How much protein do you really need to thrive? Does your protein requirement shift as you age? Should you lean towards animal or plant-based proteins, and are protein supplements a safe and effective option for seniors? In this article, we’ll answer these key questions, helping you navigate your protein needs for optimal health at every stage of life. Let’s dive in!
Overview
- Understanding Protein: Learn what proteins are, their functions, and the importance of amino acids.
- Types of Proteins: Distinguish between plant and animal proteins, complete and incomplete proteins, and essential versus non-essential amino acids.
- Plant-Based Benefits: Discover the health advantages of plant-based proteins and why they might be the better choice for you.
- Why a Clean Protein Source is Essential: Get introduced to a clean protein source that meets all your needs with natural, high-quality ingredients.
WHAT ARE PROTEINS?
Proteins are large molecules made up of long chains of nutrients called amino acids. Amino acids are the building blocks of protein.
These molecules perform a wide range of functions, including giving structure to the human body, fortifying the immune system, and playing a vital role in DNA replication. They also transport and store smaller molecules within the body and act as catalysts in all chemical reactions the body carries out.
From this definition, we can all agree that proteins are indeed very vital components of the human body, right?
Now, the body has the ability to make its own proteins. This process is called protein synthesis. It is, however, important to note that, as efficient as the human body is in making its proteins, there are some proteins that it cannot synthesize or make on its own. These are referred to as essential amino acids.
The body must therefore get these amino acids from food sources.
It is also important to note that this process of protein production called protein synthesis can be sped up and embellished when there is an adequate amount of amino acids in our diet.
This means that we cannot neglect protein consumption simply because the body can make it itself. It cannot make the most important of amino acids and so it must get them from food for optimal health and function.
For the purpose of this blog, we’ll be examining proteins in three distinct divisions:
- Plant proteins and animal proteins
- Complete and incomplete proteins
- Essential amino acids and non-essential amino acids.
Let’s start from the bottom for ease of understanding.
Essential amino acids
I explained earlier that there are certain amino acids (building blocks of protein) that the body cannot synthesize on its own. These have to be obtained from the various protein food sources that exist in nature.
There are between 20 and 21 total amino acids, but I’ll mention just a few: Lysine, Isoleucine, Phenylalanine, Valine, etc. These can be obtained from protein food sources such as milk, eggs, cheese, beef, quinoa, lentils, and so on.
Non-essential amino acids
These are simply the opposite of what essential amino acids are. They can be synthesized by the body and also derived from external protein sources like the ones I mentioned earlier.
It is however important to note that just because they are termed “non-essential” doesn’t mean they are unimportant. They are involved in all protein-mediated body processes. The reason why they are termed non-essential is because the body can make them on its own.
Complete proteins
These refer to food sources of protein that, when consumed, will supply the body with all essential amino acids in the correct proportion. These foods include quinoa, peas, soy, tofu, lentils, milk, eggs, meat, chicken, fish, etc. By the way, most people don’t know that ALL plant foods have all 20 amino acids, but if you only ate rice for your protein source, it would not have an adequate amount of specific amino acids your body needs, which is why it’s essential to mix various plant foods in your daily diet, like legumes and grains together, to achieve adequate amounts of essential amino acids.
Incomplete proteins
These are the complete antithesis of what complete proteins are. These food sources, when consumed, do not provide all essential amino acids. They are usually found to lack one or two amino acids and so have to be supplemented with other sources of complete proteins to achieve equilibrium.
For example, a whole wheat cereal like oats has all 20 amino acids but is low in the essential amino acid leucine. This is why if you only ate oats all day long, you would not achieve enough leucine in your diet.
The proteins used to complement nonexistent amino acids are referred to as.
COMPLEMENTARY PROTEINS
- Animal proteins
These are simply animal sources of protein. They include milk, beef, chicken, turkey, fish, pork, eggs, cheese, etc. They make up most of the protein food sources that contain all essential amino acids.
- Plant proteins
These are simply plant sources of protein. They include all kinds of beans, nuts, and whole grains such as rice, wheat, quinoa, flax, hemp, lentils, tofu, etc.
When you eat a variety of these different forms of plant foods each day, your body can get all the essential and non-essential amino acids it needs from plants alone.
Plant Protein vs. Animal Protein: Which is Better?
According to Harvard Health, animal proteins, particularly from red meats such as beef, lamb, pork, and chevron, have been linked to several health concerns. [1] [3] Research further establishes that these proteins are significant contributors to cardiovascular diseases, including stroke.
