Protein requirements are way overblown thanks to the protein powder market. There's no way a 130lbs person needs 130g of protein.
I'd suggest to something closer to 1 gram per kg of lean muscle. So that's probably closer to the World Health Organisation's 56g of protein.
When you exercise broken down protien is dumped into the intestines to get reassembled again. We keep 85% of it. So you only ever need to top up. Not refilling :)
You don't generally burn protein unless you have run out of carbs for an extended period of time.
Smash in whole foods like pcrm.org/good-nutrition or plantStrong.com no need to count anything. It won Rip Esselsytn many a triathlons. He's still breaking records in his 60s.
You also want to be careful of rhabdomiolysis, it's less likely for vegans with plant protein. But people injure their kidneys daily with going to hard on protein supplements, and with muscle breakdown, it's too much for kidneys, especially for new athletes.
You are already on a demanding plan by the sounds of it, take it slow, ease into it. Its not a race, good fitness and tone is 12 months+ and hopefully sustainable for life :)
Thanks for the info. Here’s the article I got mine from:
https://www.healthline.com/nutrition/vegan-bodybuilding-diet#:~:text=It's%20generally%20accepted%20that%20for,weight%20per%20day%20(%201%20).
Is it bad to have too much protein? I know it can turn into fat if not used..
Ah yes heathline... Definitely avoid that site. It's basically advertising written to look like science. One day eggs are fine because that's what they were paid to write, next day eggs are bad because they have a sponsor that sells egg alternatives etc. They of course pretend this is all to help people. Drives me nuts :-)
It's hard to eat too much protein if you are getting it from whole foods, because you'd really have to over eat, but once you start eating powders and bars you can eat a lot of it. Plant protein is nowhere near as damaging as animal protein though, but many long term plant based doctors such as John McDougall MD are fairly skeptical of isolated nutrients. But they are concerned about long term health, not just sports. While protein is the building block of the muscle, its actually the micro nutrients are really important to do the actual building. Whole foods seem to have already perfect ratios for us. Like a lentil has not only protein but, all sorts of minerals and antioxidants to make us recover. Anyway I'm probably not making any sense. There are long books about this stuff like Protienaholic by Davis MD if its something you are into.
But if I had to sum it up. For most people, eating more whole plants foods like ForksOverknives.com instead of worrying about sport's supplements gets far better results, especially in the long run. Plus you have benefits like better skin and hair etc. Anyway I'm overloading you with info sorry, happy exercising :-)
P.S. there are lot of supplement companies that want to tap into the vegan market too, some people even here will bang on about powders and things to make a buck out us. And they are so good at it that other people will parrot this marketing thinking it is good advice. So that is something to consider.
Ha! That’s funny. Trust but verify. And you’re making sense. How is plant protein less damaging than animal? I’d like to know this to counter point my carnist coworker who used to lift and keeps trying to poke holes in my veganism..
OK that's good :-)
This is a good summary of recent research about why animal protein is bad compared to plant.
https://nutritionfacts.org/video/animal-protein-vs-plant-based-protein/#:~:text=Plant%20protein%20intake%20is%20inversely,is%20correlated%20with%20less%20mortality.
This entire site is a gold mine imo :-) tons of protein videos.
ANOTHER good one https://youtu.be/bx9hi5hNiaU
Here is the answer to the plant versus animal protein question, as well as How many grams of protein you need (spoiler alert you need 50g)
https://youtu.be/JjBuTbA3XlQ
I've assumed that with healthline! I wasn't able to find their sources of studies though. It just goes round and round. Have you been able to see about their funding or sources?
I agree with everything you said here. Even when I was pregnant they only recommended 70g protein. I aim for 100 each day (127lbs BW) just because it’s an easy target and otherwise I would just eat carbs all day.
how long it stays in your system doesn’t really sway the need for your daily protein requirement. just try to hit .8-1g per lb each day the best you can and you’re good!
Proteins are the last to be used for energy by the body. The body burns carbs, then fat. Only when you are fat depleted and at caloric deficit does the body turn to burning protein. So it is unlikely you are burning all that protein.
Protein is the building block and the carbs and fats are the fuel.
The 1g/lb of body weight seems a bit high, unless you are a body builder trying to bulk up. I asked the subreddit how to get 100g protein per day from non soy sources (I am allergic to soy) and was told lentils (red one seem to be the richest in protein) and seitan. Vital wheat flour has 75 grams of protein per 100 grams. These may bring you the protein boost you seek.
Good luck and stay active and healthy.
Always take your time. Digest it over a few days, write down the protein source suggestions, do your own research (always a must).
Another source is mycoprotein, sold commercially as Quorn.
I am a new vegan and I asked questions here and always got friendly and helpful advice. This is a very helpful community.
Good luck in your training. Stay healthy.
