 If chickpeas would build muscle, everybody on the Mr. Olympia stage would eat hummus. Alright guys, welcome back to the channel. If you're new, my name is Bobby. Guys, today we're going to check out Holly Gabriel with her video High Protein Vegan, What I Eat in a Day. Over 100 grams of protein. When I hear high protein, I have to check it out. Let's have a look. Okay, High Protein Edition. Fruits don't have protein, in case you didn't know. I am literally obsessed with persimmons. Everybody's literally obsessed with such pretty fruits. If you are going to try persimmons or like Sharon fruits, my advice is to buy them when they're kind of squishy because if you buy them quite hard it takes ages for them to fully ripen and to the stage. I've said before, nothing wrong with fruits. However, they have no protein at all. Even though I eat them pretty much every day, I haven't worked out how to ripen them. So it is a What I Eat in a Day, as you can tell from the title. However, it's got a bit of a twist. I'm going to be trying to hit a certain macronutrient goal. I'm trying to eat at least 100 grams of protein today. If you would eat meat or animal foods in general, you would have no problems reaching 100 grams at all. Very easy. We just don't get enough protein, right? Right. There isn't any protein in plants. We're all protein deficient. True. Whenever you say you're vegan, somebody will immediately ask like, where do you get your protein from? How adorable. The point of the story is there is protein within plants. The question is, do you extract it? Plants come in a package after all, anti-nutrients and fiber that makes it super hard for the human to extract any meaningful protein out of it. This is why vegan bodybuilders always use isolated plant proteins. Maybe the recommended amount for me, perhaps a bit above that, but I don't normally track anything. I don't track like my calories, macros, micros. I don't track anything. You should in each of my meals. I basically use this website called Cronometer. What I've had today is they all do and then I've just had my usual two mason jars of water. So I'm not going to add water in. Yeah. A persimmon is how many grams of protein? Zero. A persimmon had one gram of protein. That's so cute. Absolutely phenomenal. I don't expect a young girl to know anything about nutrition. Therefore, it is no surprise that she doesn't know that fruits have zero protein. One gram of protein. You're not going to extract any out of that persimmon. However, due to the influence of social media, people like her go vegan and believe they can do it right. Back in the day, they would simply eat what their parents would cook for them and with that would have a somewhat healthy diet. Now, she's in a world of trouble where she has to calculate how much protein her fruit has. Helping me achieve my 100%. Unbelievable. As I said before, when I eat something in the morning and to like fuel my workout, it's usually something with carbs in it to give me energy. I should also say that the recommended intake of protein is roughly 0.7 grams per kilogram of body weight. For females, that's like 45 grams on average, I think. And then for males, it's like 55 grams. Who recommended that? This is like a high protein way of eating. And depending on what your goals are, you might want to increase your protein intake or just eat a standard amount of protein. It just depends on you. What is a standard amount of protein? If you eat 45 grams of measly protein, that would equate to a steak. Even if you're on a carnivorous diet, you wouldn't survive your day just by eating one steak. Do you understand how little protein that is? Try and eat 100 grams every day. Completely misled. But it's just basically to, you know, talk to you guys about protein, show you guys that you can get protein on a vegan diet. And yeah. Okay, sure. So you guys know I'm a biologist. I'm not a nutritionist, but I do love researching this stuff. And even though plant proteins are lower quality protein sources in comparison to animal proteins, just because they're harder to digest, they have a lower bioavailability. No, they don't. This is exactly what you just said. Their lower quality that equates to lower bioavailability. That's the whole point. If we say it is a low quality protein, it means the bioavailability is lower. You didn't understand anything about later in the video. They're not always complete protein sources providing all of your essential amino acids. However, research these days is starting to show that consuming a plant based diet and consuming enough protein on a plant based diet can allow you to build muscle just as effectively