Protein: The Muscle-Centric Approach to Longevity

Dietary protein is a macronutrient derived from food sources, consisting of amino acids that serve as the building blocks for various physiological processes, including the synthesis of skeletal muscle proteins. In the context of muscle building, dietary protein provides the essential amino acids necessary for stimulating muscle protein synthesis, thereby facilitating muscle growth, repair, and maintenance. It turns out, protein might also play a key role in longevity.
The paper titled "Dietary Protein Quantity, Quality, and Exercise Are Key to Healthy Living: A Muscle-Centric Perspective Across the Lifespan" by Nicholas A. Burd et al., published in Frontiers in Nutrition, delves into the critical role of protein in the growth, development, and maintenance of skeletal muscle tissue across the lifespan. The paper argues that current protein recommendations may not be sufficient for optimizing muscle mass, especially for active adults and older individuals. It calls for a shift from single-nutrient guidelines to whole food-based guidelines and emphasizes the need for balancing protein quality assessment methods with physiological correlates like protein synthesis and lean mass retention. The paper also discusses the importance of considering the food matrix and physical activity in protein recommendations.
Burd, N. A., McKenna, C. F., Salvador, A. F., Paulussen, K. J. M., & Moore, D. R. (2019). Dietary Protein Quantity, Quality, and Exercise Are Key to Healthy Living: A Muscle-Centric Perspective Across the Lifespan. Frontiers in Nutrition, 6. www.frontiersin.org/articles/...
This is the first research review in what will soon become a series. Follow the channel and stay tuned for more!
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Dr. Jacob Goodin is a professor of kinesiology at Point Loma Nazarene University (PLNU), and holds a PhD in Sport Physiology and Performance from East Tennessee State University. He has over a decade of experience as a strength and conditioning coach and sport scientist from the high school to NCAA Division I levels. In addition to his role as a professor and research mentor, Dr. Goodin directs the Athlete Monitoring Initiative at PLNU, which provides testing and monitoring services to over 200 athletes yearly as well as research opportunities for kinesiology students.
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[@DrJacobGoodin]

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[@SuperBranFlakez]

Not the protein powder!

[@DMT4Dinner]

Only vegan videos get liked

[@jasoncurtis4515]

This is the kind of stuff that I need more of! Please keep these coming. Instant subscribe! Thank you!

[@stevenrudich3647]

Really enjoyed this video. Very well presented paper with your thoughts! Thank you very much for doing this!

[@DrJacobGoodin]

Thank you Steven, I'm glad you enjoyed it!

[@AlexandreLopesMuc]

Great job, loved this take on the protein absorption.

[@DrJacobGoodin]

Thank you for the kind words! All credit to the authors of the paper but I'm happy to break it down in this context.

[@sutherly]

Great article and even better video - thanks for sharing.

[@DrJacobGoodin]

Appreciate it Rory! I hope you are well-would be great to catch up soon.

[@manmedicine]

Great video. Thanks!

[@JADC1111]

Was worried when I stumbled across your video and saw Dr. was afraid we had another chiropractor poorly digesting research. Thank goodness it’s a phd. Subscribed.

[@hovejoha]

Great video!

[@ThePeterR66]

Good video, great sales pitch

[@rosalindolson8688]

I would be interested in trying your app. I might have missed it, but it looks like there is no free trial. :-(

[@tendr247]

I need to know what we need in ounces.

[@timferguson1526]

Thanks!

[@aaryapatil1205]

It was very informative!!

[@DrJacobGoodin]

I appreciate the feedback!

[@miked1772]

What a great discussion about this fascinating and ever so important research study. Thank you🙏

[@edwinjustiniano2937]

Well explained

[@albertcamus5970]

Amino acids form the machinery of the body. So it's not only useful for people who lift. The anti-protein people have really done well in confusing the issue. Protein is the most expensive macro nutrient and most people aren't getting enough. So underselling protein helps them deal them control the social order.