The high cholesterol content in these foods can lead to fat buildup in blood vessels, potentially restricting blood flow to vital organs, including the brain. Additionally, animal proteins can contribute to the formation of free radicals, which are associated with oxidative stress and inflammation. Some studies suggest that a daily consumption of animal protein could shorten lifespan by up to 13 percent. [3]
The Benefits of Plant-Based Proteins
In contrast, plant-based proteins offer several health advantages:
- Protection Against Heart Disease: Research shows that individuals following vegan or vegetarian diets have a 30% lower risk of dying from ischemic heart disease compared to those who consume meat. Plant-based diets tend to be lower in saturated fats and free from dietary cholesterol. [2]
- Cancer Prevention: Diets rich in plant proteins may lower cancer risk. Phytochemicals in plants have been found to potentially prevent cancer, and high-fiber diets can help with weight management and gut health, reducing the risk of obesity-related diseases. [2]
- Reduced Stroke Risk: A plant-based diet may reduce the risk of stroke by 10%. A diet rich in leafy greens, whole grains, and beans and low in refined grains and added sugars, contributes to cardiovascular health. [2]
- Lower Risk of Type 2 Diabetes: Plant-based diets are associated with lower incidences of type 2 diabetes, even among individuals of the same weight. Additionally, those on plant-based diets are less likely to be overweight, which is a risk factor for diabetes. [2]
How Much Protein Do You Need?
The Recommended Dietary Allowance (RDA) for protein is 0.36 grams per pound of body weight. For instance, a person weighing 150 pounds should aim for approximately 54 grams of protein daily. The problem with the RDA is that it was designed decades ago based on the bare minimum needs of a sedentary person.
Current research shows that both athletes and anyone over 50, actually need more protein to thrive. Dr. Stuart Phillips’s research shows upwards of .55 – .7 grams per pound of body weight is ideal if you’re athletic or if you’re over 50. That is more than 100 grams of protein per day for a 150 lb person.
A common misconception is that protein needs decrease with age. However, active individuals over 50 need more protein to maintain muscle mass and overall health. Meeting daily protein intake goals is crucial, and it’s essential to find effective ways to achieve this.
While animal proteins are a complete source of essential amino acids, they come with health risks and ethical concerns. Plant-based proteins offer numerous health benefits and are often better for the heart and overall well-being. Understanding your protein needs and incorporating a variety of protein sources into your diet can help you meet your nutritional goals effectively.
While getting the majority of our nutrition from real whole foods each day is ideal, sometimes getting enough protein each day can be difficult. So what if there was a way to get a little boost towards our daily protein goals without consuming bowls and bowls of quinoa, soybeans, or eggs??
Well, here’s the answer to your protein needs, made with your health and aging needs in mind: PPA plant-powered protein!!!
PPA plant-powered protein is a super-clean organic plant-based protein powder tailor-made to meet all your daily protein needs without fail.
When I say that PPA plant-powered protein was made with you in mind, here’s what I mean:
Being a plant-based athlete myself, I saw a problem in the marketplace where most of the protein powders sold to millions of people every day were filled with pesticides, herbicides, toxins, chemicals, and processed sugars, possibly contributing to gut damage, cellular damage, and destructive inflammation.
Being a health researcher who only wanted the best supplements for my body, I reluctantly
decided to dive head first into the unknown. I began to research the best ingredients to include in a protein powder that would help with energy, recovery, and performance, without all of the nasty toxic ingredients.
After months of extensive research and formulation, PPA’s Plant Powered Protein was born.
Go here to add PPA’s Plant Powered Protein to your monthly orders and receive a special discount
PPA’s Plant Powered Protein is a specific formulation informed by science to help improve energy, speed up recovery, and increase athletic performance.
Why should you make PPA Plant-Powered Protein your top choice?
- It is USDA-certified organic to remove harmful pesticides and herbicides.
- It contains only plant-based protein sources for optimal health.
- It eliminates processed sugars with naturally sweet monk fruit.
- It contains 3 well-studied adaptogens shown to reduce stress, increase energy, and improve recovery.
- It has an ideal BCAA ratio as studied for enhancing athletic performance.
There are five plant protein sources from which PPA Plant-Powered Protein was made.
Let’s talk about them briefly.
Organic pea: Green peas are legumes, but most people see them as vegetables because of their bright green color and delicate flavor. However, a cup of green peas can provide up to 8g of protein. They are also rich in iron, which makes them a top choice for people on the anemic disease spectrum.
Organic rice: A popular whole grain known for its high carbohydrate content. It’d interest you to know that a cup of organic white rice contains up to 7.2 g of protein.
Organic quinoa: A gluten-free staple usually substituted for rice in meals. Known to contain carbohydrates but with up to 14g of protein per 100g serving. It also contains all the essential amino acids needed for optimal health.
Organic hemp seeds: Relax. I know what you’re thinking, but hemp seeds do not contain the chemical that gets people high. That chemical is transhydrocannabinol. Instead, it contains cannabidiol, used in the treatment of cerebral diseases such as epilepsy and anxiety.
Organic hemp seeds are a huge source of protein. Shocking right?
