Your Guide to Protein, Greens & Fermentation
If you’re trying to build muscle, stick to a plant-based diet, or simply meet your daily nutritional needs, you might find yourself asking, “but where do I get my protein?”
Fermented protein powders offer a concentrated source of amino acids to help you meet your daily protein needs, while fermented greens supplements are a rich source of beneficial phytonutrients. The drawback is, most formulas are either organic or fermented, but not both. At Whole Earth &Sea, we believe that you shouldn’t have to choose between the two, which is why our product Protein & Greens is 100% organic and fermented!
In this Essential Guide to Protein, Greens, and Fermentation, you’ll learn why protein is essential for great health, how much protein you need each day, and why fermented protein and greens can help you live your best life! Plus, you’ll have the chance to win a year’s free gym membership, a nutrition consultation with Dr. Jennifer Dyck, ND, or a Recreational Equipment Inc. (REI) gift certificate, as well as the opportunity to be featured in a Whole Earth & Sea Cookbook! In this guide we will cover:
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What is Protein?
Protein is a macronutrient that is essential to human health and nutrition. Within a protein, amino acids are linked together to form chains, some of which can be produced by the body itself while others are available through nutrition (the latter are called essential amino acids, or EAAs). Protein plays a variety of roles in the body, including forming the bulk of muscle tissue, skin, hair, and nails. Amino acids and proteins also form an important part of enzymes, including digestive enzymes as well as the ones involved in energy production, along with cell receptors, immune system cells, hormones, and neurotransmitters.
Best sources of plant protein
The proteins in our bodies closely match those found in other animals – containing the full spectrum of essential amino acids – which is why animal-derived proteins are often referred to as “complete”. Some plant proteins, such as quinoa, pea, and hemp, are also complete, while others are missing at least one EAA, making them “incomplete”. The good news is that your body can easily combine all the amino acids found in plant foods such as grains, beans, nuts, and seeds to create its own complete protein!
36.7 g (shelled)
4.4 g (cooked)
3.8 g (cooked)
Long Grain Brown Rice
2.6 g (cooked)
How much protein do you need each day?
Most healthy omnivores need to consume around 0.8 g of protein per kilogram of body weight each day. Because it can be a little harder to extract amino acids from plant proteins, people who eat a predominantly plant-based diet might want to try an intake of around 0.9 g per kilogram of body weight.
As an example, someone who is moderately active and weighs approximately 68 kg (150 lb) would want to consume around 54–62 g of protein per day to maintain a healthy body weight. Someone similar who weighs 90 kg (200 lb) would want to plan an intake of around 72–81 g of protein per day.
Inadequate protein intake is more likely to occur in people who eat a plant-based diet, especially if it is low in calories, raw, fruitarian, lacking legumes, or largely based on junk food. Too little protein can lead to loss of muscle mass, slow growth and healing, lower immunity, and poor bone health.
Most people who eat a meat-heavy diet consume too much protein, though! This can create an acidic environment in the body, which may compromise bone health. Plant-based protein does not have this acidifying effect, and plant foods are also usually lower in saturated fat, as well as being cholesterol free!
To find out more about how much protein you need each day, choose from the options below! For each goal, you’ll find customized information to meet your needs.
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Healthy Weight Management
Just as your body constitutes of around 20% of protein by weight, so should your diet compromise of around 20% of protein by calorie. Dietary protein helps support all the tissues in the body, as well as healing, immune function, cognitive health, digestion, and energy metabolism. Protein-rich foods also help us feel fuller for longer, which means we are better able to resist cravings for sugary, fatty, and salty snacks. In contrast, inadequate protein means that the body starts to break down muscles and other tissues to provide protein for other essential benefits, such as energy and enzyme production.
To maintain a healthy body weight, try to get around 20% of your calories from protein. On a 2000 kcal/day diet, this means around 400 calories from protein, or 100 g (every gram of protein provides 4 kcal of energy). For a 2500 kcal/day diet, have a target of 500 kcal from protein, or 125 g of protein per day. You can achieve this by eating protein-rich foods at every meal and as snacks. For convenience, and taste, use 100% Fermented Organic Protein & Greens to make a delicious breakfast smoothie that provides 21 g of plant-based protein!