[@pooshpoosh9232]

Only potential anti protein stuff is the mtor pathway potentially being an aging factor

[@BowTie8Bit]

I read just recently that it's a figure of about 70% of your amino acids for protein synthesis come directly from the muscle that breaks down through resistance training and is reabsorbed by the muscle. Rate-limiting amino acid amounts are a large factor in ineffective and wasteful eating, which needs to be addressed in meals. But, the reason you need fewer amino acids after working out is because you put a bunch into the blood stream by working out to begin with, and it should be addressed that you need to ingest more and take advantage of that process to supply a larger amount during synthesis, instead of taking the research at face-value to assume we should require fewer ingestible proteins after exercise; that would actually be damaging in the long run.

[@mementomori29231]

Need sources for this. Doesn't seem likely that body muscle is eating itself to grow

[@TheJoshuaMatos]

Extremely interesting video and topic. I would be curious to know where we could learn more about these food combinations and their effects on protein digestibility. A video exploring protein source digestibility and the differences between fat additions to certain protein sources and where it would be more valuable could be fun to get into. For example, what/how much fat to add to a protein shake versus some chicken. I might be over complicating and we may not have the data to make those guidelines but it is an interesting topic.

[@DrJacobGoodin]

Definitely! I tend to simplify it by adding fats and/or fiber when I want slower protein digestion and subtracting them when I want faster digestion. But I agree that the combinations and timing can get very nuanced! The good news is that our physiology is complex so that our nutrition doesn't have to be, but it sure is fun to study it.

[@Jim-us2gj]

@@DrJacobGoodin I agree with Josh. I'm a 68-year-old male who does resistance training 5 days a week, splitting sessions by muscle groups. Very high intensity as opposed to volume (which is why I split over 5 days). I take in as much protein per meal as possible (eggs, fatty fish, grass fed beef, etc.) and supplement with whey shakes, creatine and a leucine supplement. Snacks are limited to seeds, nuts, and cottage cheese and plain Greek yogurt with berries. Oh, and at least one whole avocado every day (good fat!) Still, it is difficult to get to my daily goal of 180 grams of protein per day (I'm 6-1 190). So the question of protein source digestibility and combinations is of great interest to me. By the way, I am a native San Diegan. PLN is a beautiful campus. Have been there many times.

[@peterazlac1739]

The major defect in this paper is quoting protein requirement on a bodyweight basis rather than gams per kilogram lean body mass. With the US and most countries following the US nutrition standards and food sources up to 60% of the populations are overweight and over 30% obese but fat does not require protein. In addition, as we found in studies with pigs in the 1960s the amino acid profile is important since uptake is limited by the most limiting amino acid and the amino acid needs depend on many factors not just exercise.

[@pauldodd2120]

Probably should not have protein RDA per Kg of body weight, but should use height instead. Cf Kcal, which if was based on body weight, would result in obesity or underweight.

[@ybrueckner5589]

Great encapsulation clear and concise Sent this to my 42 year old son Wish I'd known all this at his age

[@Sokol_]

You are cool dad

[@Dexxx5757]

Man, i subs ur channel❤

[@nightmare035]

Can someone please tell me; when he says 100 grams of protein, does that mean for example a lean steak of 100 grams OR (considering apporximately %26 of meat is protein) 400 grams of lean steak?

