What Are the Best Clean, Lean Protein Options? with JJ Virgin

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Here's the thing. You can eat amazing protein, but if you're not digesting it, it's not getting where it needs to go.

Here's jj, Virgin triple board certified nutrition and fitness expert and four time New.

York Times best selling author. It's time to reignite well.

Foreign. Hey, it's JJ and welcome to Friday Q and A. If you've got questions, I will find those answers. And today we're going to be talking all about protein. Rebecca Howe jumped on Instagram and asked me for some vegetarian high protein options. And then mom of four transform on Instagram asked for top protein sources. So we are going to talk about that. But first let's talk about why the heck should you be eating protein anyway? Well, protein helps, of course. It gives you the building blocks. Those amino acids are key, critical for building muscles, strong muscles and strong bones. You need them for great hair, skin and nails. And also you need those amino acids to help you grab a hold of the toxins that are in your body and excrete them. Something we don't often think about. Plus, protein is super important for satiety. It's also very thermic. It helps boost your metabolism. So when you look online, you'll see that there's like recommendations all over the board for how much protein you really need. And my basic rule of thumb has been if you're healing under chronic stress, you know, if you've like had big surgery or you're under chronic stress of any type, you're going to need more. So just be aware of that. But my basic rule of thumb is 0.75 grams to 1 gram of protein per pound of lean body mass. So I would have you determine your body fat percentage by using something called like a Tanita body fat scale. And then find out how much of your body is lean body mass. Basically your body is two things, fat and everything else, which is lean body mass. And Then eat about 0.75, 0.8 grams to 1 gram per pound of lean body mass. And remember when you're doing this that you count all, all of the different things. So you'll get small amounts of protein. You'll see through some of the different plant sources and higher amounts through some of the different animal sources. And remember, if an animal source has got more fat, like some real fatty wild salmon, which is fantastic because of the omega threes, it will also of course then have less protein grams. All right, so let's first answer Rebecca's question on good sources of vegetarian protein. And so here are some of the different ones. And I want to just remind you that if you are vegan or vegetarian, especially a vegan, you're going to want to take a B12 supplement along with your protein because you're not getting animal protein. So my products, my plant based all in one shakes have 22 grams per two scoops. My green smoothie cleanse is 18 grams per scoop. And my all in one protein bars have 12 grams per bar. Okay then next up, lentils, 18 grams per cooked cup chickpeas and all the different really legumes are somewhere between 13 to 15 grams of protein per cooked cup. Grains, so amaranth and quinoa, about 8 to 9 grams of protein per cooked cup. Tahini, 8 grams for 3 tablespoons sesame seeds, 6 1/2 grams per ounce. And by the way, sesame seeds are great too because they're a great phytoestrogen. Same with flax seed. Flaxseeds is 6 grams of protein per ounce. Pistachios and almonds are 6 grams per ounce. Gluten free oatmeal, 6 grams per protein per cooked cup. Chia seeds, 5 grams of protein per ounce. Chlorella, 5 grams of protein per tablespoon. Cashews or walnuts, 5 grams of protein per ounce. And spirulina, 4 grams of protein per tablespoon. We are going to put all of that because I'm sure you're. What? Like what? Hold, hold up, hold up JJ. All of that will be@jjvirgin.com questions we will put that these lists so you've got them. And for top protein sources for animal protein, my paleo inspired all in one shakes made with concentrated bone broth. They're about 20, 22 grams of protein. Wild caught fish, organic pastured chicken, pastured pork, grass fed and finished beef, pastured eggs if you're not intolerant and same here, if you're not intolerant to dairy, then grass fed full fat Greek style yogurt would be the thing. But again, if you're not intolerant, if you don't have an autoimmune disease and then that would be something you'd rotate in. Since most of us seem to not react well with this, I tend to stay away from that stuff. So I Chicken, pork, grass fed beef, wild game. If you're so if you're so if you'll go for it. And shellfish. Okay, hope that helps. And again, if you've got questions. Oh, one more thing that's so important about protein, I almost forgot. Oh my gosh. Here's the thing. You can eat amazing protein, but if you're not digesting it, it's not getting where it needs to go. So the other key critical thing here is to make sure that if you're stressed out or over the age of say 35, make sure you're getting in a good digestive enzyme to help you break down the proteins. Super, super, super important. So you're going to want to take things like betaine or ox bile. Things are going to help you break down that protein. I use Safety Net plus and the reason I do that is also helps protect me if gluten or dairy or soy sneaks in somewhere where it shouldn't. And just remember again, if you're over the age of 35, if you're drinking alcohol, some of the different over the counter medications. Stressed out can all lower your digestive enzymes, the ones you're personally producing. So you'll want to take some. And I think everybody, unless you have ulcers, should do a trial of digestive enzymes and see how you feel. Because I find most people feel so much better when they do. All right, hope that helps. See you next time. Bye. Oh, remember jjvirgin.com forward/questions. And I have all the resources that I talked about today. Bye.

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