#some lore for the ds enthusiasts: | Explore Tumblr Posts and Blogs

smash-chu · 3 years

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Updated the iceberg with some suggestions + more stuff i came across during research~ Might be doing a video to go along with it, cause it'd be fun (i have been capturing footage, so it'll likely end up happening :3 )

Explanations for each thing can be found below:

-Level 1-

The TV show - Some people’s first exposure to the franchise was the TV show, made to go alongside the games as a sort of advertisement. It was made by 4Kids and had a total of 2 seasons, starring the 4 main characters: Hudson Horstachio, Franklin Fizzlybear, Paulie Pretztail and Fergy Fudgehog.

Rare games easter eggs - There are plenty of easter eggs to other Rare games throughout Viva Piñata, the easiest ones to note are the broken arcade cabinets found in the first game as well as the various nods to Banjo Kazooie - such as the Bird and Bear statue, Mumbo statue, Breegull backpack and Bottle’s Glasses.

Stardos is Dastardos - The game never tells you this directly, but it’s an easy and obvious conclusion to make.

Twingersnaps and Fourheads - Without using a guide or looking it up you may actually be baffled on how to acquire these piñatas in game. There is no obvious hint in game to tell you to hit the Syrupent egg before it hatches on the third bounce, which means you either have to figure it out through experimentation or by looking it up.

Leafos False Rumors - Leafos is meant to give you good advice to help you out while you play the game if you talk to her, however not all information she gives is true. Some rumors include putting a Badgesicle in water will turn it into a Sweetooth, feeding a Doenut to a Pretztail turns it into a Mallowolf and so on. None of these actually work.

Piñatas aren’t permanently broken - When a piñata is broken it is magically repaired, at least when on Piñata island, reforming at the edge of a garden when broken at one. It is stated that piñatas are repaired after having been sent to parties, which would potentially mean that piñatas only magically repair themselves when on the island.

-Level 2-

The PC Port - Not very well advertised, there was a PC port released for the first Viva Piñata game. There are a couple of differences between the port and the original Xbox 360 release, which are touched upon later.

Piñatas are genderless - Technically no piñata is given a gender in game, all piñatas function the same. While in the show gendered piñatas are present it could potentially be that piñatas are naturally genderless and then if they are sapient can choose genders which fit their identity.

Burger king toys - A bundle of burger king exclusive plastic toys of piñatas were made and sold alongside the children's meals, some of the piñatas were Elephanilla, Sparrowmint, Goobaa and so forth. These toys are nowadays rare and sought after by people who collect the very small amount of official Viva Piñata merch that exists.

Wildcards - Wildcard piñatas are unique piñatas that have a feature which makes it stand out next to others of its species. There are a total of 3 variants of wildcards per piñata, some being exclusively gained through trading piñatas online. In the original game wildcards were extremely rare and there was only one variant, while they were made easier to acquire in TiP.

Both the games and show are canon - Just what it says, according to the creators both the games and show are canon to Viva Piñata lore. This makes for some strange implications, but that's for later.

TiP Fence Glitch / Exploit - A sort of well known glitch often used while playing Viva Piñata Trouble in Paradise. Fences normally do not stop Ruffians and Professor Pester from entering your garden, as they simply destroy them when they’re in the way. However, if arranged in a specific pattern in the area next to the volcano they enter from, the fence will make them permanently stuck. They will be stopped at the very edge of the garden at the fence, unable to properly enter or do anything. This can occur unintentionally as well in both the original game and TiP, as sometimes Ruffians and Professor Pester get stuck on seemingly random things and become unable to do anything.

Domesticated piñatas becoming un-domesticated - A strange difference between the original game and TiP is the fact that you can no longer buy domesticated piñatas from the Paper Pet’s store. Instead of being purchased they simply appear in the wild like any other wild piñata, whether this implies that these piñatas are no longer considered domesticated or is just a game design choice is unclear.

Jardinero and his family - In game a big part of the npc cast are Jardinero and his children, Leafos, Seedos, Storkos and Dastardos. They all play important roles in terms of the game mechanics, but also have their own stories which can be read about in the journal. The journal also mentions the character Mother, which is Jardineros wife and mother of their children. She is a seafaring adventurer that occasionally came to visit Piñata Island to see her husband and kids.

-Level 3-

Dastardos ghost theory - Because of Dastardos more ghostly abilities, such as floating around, being able to go through objects and not being recognized by his family, it is theorized he may either be undead or a ghost. The entry for the Dastardos shovelhead also implies this, calling him “untouchable” and only thanks to lining up to his frequency can the shovel hit him. This theory kind of makes the fact that Professor Pester being responsible for this even more messed up.

Extended / full version of Horstachio commercial - One of the more famous pieces of commercials to advertise the first game was the one featuring Hudson Horstachio, about to be broken by a couple of kids, that he offers a bunch of outlandish things to to convince them to let him down. There are apparently some different versions of the commercial which feature different things being offered, with a full uncut version that has all the offers in it.