as consuming a diet. Sure. No study in the world can show that the youth short term studies where they take a bunch of vegans, bunch of meat eaters, newbies, they work out a little bit after that they take measurements. It is a complete mess. You would have to monitor it during a lifetime or at least a decade to see what is really happening. Vegans will scream anecdotal evidence. The point of the story is that anecdotal evidence is experience. If you look into the sport of bodybuilding with over 100 years of dieting, working out, etc. You will see what works and what doesn't. If chickpeas would build muscle, everybody on the Mr. Olympia stage would eat hummus. It's not just looking at the availability of plant based proteins over a short period of time. Exactly. Yeah, it's really interesting. And I will be making a whole video about the biology of proteins. Not taking into consideration, of course, that when they do studies on certain nutrients or vitamins, they take an isolated form. So if they do a study on vitamin A toxicity, they take a vitamin A supplement and overdose it and then whoopsie, now we have vitamin A toxicity. Yeah, well, if you overdose on any supplement, you will reach a point of toxicity, especially if it's not water soluble. So within those studies, yet again, they use protein isolates. If you use plant protein isolates, yes, granted, it will eat muscle building a bit. However, you will miss out on all the bioavailable nutrients that are only found in animal fat. I want to see my push up or press up progress, right? Ready, study. Wow, super strong. That was so hard because the plant protein works. I've already done some in this workout, so that wasn't my test, but guys, I'm so happy with ourselves. Okay. So far, we've consumed one gram of protein. We're going to change that, though. The table on is frozen mango, frozen pineapple. There you go. I rest my case. This is exactly what I said. Oh, it's not hard to get protein on a vegan diet. And then you use protein powder. That's exactly the point. All you eat vegan is a bunch of fruits, a bunch of carbs, only sugar over and over again. Then you have to add supplemental protein. We're about protein powders a bit later in the video. Where do you get your protein? In my smoothies, just because I really like the taste and soy milk. It's actually pretty high in protein, some ground flaxseed. I think that's going to be everything. I'm not going to make it green today. I'm actually going to make it blue. I'm going to add my blue spirulina powder, which I bought last year for Christmas. And I think I've used it twice or something. Just because my theory is basically that it does something to my digestion and I've been scared to use it since. I'm so hungry right now. That's going to make me mess. Sounds healthy. What I wanted to emphasize about this video is yes, I'm obviously increasing my protein intake, but I'm not going to jeopardize my intake of carbs or fats. I still want my... God forbid, how wouldn't consume enough carbs? Seven in the morning. The vegan fears. But we don't have any lemons and we only have limes and I don't want like lime water. That would just not taste very nice to me. These are our fruit bowls and we like have three limes, no lemons sadly. We also have two pomegranates still. She's basically a fruterium that adds protein powder. Box. We just don't know how to open them in a way that's like efficient because it's so messy. Mum paid a lot of money for this so she was quite disappointed when I told her it upset my stomach. Smells kind of weird. Not as weird as greens, but you know. I'm adding a tiny, tiny bit, right? Why do you add it though? Adding that much. That is a tiny amount. Are you ready? Are you ready? This is one of my favorite bowls. Oh wow, literally fish could swim in this. Frozen blueberries. Flaxseed powder. I'm ruining my eye shirt. You should really soak chia seeds, but you're just going to poop them out. I'm just adding some anyway. I'm just going to add some That's the whole point. You saw it somewhere. You saw somewhere that flaxseeds, chia seeds and spirulina are healthy foods. Why are they healthy? How much will you absorb? Will they wreck your gut? Is there really omega 3 in those seeds or is it just ALA? Questions or questions? No answers. That is so pretty. I'm going to do this, but this is really annoying. I swear there must be a TikTok or something, but... This is veganism. You eat a bunch of tropical fruits in the UK. Please tell me down below. Sustainable. I used to have like pomegranate seeds every show. I used to like get the packs you get from M&S in a ton of plastic, but I used to have them