Protein has a thermogenic effect, making it easier to lose weight. It also helps satisfy hunger for longer, which may help you minimize food cravings and stick to a healthier diet. So, if you’re eating fewer calories to try to lose weight, it is important to increase your protein intake to stay healthy and make sure you don’t lose muscle mass instead of fat.
Research shows that for some people a diet that provides 25% of calories from protein can help promote healthy, sustainable weight loss better than a diet providing just 15% of calories from protein. In practice, this means that a diet providing 1800 calories per day would include 450 calories from protein, working out to around 112 g of protein per day, while a diet providing 2000 calories per day would include 125 g of protein.
To take advantage of that thermogenic effect, make a protein shake part of your pre-workout routine. And be sure to eat protein-rich foods at every meal, and as snacks, to help keep your blood glucose and appetite under control.
If you’re trying to build muscle mass, protein is essential. In the immediate aftermath of strength and power training, protein breakdown is greater than protein synthesis. Too little protein means slower increase in muscle strength and size, or even loss of muscle and poorer performance and recovery. As such, to support muscle building and repair, you’ll need a higher overall protein intake than the average person.
Aim for around 1.4–1.8 g of protein per kg of body weight if you’re trying to build muscle, choosing the higher amount if you’re eating predominantly plant proteins. In practice, this means that someone weighing 68 kg (150 lb) would want to consume around 95–122 g of protein per day to build muscle and stay healthy. Someone similar who weighs 90 kg (200 lb) would want to achieve an intake of around 108–126 g of protein per day.
Intense physical activity, such as endurance training, dramatically increases the breakdown of protein during and after exercise. The longer and more intense the exercise, the more protein is broken down and used for fuel. Therefore to support muscle repair and growth, as well as all the other activities for which we need protein, endurance athletes require a higher overall protein intake than the average person.
Aim for around 1.2–1.4 g of protein per kg of body weight if you’re engaged in endurance training, choosing the higher amount if eating predominantly plant proteins. This will help provide both fuel for all that activity and ensure you have enough protein for muscle recovery and repair. In practice, a 68 kg (150 lb) endurance athlete would want to consume around 82–95 g of protein per day to maintain a healthy body weight. Someone similar who weighs 90 kg (200 lb) would want to target an intake of around 126–162 g of protein per day.
Older adults tend to eat less and to process protein less efficiently. This means that it’s smart for seniors to pay attention to protein-rich foods, especially when eating a predominantly plant-based diet. Protein needs may increase by as much as 25–50% in some older adults. This means that someone aged 75 and who weighs 68 kg (150 lb) would want to achieve a protein intake of 67–93 g of protein per day. Protein supplements providing complete plant-protein can be particularly helpful for seniors who may struggle to consume enough food to meet requirements for protein and other nutrients.
Higher protein diets in combination with resistance training have been shown to help slow the typical loss of muscle mass that occurs with age. A good protein intake is also important for maintaining bone health, immune function, digestion, healing, and mood, all of which can become issues in our later years.
To meet increased protein needs in older age, seniors often find it best to have a larger protein shake at breakfast and a smaller protein shake about an hour before bedtime. This helps provide energy during the day and can also help promote healthy sleep at night.
Pregnancy and Nursing
As the saying goes, if you’re pregnant, you’re eating for two! While you don’t quite need to double your calorie intake when pregnant or nursing, you might well need to increase your protein intake by 50% to help your baby grow and to maintain your own health and muscle mass. Plan on increasing your protein intake by about 25 g in the second trimester, with around 15–20 g of protein at each meal.
Aim to eat 5–6 servings of protein-rich foods daily and include protein-rich snacks to help you meet your daily protein needs.
Is Dietary Protein Enough?
A balanced, varied, and healthy diet can absolutely provide enough protein for some people to maintain optimal health while for others, it can be hard to meet protein needs through diet alone.
Could you benefit from a protein supplement?
Your protein requirements may be higher or harder to meet if you have digestive or malabsorption issues and/or are:
- More active than the average person
- Over the age of 50
- Pregnant or nursing
- Trying to lose weight
- Trying to build muscle
- Eating a predominantly plant-based diet
If any of these things apply, a high-quality protein powder can help boost your protein intake.
Protein Shakes vs Protein Food: Necessity or Trend?