[@adhirajrajbanshi592]

400 grams

[@david2023travel]

Here's a general overview: 1. **Lentils**: About 9% protein by weight when cooked. Approximately 9 grams of protein per 100 grams. 2. **Chickpeas (Garbanzo Beans)**: Roughly 8.9% protein by weight when cooked. Around 8.9 grams of protein per 100 grams. 3. **Black Beans**: Around 8.9% protein by weight when cooked. Approximately 8.9 grams of protein per 100 grams. 4. **Tofu (firm)**: Depending on its firmness and water content, it can have between 8-15% protein by weight when cooked. 5. **Tempeh**: About 19% protein by weight. Roughly 19 grams of protein per 100 grams. 6. **Edamame**: Approximately 11% protein by weight when cooked. About 11 grams of protein per 100 grams. 7. **Seitan**: Protein content can vary greatly depending on preparation, but it's typically very high, often around 75% protein by weight or more. 8. **Quinoa**: Around 4.1% protein by weight when cooked. Roughly 4.1 grams of protein per 100 grams. 9. **Chia Seeds**: When hydrated in water, the seeds themselves are about 16% protein by weight. 10. **Hemp Seeds**: These seeds are about 25% protein by weight. 11. **Spirulina**: Around 60-70% protein by dry weight. When rehydrated, the percentage by weight would decrease. 12. **Nuts**: Protein percentages vary widely among different nuts. For example, almonds have around 13% protein by weight when roasted, while peanuts have around 25%. Most important no risk factor foe your health

[@StarlasAiko]

I would have problems calculating my intake since I mostly live off of stews. They are high in meat, usually, but it is really just throwing everything in a pot and taking a portion at a time. I might be able to aproximate macro-nutritional proportions of the whole mix, but would not be able to give quantitatives for macro or micro nutritional values.

[@LowHangingFruitForest]

It helps to cut things smaller so you get a better mix in every bowl, but I’m a bodybuilder and I just weigh everything, weigh the cooked weight and one day a get a little more protein, a little less the next, but I’m 100% correct on the week and that’s all that really matters.

[@popcornyumm]

Daily counting doesnt rly matter, just calculate for the entire pot

[@LowHangingFruitForest]

@@popcornyumm then you have to keep track of weekly calories or whatever timeframe so it's much more difficult. That's easy for one meal, but if you mealprep 10 days worth of chili, 5 days worth of egg bites, 7 days worth of protein pumpkin pie; it becomes impossible and I have a wife that I count with; so I can't just say "I'm eventually gonna eat everything I made so it'll all balance out in the end." If my bowls are bigger than hers then it becomes a mess. Also, muscle synthesis requires servings to have 25-60 grams of protein depending on the quality of the source so if you have a bowl that isn't representative of the whole and there's only 20 grams, it just gets used by the liver and you gain no muscle.

[@popcornyumm]

@@LowHangingFruitForest Well I would weigh my bowls in that case, I also dont personally care about the specifics as long as I get the correct amounts averaged over a week. Caring about precise grams of protein depending on quality for every single meal in that case seems like overkill for non-pro body builders, but I guess it makes more sense if you’re goals are different and you can be bothered with it, escipecially since you’re older and probably are nearing your genetic potential (assuming since u have a wife). Speaking for myslef, I dont believe there would be a measureable loss in muscle gains if I average it out

[@joevelte4252]

nice

[@hata6290]

Are you telling me people aren’t diversifying the protein in their plates? 😭 ppl needa learn to cook I swear it’s serious advantage

[@DrJacobGoodin]

I know, right? Let's diversify our food choices here, people!

[@omshanti5885]

SPROUTS R EASY TO GROWVUSE N BETTER THAN MEAT N NEED TOOO LESS TIME BEST FOR HEALTH

[@anthnyl]

Cost and convenience are factors

[@TheDwarburton]

@@omshanti5885 they have a low quality protein meats better

[@makeytgreatagain6256]

@@omshanti5885low iq. Humans cannot digest all protien In veg so meet is superior if your serious about protien don’t be vegan or vegetarian it’s that simple

[@warrengardiner7685]

After watching your video I noticed both hips pop out can you fell this happen going to try this

[@HEWhitney1]

Here is a novel idea: consume fatty fish for both protein and the omega-3 fatty acids. It is way cheaper because you are consuming protein and omega-3 fish oil which are expensive. Every week I make up a fish compote that includes cod livers that are packaged in cod liver oil, canned wild salmon, canned wild sardines, canned chunk light tuna. Since most of these products are steamed the protein uptake I would imagine is very high. I know what you're saying it sounds like cat food.

