Alkaline Protein: The Complete Guide
The Alkaline Diet and Protein: Busting the Myths and Meeting Your Needs
Getting enough protein is essential. You definitely do not want to be deficient, especially as you get older. And so it is understandable that I get asked about this all of the time – “if I am living the Alkaline Life will I get enough protein?”
In this guide I’m going to deep-dive on the topic.
You’ll learn exactly why protein is so important, how much you need (at each age and gender), I’ll demystify the myths, and show you how to get enough on an alkaline diet with a detailed, actionable guide. We’ll cover everything you need to know about protein on an alkaline diet, with practical solutions tailored to your needs.
Let’s jump in…
Why Protein Is Important
Protein isn’t just about building muscle—although that’s an essential part of the story. It’s a key player in living the Alkaline Life. It’s used in almost every function of your body, from maintaining a strong immune system to producing enzymes and hormones. Each part of the Five Master Systems requires adequate protein. Here are just a few examples, looking at it through the lens of the Five Master Systems:
- Immune System:
- Proteins are required to build antibodies, enzymes, and immune cells. Chickpeas and quinoa are rich in amino acids that support immune resilience.
- Endocrine System:
- Hormones like insulin and thyroid hormones are made from protein. Tofu and brown rice provide the building blocks needed to maintain hormonal balance.
- Digestive System:
- Enzymes involved in breaking down food are protein-based. A diet rich in plant proteins supports these processes, while fiber in legumes and vegetables promotes gut health.
- Detoxification System (Liver, Kidneys, Lymph):
- The liver relies on amino acids like glycine and cysteine to produce glutathione, a key detoxification molecule. Foods like spinach, chickpeas, and tofu supply these crucial nutrients.
- pH Balancing System:
- Adequate protein helps maintain cellular function, which is essential for regulating acid-alkaline balance. Alkaline protein sources like hemp seeds, quinoa, and tofu contribute without adding acid-forming residues.
It is essential for SO much, and so vital to you feeling and looking amazing. We absolutely need enough, which begs the question…
How Much Protein Is Enough?
Protein requirements depend on your age, activity level, and goals. Lots of folks have lots to say on this, but here are some general guides and then I’ll let you know my suggestion, based on my 20+ years of coaching the Alkaline Life:
General Guidelines:
- US Government (RDA) & World Health Organization (WHO): 0.8 grams of protein per kilogram of body weight for adults.
Muscle, Nutrition, Longevity Folks:
- Dr. Andrew Huberman recommends consuming 1.6-2.2 grams of protein per kilogram of body weight per day for active individuals and those over 40. For women over 55, aiming for the higher end of this range can help offset muscle loss and support overall health (source).
- Dr. Peter Attia emphasizes that protein needs increase with age to prevent sarcopenia (age-related muscle loss). He suggests consuming at least 1.6 grams per kilogram of lean body mass daily (source).
- Bryan Johnson approximately 1.6 grams of plant-based protein per kilogram of body weight daily.
- Rhonda Patrick – general: 1.2 grams of protein per kilogram of body weight daily, and for individuals engaging in resistance training or seeking muscle growth: 1.6 grams per kilogram of body weight daily
- Sara Gottfried – a slightly different approach, aiming for about 20-30 grams of protein per meal
My thoughts? I would agree somewhere in the middle of this, but with upper limits as I don’t believe the guidelines should be linear based on weight.
I agree with the above that the US Gov. and WHO guidelines are too low (0.8g per lb of weight), as this would mean 62g per day for the average woman and 73g for the average man, which I believe is under cooking it a little.
My Alkaline Life guideline is to aim for a minimum of 90-100g per day, and adjusted upward based on exercise.
If you are exercising regularly, particularly resistance training, you will need more protein and should adjust based for what you are doing. Up to 150g is not out of the question if you are consistently resistance training, for example.
The Importance of Muscle Mass, and thus Protein Consumption, as We Age
Muscle is not just a marker of strength; it functions as a vital organ that supports overall health, resilience, and quality of life. One of the primary reasons for this focus is the prevention of sarcopenia, the age-related loss of muscle mass and strength, which begins in our 30s and accelerates after 50.
Left unchecked, sarcopenia leads to frailty, reduced mobility, and a heightened risk of falls and fractures. Maintaining lean muscle mass counteracts these risks and keeps us ‘young’, fit and vital.
We need to focus on maintaining lean muscle mass as we age, as it heavily contributes to longevity and quality of life. Studies show that individuals with greater muscle mass live longer and enjoy better health in their later years. Muscle supports the ability to perform daily activities, maintain independence, and recover from illness or injury. During periods of stress or illness, muscle serves as an energy and protein reservoir, aiding recovery and resilience.
The decline in lean muscle mass with age is a real threat to your longevity and quality of life. It is an incredibly accurate predictor of all cause mortality as we age because it impacts so much.
The big advice is: keep your protein intake up, and keep on exercising!
The “Too Much Protein Myths”
1. Too Much Protein Causes Kidney Damage
The Myth: Eating a high-protein diet puts excessive strain on your kidneys, leading to kidney damage or failure.
The Truth: This concern originated from studies on individuals with pre-existing kidney disease, where protein restriction can be beneficial. However, for healthy individuals, there is no evidence that high protein intake harms kidney function. A review published in Nutrition & Metabolism found that even high protein diets (2-3x the RDA) do not adversely affect kidney function in healthy people.
2. Excess Protein Leaches Calcium From Bones
The Myth: High protein intake causes calcium to leach from bones, leading to osteoporosis.
