfor a long time Precision

(14:20):
Nutrition, m2, performanceNutrition, great programs if
you're not aware of either ofthose, and I love helping people
with these, and my clients aswell.
So feel free to reach outanytime If you've got some
questions or you want to talkabout how I can help you.
Now.
Thanks for tuning in to thisepisode of the 2% Solution.
I hope you're feeling moreconfident about your protein
needs and ready to fuel yourbody with the right nutrients.

(14:41):
Remember, it's not just abouthitting your protein goals.
It's about making choices thatsupport your overall health,
well-being and lifestyleambitions.
Found this episode helpful.
Share it with someone who mightneed a little protein pep talk,
and don't forget to follow uson social media and leave a
review if you're loving thepodcast.
It's like a high five to myears, man, when I hear those

(15:03):
things or I see those things, soplease keep them coming and
stay strong, stay balanced andkeep pushing your limits.
I'm Diamond.
Well, you've been listening tothe 2% Solution.
Let's keep thriving togetherand I'll see you next time.