A 30g serving can provide up to 11g of protein. Hemp seeds also contain Omega-3 and Omega-6, known to be healthy unsaturated fats that are good for the heart.
Organic flax seeds: These are also rich in protein and healthy unsaturated fat known to reduce the risk of heart diseases. Containing up to 18% protein per 100g serving, they are a top choice for plant-based protein.
These 5 plant-based protein sources were chosen to not only create a diverse range of amino acid content but also to provide additional benefits such as omega 3s from the hemp protein and flaxseeds.
PPA Plant-based protein powder provides up to 26g of protein in just one serving.
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I mentioned earlier while highlighting the reasons why PPA Plant Powered Protein should be your top choice that it contains adaptogens.
Let’s have a quick look at what adaptogens mean:
Adaptogens are plants such as herbs, roots, and other plant substances (like mushrooms) that have been shown to support our body’s ability to manage stress and restore balance after stressful experiences.
Across India and Asia, people have been using adaptogens for thousands of years to treat all kinds of ailments. In the United States, scientists and doctors are recognizing the value of these herbs with ongoing research.
Synergistic Adaptogen Blend in PPA’s Plant-Powered Protein.
Three highly beneficial adaptogens were included in our protein powder formula, and they are a powerhouse for improving energy, supporting recovery, lowering stress, and increasing performance so that you can be your best self. They are:
Ashwagandha
A green shrub found in parts of India, Africa, and the Middle East. Studies have shown that this adaptogen may support sleep, aid recovery from intense workouts, reduce overall stress, improve energy levels, lower cortisol levels, and heighten mental clarity. These are all important aspects to improve as an athlete or elderly person.
Maca
A Peruvian plant found in the Andes mountains above 12,000 feet has been cultivated for more than 2000 years. The Maca used in PPA Plant Protein Powder comes straight from Peru. Studies have shown maca may support increased energy, improved endurance, increased libido, strengthened bones, reduced inflammation, neuroprotection, improved memory, and lower stress.
Panax Ginseng
Also known as Asian Ginseng. This herb has been cultivated for health benefits for thousands of years. Studies have shown that Ginseng may help reduce inflammation, improve brain function, enhance the immune system, boost energy, and reduce stress. A review of over 155 studies suggested that Ginseng supplements may help reduce fatigue from exercise.
In addition to these powerhouses, our PPA plant protein also contains some more natural and highly beneficial additives that make it an all-rounder in the protein powder market.
Organic Gum Acacia
Sourced from the Acacia tree in Africa’s Sahel Region, Gum Acacia is harvested similarly to maple syrup. Known for its excellent prebiotic properties, it supports healthy gut flora and overall digestive health. Though it constitutes only about 4% of the protein powder, its benefits are significant, including boosting short-chain fatty acid production, enhancing digestive health, and modulating inflammation.
Monk Fruit
Used in traditional Chinese medicine for centuries, Monk Fruit is a natural sweetener that doesn’t spike insulin levels. This makes it a healthier alternative to processed sugars, which are linked to obesity and chronic diseases. Monk Fruit’s natural sweetness is perfect for PPA Protein Powder, helping you avoid processed sugars while enjoying a sweet taste.
Himalayan Salt
Containing up to 84 minerals and trace elements, Himalayan salt provides essential nutrients to our cells. While primarily sodium, it also supplies electrolytes like potassium, magnesium, and calcium, which are crucial for cellular function, especially during exercise.
Coconut Milk Powder
Coconut milk powder adds a creamy texture and delightful flavor to the protein powder. It offers a range of vitamins (C, E, B) and minerals (iron, calcium, magnesium, selenium, potassium). Rich in Medium Chain Triglycerides (MCTs), this ingredient supports weight management and is easy to digest. Additionally, it contains lauric acid, antioxidants, and nutrients that help reduce inflammation, combat bacteria, and support a healthy immune response and digestion.
Make PPA Plant-Based Protein your go-to choice today. Order now via our website and enjoy exclusive discounts!
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FAQS
Does PPA plant-based protein powder contain all essential amino acids?
Yes. Our PPA plant-based protein powder is made from a synergy of plant sources of protein that supply all essential amino acids without fail.
Is PPA plant protein purely vegan?
Yes indeed. Our protein powder contains no traces of animal protein, as all ingredients are plant-based.
How many grams of protein can PPA plant-powered protein powder give me?
Up to 26g of protein in one serving.
Does PPA plant-based protein powder contain any allergens?
This depends on what your allergies are. Take a look at our ingredient list “here” to be safe.
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REFERENCES
- https://www.health.harvard.edu/staying-healthy/cutting-red-meat-for-a-longer-life
- https://www.webmd.com/diet/difference-between-animal-protein-plant-protein
- https://www.health.harvard.edu/heart-health/4-foods-not-to-eat-if-you-have-high-cholesterol