Muscle Building - Be Safe & Avoid Kidney Dangers On A High Protein Diet
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- čas přidán 20. 02. 2021
- Dr. Klaper explains to us how to gain muscle safely by avoiding too much protein (amino acids). If you drink protein powder, even a vegan protein shake, it can overload your kidneys and impair kidney function. If you are bodybuilding or want to build muscle it is best to get your protein by eating more plant based whole foods. You can eat high protein foods such as beans and lentils which digest slowly and make good vegan protein sources. Muscle growth and fitness are an important part of a balanced plant based diet.
📖 Book: Shred It!: Your Step-by-Step Guide to Burning Fat and Building Muscle on a Whole-Food, Plant-Based Diet - www.veganbodybuilding.com/
Question: What are your recommendations regarding protein for maximum muscle growth as a vegan?
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ABOUT DR. KLAPER
Dr. Michael Klaper is an experienced physician, an internationally-recognized teacher, and sought-after speaker on health and wellness. He resolutely believes that proper nutrition - through a whole food plant based diet - and a balanced vegan lifestyle are essential for health. He offers health tips on vegan nutrition.
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This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Klaper nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, exercise or other lifestyle program.
📖 Book: Shred It!: Your Step-by-Step Guide to Burning Fat and Building Muscle on a Whole-Food, Plant-Based Diet - www.veganbodybuilding.com/
❓If you'd like to post a question please do so over on Instagram Stories on Saturday and my assistant Annie will add it to our list to review.
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@@meonyoutubenow Did you watch the video? He said he highly recommends the book.
My favourite source of protein is hemp seed. Two scoops in my morning smoothie, plus lentil soup for lunch and bean burritos for dinner.
I love hemp hearts, but the fat to protein ratio is pretty high!
Only two tablespoons of these tiny pale-beige seeds contain a whopping 5 grams of protein, 2 grams of fiber, 300 milligrams of potassium, 90 calories, and 6 grams of fat. Healthy fat. Perfect added to a kale smoothie post workout.
This was the toughest thing for me to get out of my head - the 30% protein I kept reading in fitness mags. The China Study book really scared me! I see ads for vegan protein powders and naturally the people make some really yummy looking smoothies (I have never had a fruit smoothie or drink juices). Marketing is so strong, I still at times get weak and start thinking about these vegan powders. This type of video helps me get.my head back. The influencers are just that - to sell. Some believe what they are selling no doubt.
@Peter the NWO Rabbit Hmm, that's exactly correct. Cronometer says that 16 oz of uncooked wild rice plus 8 oz of uncooked kidney beans, plus 16 oz of fresh collard greens give you about 132 gm protein, and 2500 kcals. Why does it never seem that easy for me?
Great info Dr. Klaper, keep them coming!
This was awesome thank you💪🏼🌱
Awesome video. Thanks Dr. Klaper!
Thank you! 😊
Excelent content! Thank you! ❤🙏
While in my thirties I ran 6.2 miles six days a week and was supplementing with a protein powder. However, I ceased using it when a natural health practitioner advised me to eliminate the powder stating that we are over proteined as a nation and that is why our cancer rate is so high!
She told me that if I felt a need to supplement seven raw almonds a day would do.
PS. I am now 79, WFPB and just placed second in my age group (70-99) in a 5k.💚
In regards to cancer and protein, I think the main issue if IGF-1, which is a product of animal protein rather than plant protein. The issue of plant based processed protein is the one discussed in this video, damage to the kidneys. Some studies have shown that WHOLE FOOD plant based protein is much more easy on the kidneys. Which is why the doctor is saying if you "need" extra protein, get it from an extra serving of beans rather than a protein shake.
Extremely informative, thanks doc.
Despite the mechanistic concerns regarding protein and renal function, is there ANY data showing that there are actual issues? I cannot find anything, and if anything a lot of studies exonerate protein in this respect.
Excellent video!
Thank you!
Great video and advice, i love you channel 👍🏻
Could you comment on how to reach the leucine threshold with the way you recommend? And the difference of bioavailibility of different protein sources. Is the kidney issue an opinion or supported in science? Seriously interested.
What about chlorela and spirulina? they are packed with proteins. Are they harmful to kidneys if taken every day? thanks
60-90g protein????? They eat 300+
Such a surprising thing, we are so used to hear that protein is healthy etc. But I also heard that old people should eat more protein, what about that?
