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Fasting and Protein |

Each year, as Great Lent approaches or leaves (the 40-day period of fasting, almsgiving, and repentant preparation for Pascha or Easter), I receive some version of the same question—all involving a concern of not getting enough protein in one’s diet when fasting from animal meat. Below, is information that others have found helpful, and can be shared with a healthcare provider, dietitian, and clergy/spiritual guidance for establishing individualized fasting rules aimed at spiritual and physical health.

How Much Protein Do I Need?

GoalRecommendation
General Health

0.8–1.0 g/kg BW/day

Muscle Gain

≤ 1.6 g/kg BW/day

For general health, the protein recommendations are 0.8–1.0 gram (g) per kilogram (kg) of body weight (BW) each day (or, g/kg BW/day). Some people might have a higher need for protein, such as those with greater and/or more strenuous exercise (e.g., resistance exercise), competition/sports, or certain medical conditions. “High” protein diets, even when eating less, usually range from 1.07–1.6 g/kg BW/day. [1]

For muscle gain or maintenance, a summary of the research finds the benefit of protein with resistance exercise on change in muscle (fat free mass) levels off around 1.6 g/kg BW/day (Figure 1). [2] In other words, in general, there does not appear to be a significant, additional benefit for muscle gain by eating more protein beyond ~1.6 g/kg BW/day.

Figure 1. Change in fat free mass (FFM) in kilograms (kg) compared to protein intake (g/kg BW/d)
From Morton et al., 2018

For daily intake of protein (in grams), simply multiply the protein recommendation by your body weight (in kilograms). To get your body weight from pounds to kilograms, divide your weight by 2.2.

For example, the protein recommendations for a person at 176 lbs (80 kg) of body weight would be:

GoalRecommendationDaily Intake for 176 lbs (80kg) Person
General Health
0.8–1.0 g/kg BW/day
64–80 grams of protein per day
Muscle Gain
≤ 1.6 g/kg BW/day
up to 128 grams of protein per day

Grams per Pound Myth

The recommendation is grams of protein per kilogram, not per pound (lbs) of body weight—a common misread or “myth,” which results in thinking one needs more protein than is recommended.

For example, consider the daily 0.8–1.0 gram of protein intake for a 176 lbs (80 kg) person:

  • Daily (correct) recommendation based on kilograms of body weight (80 kg) = 64–80 g/day
  • Daily (incorrect) recommendation based on pounds of body weight (176 lbs) = 140–176 g/day

What About Plant Protein?

Now, the question is—can someone achieve such protein needs with plants? There are many whole, cost-friendly, and healthy plant foods that are packed with protein. For Example:

FoodTypical ServingProtein Content
Tempeh
1 cup
~31 g
Quinoa
1 cup
~22 g
Lentils (Cooked)
1 cup

~15–20 g

Chickpeas
1 cup

~15 g

Tofu
1/2 block

~20 g

Edamame
1 cup (shelled)

~18 g

Pumpkin Seeds
1/4 cup

~9 g

Green Peas
1 cup

~ 8 g

With variety, daily protein and nutritional recommendations can be met, and adjusted to accommodate any budgetary, access, medical, and/or spiritual needs. Below is an example menu to reach a common, protein recommendation of ~75 g/day.

Example Menu

Breakfast: Tofu Scramble

  • 1/2 block of firm tofu scrambled with nutritional yeast and spinach (~22 g)
  • Note. Nutritional yeast also contains protein and other nutrients (1 Tbsp, ~3 g).

Lunch: Power Bowl

  • 1 cup cooked lentils over a bed of quinoa (1/2 cup) with roasted broccoli (~22 g), OR
  • 2 cups of seasoned navy or black beans and brown rice with roasted broccoli (~22 g)

Snack: Handful of Nuts or Seeds

  • 1/4 cup of pumpkin seeds (~9 g)
  • Note. Other seeds, nuts, whole grains, and vegetables can be added to any dish for extra protein.

Dinner: Chickpea & Tempeh Stir-fry

  • 1/2 cup tempeh and 1/2 cup chickpeas with bok choy and ginger (~23 g), OR
  • 1 cup frozen vegetables, 1/2 cup steamed edamame (soybeans), 1/4 cup purple cabbaged, over a bed of brown rice, topped with a soy sauce, peanut butter (1-2 Tbsp) mix (~23 g)

Additional Protein:

Plant protein powders (e.g., pea, hemp, soy) can supplement healthy diets (~15–30 g per serving)

Essential Amino Acids?

Protein is made up of amino acids, both essential and non-essential. The nine essential amino acids are important, because the body does not make them. Rather, they must be consumed through food. A food that contains all nine is referred to as a “complete protein”. Meat does contain these essential amino acids, thus there is an assumption (and myth), that plants do not—a concern raised during fasting. 

In fact, many whole, plant foods are complete proteins. A hearty spinach salad with kidney beans, fresh broccoli, quinoa, and green peas can supply nearly a daily need of all essential amino acids. There are many other plant foods that contain all nine essential amino acids, such as quinoa, tomatoes, green bell peppers, corn, lettuce, celery, cucumbers, oats, brown rice, carrots, and pinto beans.

For more information, visit fdc.nal.usda.gov or tools.myfooddata.com/protein-calculator

References

  1. Wycherley, Thomas P., et al. "Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials." The American Journal of Clinical Nutrition 96, no. 6 (2012): 1281-1298.

  2. Morton, Robert W., et al. "A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults." British Journal of Sports Medicine 52, no. 6 (2018): 376-384.