Plant-Based Diet Nutrient Breakdown – Prevent Deficiency and Thrive

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Boost Health

Paul Sandburg

59 episodes

8 months ago

Join host Paul Sandburg, who has nearly 20 years of wellness industry experience and is a Certified Strength and Conditioning Specialist with the NSCA, on a journey each week to learn more about wellness balance. With a fresh and open minded perspective, the show will explore new concepts, understand different strategies that have worked for people, and share knowledge. Try new things, unlock hidden potential, and find your wellness balance! See more at myboosthealth.com

Alternative Health

Health & Fitness

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Alternative Health

Health & Fitness

Plant-Based Diet Nutrient Breakdown – Prevent Deficiency and Thrive – BHP52

Boost Health

18 minutes 32 seconds

6 years ago

Plant-Based Diet Nutrient Breakdown – Prevent Deficiency and Thrive – BHP52

Anyone who has switched to a plant-based diet has heard the normal set of questions and remarks from friends, family, and co-workers: “How do you get enough protein?” “What about fish?” “What about eggs?” “What about dairy?”“How do you get enough calcium?” “I don’t think I could live without my _____.” “I am just not sure if this type of eating is really for me.” “I exercise a ton and feel like I would need more calories than I could get from just plants. “These are not bad questions and comments. They were things that I thought about before I started on this journey myself over 5 years ago. You can’t help but have these feelings and concerns when you have eaten completely different for your entire life. It is totally normal to wonder if you will be able to perform at the same level with such a major shift in diet.Since I am often asked how I get enough nutrients to keep and put on muscle while training aggressively in both cardio and strength disciplines, I decided to finally go ahead and break it down for a day. I am not suggesting this is the holy grail of nutrient breakdowns, in fact I even highlight a few opportunity micronutrients for myself. Instead, my goal is to show that plenty of nutrients can be acquired through plant-based nutrition, even for athletes. I am not a calorie counter or macronutrient obsessor, but I do have a few simple self-induced nutrition rules that I follow: * I fast every night for at least 12 hours* I fast once per week for 24 hours * I only eat plant-based whole foods* I eat when I am hungry if it has been more than 2 hours since I ate last and I am not fasting* I make sure to eat fruit, vegetables, healthy fat, protein, and carbs with each meal* I supplement daily with B-12, a multi-vitamin, 5 grams of master pattern aminos, and 5 grams of creatine First let’s take a look at dietary reference intakes to establish a goal. This Dietary Reference Intake Calculator (DRI) is on the USDA website and was created by the Health and Medicine Division of the National Academies of Sciences, Engineering and Medicine. It appears to be a purely scientific tool to help healthcare professionals recommend general nutrition guidelines based on age, gender, height, weight, and activity level. It doesn’t seem to be tainted with any obvious influence from big agriculture like other tools. For example the Choose My Plate tool still has “dairy” as it’s own category along with fruits, vegetables, grains, and protein. What is dairy doing there? I think we all know. Anyway the DRI seems free of this kind of influence so I decided to use it for reference with my plant-based diet to see how I was doing. So I put in my inputs into the DRI calculator: Gender – MaleAge – 40Height – 6 feet and 0 inchesWeight – 174 poundsActivity Level – Very active (highest level)

For my listeners and readers outside of the US, don’t worry it has the option to do the calculator in metric system units as well. After putting in your details it generates a nice little report of your needs for calories, macronutrients, and micronutrients (vitamins and minerals). Mine came back with macronutrient requirements of 3,605 calories, 406-586 grams of carbohydrates, 63 grams of protein, and 80-140 grams of fat. So the question you may be wondering is could I hit those ...