Protein is essential for all genders and ages as it is a vital nutrient for the human body. It plays a crucial role in tissue building and repair, hormone synthesis, energy production, and maintaining the functioning of various systems within the body. Men require more protein than women, mainly because men generally have more muscle mass. Plant-based protein serves as another excellent option to support the overall health of men, whether they are health-conscious individuals or bodybuilders. Additionally, plant-based protein offers multiple benefits. Let’s explore some of them.
- Why is Plant Protein Important for Men?
- 5 Reasons Why Men Should Consume Plant Protein
- Building and Repair Muscle
- Aids in Weight Management
- Reduces the Risk of Testicular Cancer
- Lowers the Risk of Diabetes
- Reduces the Risk of Heart Disease
- Sources of Plant Protein
Why is Plant Protein Important for Men?
Normally, the amount of protein the body needs varies depending on age, gender, activity level, and other factors. Generally, adults should consume about 0.8 grams of protein per kilogram of body weight. Men require more protein than women due to their higher body weight and muscle mass. For instance, a man weighing 70 kilograms may need around 56 grams of protein. Individuals who engage in regular physical activity or are trying to lose weight may require a higher protein intake. For example, those who engage in intense workouts may need about 1.2 grams of protein per kilogram of body weight. Plant-based protein is beneficial for men as it helps reduce the risk of various diseases and can be effective in increasing muscle mass. Therefore, it is popular among bodybuilders and those focused on maintaining their health.
5 Reasons Why Men Should Consume Plant Protein
Building and Repair Muscle
Protein is a crucial nutrient for building and repairing muscles. When men engage in physical exercise, their muscles undergo wear and tear, and the body repairs and rebuilds these muscles using protein. Protein is essential for the growth and development of cells and organs, as it is composed of amino acids that contribute to the strength of various parts of our bodies, such as bones, muscles, hair, and teeth. Additionally, it aids in repairing damaged tissues. For men who exercise regularly or seek to develop muscle mass, consuming an adequate amount of protein is essential for building strong muscles.
Aids in Weight Management
Being abdominally obese can increase the risk of testicular cancer, as high-fat diets can promote the growth of cancer cells. Protein helps to increase the feeling of fullness, and plant-based protein has fewer calories compared to animal-based protein, making it suitable for men who want to control or reduce their weight effectively. Moreover, plant-based protein can be incorporated into a variety of sweet and savory dishes. Additionally, coupling regular physical activity with a diet rich in plant-based protein can significantly reduce the risk of testicular cancer by up to 61%.
Reduces the Risk of Testicular Cancer
One of the most feared types of cancer in men is testicular cancer, which mainly occurs in men aged 65 years and above, or those with a family history of the disease. It can also be hereditary. Research from the World Cancer Research Fund suggests that reducing the consumption of red meat can lower the risk of testicular cancer by up to 35%, making plant-based protein a favorable alternative. Similarly, a study on plant-based protein consumption in Japan found that individuals who substituted plant-based protein for red meat had a reduced risk of death from cancer by as much as 39%.
Lowers the Risk of Diabetes
Men have a higher risk of developing type 2 diabetes compared to women due to male sex hormones tending to increase resistance to insulin, which can lead to type 2 diabetes. Smoking and heavy alcohol consumption are also significant risk factors for type 2 diabetes in men. Plant-based protein is rich in fiber, which may help reduce the risk of type 2 diabetes, the second leading cause of death in men.
Reduces the Risk of Heart Disease
In addition to men having a higher risk of diabetes than women, they also face a greater risk of heart disease. This is because male sex hormones, known as testosterone, are associated with the risk of developing heart disease. Elevated levels of testosterone may increase the likelihood of heart disease. Furthermore, male sex hormones tend to raise levels of LDL cholesterol, also known as “bad” cholesterol, which can accumulate and clog arteries. Plant-based protein contains healthy fats and low levels of cholesterol, which may help reduce the risk of heart disease. Heart disease is a leading cause of death in men.
Sources of Plant Protein
You can find protein in various plant sources, such as:
- Beans: Approximately 15 grams of protein per cup.
- Seeds (e.g., sunflower seeds): Approximately 6 grams of protein per ounce.
- Tofu: Approximately 30 grams of protein per cup.
- Tempeh: Approximately 20 grams of protein per cup.
- Lentils: Approximately 18 grams of protein per cup.
- Chickpeas (Garbanzo beans): Approximately 15 grams of protein per cup.
- Black beans: Approximately 15 grams of protein per cup.
- Red beans (Kidney beans): Approximately 15 grams of protein per cup.
- Green peas: Approximately 12 grams of protein per cup.
- Quinoa: Approximately 5 grams of protein per ounce.
- Pumpkin seeds (Pepitas): Approximately 4 grams of protein per ounce.
- Sunflower seeds: Approximately 5 grams of protein per ounce.
- Chia seeds: Approximately 4 grams of protein per ounce.
- Flax seeds: Approximately 3 grams of protein per ounce.
You can also find protein in common vegetables, such as:
- Broccoli: Approximately 23 grams of protein per 100 grams.
- Red beans (Adzuki beans): Approximately 8.7 grams of protein per 100 grams.
- Kale: Approximately 5.2 grams of protein per 100 grams.
- Sprouts: Approximately 4.2 grams of protein per 100 grams.
- Spinach: Approximately 4.1 grams of protein per 100 grams.
In this regard, plant-based proteins are mostly in the form of incomplete proteins as they lack some essential amino acids. Therefore, individuals who choose to focus on plant-based protein consumption should diversify their intake by consuming a variety of vegetables, fruits, and grains. They should calculate the amount of protein needed to meet their body’s requirements and replace animal-based protein.
From various research and factors related to men’s health, some aspects are controllable while others are not. Therefore, we should take care of our bodies consistently with a few simple rules: consume nutritious food, focus on good or plant-based protein, and engage in regular exercise. By adopting such a lifestyle, our health will inevitably improve. If you need assistance in taking care of your health, you can order plant-based protein products from Plantae here.