I’m too cheap to buy protein powder since going wfpb so i use frozen peas in my smoothies for my post work out and breakfast dessert. I eat rice+steamed veggies for breakfast then blend a smoothie w/ coffee+frozen banana/pumpkin+ a handful of kale+bokchoy+1/4c of frozen pea+water. That provide enough protein for my personal RDA
That's cool. Dr. Klaper doesn't recommend fruit in smoothies, though. You either chew those sugars or you don't use them at all. I would even lose the pumpkin. Thanks for the tip, though. I'm going to stop with my rice&pea protein after workouts and try the frozen peas.
@@WI5EBLOOD only if u’r trying to lose weight. I could barely keep my weight on so i supposed it’s ok for me to use those fruits particularly for bulking. When i eat flesh, i couldn’t gain more than 1% of muscle. Since eating 85% wfpb, i gained more than 5% of my body weight of muscle and only 1% fat. I think his recommendation is more for those of us needing to keep our calories less dense. I don’t eat a lot of fruits coz i haven’t got the teeth to chew them. The same goes for super fibrous veggies. Hence i blend.
@@ima7333 I'm vegan for 6 years now - I quickly learned that absorption is helped precisely by the use of fruit, it's a powerful probiotic. But you should chew to activate your bile and don't flood your liver and kidneys with all the sugar. Try papaya, you barely need teeth for that, and it's the best of all time for probiotics. If you have at least one meal of nothing but fruit per day, your gut flora will be highly active, you'll get to keep most of the nutrients consumed from cooked foods and your gains will improve.
@@WI5EBLOOD sadly i got no tongue to get any enzyme effect so blending & guzzling is my only way of getting nutrient. I’m by no means vegan. I do eat mostly wfpb w/ no animal protein & i’m also on low protein diet. I chose whole plant food protein for the same reason of nature’s slow release & absorption of nutrients. I had tongue cancer 7 yrs ago and lived w/ it for 2 yrs while the quacks of doctors where i live tried to figure out what it is. I later was coerced by my father to go abroad for 2nd & 3rd opinions and got surgery and treatments. I lost my tongue, my right pectoralis for freeflap and most of my fat & muscles post surgery trying to adapt. My weight dropped from 65kg to bottom of 28kg. I’m 5’2”. I was so weak that a 2 yr old could knock me off my feet. It was only upon the advice of my trusted personal trainer/ex bf that i switched to whole food plant based eating. Only after the switch i managed to gain back most of my muscle mass and strength. Most of the time i couldn’t swallow the food i ate. Blending helps tremendously. Now i understand why i can swallow fruits & veggies easier than flesh is the water content. Not having one’s tongue is simply unfathomable since we all took it for granted. It took me a good 3 months to figure out how to eat & swallow. While all you said could ring true for most people but not for me.
@@ima7333 I am so sorry about your illness. You're here, and you're alive - it's a good thing you've learned that consuming animals will not help you - you seem to be well orientated into recovering your health. Yes, absolutely, some fruit in your smoothies will do you well.
I try to use a tablespoon of Wakame in my smoothies for iodine, at least twice a week, with some ginseng, flax-seeds for omega 3, kale and lemon to help oxidize the iron for optimum absorption. I wish you all the best.
Please how to adress gastritis? Thank you so much for your generosity 🙏🙏
If you'd like to post a question please do so over on Instagram Stories on Saturday and my assistant Annie will add it to our list to review. 👉 Post Questions: instagram.com/stories/doctorklaper/
Nice
Have you got any ideas about hardening of the lungs and the remedy for this. Do hope you can help I’m 52…thanks Les from New Zealand
Hi Les, for individual cases such as yours that require a deeper understanding of the issue, please consider booking a consultation at plantbasedtelehealth.com You can work directly with myself or one of the other plant-based doctors.
I trust adding 10 gm combined brown rice powder and yellow pea protein powder to my daily smoothie isn't going to "slam into my kidneys"? The rest of my diet is WFPB, but I add the protein just as a precaution since I find it difficult to get it all from whole foods alone. In order to get 10 gm protein from whole peas and brown rice, I have to add 300 kcals to my diet. Ditto for whole lentils and brown rice.
Easy for smoothies!
Add in white beans. Can’t taste
Quinoa
Millet
Whole pumpkin seeds
Garbanzo beans. Yes odd
frozen spinach
Oat groats
Hemp. Chia. Flax seeds
So many “high protein” sources
@@ssing7113 Sure, the protein is there in the whole foods, but my point was that it comes with a high calorie cost compared to protein powders made from those foods.