[@madhusudan]

Cat food? Mais, non! Fish pate.

[@hornsteinhof7592]

It is a great diet for health, but oceans would empty even faster if everybody followed it. You could eat the algae oil where the fish get their omega 3 from, though

[@Jafmanz]

And plastic particles.

[@HEWhitney1]

@@Jafmanz it's everywhere in everything.

[@carloscamargo624]

@@hornsteinhof7592 we don't digest plants. Similar reasoning applies to why we eat beef instead of lawnmower clippings. Cows have the equipment to extract nutrients from plants, we don't.

[@benjaminwetscher9614]

🔝

[@mathish1477]

Do you have an australian parent, your accent is interesting.

[@RandomBJJGuy]

Once again proving the key to superior health is unlimited $$

[@robk5745]

I eat a variety of proteins now, whey, soy curls, moose, elk, beef, lentil/beans, and plant proteins. I don’t overeat protein like a used to, just make sure it’s in every meal. I feel the best ever, I’m leaner but muscles are still big, and best of all, my digestion and stomach are the best ever.

[@Oera-B]

How can you overeat protein?

[@esma.ga5]

​@@Oera-Bby for instance consuming 200g of protein in a single meal for 3 times a day.

[@xtdude]

People still protein obsessed? Cool, cool. Meanwhile 99% of people missing the USRDA for potassium, but that's cool, no chronic diseases resulting from that.

[@user-vy4xx2qp3d]

Carbs for the win

[@JacobAFarmer]

I wonder if GLP-1 agonist drugs (Ozempic, et. al.) that slow down gastric emptying might cause better absorption of amino acids. Has anyone studied that?

[@jmc8076]

Stanford nutritional researcher Christopher Gardner also has good videos on protein.

[@DrJacobGoodin]

I didn't realize that Dr. Gardner has videos out there. I'll have to check them out! Legendary researcher in the nutrition field.

[@chuckleezodiac24]

Dr. Gardner is a Vegan who says, -- paraphrasing -- "People worry too much about protein. Everybody is getting plenty of protein." lots of great videos on protein with Don Layman & Stuart Phillips.

[@JesusChrist2000BC]

​@@chuckleezodiac24Layman is a pencil neck who over emphasizes the importance of protein.

[@Coromi1]

Like Chuckled I heard how Gardner claims most of us had more protein than necessary and that the need was pretty low. Is he really a good scientist or rather an opportunist? Selling the right results to the right people at the right time.

[@hastyvictories]

@@Coromi1 How do you rationalize that the person who says "consume less" is trying to sell you something?

[@Candyapplebone]

I do carnivore, and have one whey protein shake with a cup of milk on days I work out

[@greywolf850]

Zero antioxidants in carnivore diet .. research blue zones longest living people on the planet don’t eat near - true story

[@popcornyumm]

Man how do you poop

[@harrisfrankou2368]

Non of the protein minimums make any sense...but it all initially comes from UCLA, go figure. To think Eddie Hall and Thor can only utilyze 25 grams per meal is absurd.

[@dillon5618]

Well when you are not ped its different

[@James-zr1lu]

If you look at true ileal protein digestibility in humans, the difference is a few % at most between animal and plant protein and the protein was studied in raw uncooked states which probably lowers absorption. And if you look at clinical differences between animal and plant protein, there's no difference! DIAAS is driven by the amino acid composition, so a single plant food that is low in a certain amino acid will receive a low score, yet as if we eat single foods for the day.

[@user-kg1od9es5d]

fck your study bro. how about look at the guys who have built insane amounts of size and strength... animal protein is what did it for these guys. show me one massive dude on plant protein.. yeah it doesnt exist. only in your fantasy!

[@japanluv]

Hi. Are you following a whole food plant based diet and train as well?

