How much #protein do you need?
#WHO says 10-15%, #USDA 10-35% (as most in US consume meat in every meal) and experts like Colin Campbell says 8-10% of your diet should be protein unless child, pregnant or athlete/ lifting weight. Your body is quite good is recycling protein (1/n)
#WHO says 10-15%, #USDA 10-35% (as most in US consume meat in every meal) and experts like Colin Campbell says 8-10% of your diet should be protein unless child, pregnant or athlete/ lifting weight. Your body is quite good is recycling protein (1/n)
Where to get these proteins from? 70-80% of your protein should be plant based. Plant proteins are packed with rich complex carbohydrates (incl. fibers), healthy fats and antioxidants essential for healthy life.
Below are some of the plant based foods to get your proteins from: 
The limitations of plant based protein is that it is not complete protein & some essential amino acids are missing. For herbivores animals or for people who have been vegan all their life, probably host #gutbacteria that makes these essential amino acids for them
But if you have not been vegan since birth, you also should consume little amount of animal protein regularly. There is no fixed rule but i try to have 4 eggs or 500 ml of yogurt everyweek to provide those essential amino acids
The limitations of animal protein is that it comes packed with unhealthy fats and free radicals in addition to almost no fibers that is not good for your gut health
Of course, protein requirement are dynamic. Apart from pregnancy, growth phase, muscle building, athletic activity; protein requirements will increase after illness/ accident/ infection etc. but above is the usual range for adult doing 20-30 mins cardio exercise
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