Piñata cards - In Viva Piñata Trouble in Paradise there is a function which is called Piñata Vision, which utilizes the Xbox Live Vision camera. By scanning the card you can get the piñata or item displayed on the card, some of these cards feature the developers in the form of a piñata and characters from other games.

Language Dubs - The PC port of the original game has a lot of language dubs, translated into languages such as Dutch, Swedish, Spanish, Chinese and more. Some of these do not extend to the UI oddly enough, while for the majority of translations all of the game’s features are translated accordingly, with the exception of piñata names. The language chosen is determined by the language set for the computer, so if you want the game in a specific language you’d need to change the language of the computer before installing it.

PC port graphical downgrades - Oddly enough the PC port has some graphical differences compared to the original Xbox 360 release. Mostly the graphics being downgraded, even on the highest settings, such as the lighting and texture resolution on objects and the environment.

Miss Petula’s neglectful parents - The npc that runs the Paper Pet’s store is Miss Petula, who often lets the player know she’s not very enthusiastic about her job. Mostly because her parents have left the store in her care, and don’t seem to communicate with their daughter much aside from grounding her, as she mentions it in her dialogue. In one of her dialogue lines when the player leaves the shop she ponders running away from home.

Accessories graphical glitches - Some accessories have graphical glitches associated with them, such as missing pieces or being misaligned on the model during certain animations. Examples of this is the ribbon being missing when a Ponocky wears a tail ribbon (in the PC version), or goggles on Chippopotamus not moving properly when their mouth is opened.

Some piñatas are sapient, others not - Because of the fact that both the show and games are canon makes some things kind of weird. Though even if the show wasn’t canon this would still be a thing - as thanks to the existence of Langston and some of the show characters appearing in the DS game. Most piñatas in the games act like animals and cannot speak, however in the show and with Langston they are very much as sapient as a human. What causes a piñata of the same species to be sapient or not? Why does no character in the game acknowledge this strange difference? We don’t know.

Magic is real - In the Viva Piñata universe, at least on Piñata Island, magic exists. Seen in the form of Leafos and Jardinero summoning items, Bart transforming items into other things, Seedos and other characters teleporting and both Dastardos and Storkos being able to fly. There are other examples of magic, nobody really explains why magic exists or to what extent it is used or capable of being, but simply something that is commonplace on Piñata Island. If magic exists in other places is unknown.

The DS game - Known as Viva Piñata Pocket Paradise, the DS game came out after both the original game and TiP. It features a mix of piñatas from both the other games, however not all of them, because of the limitations of being on the DS. It is pretty much just another Viva Piñata game where you tend to a garden, now using the touchscreen to use your tools and so on.

How the fuck does the family not recognize Dastardos as Stardos - A strange phenomenon considering at least Jardinero considers Dastardos familiar and so does Leafos to an extent (he is in the "family members" part of the journal after all), but apparently none of the other family members have been able to figure out that Dastardos is in fact Stardos. Whether this is them just being very oblivious or not it’s still sad that they can’t even recognize their own family member after being corrupted. This is also even more strange considering Dastardos lives literally across the garden from his family, how have they not been able to tell by now? Though, if the ghost theory is considered, maybe it’s understandable why they have such a hard time recognizing him.

-Level 4-

Langston taking over the position of authority in piñata central from Jeffe - Apparently Jeffe used to be in charge of the piñata central and was later kicked off his position and replaced by Langston, this is to reflect how Jeffe was originally planned as the head of the piñata central before being replaced by Langston as influenced by the show. Why he was kicked off his position is uncertain, but theorized to be because of the fact that he turned into a piñata or half piñata from ingesting too much candy - though why this would influence him being kicked off i’m not sure. Maybe he abused the central for his own gain?

“They all wear masks, some are just more elaborate than others” - A statement from a developer when asked about the masks worn by the humanoid characters in the games, whether they’re their actual heads or some kinda mask. This was meant to clarify that all the human characters are fully human, however it still leaves some things unanswered - such as if they are masks then why can we not see Fannie Franker’s face inside the mailbox on her head? Or what does that entail for the Ruffians whose bodies are pretty much completely covered in their masks.

Squazzils name debate - A reference to how in game Leafos mentions that the name for the Squazzil was debated before you, the player, arrived at the island. Being apparently called Nonsquirrel as they were trying to figure out a name for the species. Whether this is true or not is uncertain, as Leafos does state untrue rumors sometimes.

The side characters in P-Factor - P-Factor is a minigame in TiP that is you showing off your piñata in a contest against other players or npcs. This minigame features both already existing npcs, such Leafos for example, as well as some made exclusively for the minigames. Some of these npcs include Maxime, Babochka, Nana Urf and more. They also make an appearance in the Great Piñata Paperchase minigame, however they are much more prominently presented in the P-Factor minigame.

Unknown blue flower - There is a blue flower which appears outside of the garden space as a decoration in the original game. This blue flower is not a flower which appears anywhere else, and cannot be planted in the garden either. Most of the flowers and trees found outside the garden space are plants that are available for the player, but this one flower is unique in that it isn’t part of those plants.

