Plant Based Protein - Algae Vs Beef!

Did you know, although red meat is often considered a high source of protein, chlorella actually contains more than double the amount of protein per gram?
While red meat contains approx 24 grams of protein per 100 grams, the ancient superfood chlorella contains a whopping 58 grams of bioavailable, sustainable, cruelty-free plant-based protein per 100 grams!
AND Chlorella is also packed with essential vitamins and minerals *including 55x more iron than red meat per 100g; and that’s without all the added hormones, vaccines, diseases, parasites and chemicals that come along for the ride in a fillet of meat.

*(IRON PER 100G: RED MEAT CONTAINS 2.7MG/100G. CHLORELLA CONTAINS 155MG/100G)

Let’s summarise the key considerations for optimising your nutrition to build lean muscle mass and increase strength on a superior plant based diet.

To maximize muscle growth and strength, it is important to consume an adequate amount of protein on a daily basis. For plant-based athletes and those looking to add lean muscle mass alike, a target of 1.8 grams per kilogram of body weight is recommended. For example, if you weigh 90 kilograms, your daily protein goal would be 162 grams (1.8 x 90). To achieve this, focus on plant-based protein sources that are high in protein density, such as beans, lentils, tempeh and supplement with pea, rice, hemp and chlorella protein powders or capsules. Mixing plant based protein powders is an excellent way to ensure you’re consuming a balanced essential amino acid profile. In addition to protein intake, it is important to ensure that calorie intake is sufficient to support muscle growth, which may require a slight surplus of 300-500 calories per day. It is important to note that proper nutrition alone is not enough to build lean muscle and improve strength, as progressive overload through training is also necessary to provide the necessary stimulus for muscle adaptation.

• LIMA BEANS contain 8 grams of protein per 100 grams and are considered one of the healthiest foods due to their high fiber and nutrient content.

• KALE contains 4.3 grams of protein per 100 grams and is a superfood due to its numerous health benefits. It is also high in fiber and water, and is versatile in its use in dishes.

• ALFALFA SPROUTS contain 4 grams of protein per 100 grams and are commonly used in East Asian dishes, particularly noodle dishes. They are also high in vitamin K, which is important for bone health and preventing blood clots.

• BRUSSEL SPROUTS contain 3.4 grams of protein per 100 grams and are a good source of fiber to aid in digestion.

• SWEET CORN contains 3.2 grams of protein per 100 grams and is rich in phytochemicals and fiber, which can benefit vision and digestion.

• COLLARD GREENS contain 3 grams of protein per 100 grams and are often used to wrap fish or other vegetables in dishes. They also promote healthy hair and skin and contain vitamin C, an antioxidant.

• WATERCRESS contains 2.9 grams of protein per 100 grams and is high in antioxidants, which can lower the risk of heart disease and cancer. It is also good for eye health.

• SPINACH contains 2.9 grams of protein per 100 grams and is high in water content. It is also beneficial for skin and hair health.

• BROCCOLI contains 2.8 grams of protein per 100 grams and is a good source of vitamin C, which helps form collagen and prevents some cancers.

• BLACK MUSTARD SEED contains 2.8 grams of protein per 100 grams and is often used in Indian dishes. It is also high in calcium and iron.

And of course, last but certainly not least are the mighty blue-green algae Spirulina and Chlorella, both containing approx. 60-70% protein.  That means 100g of either of these ancient superfoods contains over 60 grams of complete protein.