Have you wondered, “Will I get enough protein during my Reboot?” Have friends, family, trainers, and others shared their concerns with you, “But you won’t be getting enough protein!!!” Feeling confused or worried? Think this whole protein issue is being blown out of proportion?
Let’s set the record straight.
What is protein?
Protein is an important nutrient, made up of individual “building blocks,” known as amino acids. There are 9 essential amino acids, meaning that we must get these nutrients from food, our bodies can not construct them out of other nutrients in our diet. Animal sources of protein contain all 9 of these essential amino acids and are called “complete” proteins. Many vegetables have some but not all 9 amino acids and are called, “incomplete” proteins. There are, however, other plant-based foods that are complete proteins.
The scientific belief used to be that one must combine incomplete proteins and eat them at the same moment in time to create a complete protein – like beans and rice. Science has debunked this rigid notion, making vegetarian meal planning much simpler. The goal is to consume a wide variety of plants day to day to naturally match up incomplete proteins over the course of a few days. This will provide all the necessary building blocks in a timely fashion for the body to work with.
Why is protein important?
Proteins play many important roles to keep us well.
Here are a few examples:
– Hunger and fullness regulation
– Maintaining and building muscle mass
– Fluid balance
– Regulating blood sugar
– Helping reduce reflux
They are also the building blocks for creating:
– Immune factors
– Enzymes
– Hormones
– Skin, hair, nails and other connective tissues
– Transports for absorbing and distributing other nutrients
How much protein do I need to eat?
The amount of protein needed to maintain health is different for everyone and even for the same person at different times. There is also a range of protein that is best not an absolute number. In our meat ‘n potatoes focused society the average American consumes far more protein than is required for health. Yet, inadequate protein intake is risky and can lead to many complications including severe malnutrition (think of the swollen bellies in starving children) or an increased likelihood for catching a virus. You may find many methods for calculating protein needs online or in books but to know your numbers it is best to ask a qualified professional.
Which plant-based foods have the most protein?
- Examples of plant based complete proteins include amaranth, buckwheat, chia seeds, hempseed, quinoa, soybeans, spirulina.
- Examples of high protein Reboot-friendly plants include kale and other dark green leafys, broccoli, celery, corn, and avocado.
How much protein can I expect to eat or drink during my Reboot?
Clinically speaking, it is highly unlikely a healthy person will develop a protein deficiency in the time frame of the posted Reboot programs (5-15 days).
Juice can have up to 5 or 6 grams of protein per 16-20 oz (480-600mL) serving. Some may even offer more! To put it in perspective, 1 ounce of meat, fish or poultry, 1 egg, 1 cup milk each have 6-8 grams of protein.
One day of juices could result in anywhere from 40-60+ grams of protein – which is sufficient for many folks over a short period of time and actually 100% adequate for others.
The amount of vegetables eaten during the Reboot helps bump up the amount of protein an individual will consume in a day during their program.
Walking and doing light weights can help to preserve muscle mass during a Reboot.
We do not recommend protein powders during a Reboot, but it’s a personal preference. Some Rebooters have chosen to mix chia seeds into their juice. Others have decided they feel best adding in some raw, organic nuts or a vegan/plant-based protein powder like spirulina. The Reboot is meant to be deeply personal and we support everyone’s choices when it comes to creating what works best.
Hopefully the P word is no longer taboo and we have de-mystified the basics about this macronutrient during your Reboot. We would love to hear your thoughts on this hot topic!