Leafos might be a lesbian - As it is very much implied that Leafos is the one who writes the entries for the items, objects, characters and piñatas in the journal one can glean interesting information and thoughts about Leafos. In the entry for the Pink Flutterscotch there is the sentence “A girl (that I may or may not have liked) once told me that the Pink Flutterscotch reminded her of a kiss.” Some people take this as an implication that Leafos may be a lesbian and or bi, which i personally think would be neat.

Viva Piñata Party Animals - A party game that stars the main cast of the tv show, it features a lot of different minigames and a mario kart-like racing minigame, kinda being a mix between mario party and mario kart except piñata themed. It’s very different from the other games in the series and has a lot of locations and items not featured in the other games as well.

Unused piñata concepts - There are plenty of piñatas that never made it into any of the games, as one would expect. Examples of piñatas that never appear in the game but had concepts made for them are a Giraffe, a Platypus that would’ve been acquired by breeding a Quackberry and Sweetooth together, a Hammerhead shark with a sour form and a Kangaroo. A goldfish piñata was also part of concepts, however this piñata does appear in the game - as the fish in the bowl on Miss Petulas head.

Ivor in the wishing well - In TiP Ivor Bargain is strangely missing, with the items he used to sell now being purchasable at Cost’o’lots. Ivor can however be found residing at the bottom of the wishing well object, which you can purchase after playing through the credits sequence. By donating chocolate coins you can get him to speak and throw items from the well depending on what amount you throw in. It is hinted that Lottie was the one who pushed Ivor into the well, likely because she doesn’t want competition selling items to the local gardeners.

-Level 5-

Banjo Kazooie Mountains - One of the rarer (hah) easter eggs to spot in the original game, in the distance across the swamp where Seedos lives one can see a mountain which has Banjo and Kazooie carved into the mountain. This is much easier to see in the Xbox 360 version compared to the PC port, because of the higher resolution textures.

Silent piñatas - Every piñata is voice acted, or are they? One might notice that there are two, well technically eleven, piñatas that are completely silent. The Flutterscotches and Mothdrops are fully silent, not making any noise. Why this is is uncertain, as other bug piñatas do have noises, such as the Taffly and Sweetle. It may be because normally no noise is associated with butterflies or moths in real life, or it may be because these piñatas are meant to be more akin to decorational than a “proper” piñata.

Dragonache flying away glitch - A glitch which is easily done in game, by making the dragonache engage in a fight with another piñata and using the menu to send it off from the garden. By opening the fighting view, which can be accessed to monitor the fight separate from the normal camera view, it will focus in on the two piñatas. The camera will become strange as the Dragonache flies away from the garden, letting you see out of bounds and see details otherwise obscured by things in the background around the garden. I recommend doing this after having done at least one mandatory fight beforehand, as you are forced to watch the first fight that occurs and will unable to do anything till it is finished. Thus if you do this glitch while forced to watch it you will be unable to access the rest of your garden for quite some time.

Giant Zumbug glitch - Not certain if a glitch or hack, there have been reports of a giant Zumbug in TiP which is acquired through unknown means. This giant Zumbug can be sent through the Xbox Live service, but more than that is not known.

Professor Pester is legit evil and fucked up - Even though he’s presented in the show as a bumbling idiot of a villain, he has done a lot of fucked up shit. Not only does he employ Ruffians to mess up other people’s gardens, including Jardinero’s garden, he is also the reason why sour piñatas exist. Making a sour goop which is used for creating sour candy, it is a candy which makes anyone who eats it sick and possibly corrupts them - this is evident in how he corrupted Stardos by giving him sour candy. He may have rather bland goals as a villain, simply wanting complete control of the piñata island and its piñatas, but he’s done some pretty messed up stuff to try and accomplish this goal.

Extra color variants - All piñatas, except for the Flutterscotches, have three color variants that can be acquired by feeding the piñata specific things. However, there are piñatas that have more variants than others, through being caught in the Pinartic or Dessert Desert, and then feeding those the same things. This will cause them to gain a different tint of color compared to their normal counterparts, as thanks to having a different default color because of being from a different region.

Money and Piñata duplication glitch - It is possible to duplicate money and piñatas by abusing the post office, by editing the contents of the boxes being mailed while they are shipped off. This can be used to quickly acquire master romance rewards and cut down on time spent making chocolate coins the normal way. This glitch appears to be the easiest to do in TiP, compared to the first game.

Giant and tiny seeds - You can gain a plethora of things from the mine, which includes seeds. Sometimes when the mine uncovers seeds there is a chance for the seed to either be bigger or smaller than normal, these seeds work exactly like their normal sized versions, but sell for different prices. The size difference can vary wildly, with really big seeds and incredibly tiny seeds that are hard to see.

