You’ll get that 75%… if you cook the beef. And if you’re just gulping down large raw chunks, even less.
You know what you can also do with hemp seeds?
Cook them.
Or just mill it into flour and then use for whatever. The resulting flour will be >33% protein.
Hemp flour has good protein bioavailability, with ground hemp seed protein showing digestibility of 91–98%.
But even so, your original “you’ll get about 20% of that” is just not right.
The results showed that the whole hemp seed presented 24% of proteins with an 84.1%−86.2% of digestibility, the dehulled hemp seed showed 35.9% of proteins and 83.5%−92.1% of digestibility, while the hemp seed meal contained 40.7 % of proteins with 90.8%−97.5% of digestibility.
Whole hemp seeds are about 24% protein and ~85% bioavailability
Too much of the bro science passed around in the lifting/fitness community is based on misremembered or misunderstood details of studies, that people have extrapolated well beyond the scope of that study.
It is true that plant proteins are less bioavailable to humans when eaten, compared to animal proteins. But even the slightest amount of processing will go a long way towards improving the bioavailability of either animal or plant proteins, and closes the gap significantly.
So when comparing what people actually eat, it’s not hard to get enough protein from vegan sources like bread, pasta, etc.
A 200 lb (91 kg) man who wants to get the ideal 165 g of protein on 2800 calories per day can go a long way by simply eating a peanut butter sandwich. At 4g protein per 80 calorie slice of bread, and 16 g protein per 2 fl oz/380 calorie portion of peanut butter, that’s 24 g protein in a 540 calorie sandwich. That’s 14.5% of the ideal daily protein intake in 19.3% of the ideal calorie intake, only slightly below track.
Actually seeking out high protein per calorie foods like peas (8.6 g protein for 134 calories serving or 6.4 g per 100 calories), broccoli (2.4 g protein for 35 calories or 6.8 g per 100), or beans (15 g protein for 225 calories for 6.7 per 100) makes it easy to hit the total protein goal without exceeding the calorie target. Plenty of those are better than 80/20 ground beef (19g per 280 calories for 6.8g per 100) or hot dogs (5.6 g per 155 calorie serving for 3.6g per 100).
The man I described as aiming for 165g of protein per 2800 calorie day needs to average out to 5.9 g per 100 calories. Some of the foods that exceed that break-even threshold are versatile enough to be included in many meals.
You didn’t originally mention hemp flour, but you’re right, I confused protein completeness with how much is absorbed.
However, you reminded me of another issue with vegetable proteins - protein completeness. Even though raw beef would drop absorption to around 50%, you’d get everything you need.
With vegetable proteins, you need to have variety and in higher amounts to make sure you get everything.
And I’ve only used beef as an example for meat because you did. Fish is much higher, and also complete. A few cubes of raw salmon are easier to eat than a mixture of different vegetables in terms of quantity.
But either way, none of that negates my final point: that vegetarianism would be the best option in terms of body building, because eggs have the highest absorption and are protein complete. Literally a single egg can meet the daily requirement, with the rest being staples for calories and fruits/vegetables for vitamins. For body building, a couple eggs will give plenty of protein.
“You’ll only get about 20% bioavailability from hemp seeds”.
I showed you that’s incorrect, by some 60% at least.
And I also didn’t mention whether the beef if minced or cooked.
However, you reminded me of another issue with vegetable proteins - protein completeness
Mmm
Sure
Come up with that yourself, once again?
Hemp protein has a balanced amino acid profile. All nine essential amino acids are contained in hemp protein (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine).
Again. I’m not a vegan, nor am I taking any sort of political stance here.
I’m just pointing out how ridiculously archaic the rhetoric is they you can’t get get swole with vegan protein.
For body building hemp flour/powder is just as good if not better than chugging eggs. Depends on other factors of any given person’s diet though.
I’m definitely misremembering something, so I’ll have to reread the literature again. Although part of me then will instead just mauve choose to not comment on the subject and look it up much later when the transplant fails years later.
What I do remember, is there was some issue with hemp protein alone, because my labs were doing bad when I was on dialysis (and was trying a safer way to be vegan while on it - which is difficult due to potassium) and I had to switch back to eggs. It could be the amounts of certain amino acids of the 9 were too low for me. Whether this was because of dialysis or veganism I probably don’t remember anymore, as it’s been about 5 years since I last reviewed this information, and yours is likely much more up to date and definitely more accurate than my memory.
