MichaelBluejay
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xzebrax, most research points to a max of 1.2 to 1.7 g/kg/d, and not surprisingly that's the exact recommendation of the three related health bodies. Extra protein beyond what you need does no good. As one paper said, "Dietary supplementation of protein beyond that necessary to maintain nitrogen balance does not provide additional benefits for athletes." I spent the last couple of days summarizing all the research I could find on the topic, including reviewing the long paper mentioned by xjohanx: http://michaelbluejay.com/veg/protein-strength.html
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Is Hemp Protein a complete protein?
MichaelBluejay replied to Lean and Green's topic in Health & Nutrition Programs
StrawberryRiddick, that was good detective work on hemp, but I'm afraid you were misled by a faulty page by Enerex. They're a supplement manufacturer, not an official source, and this is a good example of why such sources should be treated with skepticism. Bottom line is that common vegetables are indeed complete proteins, even for children, when you use numbers from official sources. To see how Enerex misled us, here are the figures they gave supposedly as requirements from the WHO, in mg/g of protein: And here's the ACTUAL requirements from the WHO (p. 180 of "Protein and Amino Acid Requirements in Human Nutrition", 2002): Notice how the actual requirement is much smaller than Enerex claims, for *every single* amino acid? But it doesn't end there. Enerex is using the wrong metric in the first place, even if they got the figures right. They used the mg/g of protein consumed yardstick, which is based on the *average* WHO protein requirement, which is less than the *safe* requirement (pp. 150, 176), which itself is less than is supplied by *common foods*. So yeah, if you were eating what was effectively a *starvation diet*, then a greater *percentage* of your diet would have to be the various amino acids. The proper way to do this analysis is to use the WHO's mg/kg/d of *ideal body weight* figures for amino acid requirements, and compare that to the amount of IAA's supplied by a day's worth of food. Let's walk through an example. Here are the WHO amino acid requirements in mg/kg/d: Now let's figure for a 135-lb. woman and a 33-lb. 3 y.o. boy (61.3 & 15 kg): Now let's compare that to how much of each IAA is provided by a diet of nothing but potatoes, with 1800 calories for the woman and 1300 calories for the boy (standard values), getting our figures from the USDA nutrient database: So potatoes supply more than we need of each amino acid, so potatoes are complete proteins. And potates aren't special, *vegetables in general* are complete proteins. xjohanx, that means that hemp *is* complete, and most other plant foods are complete as well, using your definition (that the food supplies at least as much of each amino acid as we need). I have a table that shows the completeness of various vegetables and grains graphically in my article about how vegetables are complete proteins. -
Hello, I'm looking for one or more pics of vegan bodybuilders to use on my website to illustrate an article on protein. I specifically want a model who does *not* use protein supplements, since the whole point of the article is that if plants have enough protein to grow massive elephants, they certainly have enough protein to build comparatively puny humans. So by the same token, I would also have to exclude anyone who considers themselves to be on a "high protein" vegan diet, as I read here that some do. So if you're an unsupplemented, non-high-protein vegan bodybuilder and I can use your picture, please post them here, or post the links to the existing threads where your pictures are. Also, please let's not let this thread get sidetracked/hijacked to a discussion of the merits or lack thereof of protein supplements. That can be discussed elsewhere, and I'm sure it has been. For this thread, I'm just looking for photos. Thank you very much for your help!