Ivor has two mouths - Something that may be easily missed, but Ivor Bargain does as a matter of fact have two mouths. One for each “face” he has, for when he’s a beggar and a merchant, he can flip between the two by spinning his head, flipping his head up or down. This is a little freaky, and completely glanced over in game, left unexplained why he has two mouths or can flip his head upside down with no consequences.

Leafos is vegan - A very recent thing which has been observed through the rare cookbook that has been released, which features an array of rare game inspired recipes. Recipes which are vegan or vegan friendly are marked with “Leafos vegan approved”, which implies that Leafos is vegan.

Fudgehog cutscene - On certain days of the month a different cutscene will play during the opening of the first game on Xbox 360 and PC, replacing the normal Horstachio cutscene. Instead it is a Fudgehog being broken to reveal the rare logo, though there is a bug in the PC port that makes the Fudgehog cutscene not play.

Pudgeon romance dance - An oddity among the rest of the romance dances is the Pudgeon romance dance, which is the only piñata to actually wear the required accessories needed for romancing in the romance dance cutscene.

-Level 6-

Mousemallow sounds - The Mousemallow makes interesting noises, which may seem strange for a mouse, as they aren’t squeaks. They go “chu” because the developer voicing them is from Japan, where mice are vocalized as going “chu” instead of squeak.

Cut baby piñatas - Originally piñata babies were meant to look different from their adult counterparts, instead of just being smaller. However because of time constraints this was cut.

Humans can become piñatas rumor - In game this is presented in TiP with Jeffe, which is a human piñata or a half human half piñata, he states “If you eat enough candy and pull a face in the wind you'll become a piñata, I never want to see another piece of candy let alone a piñata full of it.” as part of dialogue during P-Factor. We cannot confirm whether this is actually true or not, but if Jeffe’s statement is true then it would imply that humans can turn into piñatas. This in turn creates a lot of questions, such as why does this happen? Has this happened to people outside of Piñata Island? Is this something exclusive to just the island or candy from the living piñatas? Can this happen with animals as well?

Tamed sour piñatas reverting via mail - A gameplay mechanic which is not commonly seen is the fact that tamed sour piñatas can revert back to a sour state. This occurs when you send a tamed sour piñata to a player which hasn’t unlocked the tamed version of that piñata, when the piñata is taken out of its mailed box it will be the sour version. This happens in all the main games, including Pocket Paradise as well.

Pitch black piñata variants - A once exclusive variant available through Piñata Vision cards, it turns a piñata completely black, even sour piñatas. This can be acquired without the use of cards through things like hacking or modifying the game’s files.

Piñata meat - Something mentioned in the journal and seen in the form of some piñatas attacking projectiles, eating piñatas in the form of eating their “meat” is apparently a normal thing on Piñata Island. Examples of this are the journal entries for Cluckles and Arocknids, which mention eating Cluckle legs, as well as the projectiles of Cluckles and Goobaa being chicken legs and mutton chops. It is also mentioned in in-game dialogue that Storkos eats piñata eggs if unable to deliver them, and other piñatas do consume piñata eggs. Are thus piñatas edible beyond just their candy? Or are the residents on Piñata Island cooking and eating paper mache animal parts and acting like that’s not weird?

Family mode - A mode found in the original game and TiP, which allows two people to play at the same time using two controllers. Simply done by connecting a second controller while playing the game, it’s originally meant for parents to be able to help their kids while they play without having to disturb the gameplay. This mode can be used to give yourself an edge in the early stages of the game in TiP, as the second controller will have the best tools available right away and is capable of things the first controller cannot, like filling a piñatas candiosity by performing tasks.

Dastardos and Seedos special interaction - When you’ve beaten up Seedos and gotten him on his bad side he’ll start to chuck weed seeds into your garden, and has a special interaction with Dastardos if both of them are in the garden while he is in his upset state. When Seedos has thrown a weed seed, the two of them will turn to face each other and do their laughing animation, presumably because both of them enjoy the chaos. Or maybe they have that slight family connection still? It’s rather sad though that Seedos only acknowledges his brother at all when he’s angry and upset.

-Level 7-

Viva Piñata Candy Stash - There are a few piñata games which aren’t widely known, for example this Adobe Flash tower defense game developed and published by 4Kids TV, known as Viva Piñata Candy Stash. This game features Professor Pester trying to steal the player’s candy using Ruffian robots, and to stop him the player builds towers invented by piñata characters from the tv show.

Petting piñatas - Exclusive to Pocket Paradise, you can pet your piñatas which makes them happy. Different piñatas like to be pet differently, and if petted the wrong way it won’t increase their happiness.

No 100% reward in first game - Both Viva Piñata Trouble in Paradise and Viva Piñata Pocket Paradise have a reward / reward screen for completing the game fully, by getting all the available rewards for the piñatas and plants. However, there is no proper completion reward in the original first game, there are rewards for various milestones but none for completing everything.

Piñata mascot suits - As part of promotions and promotional material there exists mascot suits of some piñatas, such as the Horstachio, Pretztail and Fudgehog. Whether these suits are kept in storage somewhere or have been thrown away we do not know.

