OTMU Lesson #2 PROTEIN 101

Protein 101


After years of veganism spreading across the world, to this day the #1 question I get is “WHERE DO YOU GET YOUR PROTEIN???”. Let’s breakdown what protein does, what sources of protein are available in the world & how much do you need in a day.

1. WHAT IS PROTEIN?
Protein is a macronutrient responsible for the reconstruction & building of muscles, tissue & organs. It is made of smaller building blocks called AMINO ACIDS.

2. SOURCES
1st you need to realize protein is in almost everything. ALL PROTEIN BEGINS WITH PLANTS. It doesn’t materialize out of thin air into animals. They have to eat plants to get their protein just like vegans! Here are some of my favorite plant based sources:
- 1 cup chickpea/garbanzo beans = 12g~
- 1 cup lentils = 18g~
- 1 cup quinoa = 8g~
- 1/4 cup peanubutter = 9g~

3. HOW MUCH YOU NEED IN A DAY
The US has an obsession with protein consumption (because the government is friendly with the meat/dairy industry). Understand that protein deficiency is RARE in this country & is mostly found in developing countries. Like I mentioned before protein is in almost everything so it makes sense only countries with severe good shortages face higher protein deficiency rates. Instead of worrying about protein you should be concerned about B12 & IRON because those are the most common deficiencies here, amongst ALL DIETS/LIFESTYLES!!! In a day the average man needs 55-60g~ of protein a day & women need 50-55g~.

Unlearn what you think you understand about protein & then relearn. Your protein needs can still be satisfied eating plants & I’m walking proof.