The amino acids in a protein powder tend to enter the bloodstream, and reach your muscles and other tissues a lot faster than protein bound in food. As such, a protein powder offers a convenient way to get protein quickly and without the need to perform complex calculations when deciding what to eat for dinner. Quick to mix into a shake or food, every scoop of Protein & Greens provides 21 g of high-quality vegan-friendly complete protein. There’s no need to think about limiting amino acids or mixing legumes and grains because this 100% organic and fermented plant protein does all the hard work for you!
The benefits of fermented protein
Protein & Greens from Whole Earth & Sea provides 100% fermented protein. Why does this matter? Well, for one, fermentation helps enhance protein quality by removing excess carbohydrates and concentrating amino acids. Fermentation also helps neutralize antinutrients such as phytates that can limit the absorption of vitamins and minerals, and it can even produce unique antioxidant flavonoids to help protect against free radicals!
The benefits of 100% Fermented Organic Protein & Greens
Whole Earth & Sea 100% Fermented Organic Protein & Greens is a vegan-friendly, gluten-free, non-dairy, and non-GMO formula sweetened with low-glycemic stevia, and only contains natural flavors. This innovative formula goes beyond standard greens or protein powders, providing a naturally concentrated source of quality protein and highly bioavailable nutrients to support your lifestyle.
Top 12 Protein Powder FAQs
What types of protein are there and what are they good for?
What’s the best protein powder to gain muscle mass?
What’s the best protein powder for weight loss?
How many protein shakes can I have per day?
Should I drink protein shakes before or after workout?
Protein shakes are a great idea post-workout, in the first 30 minutes after exercise. As protein powders enter the bloodstream to get to muscles faster than protein in food, a protein shake can help kickstart the healing process for reduced muscle soreness, better recovery, and greater gains.
If you’re trying to lose weight, however, you might want to have a protein shake 45 minutes before your workout. This can promote thermogenesis and fat burning, while helping you maintain muscle mass as you work towards your target weight.
What should I eat immediately after a workout or training session?
What’s the difference between plant proteins, whey, and casein?
Whey and casein are the two major proteins in milk and are ideal for fueling rapid growth in baby cows. In humans, these proteins may be difficult to digest, can trigger symptoms of allergy and sensitivity.
Plant protein comes from a variety of sources, that are also usually higher in fibre, lower in fat, and contains a wealth of phytonutrients. Plant protein is not only good for human health, it’s also better for the planet. Every gram of milk protein requires around 1.5 times the amount of water than the equivalent protein from pulses, substantially involves the use of pesticides, herbicides, and other chemicals, and results in a significantly greater output of greenhouse gases that contribute to climate change.
Should I take protein powder with water or milk?
Will protein powder cause constipation, bloating, and gas?
Are there any side effects to protein powders?
Protein is a normal and necessary component of any diet, and protein powders, when used as suggested, are generally well tolerated with few, if any, side effects. That said, if you have food allergies or intolerances, check the ingredients of protein powders before using them.
Some protein powders are high in sugar and may disrupt blood glucose control. Protein itself, however, can slow down the entry of glucose into the blood. As such, it is important for anyone with prediabetes or diabetes to monitor their blood glucose when increasing their protein intake as this may affect their insulin requirements. A high intake of protein is not recommended for individuals with liver or kidney problems.
Will protein powder make me break out?
Some protein powders contain high levels of sugar, artificial additives, pro-inflammatory substances, and animal proteins that may increase levels of insulin-like growth factor-1 (IGF-1). These can all trigger breakouts in some individuals, in part by upsetting hormone levels and blood glucose regulation.
Protein & Greens provides 100% plant-based protein that is easily absorbed, free of anything artificial, and packed with nutrients to support glucose metabolism, hormone health, and skin health.
Do plant proteins contain complete amino acids?
The best way to get more greens in your diet
100% Fermented Organic Greens, made in Canada. Getting more greens in your diet has never been easier, thanks to Whole Earth & Sea Greens and Protein & Greens.