Ruffians helping Helpers - Unless you mess with your helpers just for fun, you’re unlikely to ever see this happen. When a helper of any kind is stuck because of a fence or being surrounded by objects, they will constantly keep telling you they’re stuck. If you let them stay stuck for long enough a Ruffian will spawn in, no matter if you have a Captain’s Cutlass or not in your garden, that you cannot interact with. They will wander over to the helper and free them by destroying the object that’s in the way. Leafos will then berate you with a notification, saying “Shame on you!” for being such a jerk to your helper, and that the Ruffian and helper are running off; the helper leaving permanently.

Ruffians speaking - Ruffians normally do not speak, only making various grunts, but do have dialogue seen in Pocket Paradise.

-Honorable Mentions-

Miss Petula’s cat eyes - Miss Petula has a strange animation in game where her eyes go from having rounded pupils to having slitted, cat-like pupils. This is likely because of her cat theme, but is still strange considering she’s supposed to be a human.

Rare variant of logo cutscene - There is a version of the rare logo reveal cutscene played when opening the game, that features the rare logo itself exploding with candy. This is played in certain versions of the game, likely because of the fact that both the Fudgehog and Horstachio cutscenes feature a sort of dismemberment via them being smashed into bits which can be seen as inappropriate in certain regions.

All the shops have slot machines - A strange detail is that all the shopping menus are made out of slot machines, which might seem odd since slot machines usually have nothing to do with shops or making purchases, more so being related to gambling.

Unidentified voice actors - A lot of the voices provided for the games go unnamed in the credits, however we do know most of the piñata voices are members of the staff and developers. The missing voice actors for the npcs are listed as “Voices provided by 4Kids” with no names attached.

#viva piñata #viva pinata #vp #iceberg meme #meme #text #yeah i am planning on making a video #i normally don't make videos but considering i've watched a fair share of iceberg explanation videos n have enjoyed them i was like #why not do that too? i'm sure some people would enjoy it #also gives me an excuse to sit down n play the game some :b #unfortunately i won't be able to capture footage for TiP since i don't have a capture card #though maybe one day i'll get one so i can record n stream the game :3 #also if you see anything which is inaccurate on here lemme know! i wanna get things right #also thanks to all the peeps that gave suggestions it helped a lot n got me inspired

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royal-dragonslayer-ornstein · 4 years

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You know, I’ve been thinking about this for awhile, but I just wanted to say thank you for all your content on this account. The DS community has seen lots of people come and go over the years, but for me you’ve been there since the beginning. To me you’ve always been Ornstein, and I base a lot of my HCs for him on your writing. So... yeah. Thanks for being here for all this time, and I hope you keep writing for a good while to come! Keep up the awesome work!

///I’ve always been very attached to my muses and blogs, so I’ve never considered deactivating. Even if I somehow knew I would never write on them again (and honestly, motivation and inspiration are so unpredictable) I don’t think I would deactivate because I’m really fond of everything I’ve written with other people, the way my portrayal and writing have developed, the many different versions of characters and OCs I’ve come across and all the different ideas we either executed or merely plotted. I don’t exaggerate when I say that thinking about these things makes me very nostalgic, sometimes in an enthusiastic way and others with a bit of a melancholic tinge.

Come to think of it, I really have been here for a while haven’t I? I’d definitely say that my blog has lasted longer than most, albeit with somewhat intermittent activity. Perhaps it’s partly because of how subtle the game can be with its lore, but many roleplayers in this fandom have strongly influenced the way I view some of the characters, even those I never interacted with but was lucky enough to see in their last months of activity. I don’t recall stopping to consider what influence I might have had in this RP community, though I’ll admit at times I was surprised that with all the super dedicated and polished Ornstein blogs out there I still got plenty of attention. All of this goes for the Metroid fandom, too.

Thank you for saying this anon, truly. It was a lovely thing to wake up to, and I’m very happy I had that impact on you. Telling these things is very healthy for a fandom of writers.

#ooc #Anonymous

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jesseneufeld · 4 years

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The Definitive Guide to Protein

Protein is an incredible essential macronutrient. Fat is plentiful, even when you’re lean, and there are only two absolutely essential fatty acids; the rest we can manufacture from other precursors if required. Carbs we can produce from protein, if we really must, or we can just switch over to ketones and fats for the bulk of the energy that would otherwise come from carbs. Protein cannot be made with the raw material available in our bodies. We have to eat foods containing the range of amino acids that we need.

In other words, protein is incredibly important—which is why today I’m writing a definitive guide on the subject. After today’s post, you’ll have a good handle on the role protein plays in the body, how much protein you need to be eating, which foods are highest in protein, and much more.

First, what roles does protein play in our bodies?

It helps us build muscle.

We use it to construct new cells, muscles, organs, and other tissues.

It’s a chemical messenger, allowing us to turn on and turn off genes.

It forms the fundamental substrates used to manufacture enzymes, DNA, and hormones.