all the time. This is my yield, right? Yes. This is what I wanted. Look how good that looks. Oh my gosh. Okay, taste test 101. Oh, the frozen blueberries have frozen over my... The ocean is frozen. Oh, that's so good. Like, wow. Those flavors, those textures. So good. So to pump up your protein intake in smoothies without like using a protein powder, you could add hemp seeds, for example, or nut butters because they're both really high in protein. Sure. You can add nut butters or hemp seeds or whatever and you will have a 10th of that protein isolate. What was the design to be licks? So as I said, for my lunch, I was trying to show you a recipe. I was trying to make these lentil wrap type things. So I made a baby wrap and then I'm just making a bigger one. I have then a tiny bit left. That was from half a cup of lentils. This is me concentrating so hard on flipping this wrap because I really didn't want it to go wrong. My last one, I then just cut up loads of salad veggies and ate a ton of it alongside. I just, I just can't not snack when I'm making food. And then I cut open this avocado, smashed it, don't really know why I added some soy milk. I just thought it might have creaminess. We have spinach, mashed avocado, the lentil wraps, and then my chopped... And you have exactly zero protein yet again. Wow. I have no idea how I'm going to eat this. There is no chance that this has 36 grams of protein. No chance at all. The lentils don't even have 10 grams of protein per 100 grams. You say this has 36 grams of protein. That means you would have to eat 400 grams of lentils. Almost half a kilogram of lentils. Obviously, don't have half a kilogram of lentils in those wraps. The lentil protein is mediocre as is, but to get the equivalent of 36 grams, as I said, you would have to eat almost half a kilogram. You have maybe 100, 200 grams of lentils in those wraps at the best, which gives this dish 20 grams of plant protein. Maybe. I don't know how I'm going to eat this, but unbelievable. So good. Yeah, super good. Looks like a ball of indigestion. This is not everything but the bagel seasoning, but it pretty much is everything but the bagel seasoning. I actually think this stuff is so good. The flavor is so nice and it just added the finishing touch to my lentil wrap. It doesn't look so good. I've made something similar before, like savory oat wrap type things, but yeah, this is my first time making these like high protein. You're killing yourself. You understand that. Lentil wraps and according to... You look like a young Dr. Dre, not the wrapper. Okay, so I had some apple and peanut butter straight away afterwards and then a bit later. The amount of fruits that this girl is eating is absolutely obnoxious. As I said before, vegans have to import all kinds of tropical fruits. Great for the environment. But on top of that, you're simply eating carbs. That's it. The only protein source that you had was the soy protein in the beginning. Everything else was either a fruit or a lentil. We're having an apple. This is a pink lady apple, my favorite sort of apples. And then I feel like I'd pick a granny smith. I'm going to cut this up and then drizzle over the peanut butter. We're currently on 64% protein today, according to my very complex calculations. If I had a similar video like this in the future, it would yes be interesting to do it without like a protein powder. So if you want to see that. Yeah. Let me know down below. Number one piece of advice though with veganism is to just eat the rainbow. Well, in general, like just eat the rainbow and you just can't go wrong really. It's maybe not as pretty as I expected. Not at all. You get the point. Looks like the rainbow. Yeah. Apple and peanut butter. If you don't have enough protein in your diet, you will show symptoms of protein deficiencies. Hair loss, for example, stunted growth probably in children who are like growing and developing, brittle nails. The only reason why you can get away with it is you are young. That's it. Just wait a bit. Just wait two, three, four more years. Then you will see the symptoms. Fatigue and weakness. So that is not good. You're very weak, by the way. Beyond that extreme. And on the other hand, you can get too much protein. Like you don't want to be over consuming protein that can put strain on your bones, your liver, your kidneys, like your kidney stones and stuff. If you have too much protein. Protein creates kidney stones. Interesting. You as a biologist surely can explain the mechanism behind that. Like I remember doing work experience and I saw someone come in because they had just consumed so much protein and their kidneys were under