Best thing is to eat in the morning and count your calories then wait until it comes time and you are hungry again,then count the time since your last meal.
That will give you an idea how many calories you burn between meals.
You won't be able to tell if you are just eating all day.
If a pound of muscle contains less than 100 grams of protein and you're lucky enough to gain that much muscle in a month, that's only around 3 grams of protein a day going into making that pound of muscle.
I like Robert Cheeke. My body building friends point out that he is tall and competed in a lightweight class, so he never built much muscle in comparison to a majority of other body builders.
Did your friends point out that in nature muscle is an energy expenditure that isn’t normal as well
There’s a reason it’s hard to put on muscle unless it’s all the roids people use or is now legal to get
Humans were never meant to be muscular.
@ssing7113 Yes they did. Still, I question using Cheeke as an example of building muscle on a WFPB diet. It seems there are better WFPB diet body builders to use as examples. From what I last heard, Cheeke is currently building muscle on a low protein WFPB diet. So I'm looking forward to seeing his results. If he's successful, he would have challenged the popular thought that you need x amount of protein to build muscle and prove that it's calories that make the difference. Something that no one has appeared to have done yet.
RE: Protein Effects on Kidneys
Study: "The Associations of Plant Protein Intake With All-Cause Mortality in CKD"
The American Journal of Kidney Diseases
“In this study, we found every 33% increase in the plant to total protein ratio was associated with a statistically significant decreased risk of death in those with CKD,” said Srinivasan Beddhu, MD, a nephrologist with University of Utah Health Care. “Our research indicates that plant-based proteins could play an important role in improving the health outcomes for people with decreased kidney function.”
One hypothesis is that the consumption of plant proteins lowers the production of uremic toxins. “These toxins have been implicated in the progression of CKD,” says Beddhu. “They can also contribute to cardiovascular disease, and death in patients with kidney disease.”
“In animal protein sources the absorption rate of phosphorus is higher,” says co-author Xiaorui Chen, MS, a graduate research assistant at the University of Utah School of Medicine. “However, in plant proteins there is a low bioavailability of phosphorus, so a diet high in plant protein for patients with CKD may also lower body phosphorus burden.”
The associations of diet with serum insulin-like growth factor I and its main binding proteins in 292 women meat-eaters, vegetarians, and vegans - PubMed (nih.gov)
This suggests that it is not protein, per se, but the source of the protein (animal vs plant) that may not only be a more causal link, but that plant proteins may have a protective, preventative and even curative effect on kidneys.
Thanks
There is benefit for muscle growth above the level of protein intake for sustaining normal health. Generally ~ 0.8 g per lbs is optimal which is way more than what klapper talks about here... What i wanna know is how you get enough protein out of whole plant foods. Im sure it's not healthy to have 80 percent of your calories be whole foods rich in protein either. I womder if there is good info on this
At UEF we were taught (by book written by "non-biased" nutritionist who co-writed brochures marketing dairy and with meat company HK-foods's advisor, though...) that for optimal protein "quality", active exercisers should rather consume sugary drinks and animal products, cause plant protein sources are so fullfilling. No wonder people are prone to get fat as soon as they stop eager exercise.
@Peter Rabbit And just the day before yestarday, on of the leading Finnish nutritional experts explaned why dairy is such an important part of "a healthy diet": "It´s important for us to remember, that we are animals. Hence, we can absorb certain nutrients better from animal -derived foods." This logic could change dairy industries practices - boy calves could be chopped for their mothers to eat - after all, cows are animals, too...
@Peter Rabbit I thought they stopped it when the mad cow disease spashed out... But if they do, now we know why. It´s essential for an animal to eat an animal. After I argued with my teacher (UEF, nutrition studies) about are insects animals or a good source of plant protein (as she claimed), I thought I couldn´t be surprised about anything anymore. But still I do...
You don't think about how much to eat,you get up in the morning have some oats and fruit,then when your getting hungry again eat,you don't have to eat if you are not hungry.
If you were going to the gym you would eat before then workout if you are hungry then eat,if not then don't eat.
Some days you will eat more than other days depending how active you are.
If you want BIG MUSCLES then you lift BIG WEIGHTS. Period!
So the options are basically between being scrawny and live long or being a beefcake and die young.
Or, the third, optimal option, of being relatively strong and also very healthy and live long
Best source is eat fish and meats. 😀
🤮
CRINGE.
Eat beef everyday if possible. Be a total carnivore. Vegans die anyway. So eat and enjoy and die. 😉
best source not that..
@@mreudeco learn english more better