[@James-zr1lu]

@@japanluvYes?

[@japanluv]

@@James-zr1lu I was on WFPB for couple of years for health reasons since I have discovered when I was around 20 years of age that I had some cysts on my left kidneys, closest diagnosis Hydronephrosis. I never had gout attacks until once WFPB, every once in a while ( 1 a month) I ate chicken on beef. 3 years ago after a trimaleolar fracture at work, I have decided to incorporate eggs, sardines and less mass produced meat like lamb and also dairy. My constant tiredness has not been resolved on any of these diets but it’s more to do with my kidneys and I need to be probably on Vitamin D and B12 for my whole life. Also my adrenal glands are probably shot due to same kidney condition. I don’t know where to sit at the moment between diets, carnivore no way, WFPB want to give it another go but I’m tempted to do Keto and IF since it seems to work for me in the last couple of months

[@mattc5342]

protein is protein.

[@alancameron6937]

No it's not....its about the amino acid profile, see Gabrielle Llyon

[@mattc5342]

@@alancameron6937 for bodybuilders or any fitness/sport related industry/people, maybe. For anyone else, meh. Who cares. Protein is protein.

[@khaliffoster3777]

So, basically the build of muscle is fat and protein, so not fat alone and protein alone. So, that fit well to carnivore diet. So, can look deeper for healing, so how does body heal, so the foundation and nutrient is not enought, it is important to talk about healing. If you put trash on ground that is green, will the tree grow and be healthy and will grow green?? So, dirty destroy the bacteria that is soil, so when bacteria get destroy, the healing is reduce, so connect to pre-protein that is enzytes, so ya can look at that, so that is why Aajonus eat raw but not exercise much so keep strong, so what is the science of healing and he sleeps less, 3 hours, so not 8 hour, or 3 and half hour, so the point raw is more healthy since heat destroy things that is logical, so how it is logical in the body?? How it can be understood since pre-protein and bacteria is important so can talk about that. It is most important compare to nutrient since nutrient is like money you are give from parent but not use money to gain yourself like house or anything so the house will protect you from cold, hot, etc, so you live on street but not in house, so need protection. So, a balance system of internal and external, so internal can't be destroy but ya put internal will increase to 99 from 97, so water does destroy but gain that is 99 since water as a barrier but bacteria will be destroyed, ya can find the connect of water and bacteria, so there is a balance system of water and bacteria, so the more water, the better, so boil go inside raw meat since there is pressure to cause water to go in, after all, when you pressure something, the heat increase, so boiling is increasing the pressure on the side as it goes in? Make ya understand more about pressure and heat from this study, but there are factors that lead to that so not definity but good to think about to create hypothesis.

[@popcornyumm]

Use paragraphs plz

[@monokheros5373]

MINIMAL DIETARY REQUIREMENTS.... read as Dietary Allowence For Prisoners in Solitary Confinement must love the modern Rabbit Starvation Diets that are circulating

[@hikerJohn]

The protein recommendation is for LEAN body mass not total body weight. Infants need more protein than when they age (per kg of body weight) and they only need 1g/kg/day and that's ideal not minimum.

[@MrTom1468]

But adults lose protein sensitivity as they age and actually require more protein (if my memory serves me correctly)

[@hikerJohn]

@@MrTom1468 You have a point. It's said that "stomach acid is needed to activate the enzymes. Without the hydrochloric acid, the enzymes will remain inactive. As we grow old, our body starts to produce less enzymes. This is why you might see older people having more difficulty digesting proteins than younger people" but I'm 68 and I still produce almost too much stomic acid so I have to take a pill to suppress it at night but I do not take it in the day time which is when I eat. And I think seniors will experience muscle and bone loss no mater what because that's just what happens when we age. We can't work out hard enough to stimulate muscle and bone growth unless we make it a point to do so. Old people just do not work as hard as young people. I've been active my whole life and I just cannot do close to what I could do when I was in my 20's

[@Coromi1]

Be careful with stomach acid reducing medication. Research the adverse effects! I through mine away (protease inhibitors?) I try avoiding certain foods, breathwork, psyllium and basil seeds instead. Helps with heartburn.