Either way, now I’m vegan 5/7 days a week (in the summer - getting a variety of fruits and vegetables affordably in the summer is much easier than the winter here in Finland for perhaps obvious reasons), since I really missed eating many fruits and certain vegetables (again, which was limiting because of potassium).
You’ll get that 75%… if you cook the beef. And if you’re just gulping down large raw chunks, even less.
You know what you can also do with hemp seeds?
Cook them.
Or just mill it into flour and then use for whatever. The resulting flour will be >33% protein.
But even so, your original “you’ll get about 20% of that” is just not right.
Whole hemp seeds are about 24% protein and ~85% bioavailability
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.1039180/full
Idk where you’re inventing your figures from
You’re spot on.
Too much of the bro science passed around in the lifting/fitness community is based on misremembered or misunderstood details of studies, that people have extrapolated well beyond the scope of that study.
It is true that plant proteins are less bioavailable to humans when eaten, compared to animal proteins. But even the slightest amount of processing will go a long way towards improving the bioavailability of either animal or plant proteins, and closes the gap significantly.
So when comparing what people actually eat, it’s not hard to get enough protein from vegan sources like bread, pasta, etc.
A 200 lb (91 kg) man who wants to get the ideal 165 g of protein on 2800 calories per day can go a long way by simply eating a peanut butter sandwich. At 4g protein per 80 calorie slice of bread, and 16 g protein per 2 fl oz/380 calorie portion of peanut butter, that’s 24 g protein in a 540 calorie sandwich. That’s 14.5% of the ideal daily protein intake in 19.3% of the ideal calorie intake, only slightly below track.
Actually seeking out high protein per calorie foods like peas (8.6 g protein for 134 calories serving or 6.4 g per 100 calories), broccoli (2.4 g protein for 35 calories or 6.8 g per 100), or beans (15 g protein for 225 calories for 6.7 per 100) makes it easy to hit the total protein goal without exceeding the calorie target. Plenty of those are better than 80/20 ground beef (19g per 280 calories for 6.8g per 100) or hot dogs (5.6 g per 155 calorie serving for 3.6g per 100).
The man I described as aiming for 165g of protein per 2800 calorie day needs to average out to 5.9 g per 100 calories. Some of the foods that exceed that break-even threshold are versatile enough to be included in many meals.
Cool, so you… Just proved what I said? Congrats.
You didn’t originally mention hemp flour, but you’re right, I confused protein completeness with how much is absorbed.
However, you reminded me of another issue with vegetable proteins - protein completeness. Even though raw beef would drop absorption to around 50%, you’d get everything you need.
With vegetable proteins, you need to have variety and in higher amounts to make sure you get everything.
And I’ve only used beef as an example for meat because you did. Fish is much higher, and also complete. A few cubes of raw salmon are easier to eat than a mixture of different vegetables in terms of quantity.
But either way, none of that negates my final point: that vegetarianism would be the best option in terms of body building, because eggs have the highest absorption and are protein complete. Literally a single egg can meet the daily requirement, with the rest being staples for calories and fruits/vegetables for vitamins. For body building, a couple eggs will give plenty of protein.
“You’ll only get about 20% bioavailability from hemp seeds”.
I showed you that’s incorrect, by some 60% at least.
And I also didn’t mention whether the beef if minced or cooked.
Mmm
Sure
Come up with that yourself, once again?
Again. I’m not a vegan, nor am I taking any sort of political stance here.
I’m just pointing out how ridiculously archaic the rhetoric is they you can’t get get swole with vegan protein.
For body building hemp flour/powder is just as good if not better than chugging eggs. Depends on other factors of any given person’s diet though.
I’m definitely misremembering something, so I’ll have to reread the literature again. Although part of me then will instead just mauve choose to not comment on the subject and look it up much later when the transplant fails years later.
What I do remember, is there was some issue with hemp protein alone, because my labs were doing bad when I was on dialysis (and was trying a safer way to be vegan while on it - which is difficult due to potassium) and I had to switch back to eggs. It could be the amounts of certain amino acids of the 9 were too low for me. Whether this was because of dialysis or veganism I probably don’t remember anymore, as it’s been about 5 years since I last reviewed this information, and yours is likely much more up to date and definitely more accurate than my memory.
Either way, now I’m vegan 5/7 days a week (in the summer - getting a variety of fruits and vegetables affordably in the summer is much easier than the winter here in Finland for perhaps obvious reasons), since I really missed eating many fruits and certain vegetables (again, which was limiting because of potassium).