It can even be a fuel source, either directly or through conversion into glucose.

Now, am I saying that the steak you eat directly becomes a thyroid hormone? Does chicken breast turn into DNA?

No. But the strings of amino acids and peptides that make up proteins are eventually broken down and cobbled back together to fulfill all the roles I describe. Every bite of protein you consume contributes toward maintenance of your physiology. And we can’t make new protein. We have to eat it.

What’s the Recommended Daily Protein Intake?

If you go by the official numbers, the Recommended Daily Allowance (RDI) for protein is 0.8 grams of protein per kilogram of bodyweight, or 0.36 g protein/lb. That’s what the “experts” say to eat. That’s all you “need.” I disagree, and I’ll tell you why down below, but there’s the official answer.

Sufficient is one thing. Optimal is another. In reality, the amount of protein required for optimal health and performance is different for every population.

Protein Intake for Athletes and Exercisers

Athletes need more protein than the average person, but perhaps not as much as most fitness enthusiasts think (or consume). A 2011 paper on optimal protein intakes for athletes concluded that 1.8 g protein/kg bodyweight (or 0.8 g protein/lb bodyweight) maximizes muscle protein synthesis (while higher amounts are good for dieting athletes interested in preserving lean mass), whereas another settled on “a diet with 12-15% of its energy as protein,” assuming “total energy intake is sufficient to cover the high expenditures caused by daily training” (which could be quite high).1 2 One study even found benefit in 2-3 g protein/kg bodyweight (0.9-1.4 g protein/lb bodyweight) for athletes, a significant increase over standard recommendations.3 That said, I wouldn’t be too quick to discount anecdotal evidence or “iron lore.” A significant-enough portion of the strength training community swears by 1-2 g protein/lb bodyweight that it couldn’t hurt to try if lower amounts aren’t working for you.

Protein Intake During Weight Loss

Weight loss involves a caloric deficit (whether arrived at spontaneously or consciously). Unfortunately, caloric deficits rarely discriminate between lean mass and body fat, while most people are interested in losing fat, not muscle/bone/tendon/sinew/organ. Numerous studies show that increasing your protein intake during weight loss will partially offset the lean mass loss that tends to occur. In obese and pre-obese women, a 750 calorie diet with 30% of calories from protein (about 56 grams) preserved more lean mass during weight loss than an 18% protein diet.4 Another study in women showed that a 1.6 g protein/kg bodyweight (or 0.7 g protein/lb bodyweight) diet led to more weight loss, more fat loss, and less lean mass loss than a 0.8 g protein/kg bodyweight diet.5 Among dieting athletes, 2.3 g protein/kg bodyweight (or a little over 1 g protein/lb bodyweight) was far superior to 1.0 g protein/kg bodyweight in preserving lean mass. And, although specific protein intake recommendations were not stated, a recent meta-analysis concluded that high-protein weight loss diets help preserve lean mass.6

Protein Intake When Injured

Healing wounds increases protein requirements. After all, you’re literally rebuilding lost or damaged tissue, the very definition of an anabolic state, and you need protein to build new tissue. One review recommends around 1.5 g protein/kg bodyweight or close to 0.7 g protein/lb bodyweight for injured patients.7 Children recovering from illness or injury may need up to 2.5 g protein/kg. If you mess this up and undershoot your protein intake during recovery, you will compromise your healing.

Protein Intake for Seniors

The protein metabolism of the average senior citizen is compromised. They need more protein to do the same amount of “work.” The protein RDA is simply not enough for seniors, who lose thigh muscle mass and exhibit lower urinary nitrogen excretion when given the standard 0.8 g protein/kg bodyweight.ref]https://www.ncbi.nlm.nih.gov/pubmed/11382798[/ref] What’s good for the goose may not be good for the elderly, frail gander. More recent studies indicate that a baseline intake of 1.0-1.3 g protein/kg bodyweight or 0.5-0.6 g protein/lb bodyweight is more suitable for the healthy and frail elderly to ensure nitrogen balance.8 That said, active seniors will do better with even more and evidence suggests that increasing protein can both improve physical performance without necessarily increasing muscle mass and increase muscle mass when paired with extended resistance training in the elderly.91011

How Much Protein on Keto?

What about another population entirely: ketogenic dieters. We’ve got a lot of those around here, so this is important. If you’re on a keto diet, should you restrict protein? I mean, doesn’t extra protein just convert directly into glucose?

Our livers only convert protein into glucose when we—for whatever reason—need more glucose. It’s demand, not the supply. And since keto-adapted people are running mostly on fat and ketones, they have a lower requirement for glucose and are much less likely to trigger the kind of perceived glucose deficiency that necessitates gluconeogenesis.

Extra protein can however impair ketogenesis by contributing oxaloacetate donors to the Krebs cycle. With oxaloacetate, fatty acids enter the Krebs cycle and are fully oxidized and turned into ATP, the body’s energy currency. Without oxaloacetate, fatty acids can’t enter the Krebs cycle and are instead converted into ketones to generate energy.

