for those of you who don't know Abby Phillips he goes by the name liverock on Twitter and has a huge following there he posts quite a bit on nutrition and so in today's video we're going to take a look at one of his earlier tweets where he says it is impossible to get 1.5 to two times protein per body weight in grams from balanced natural sources and see if what he says is true for this let's see if we can hit two times protein per body weight in grams for an 80 kilo athlete eating roughly around 2,500 calories with a variety of plant forward diets using chronometer our primary aim will be to hit about 160 g of protein whilst obtaining it from natural food sources that ensures we get required daily allowance for essential nutrients here are a few sample diets with balanced natural food sources first up non-vegetarian slm Mediterranean diet we have made the layout of this diet plan such that individual food groups are clumped together based B on usual meal timings pause and take a look at it pestarian diet here you might see certain items that might not be locally available to you like salmon for example substituting locally available fish would yield almost similar results ostra vegan diet hitting adequate macronutrient needs other than protein is not our Prime concern at the moment as it can be easily attained by other permutations of these diet plans or vegetarian diet on vegan diet so it's pretty clear we can get more than enough protein on appropriately planned diets without using protein powders by the way just because of established that it is possible to get enough protein through natural food sources does not mean we're against the use of protein powders we do think protein powders are awesome and can be very convenient for people in general oh this is just for people who might accuse us of taking things out of context [Music] stay strong and keep those myths busted [Music] [Music]