Reasons to Give the Man in Your Life Plant-Based Protein
Want to know the secret to keeping your doctor visits to a minimum this year? Look no further than your kitchen. While you can’t prevent certain hereditary conditions, there are lifestyle modifications such as incorporating a plant based diet that men can take to lower their chances of developing common health problems such as heart disease, prostate cancer, heart disease, diabetes and high blood pressure. None of these conditions are inevitable, and lifestyle habits – specifically how you eat – can make or break your health. There are many reasons to give the man in your life plant-based protein among other dietary changes.
Nutrition Building Blocks
Proteins are considered the building blocks or foundation for the body. They break down into amino acids that help promote cell growth, repair and take much longer to digest versus carbohydrates, aiding in satiety and resulting in the consumption of fewer calories.
According to research published in JAMA Internal Medicine¹, how much protein you eat and the source may affect your lifespan. The research, conducted at Massachusetts General Hospital, found that participants who ate large amounts of animal protein had a higher-than-average risk of dying over the next few decades, especially if they favored processed red meat instead of fish or poultry. Those who ate more plant-based protein², on the other hand, had a lower-than-average risk of death.
While this was the largest study to date³, which compared the effects of different types of protein, its findings aren’t surprising. Experts have long touted plant-based proteins, poultry, and fish in place of red meat, which tends to be high in saturated fat and cholesterol. Also important to note, individuals who ingest less meat4 tend to have the added benefit of weighing less and having lower rates of type 2 diabetes and heart disease.
How Much Protein Do Men Really Need?
Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein5 per kilogram of body weight. To determine your RDA for protein, you can multiply your weight in pounds by 0.36, or use this online protein calculator6. Based on calculations for a 40-year-old male who weighs 180 lbs. and is sedentary, this would equate to 65g of protein daily.
For athletes or individuals who exercise vigorously, the International Society of Sports Nutrition7 recommends ingesting a 20-40g of a high-quality source of protein (0.25-0.40g/kg body mass/dose) every three to four hours. Based on their research findings, this dose appears to most favorably affect muscle protein synthesis when compared to other dietary patterns and has been associated with improved body composition and performance outcomes7.
Furthermore, the ISSN has found there is evidence that protein requirements8 are higher for individuals who are leaner in comparison to those with higher body fat percentages.
The International Osteoporosis Foundation (IOF) Nutrition Working Group recommends protein and vitamin D9 as two nutritional factors in helping to maintain muscle mass. Eggs are sources of both, as well as vitamins A, B2, B12, folate, and selenium10. Vegetable sources of protein include soya products (e.g. tofu), grains, nuts, seeds, hemp, chia seeds and legumes (e.g. lentils and kidney beans).
Here are 4 Easy Ways to Add Protein to Your Diet Throughout the Day:
- Consume 25-30 grams of protein at breakfast, lunch and dinner. (E.g. 1-1 ½ servings of Clean Lean Protein)
- Have a protein drink or smoothie with at least 20 g of protein (1 serving of Clean Lean Protein) after exercise.
- Use protein smoothies (E.g. Clean Lean Protein, berries, kale or spinach, nut butter, milk or substitute of your choice) as an easy, convenient, protein-rich meal.
- Incorporate protein packed vegan/vegetarian sources11 including ½ cup of cooked beans, 4 ounces of tofu or tempeh, 1 cup of soy milk, 1 ounce of nuts or seeds, or 2 tablespoons of nut or seed butter.
Eat the Rainbow
It’s important to add in plenty of nutrient-rich foods, which contain the necessary vitamins and minerals your body needs to support good health. Healthy food choices may also help provide the nutrition men need in order to maintain strength and energy in their later years.
For some men, it may be a challenge to fit all of these foods into their daily dietary lifestyle. You can use a combination of nutritional supplements such as Clean Lean Protein and Quick Vita Kick, which is a multi-vitamin, multi-mineral smoothie booster, to help provide additional foundational support for men’s health and as part of your anti-aging arsenal.