so much stress. But what's interesting is that most of those conditions stem from consuming a high protein, high meat diet. That is because when you consume too much meat and too much animal protein, you're getting like so much else with it, like saturated fat, cholesterol, that kind of tolerate high meat. All the bad stuff. That's linked to some cancers. These days, I just think it's so crazy that some people go overboard with protein. Like they consume so much animal protein. It's just not good for you. I'm never going to tell someone to go vegan. But that is just what comes from the literature and research studies. And yeah, as I said, check out my biology video when it comes out. If you want a full video, I had 300 grams of protein today. Protein for my dinner. I had some brown rice, veggies, and then I had some soy chunks, which I basically just soak in some. Absolutely fantastic. Even back in the day when I was a vegan, this would make my gut explode. This is not digestible at all. But yet again, this is a supplement. Nevertheless, just because it doesn't come in a protein top, this is still a supplement. This is textured soy protein. This is where she gets her protein from. She only gets her protein from isolated soy sources. Super unhealthy. Just soak in some boiling water and they kind of like blow up and they're good to eat. Delicious. Sure. Once they just swollen, as I said, I quickly just cook them up in this ready made tomatoes or salsa type thing we had. I added a few spices. It was a very much hit and miss thing. It actually tasted so nice and looked pretty professional, right? When it looks pretty pathetic and sad, to be honest, textured soy protein has been used by peasants in Asia. Not so much as a meat replacement, but rather as an additive because they didn't had enough meat. They would add some soy protein chunks into the mix. Still, they would eat organs. Still, they would eat eggs and simply add a little bit of that soy protein to fill themselves up. You do it because you heard it's a good idea. It actually tasted so nice. Okay, so I literally have a pair every single evening for you to bed. I love pairs so much. Then I had a My Vegan Baked Cookie and one more supplement, My Vegan Baked Cookie. So obviously, this is a protein brand cookie, which will add again some more protein. This is how she gets her protein by consuming supplements to her totally deficient diet. Don't get it twisted. You're still deficient. Maybe you got some protein today, but you didn't get any vitamin A, vitamin D3, B12, etc. Then I had a My Vegan Baked Cookie as well as some frozen cherries. Wow, she loves fruit. I don't really know why, but I just love frozen cherries. Because you're anemic, probably. Okay, so my grand total protein intake is coming very soon. But I just also wanted to show you guys that I hit my recommended intake of all amino acids, including the nine recommended. It's recommended to wear your mask. The chocolate melts when you put them in the microwave. A lot of chocolate. I am just doing my teeth and I'm just about to go to bed. But basically, I will leave that on the screen right here. Sure thing. All right, guys, in this sit for today's video, no chance she got 131 grams of absorbable protein. Listen, when you do bodybuilding, you do count the protein, but you only count the protein coming from the animal foods. This is how you do it. For example, you eat 100 grams of rice and 200 grams of chicken. Those 200 grams of chicken have roughly 40 grams of protein. This is what you count. The rice has around about 7 grams of protein. This is what you discard. You don't count it because it's mediocre. Nobody assumes that they will build any muscle with the rice protein. And it doesn't work in reality anyways. The only way to use rice protein would be by isolating it yet again and creating a rice protein powder. This is why when you are halfway sane, you count your macros, you only count the animal foods for proteins and the plants for carbohydrates. Simple. Anyways, not this girl's fault. She just falls prey to the brainwashing coming from social media. Many so-called influencers that are telling us a vegan diet is healthy. She didn't even know that there is no protein in fruit. And still she continued to eat fruit during the day on a high protein day of eating. It doesn't make any sense. Right now, she can still get away with it because she is young. Just wait a few years and the vegan deterioration will set in. Alright guys, but this is it. If you liked the video, leave it a thumbs up. If you haven't subscribed already, guys, please do so. And as always, may God bless you all. Much love and peace.