This formula is designed to invigorate, nourish, and support an active, healthy, and sustainable lifestyle. Some features of this exceptional non-GMO, vegan-friendly green superfood formula:
- The ONLY 100% fermented and 100% organic fermented greens formula
- Includes over 28 grasses, fruits and vegetables, most of which are grown on Factors Farms
- Provides a blend of micronized medicinal mushrooms
- Each one-scoop serving is the equivalent of 8 servings of fruits and vegetables
- Greens is available in delicious organic chocolate and tropical flavors, and unflavored
- Enjoy Protein & Greens in tasty organic chocolate and tropical flavors
- Vegan friendly, non-GMO, gluten free, and dairy free
- Naturally sweetened and contains no artificial colours, sweeteners, or preservatives
- Bottles are made of 100% post-consumer recycled materials and are completely recyclable and BPA free
- Third-party certified by ISURA™ to ensure purity and potency
- Fermented organic whole foods such as dandelion, cilantro, carrot, kale, and beets – providing a broad spectrum of phytonutrients
- A blend of cordyceps, reishi, himematsutake, shiitake, maitake, and turkey tail mushrooms – rich in polysaccharides – to support immune function
- 21 g of high-quality naturally concentrated, 100% fermented and organic plant-based protein in Protein & Greens (and 6 g in Greens)
- Bottles are made of 100% post-consumer recycled materials and are completely recyclable and free of hormone-disrupting bisphenol-A (BPA)
- Non-GMO, gluten-free, and dairy-free; contain no artificial colors, sweeteners, or preservatives, and are naturally sweetened
The benefits of greens
Why you need more greens in your diet
Fermented superfood greens delivers a concentrated, easily absorbed source of beneficial phytonutrients and antioxidants to help:
- Support an alkaline environment in the body
- Provide a rich source of vitamin C to protect against the damaging effects of free radicals
- Support energy metabolism
- Promote normal immune function
- Optimize overall health and well-being
High-Protein Powders you’ll love!
100% Fermented Organic Greens and Greens & Protein Fermented and organic grasses, fruits, vegetables, and micronized medicinal mushrooms. Whole Earth & Sea Greens and Greens & Protein are 100% fermented and certified organic formulas designed to invigorate, nourish, and support an active, healthy, and sustainable lifestyle. Each serving of these exceptional non-GMO, vegan-friendly green superfood formulas are packed.
Each serving of these exceptional non-GMO, vegan-friendly green superfood formulas are packed with:
- Fermented organic superfood greens – to support an alkaline environment in the body
- Fermented organic whole foods such as dandelion, cilantro, carrot, kale, and beets – providing a broad spectrum of phytonutrients
- A blend of cordyceps, reishi, mimematsutake, shiitake, maitake, and turkey tail mushrooms – rich in polysacchardides 21 g of the cleanest plant-based protein available in the Protein & Greens (6 g in the Greens)
- Whole Earth & Sea Greens and Protein & Greens are non-GMO, gluten free, dairy free, contain no artificial colors, sweeteners or preservatives, and are naturally sweetened.
The health benefits of fermentation
Why fermentation? Fermentation releases a plant’s full nutritional potential. The process of food fermentation for preservation is an ancient practice. More recently, scientific studies have revealed the many nutritional benefits of fermentation:
From Farm to Fermentation
I LOVE this product! I’m a CNP and PT and recommend this and greens to clients! Plant based equals alkaline! Coconut flavor is awesome! It mixes well, not chalky at all! Great for protein balls with coconut oil and almond butter!! LOVE LOVE it on every level holistically!Mercedes Gold
I LOVE the medicinal mushroom blend, the powder itself mixes much better into a smoothie, rather than on its own! I would recommend the tropical flavour for anyone looking to up their nutrient intake!Kels Graham
Love it! The chocolate flavour is awesome, blends well and just sweet enough. Really happy to see the fermented mushroom blend included. Great formulation!Cyndi Singleton
Being a vegan I really wanted to try the greens and proteins but they were all out, the greens fermented was very good. I like the fact it is fermented for optimal gut health. I am not big on added flavours so I think I would purchase the unflavored next time.Karen Bush
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Meet Dr. Jen
Dr. Jennifer Dyck is a naturopathic doctor, health educator, and public speaker with a passion for empowering her patients to achieve optimal health. With a special expertise in treating digestive complaints, hormone imbalances, and brain-related health conditions, Dr. Jen has a busy active practice and shares her knowledge by training health industry retailers and educating the public on these and other areas of interest.