Happy Green Muscle: Grow Muscle Faster Than Your Meat Eating Neighbor But Without Animal Products by Steinemann Dr. Sebastian

Author:Steinemann, Dr. Sebastian [Steinemann, Dr. Sebastian]
Language: eng
Format: epub
Published: 2021-11-12T00:00:00+00:00

Figure 38 Consumption of pulses and whole grains in different parts of the world. Many regions do not consume the recommended minimum of pulses and whole grains. (Modified after GBD Diet Collaborators 2019, doi: 10.1016/S0140-6736(19)30041-8).

Enough with the praises. Now, what can you practically do to push digestion, protein intake, nutrient absorption and ultimately your muscle building even more?

Preparation is the key

This pillar focusses on the preparation of plant-based and protein-rich foods. With the following simple tricks, you can eliminate secondary plant metabolites or prevent them from developing their inhibitory effect.

These tricks are soaking, germinating, boiling, and fermenting. Many people use these practical methods quite naturally integrated into their everyday life. Who eats pulses uncooked and bites their teeth out in the process? On the other hand, if someone has had a stomach ache after eating raw, ground beans for whatever reason, they would now know why. With these methods, you make the inhibitors harmless.

Soaking and cooking

Soaking and cooking is something that many already do when preparing pulses or cereal grains. It reduces the activity or occurrence of all inhibiting phytochemicals [497] .

Since phytic acid is water-soluble, it diffuses to a large extent into the water in which the food is soaked or becomes inactivated [498] , [499] . After soaking or cooking, you should, therefore, pour away the water with the dissolved secondary plant metabolites and not use it again. In order not to extract more minerals from the soaked food than necessary, because these are also dissolved in the water, you can boil the grain or pulses in the soaking water if you then discard it.

The great thing about this method is that you not only reduce the content of the inhibiting plant substances, but you also improve some other nutrient content.

Soaking and boiling increased the total content of EAAs in chickpea [500] and kidney bean [501] . Studies show that the digestibility of many grains and seeds can be doubled by this treatment [502] . Additionally, boiling consistently reduced the content of trypsin inhibitors, tannins, saponins and phytic acid in other cereals and legumes [503] , [504] . Figure 39 illustrates the effect of soaking and cooking on trypsin inhibitor activity.

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