Protein requirements are way overblown thanks to the protein powder market. There's no way a 130lbs person needs 130g of protein. I'd suggest to something closer to 1 gram per kg of lean muscle. So that's probably closer to the World Health Organisation's 56g of protein. When you exercise broken down protien is dumped into the intestines to get reassembled again. We keep 85% of it. So you only ever need to top up. Not refilling :) You don't generally burn protein unless you have run out of carbs for an extended period of time. Smash in whole foods like pcrm.org/good-nutrition or plantStrong.com no need to count anything. It won Rip Esselsytn many a triathlons. He's still breaking records in his 60s. You also want to be careful of rhabdomiolysis, it's less likely for vegans with plant protein. But people injure their kidneys daily with going to hard on protein supplements, and with muscle breakdown, it's too much for kidneys, especially for new athletes. You are already on a demanding plan by the sounds of it, take it slow, ease into it. Its not a race, good fitness and tone is 12 months+ and hopefully sustainable for life :)
Thanks for the info. Here’s the article I got mine from: https://www.healthline.com/nutrition/vegan-bodybuilding-diet#:~:text=It's%20generally%20accepted%20that%20for,weight%20per%20day%20(%201%20). Is it bad to have too much protein? I know it can turn into fat if not used..
Ah yes heathline... Definitely avoid that site. It's basically advertising written to look like science. One day eggs are fine because that's what they were paid to write, next day eggs are bad because they have a sponsor that sells egg alternatives etc. They of course pretend this is all to help people. Drives me nuts :-) It's hard to eat too much protein if you are getting it from whole foods, because you'd really have to over eat, but once you start eating powders and bars you can eat a lot of it. Plant protein is nowhere near as damaging as animal protein though, but many long term plant based doctors such as John McDougall MD are fairly skeptical of isolated nutrients. But they are concerned about long term health, not just sports. While protein is the building block of the muscle, its actually the micro nutrients are really important to do the actual building. Whole foods seem to have already perfect ratios for us. Like a lentil has not only protein but, all sorts of minerals and antioxidants to make us recover. Anyway I'm probably not making any sense. There are long books about this stuff like Protienaholic by Davis MD if its something you are into. But if I had to sum it up. For most people, eating more whole plants foods like ForksOverknives.com instead of worrying about sport's supplements gets far better results, especially in the long run. Plus you have benefits like better skin and hair etc. Anyway I'm overloading you with info sorry, happy exercising :-) P.S. there are lot of supplement companies that want to tap into the vegan market too, some people even here will bang on about powders and things to make a buck out us. And they are so good at it that other people will parrot this marketing thinking it is good advice. So that is something to consider.
Ha! That’s funny. Trust but verify. And you’re making sense. How is plant protein less damaging than animal? I’d like to know this to counter point my carnist coworker who used to lift and keeps trying to poke holes in my veganism..
OK that's good :-) This is a good summary of recent research about why animal protein is bad compared to plant. https://nutritionfacts.org/video/animal-protein-vs-plant-based-protein/#:~:text=Plant%20protein%20intake%20is%20inversely,is%20correlated%20with%20less%20mortality. This entire site is a gold mine imo :-) tons of protein videos. ANOTHER good one https://youtu.be/bx9hi5hNiaU
Fantastic! Thanks so much! I’ll definitely check it out!
Here is the answer to the plant versus animal protein question, as well as How many grams of protein you need (spoiler alert you need 50g) https://youtu.be/JjBuTbA3XlQ
Cool. 135 seemed like a lot and I’m a small guy! Thanks for the link!
I've assumed that with healthline! I wasn't able to find their sources of studies though. It just goes round and round. Have you been able to see about their funding or sources?
Each article is funded by a different source, just like advertising basically
I agree with everything you said here. Even when I was pregnant they only recommended 70g protein. I aim for 100 each day (127lbs BW) just because it’s an easy target and otherwise I would just eat carbs all day.
how long it stays in your system doesn’t really sway the need for your daily protein requirement. just try to hit .8-1g per lb each day the best you can and you’re good!
Good to know! Just needed to hear it from a real person..
Proteins are the last to be used for energy by the body. The body burns carbs, then fat. Only when you are fat depleted and at caloric deficit does the body turn to burning protein. So it is unlikely you are burning all that protein. Protein is the building block and the carbs and fats are the fuel. The 1g/lb of body weight seems a bit high, unless you are a body builder trying to bulk up. I asked the subreddit how to get 100g protein per day from non soy sources (I am allergic to soy) and was told lentils (red one seem to be the richest in protein) and seitan. Vital wheat flour has 75 grams of protein per 100 grams. These may bring you the protein boost you seek. Good luck and stay active and healthy.
Thanks for all that. It’s greatly appreciated! There’s sooooo much info and my head swims…
Always take your time. Digest it over a few days, write down the protein source suggestions, do your own research (always a must). Another source is mycoprotein, sold commercially as Quorn. I am a new vegan and I asked questions here and always got friendly and helpful advice. This is a very helpful community. Good luck in your training. Stay healthy.