[@hikerJohn]

@@Coromi1I appreciate the comment . . . I have researched it because I've always been worried about it. My problem is not related to any specific food but a hiatal hernia so I cannot stop taking Pepsid AC unless I sleep standing up. It's a quality of life issue. If I don't take it I could end up with esophageal cancer. Even if it's harmful in the long run it's necessary. Quite a large percent of the world population has the same issue. Ive already had kidney cancer 13 years ago and I'm 68 now and I'm in better health than when I was 40 which is when I started taking Pepsid because I was worried about taking too much baking soda.

[@Coromi1]

@@hikerJohn So you do have a good reason to take the Pepsid and knowledge about it. 🙂

[@larsnystrom6698]

Much talk! No say!

[@BlobBlobkins]

I have a gut condition and can't eat "heavy meat", guess I'll die being vegetarian as Lenny Kravitz.

[@shawnmann9491]

How does fish and goat effect you?

[@BlobBlobkins]

@@shawnmann9491 fish goes very well, but finding a quality one is a struggle. I started eating right now "mackerels" fish, pricy but good for now! I will do a intestine tests next week, wasn't able to eat meat for 10 years, it was kind of stuck and heavy for me.

[@shawnmann9491]

I’m sorry to hear about your challenges and hope that you find a good resolution. I just can’t enjoy mackerel, but I LOVE canned sardines in EVOO. I use them in a lot of meals and they’ve grown on me! I wish you all the best and wellness moving ahead ! Good luck with your tests my friend ! Shawn

[@shawnmann9491]

I’m sorry to hear about your challenges and hope that you find a good resolution. I just can’t enjoy mackerel, but I LOVE canned sardines in EVOO. I use them in a lot of meals and they’ve grown on me! I wish you all the best and wellness moving ahead ! Good luck with your tests my friend ! Shawn

[@BlobBlobkins]

@@shawnmann9491 Thanks! Hah sardines are awesome, I'm don't like mackerel too, but I cook it in the oven with lemon and apples and the smell goes away.

[@DMT4Dinner]

Be vegan for the animals and grow spirulina which is ~65% protein

[@BocusVeLucy]

There is no such a thing as "protein deficiency", just eat your food and do exercise. It is simple.

[@MostAlpha]

Always STEAM your food.

[@robertrichard2322]

I'm sorry but this is a whole lot of nonsense no one has to worry about, want enough protein to build muscle just eat food and avoid really high fat and really high sugar food sources... that is pretty much it.

[@ozgun6611]

Nothing new or outstanding.

[@mjordan5382]

You can just eat steak and eggs till satiety. The smarter we get the stupider we become. Humans literally got here just by hunting and eating till satiety with no tracking all these tracking apps and tracking your intake is so dumb. Go back to the basics

[@bftfcfua2946]

all that to say nothing

[@nick-oi1xf]

Nothing really useful in this video. Don't waste your time.

[@DrJacobGoodin]

Why do you say that? It's a translation of new research, not a "quick tips" or tutorial video. Would love to know what would have been useful for you 💪

[@Tate525]

Yeah man wasted 8 minutes. No useful info particularly.

[@chuckleezodiac24]

@@DrJacobGoodin i'm a meathead. don't like to think. just tell me what to eat.

[@nick-oi1xf]

@@DrJacobGoodin First off, your thumbnail shows that protein powder isn't equal to meat, which is obvious but you never explain why. The research paper is full of obvious assumptions like the RDA for protein is low, protein intake is different for different types of athletes and different for people of different ages. Like duh! Thanks for pointing that out Captain Obvious! Where are the definitive answers to these obvious assumptions everyone already knows?

