Founder update: Eating to support an active lifestyle

Hi PB community!

I’m training for a half trail marathon (with 3,300 ft of climbing – yikes) and I feel stronger than ever thanks to my new approach to physical activity. This balanced mix of strength (does schlepping my kids around count?), stretching, and longer runs, along with essential rest days, has been transformative. A major part of this journey has been a new focus on protein, which has made a noticeable difference in my performance, recovery, and overall energy!

The USDA’s protein intake guideline (0.8 g per kg of body weight for adults 18+) hasn’t been updated for decades despite so much research showing that higher protein intake is essential for health and longevity. It supports muscle repair and growth, prevents age-related muscle loss, maintains strength in daily life, and promotes metabolic health – especially important for those with active lifestyles and adults over 65.

Physician and best-selling author Dr. Gabrielle Lyon specializes in this very topic. She advocates for eating 1.2-1.6 g per kg of body weight for optimal health and up to 2.2 g per kg for active and older adults. Dr. Lyon asserts that many of us aren't eating enough high-quality protein throughout the day. 

Whether these targets seem ambitious or you’re inclined to do your own research, you might be wondering what dietary changes you'd need to make to meet these benchmarks. I've been following this advice, aiming for ~100 grams of protein per day.

But I often find myself asking – how can I meet my protein needs while minimizing my climate impact? Large-scale animal production has a disproportionately negative effect on the environment compared to pasture-raised options and plant-based foods. It's simply not sustainable. The good news is that balancing both is possible. I haven’t perfected it yet, but I've made meaningful progress.

Before diving into the specifics, let’s clear up a common misconception for any plant protein skeptics out there. While plant-based proteins may lack a complete amino acid profile, with a bit of planning, they can effectively meet your nutritional needs. Take beans, for example – rich in essential amino acids but low in methionine and cysteine. To form a complete protein, simply pair them with foods that provide those missing amino acids, like grains, nuts, seeds, leafy greens, tofu, cheese, or yogurt. And here’s the best part: you don’t need to eat them all in the same meal since your body pools amino acids from different foods eaten throughout the day. Sounds doable, right?

Here’s a sample meal plan to illustrate how I've been eating with these goals in mind. I’m an omnivore and a conscious meat-eater, physically active, and I have the time to cook and prepare meals each day. Of course, everyone’s schedules, preferences, and cooking availability will vary!

Lesley’s sample eating plan (target: 100 g protein):

• Breakfast: Greek yogurt with granola, nut butter, and fruit
  
• Lunch: Wrap with leftover beans* and roasted veggies, hard-boiled egg, and tahini sauce
  
• Pre-workout snack: Protein bar (current favorites: Bobo’s Protein Bars or Evo Hemp Bars)**
  
• Post-workout smoothie: Fruit and nut milk smoothie with protein powder**
  
• Pre-dinner snack: Cottage cheese, sourdough crackers, and pickled veggies
  
• Dinner: Salmon, brown rice, avocado, and veggies

*1 cup of beans provides a whopping ~16 grams of protein. (The FDA’s suggested serving size is ½ cup, which doesn’t quite reflect how most of us actually eat beans!)

**I'd really love to find a way to reduce my reliance on protein isolates, but for now it's a practical solution.

I’d truly love to hear – do you have protein goals and what are you eating to achieve them? I hope it involves beans ;)

Here’s to mindful and healthful living,

Lesley