[Newsletter] The Smartest Coach in the Room

Do plant-based eaters need MORE protein? Every Saturday, The Smartest Coach in the Room delivers helpful takeaways on the hottest nutrition and health topics and the world’s most effective coaching techniques. (Did some amazing friend forward this to you? [Subscribe here]( Are plant-based diets more likely to be protein-deficient? Based on our internal research, possibly. According to intake data from over 100,000 clients, plant-based eaters were more likely than non-plant-based eaters to have a lower protein intake. [A graph showing that plant-based eaters were more likely than non-plant-based eaters to have a lower protein intake based on intake data from over 100,000 clients..] Plant-based eaters are less likely to include a serving of protein with most meals. Of course, protein isn’t a problem for all plant-based eaters. But given all the great stuff it does—like supporting lean tissue and improving satiety—protein is worth focusing on, no matter what diet you follow. How much protein do plant-based eaters need? Plant-based eaters may actually need to eat more protein than people who include animal proteins in their diet. That’s because many plant-based proteins don’t offer the diversity or density of essential amino acids (which are the building blocks of protein) that animal proteins do. Plus, plant-based proteins also tend to be more complicated to digest, due to: 🫛 Fiber content, which, although excellent for overall health, slows digestion and makes protein harder to break down 🫛 Anti-nutrients (such as phytates, tannins, and lectins) which are naturally occurring compounds that can interfere with the absorption of nutrients, including proteins 🫛 Protease inhibitors, which can inhibit the activity of protease enzymes, crucial for breaking down proteins into usable amino acids This all means that if plants are your only source of protein, you’ll need to consume more protein than someone with the same goals and physical characteristics who eats animal products. The below chart shows how you can adjust protein intake if you eat a 100 percent plant-based diet. [The below chart shows how you can adjust protein intake if you eat a 100 percent plant-based diet.] Some tips about beans If you’re a plant-based eater, your protein-rich food options are more limited. Your most protein-dense options are tofu, tempeh, edamame, seitan, and perhaps a plant-based protein powder. After those big ones, you’ll mostly be looking at beans and legumes as key sources of protein. But… (It’s okay, we can talk about it.) … What about farts? If your gut is rebelling against your beans-at-most-meals revolution, try these strategies. 🫘🚫💨Eat slowly. Your digestion is significantly affected by the pace of incoming food, how well you chew, and the state of your nervous system. When you rush at a meal, you can activate your sympathetic nervous system, which induces the “fight or flight” response and interrupt digestion. Take some deep breaths at the beginning of a meal, go slow, and enjoy. 🫘🚫💨Add them gradually. Beans and legumes are rich in fiber, which is great for your gut and microbiome, but can cause gas and other digestive problems in some people—particularly those who aren’t used to eating a lot of fiber. So, add them into your diet slowly. Try a spoonful or two of cooked beans or legumes each day, and see how well you tolerate them. If things go okay, try a few more spoonfuls the next week. And so on. 🫘🚫💨Experiment with different types. You may find, for instance, that chickpeas are okay, but black beans aren’t. Same with white beans versus lentils. Split peas versus kidney beans. Beans and legumes can have different fiber and amino acid profiles. They might also be prepared or processed in a variety of ways (sprouting, fermenting, or just cooking them longer—or even twice—may all help digestibility). So, just because that black bean chili turned your tummy into a trombone orchestra, doesn’t mean you can’t be friends with favas. Of course, be sure to check out our [Level 1 Nutrition Coaching Certification]( where you’ll learn the science of nutrition, along with the art of coaching, so you can help any client reach their goals, regardless of their dietary preferences. [Become a Certified Nutrition Coach - Join the presale list for the #1 rated PN Level 1 Nutrition Certification]( Take care, Alex :) --------------------------------------------------------------- Alex Picot-Annand, PN2, Holistic Nutritionist Editorial Director Precision Nutrition Home of the world’s top nutrition coaches --------------------------------------------------------------- What did you think of this email? Precision Nutrition Business Insider's #1 Choice for Nutrition Certifications in 2022 --- To view this email as a web page, click [here.]( Precision Nutrition Inc. 18 King Street East, Suite 1400 Toronto, ON, M5C 1C4, Canada Finally, nutrition makes sense. Visit us at [www.precisionnutrition.com]( today. Follow us on [Unsubscribe or Manage Preferences](