[@DrJacobGoodin]

@@nick-oi1xf that's the thing, I don't assume everyone already knows these things, and neither did the authors or the journal editors, which is why this paper was published. But if it's too elementary for you, no worries! My channel has topics at a variety of levels (general, college, and graduate) that you might find interesting. But if you're looking for especially deep dives into novel research, I suggest you check out Stronger by Science. Cheers!

[@BrucePhung]

The second he shows a video clip of liver king, his credibility went down to the drain. Liver king built his muscles by injecting steroids, not by eating raw meat protein. Liver king con million of his viewers. Now you all known the facts

[@Biggiiful]

No one taking steroids looks like they without their deit and training also being on point though. So his diet or "portrayed diet" might be a bit extreme. But the basic idea was correct. The more natural protein and less grains and carbs you eat, the closer you will look to that. If he was had his size without the stripes he would still look great. (Better imo. He's too big.)

[@DrJacobGoodin]

My man @brucephung! I was being sarcastic with that clip. At 07:05 I was saying I DON'T recommend his ways and showed the clips of him for comedic effect. His claims that he achieved his physique while natural by following the "Ancestral Tenants" was both misleading and dangerous. So we agree on that point!

[@DrJacobGoodin]

​@@Biggiiful I agree that natural protein sources are ideal and the less processing the better because of the nutrient density and AA profile. But yeah it's totally disingenuous to espouse that lifestyle while pumping your body full of HGH and trenbolone.

[@mikuspalmis]

​@@BiggiifulLess processed and genetically modified grains and the poorly made products they're used in, yes, but I'd bet someone would do fine on ancient heirloom variety grains. People also do fine with brown rice as a protein source.

[@m.b.593]

Did you even listen to what he said?? Smh

[@northerncoloradotransparen1454]

Amino acids from plants are much better with absorption in the body

[@Biggiiful]

As a vegetarian, mostly vegan, even I know that that's not remotely true, and just vegan propaganda.

[@northerncoloradotransparen1454]

you better go do your homework. It is very true. @@Biggiiful

[@northerncoloradotransparen1454]

follow up with Chris Gardner, Dr. Michael Gregor, Dr. Kumbatta@@Biggiiful

[@northerncoloradotransparen1454]

With a balanced plant-based diet, you can obtain all the essential amino acids your body needs for protein synthesis and various biological functions. Here are some plant-based sources of amino acids: Legumes such as beans (e.g., black beans, pinto beans, kidney beans), lentils, and chickpeas are excellent sources of amino acids, particularly lysine and arginine. Tofu and tempeh are soy-based products that are rich in protein and contain all the essential amino acids. Quinoa is a pseudo cereal that contains a balanced profile of essential amino acids, making it a complete protein source. Almonds, peanuts, chia seeds, and sunflower seeds are good sources of amino acids, especially arginine and tryptophan. Whole grains like oats, wheat, and brown rice contain various amino acids and contribute to your daily protein intake. Dark leafy greens like spinach, kale, and Swiss chard contain amino acids, including methionine and threonine, although they are not as concentrated as in other sources. Seitan is a high-protein meat substitute made from wheat gluten, providing a good amount of amino acids. These are types of blue-green algae that are rich in amino acids, particularly arginine, and can be consumed as supplements or added to smoothies. Many vegetables like broccoli, Brussels sprouts, and asparagus contain amino acids, although they are not as protein-dense as legumes or grains. I would verify your information... Almost vegan? It is truly the healthiest way of life for humans and planetary health.@@Biggiiful

[@malikjackson9337]

​@@northerncoloradotransparen1454I think I will just stick with eating meat. It just seems like I have less of a chance of "doing it wrong" and not needing to do gratuitous research just to have mediocre results.

[@adityashekhar1893]

key. takeaways 1. 0.8gm/kg is the minimum requirement 2. 1gm/pound is good for athletes 3. Have protein with fats.