If you’re dealing with cognitive decline, elevated inflammation, or any other condition that requires or may improve with deep ketosis, aim for a lower protein content (10-15% of calories). Get those high ketone levels, see how it feels, and see if that’s the protein intake for you. Start low, really revel in those high ketone readings, and stick with them if you’re improving.

If you’re losing weight (or trying to), eat closer to 15-30%. For you, the ketone readings aren’t the biggest focus. How you look, feel, and perform are your main concern. Eating slightly more protein will increase satiety, making “eating less” a spontaneous, inadvertent thing that just happens. It will also stave off at least some portion of the lean mass accretion that occurs during weight loss; you want to lose body fat, not muscle.

If you’re trying to gain large amounts of muscle, eat closer to 20-30%.

Understand, however, that everyone is unique. For some, protein is deeply anti-ketogenic—eating too much protein will knock you out of ketosis almost immediately. For others, protein has little to no effect. Or if it has a momentary nullifying effect, you can quickly slip back into ketosis. Unless deep ketosis is medically necessary, don’t worry about protein too much either way. There are studies of “modified ketogenic diets” where protein goes as high as 30% of calories and subjects still get the benefits.12

High Protein Benefits

Beyond supporting the basic underpinnings of human physiology, eating more protein than the RDI offers extra benefits.

Protein Satiety

As a fundamental biological motivator, hunger can’t be ignored forever. Eventually you crack, and the diet fails. Eventually, you’re going to eat. Where extra protein helps is adding satiety. Successful fat loss comes down to managing your hunger; protein helps you manage it without relying on sheer willpower.

Protein For Muscle Gain and Muscle Retention

To increase muscle protein synthesis, you need two primary inputs: resistance training and protein intake. You can lift all the weights in the world, but if you’re not eating enough protein, you won’t gain any muscle. You can’t make extra, it has to come from outside sources.

And then during active weight loss, upping your protein intake will minimize the loss of muscle that usually accompanies fat loss. In women, for example, cutting calories while keeping protein higher than normal led to better lean mass retention than cutting the same number of calories and keeping protein low.13 Simply put, more protein tends to enhance fat loss and preserve muscle.

Protein to Increase Energy Expenditure

Metabolizing protein is costlier than metabolizing fat and carbohydrates: it takes extra energy to process protein than it does to process the other macronutrients. This increases the amount of calories you expend, simply by eating more protein. Thus, higher protein diets increase energy expenditure relative to diets lower in protein.

Higher Micronutrient Intake

While we love our fat-soluble vitamins around here—your vitamin Ds, your vitamin K2s, your retinols, your vitamin Es—we musn’t forget about our B-vitamins and minerals. Those latter two groups come bound in the muscle meat. The more whole food-based protein we eat, the more micronutrients we’ll take in.

Protein Foods: Where to Get Your Protein

The best sources of protein for humans are animal foods. Meat, fish, fowl, shellfish, eggs, and dairy all contain the most bioavailable form of protein: animal protein. Makes sense when you consider that we are animals, and we use the protein we eat to build new animal tissues in our own animal bodies. Of course animal protein will be better and more efficient at doing protein-y things than plant protein.

Following resistance training, soy protein blunts testosterone production in men.14

In both the young and the elderly, whey promotes greater muscle protein synthesis than soy protein.15

Compared to milk, soy protein results in less hypertrophy following resistance training.16

Women who consume animal protein have greater muscle mass than female vegetarians.17

We can also confirm this by studying the Biological Value (BV) of a given protein source. The BV describes the proportion of protein in a food that becomes incorporated into the consuming organism’s tissues, with 100 being best.

Egg protein: 100 BV

Whey isolate: 100 BV

Milk protein: 91 BV

Beef: 80 BV

Casein: 77 BV

And then:

Soy protein: 74 BV

Wheat gluten: 64 BV

Pea protein: 65 BV

Another factor to consider is that animal protein is complete; it contains all essential amino acids—those amino acids which we cannot produce ourselves and must obtain from outside sources. Plant proteins tend to be incomplete. No individual plant protein is complete, except for perhaps potato protein (but the absolute levels of protein in a potato are too low). If you want to go all plant, you have to combine different ones to hit all the amino acids you need.

So in theory you could get your protein from an algorithmically-derived blend of gluten powder, pea protein, rice protein, and fermented free range soy. Or you could just eat 5 eggs for breakfast (30 grams), a Big Ass Salad with a can of oysters (11 grams), some cheese (8 grams), and a can of sardines (24 grams) on top for lunch, and a ribeye for dinner (40-80 grams, depending on size).

I know what I’d choose. I know what’s easier, what’s more delicious.

Collagen Protein

Collagen protein is the type of protein you get from connective tissue in meats. You can slow-cook tougher cuts of meat until they’re tender, or simmer a batch of bone broth to get your collagen.