The Truth: Adequate protein is essential for bone health as it supports bone matrix and strength, particularly when paired with calcium and vitamin D. A 2017 review in Advances in Nutrition concluded that higher protein intake is associated with better bone density and reduced fracture risk, especially in older adults.
3. High-Protein Diets Are Acidifying
The Myth: Consuming too much protein, particularly animal protein, makes the body overly acidic, leading to health issues like cancer, osteoporosis, and chronic inflammation.
The Truth: This is not the protein causing the acid-forming effect, it’s the food you’re eating. Processed meats are high in protein but are also highly acid-forming!
High Protein Causes Cancer
The Myth: Excess protein, especially from animal sources, increases cancer risk by activating growth pathways like mTOR and IGF-1.
The Truth: While it’s true that mTOR and IGF-1 pathways are involved in cell growth, including cancerous growth, the relationship is more nuanced. These pathways are critical for muscle repair and other vital processes. The risk depends on the type and source of protein. Many of the studies cited (which are largely retrospective studies, not trials, use processed meats, which have long been linked to higher cancer risk.
High Protein Makes You Gain Weight
The Myth: Eating too much protein converts to fat, leading to weight gain.
The Truth: Protein has a high thermic effect, meaning your body uses more energy to digest and metabolize it compared to fats and carbohydrates. It also increases satiety, helping regulate calorie intake. Studies consistently show that higher protein diets support weight management, not weight gain.
High-Protein Diets Cause Dehydration
The Myth: Consuming large amounts of protein requires more water for metabolism, leading to dehydration.
The Truth: It’s true that protein metabolism increases water requirements, but this effect is minor and easily mitigated by staying hydrated. Drinking adequate water resolves this concern.
The Most High-Protein Alkaline Foods
Many alkaline-friendly foods are naturally rich in protein. Here’s a comprehensive list of the best options, that I include VERY regularly in my recipes:
Legumes
- Lentils: 18g per cooked cup.
- Chickpeas: 15g per cooked cup.
- Black beans: 15g per cooked cup.
- Edamame: 17g per cooked cup.
- Mung beans: 14g per cooked cup.
Nuts and Seeds
- Almonds: 7g per 1/4 cup.
- Hemp Seeds: 10g per 3 tbsp.
- Chia Seeds: 5g per 2 tbsp.
- Pumpkin Seeds: 8g per 1/4 cup.
- Flaxseeds: 6g per 2 tbsp.
Vegetables
- Spinach: 5g per cooked cup.
- Broccoli: 4g per cup.
- Asparagus: 4g per cup.
- Brussels sprouts: 3g per cup.
- Kale: 3g per cup.
- Zucchini: 2g per cup.
Grains and Pseudograins
- Quinoa: 8g per cooked cup.
- Amaranth: 9g per cooked cup.
- Buckwheat: 6g per cooked cup.
- Millet: 6g per cooked cup.
- Teff: 10g per cooked cup.
Alkaline Plant-Based Protein Powders
- Pea Protein: Typically 20-25g per serving.
- Brown Rice Protein: 20-25g per serving.
- Pumpkin Seed Protein: 18-20g per serving.
- Hemp Protein: 15-20g per serving.
[PLUS remember – you do not have to be vegan to live alkaline. You can include high-quality meat as a part of your Alkaline Life – comfortably 4-5 serves per week].
A Typical Day on the Alkaline Life & the Protein Content!
To show you how easy it is to get +100g per day living alkaline, here’s a typical day of my recipes and just how much protein (and fibre) you’d get!
Breakfast: Alkaline All Day Energy Smoothie
- Protein: ~25g
- Fiber: ~14g
Morning Snack: Alkaline No-Bake Breakfast Bars
- Protein: ~15g per bar
- Fiber: ~6g
Lunch: Chickpea Korma with Brown Rice
- Protein: ~29g per serve
- Fiber: ~14g
Afternoon Snack: Coconut Chia Cream Pot
- Protein: ~18g
- Fiber: ~13g
Here’s the recipe
Dinner: Tuscan Bean Soup with Quinoa
- Protein: ~20g
- Fiber: ~14g
Evening Snack: Mixed Nuts and Seeds with Almond Yogurt
- Protein: ~12g
- Fiber: ~6g
Daily Totals
- Protein: ~119g
- Fiber: ~67g
Let’s Get That Protein!
I had two goals for you with this guide:
- to understand how important sufficient protein truly is
- to see how easy it is to get more than enough on the Alkaline Life
Remember, protein isn’t just about building muscle—it’s about fueling your body’s essential functions, from immunity and detoxification to energy and repair. It is essential to living alkaline. Enjoy these alkaline recipes and make them part of your daily routine to feel unstoppable.
But wait there’s more…
This is just the beginning. If you want to take your alkaline journey to the next level, I’m thrilled to invite you to the Alkaline Reset Cleanse Workshop starting on January 26th 2025. This workshop is designed to give you a deep dive into living alkaline, with expert coaching, practical tools, and all the guidance you need to thrive.
What You’ll Get in the Workshop:
- A step-by-step guide to the Alkaline Reset Cleanse.
- Live coaching sessions to help you implement the principles effortlessly.
- Support to optimize your nutrition, boost your energy, and build habits that stick.
- A community of like-minded individuals on the same journey.
Join us for this transformative experience and start 2025 feeling vibrant, confident, and empowered. Don’t wait—registration closes soon!
Click here to reserve your spot now!
Let’s make 2025 your healthiest year yet! 💚
