Hung up on protein?

When he first entered the colosseum in ancient Pompeii, Marcus Attillus was relatively unheard of. Inexperienced as he was, he wasn't expected to last long in his first gladiatorial bout. What happened next, quite literally, made history. He squared off against a veteran fighter who'd won 12 of his 14 fights, and much to everyone's admiration, won. He then proceeded to repeat this feat in his very next fight. Those upsets, highly unusual in a period where fighters were normally pitted against similarly experienced peers, makes him one of the most famous gladiators known today.

Another lesser known fact about Marcus, although I'll confess this is part speculation, is that he very likely achieved this feat on a predominantly plant-based diet. While records of Marcus's specific dietary preferences don't exist, archaeological evidence suggests that gladiators - among the most feared and admired athletes of the day and the forebears of modern sports combat - survived primarily on plants with very little meat in their diets.

When discussing protein requirements for highly active individuals, those with specific fitness goals or even for that matter athletes, I usually find myself thinking back about this. It's not something I find surprising in the least, as a wealth of modern scientific research and studies now suggest that plant-based protein is in no way inferior to meat. In fact, when you consider the other benefits of plants like fibre, antioxidants and lower cholesterol, they are likely superior. And this is borne out by an increasing number of top athletes and sportspersons switching to a plant-based diet.

However, while societal preconceptions about the superiority of meat may still linger, the primary reason I find people reluctant to make the shift to plant-based protein is the perceived difficulty in doing so. Contrary to popular opinion, plant-based sources do contain the 9 essential amino acids needed to synthesize protein. However the percentage of some of them, lysine and methionine for instance, are low and this results in the need for ‘protein complementation’ where different amino acid sources are consumed in order to cover up the deficit. This too, in practice, is a lot easier than it sounds and can easily be achieved with classic combinations like rice & legumes or beans on toast. Further, the complementary sources needn’t even be part of the same meal; consuming them in the same 24-hour period is good enough.

What’s more, hidden in this incredible diversity of the plant kingdom are sources of complete, high-quality protein all on their own, with all essential amino acids included in the right amounts. Protein aside, some of them offer such a wide array of nutritional benefits that they can be termed superfoods in their own right. Just a word of caution though, to not go overboard with any one source. Remember that with plants, diversity is key and that every bit adds up to your overall intake.

That said, here are some plant-based sources of quality protein that punch above their weight, and how best to have them:

🌱 Soy: Soybeans need no introduction and are typically the go-to option for anyone seeking out plant-based protein. As a source of complete protein that offers a wealth of benefits, it’s easy to see why. But while most people consume fermented or minimally processed forms like tofu, tempeh, natto, miso, soya chunks, or soy milk, you can also have the whole, unprocessed edamame beans. Include them in your salads or just have them on their own as a high protein, high fibre, low calorie snack.

🌱 Moringa: Moringa is a nutritional powerhouse, high in vitamins, iron, calcium, potassium and protein. Depending on where you live, you might get access to fresh moringa leaves, dried leaves or powder, all of which are equally efficacious. Limit your intake, however, to one cup of fresh leaves or 1 tsp of powder a day.

🌱 Banana Blossoms: These are the purple tear-shaped flowers at the end of a banana tree, with a method of preparation similar to artichokes. Just like moringa, they offer complete high-quality protein, albeit in lower quantities, but are sufficiently packed in nutrition to be labelled a superfood. While fresh banana blossoms are available in tropical countries (and in my opinion, taste the best!) you may also be able to get them canned in brine, or dehydrated or as pickles etc.

🌱 Lupin beans: The superfood you may have never heard of, lupin or lupini are legumes which offer a higher quantity of complete protein per serving than even soya. They’re also high in fibre and low in carbs and fat with a low glycaemic index. You could find lupin flour, tofu and tempeh made out of lupini beans as well.

While the above are sources of complete protein, there are several other commonly known grains, pseudo grains, beans, legumes, nuts and seeds that are nearly complete. While they do require complementation, there are also ways you can change their nutritional composition to increase their protein profile, reduce anti-nutrients and release enzymes that aid in digestion.

• Activating: The simple process of soaking nuts in water stimulates germination and sprouting, causing them to leach phytate. Given that phytate is an enzyme inhibitor, this results in better absorption of protein and minerals. And while phytates are not all bad, it makes sense to limit consumption as much as possible in a plant-predominant diet.

• Sprouting: In the germination process, plants synthesize new amino acids gradually, thereby increasing the quality of the protein. While chia & hemp seeds are often lauded for being rich in protein, experts say that microgreens have an even better protein profile. A study noted a significant increase in the protein content of sprouted mung beans, and a similar increase was observed in sprouted soybeans as well. So don’t wait any longer and grow some power-packed living plant protein from your seeds, beans and legumes!

• Fermentation: Although corn is not very high in protein, a study revealed that lactofermentation increases the amino acid content, particularly the essential amino acid lysine. Wild black rice is relatively high in protein and another study revealed that fermentation enhances the nutritional profile of the rice by increasing the amino acids, vitamins and minerals resulting in improved bioavailability. While these benefits are not ubiquitous and different foods react differently to fermentation, do keep this in mind as another potential method of optimizing your protein intake.

In summary, it’s ok to be hung up on protein. It is after all the building block of your body, promotes a strong immune system and performs a host of other necessary functions. Just make sure you’re not vilifying carbs, fat, vitamins and minerals in the process; a well-rounded nutritionally complete diet is far more beneficial than simply a high-protein one. And this is where plants shine, in that they offer not just your protein fix but a naturally diversified diet that promotes overall health & well-being.