Collagen is so important that I consider it the fourth macronutrient. It contains amino acids that aren’t as plentiful in muscle meats and other protein sources, so it helps your body complete the amino acid chains that would otherwise be limited. You get more benefit out of the other protein you eat by eating collagen-rich foods or supplementing with a hydrolyzed collagen protein supplement. You can read more about collagen here.

How about you, folks? How do you get your protein? How much do you eat per day?

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References

https://www.ncbi.nlm.nih.gov/pubmed/22150425

https://www.ncbi.nlm.nih.gov/pubmed/1763249

https://www.ncbi.nlm.nih.gov/pubmed/14971434

https://www.ncbi.nlm.nih.gov/pubmed/17299116

https://www.ncbi.nlm.nih.gov/pubmed/16046715

https://www.ncbi.nlm.nih.gov/pubmed/23097268

http://www.medscape.com/viewarticle/711879_7

https://www.ncbi.nlm.nih.gov/pubmed/16886097

https://www.ncbi.nlm.nih.gov/pubmed/22889730[ref][ref]https://www.ncbi.nlm.nih.gov/pubmed/22889730

https://www.ncbi.nlm.nih.gov/pubmed/22889730

https://www.ncbi.nlm.nih.gov/pubmed/22770932

https://www.ncbi.nlm.nih.gov/pubmed/18175736

https://www.ncbi.nlm.nih.gov/pubmed/17622289

https://www.ncbi.nlm.nih.gov/pubmed/24015701

https://www.ncbi.nlm.nih.gov/pubmed/20368372

https://www.ncbi.nlm.nih.gov/pubmed/17413102

https://www.ncbi.nlm.nih.gov/pubmed/19678968

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lauramalchowblog · 4 years

Text

The Definitive Guide to Protein

First, what roles does protein play in our bodies?

It helps us build muscle.

We use it to construct new cells, muscles, organs, and other tissues.

It’s a chemical messenger, allowing us to turn on and turn off genes.

It forms the fundamental substrates used to manufacture enzymes, DNA, and hormones.

It can even be a fuel source, either directly or through conversion into glucose.

Now, am I saying that the steak you eat directly becomes a thyroid hormone? Does chicken breast turn into DNA?

What’s the Recommended Daily Protein Intake?

Sufficient is one thing. Optimal is another. In reality, the amount of protein required for optimal health and performance is different for every population.

Protein Intake for Athletes and Exercisers

Protein Intake During Weight Loss

Protein Intake When Injured

Protein Intake for Seniors

How Much Protein on Keto?

If you’re trying to gain large amounts of muscle, eat closer to 20-30%.

High Protein Benefits

Beyond supporting the basic underpinnings of human physiology, eating more protein than the RDI offers extra benefits.

Protein Satiety

Protein For Muscle Gain and Muscle Retention

Protein to Increase Energy Expenditure

Higher Micronutrient Intake

Protein Foods: Where to Get Your Protein

Following resistance training, soy protein blunts testosterone production in men.14

In both the young and the elderly, whey promotes greater muscle protein synthesis than soy protein.15

Compared to milk, soy protein results in less hypertrophy following resistance training.16

Women who consume animal protein have greater muscle mass than female vegetarians.17

Egg protein: 100 BV

Whey isolate: 100 BV

Milk protein: 91 BV

Beef: 80 BV

Casein: 77 BV

And then:

Soy protein: 74 BV

Wheat gluten: 64 BV

Pea protein: 65 BV

I know what I’d choose. I know what’s easier, what’s more delicious.

Collagen Protein

Collagen protein is the type of protein you get from connective tissue in meats. You can slow-cook tougher cuts of meat until they’re tender, or simmer a batch of bone broth to get your collagen.

How about you, folks? How do you get your protein? How much do you eat per day?

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References

https://www.ncbi.nlm.nih.gov/pubmed/22150425

https://www.ncbi.nlm.nih.gov/pubmed/1763249

https://www.ncbi.nlm.nih.gov/pubmed/14971434

https://www.ncbi.nlm.nih.gov/pubmed/17299116

https://www.ncbi.nlm.nih.gov/pubmed/16046715

https://www.ncbi.nlm.nih.gov/pubmed/23097268

http://www.medscape.com/viewarticle/711879_7

https://www.ncbi.nlm.nih.gov/pubmed/16886097

https://www.ncbi.nlm.nih.gov/pubmed/22889730[ref][ref]https://www.ncbi.nlm.nih.gov/pubmed/22889730

https://www.ncbi.nlm.nih.gov/pubmed/22889730

https://www.ncbi.nlm.nih.gov/pubmed/22770932

https://www.ncbi.nlm.nih.gov/pubmed/18175736

https://www.ncbi.nlm.nih.gov/pubmed/17622289

https://www.ncbi.nlm.nih.gov/pubmed/24015701

https://www.ncbi.nlm.nih.gov/pubmed/20368372

https://www.ncbi.nlm.nih.gov/pubmed/17413102

https://www.ncbi.nlm.nih.gov/pubmed/19678968

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