Hey Heart & Soil Tribe,
Protein is trending.
Everyone from Dan in accounting to your great aunt Lucy is finally realizing just how important this macronutrient is.
But unfortunately there is also a ton of protein misinformation out there.
You will come across information telling you that there is protein in broccoli, pasta and potatoes. And yes, these foods do contain protein.
But to get 30 grams of protein from potatoes, you would need to eat 10 potatoes totalling 1300 calories!
Or to get 30 grams of protein from peanut butter or kidney beans, you would need to eat about 8 tablespoons of peanut butter or 4 cups of kidney beans.
Good luck with that! Just thinking about it makes our guts uncomfortable.
And this protein won’t contain all 9 essential amino acids, and will not be very bioavailable or digestible. It will also come with antinutrients like lectins which will further impair the absorption of nutrients.
It’s much easier and nutritionally efficient to get this same amount of protein from a small steak!
And not only will this protein be more complete, bioavailable and digestible, but it will also come with creatine, minerals, and vitamins.
Do not rely on plants or ultra-processed foods for your protein.
So how much protein should you actually eat?
We suggest 0.8 – 1.0 g per lb of ideal body weight per day.
So a 200 lb man should aim for 160 g – 200 g per day…
And a 150 lb woman with 10 lbs of fat to lose should aim for between 112 g – 140 g per day.
3 reasons to prioritize (animal) protein
#1 To support exercise and muscle growth
If you are exercising regularly, or interested in building or maintaining lean muscle mass, then getting anywhere from 0.8 g – 1 g protein/lb/day is what you’ll want (ref, ref, ref).
#2 To support fat loss
If you are looking to lose weight, this is the amount you will want to also shoot for 0.8 g – 1 g protein/lb/day. Otherwise, you run the risk of losing precious lean muscle mass alongside any fat loss. Many studies show that this amount of protein is a sweet spot, supporting fat loss and satiety while preserving muscle (ref, ref, ref, ref)
#3 You are 50+
What if you are an older adult (50+) looking to maintain your muscles as you age?
The RDA for protein is simply not enough to avoid sarcopenia, and yet again we have multiple studies indicating that more protein is associated with improved muscle strength and physical performance in older adults (especially when combined with regular resistance training).
Our favorite protein foods:
#1 Ground Beef (preferably grass-fed & finished)
In our opinion, ground beef is one of the best foods to center your diet around. Not only is it affordable, but it’s versatile, quick to cook, and delicious!
#2 Eggs (preferably corn/soy free):
Eggs are also cheap, easy to prepare, and taste great.
Not only are they packed with protein (4-7 grams per egg), but they are packed with critical micronutrients like Choline and Vitamin A too.
#3 Raw milk:
We love raw milk here at Heart & Soil. Between the team, we probably get through 20 gallons per week (!), and love mixing it with honey or maple syrup. 1 cup of raw milk packs about 8 grams of protein (plus a ton of other nutrients!)
Pick up some from your local farmer’s market, or check out realmilk.com for a source near you.
What about protein powder?
Protein powders can be really helpful when you’re stuck for time, or struggling to eat your protein targets in steak, eggs and other animal foods.
But the problem is,most options on the market contain artificial sweeteners, GMOs, and other questionable ingredients that go against everything we stand for in the pursuit of radical health.
That’s why we’re thrilled to be releasing Animal-Based Protein this coming Wednesday Aug 21st.
Imagine a protein powder as pure and clean as our organ supplements.
One that’s:
- Made from just 3 whole food ingredients
- Free from hormones, antibiotics, pesticides, heavy metals, and GMOs
- Sourced from 100% grass-fed cows
- Processed at low temperatures to preserve bioactive proteins and nutrients
Animal-Based Protein sets a new standard for protein powders, and we can’t wait for you to try it.
=>> Sign up here for early access.
This week on Instagram:
This week on Radical Health Radio:
Why Poor People Have Healthier Diets Than Americans
This week in customer reviews: Skin, Hair & Nails
That’s all from us this week,
Keep thriving and don’t forget to eat enough animal-based protein!
The Heart & Soil Team
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