Vegan protein macros

Mountaingirl33

I’m gluten free for health reasons And went vegan for health reasons back in April. I was formerly able to keep my macros at 40% protein 30% carb and 30% fat (about 100-120g protein a day) until this change to plant based and although I’m careful to combine protein at meals (chickpeas and tofu etc) I am only averaging 15% protein. I’m getting skinny fat and losing lean muscle (lifting less weight as a consequence) after working really hard to get lean for several years. The benefit to plant based is my joints are less inflamed so I’m trying to stick to this and see if I can get more protein somehow. Right now I’m only getting about 50g protein. I add protein shakes or a nugo protein bar after workouts several times a week. Any suggestions on how to get protein up would be appreciated! (I understand some people do fine on 40 g of protein I just want to have more energy and maintain muscle) thank you!

cmriverside

If you go to the "Search" function above and type "Vegan Protein" in the search, there are many discussions that may be helpful to you.

I just did it and a ton of threads pop up.

AnnPT77

How many calories are you eating, and what's your current weight/height? If you used to be getting 100g-ish protein as 30%, I'm thinking calories in the 1350-1600 zone someplace? How fast are you losing weight? That could be a factor in all of this. Too-fast loss for current size can cause the symptoms you're experiencing, too; and the protein you're getting is probably close to the RDA (which I agree is too low, BTW . . . but I'm not sure it leaves protein as the only possible reason for your symptoms).

Also, how's your fat level? Are you hitting the 30% of calories as a minimum pretty consistently? (I'm asking because a plant-based diet can shift pretty heavily toward carbs, at the expense of either or both the other macros, depending on personal eating style. Carbs aren't evil, but undereating any (or multiple) of calories, protein, or fat can have negative effects in the longer run.

Not that I'm disputing the idea that 15% of calories - especially if calories still that low, and if fully plant-based besides, is anything like optimal for your goals. It's too low, yes.

Briefly, your best lower calorie bets are soy foods (tofu, tempeh, natto, etc.) and legumes/legume products, and some grains or pseudo-grains can be helpful (e.g., quinoa, amaranth.). I recognize that seitan wouldn't be an option for you because you're avoiding gluten, though it's a good option for others. Prefer vegetables and fruits that have a little protein. Try to get not just that one big protein per meal, but also at least a little protein in most other things you eat. Less amino-acid-complete sources are not as beneficial, but can add a bit of help if you vary them over time.

Since you're using shakes and bars, I assume you aren't opposed to processed foods. There are many tasty and nutritious options along those lines, from legume pastas to pea/bean chips, that a decent protein sources, and that can add variety to eating. That's without even getting into the faux meat realm, which is another option. (I'm not a fan out of taste-preference, never having much liked meat in the first place, but many people enjoy them; and it's hard to justify a critique of "too processed" as compared with shakes/bars.)

In case you don't know of it, this is a good site for evidence-based advice (not imaginative advocacy) about vegan nutrition: https://veganhealth.org/ . There is quite a bit of information about protein and protein sources, including for athletes.

I do think eating fully plant-based isn't inherently healthier (though for most people, eating relatively more veggies and fruits - many more - would be healthier). (I'm saying this as someone who's 45+ years vegetarian, not as a shill for Big Meat, BTW.)

I'm also not saying fully plant based eating can't be healthy: It absolutely can. But so can omnivory, according to reasonable scientific sources, and the evidence of millennia during which human groups evolved eating animal protein. (Some recent advocates are claiming fully plant-based eating is more healthy, in some universal sense. It may be healthier for the animals, but it's not inherently healthier for the humans. Yes, it can help some individuals better meet their personal goals, in their individual circumstances. The recent Netflix "documentaries" are particularly cynical manipulations, and they make sensible plant-based eaters look intellectually dishonest, IMO.)

Absent a moral or ethical reason, being fully plant based (or even vegetarian) is not something I would recommend to anyone. It's a tiny little bit more complicated nutritionally and socially, and not inherently healthier.

What helped me with protein on lower calories was to regularly review my diary, looking for relatively higher-calorie items with little protein that I could cheerfully reduce or eliminate, to make room for other foods I found tasty but that had higher amounts of protein. Over time, the protein level improved. In maintenance (though losing a few more vanity pounds slowly on purpose), I'm exceeding 100g daily. Admittedly, I eat quite a few things you don't, but I'm pretty sure I could do it with your dietary restrictions if I had to.

Best wishes!

Mountaingirl33

Hi thank you! I’m 5’6” 140 currently (up 15 lbs then back down 10 over last 6 weeks after a prednisone course from my rheumatologist). Trying to get back to 135. I definitely hit 30% fat and although aim for 1400 my average has been ~16-1700 calories a week (I strengtrain and do power walking but lift less recently because of my joints). I haven’t been losing much since my margin is so close I’m set for 1/2 lb a week. ‘Gluten free for celiacs and after hearing vegan is good for reducing inflammation that’s what I was rationalizing for vegan since I can’t be on prednisone long term and didn't tolerate the other allopathic medicine I was given by Rheumatologist. (I was vegetarian for 20 years and vegan for 3 before going gluten free with celiac diagnosis ). Gluten free alone was hard enough. I’m very good with sticking to any food plan- I just haven’t been able to get enough protein. Add hemp seed to oats in am, tofu and chickpeas with lunch and dinner, a shake or bar (I know it’s processed and that drives me batty). I totally understand it’s not the best for my goals but am trying to keep inflammation at bay with good gut health *while* still fueling to train. I appreciate your help!!

gcassells

Check out VeganProteins on insta. She’s fab and a bodybuilding coach. I’m gluten free and vegan and manage 115-140g protein daily on 1500-1800 calories. Percentage wise, it’s usually less than 30% of total calories though - most vegan sources just come with more carbs but I worked out my macros based on grams and that’s a good place for me. There are tons of ways to incorporate more protein sources and once you’ve worked out the ones that work for you, you’ll be sorted!

Mountaingirl33

Wow - thank you! Will do!

kshepard1333

No meat athlete is helpful. Recipes too!

Hanibanani2020

I’m at 1300 and manage to get 25-30% protein daily by eating legumes, seitan, vegan protein powder and loads of green leafies. I also love protein bars and nut butters for a higher protein higher cal boost.