bit of a rant.

Schnuddelbuddel

I just really need to get this off my chest.

Okay, maybe I'm going to rub up a few people on here now but I cannot for the life of me understand why on Earth people feel they can't get protein in a vegetarian diet without adding protein shakes. WTH is wrong with eating tofu, lentils, beans, (possibly eggs if you do), oats etc etc.

It really, really irks me that it's apparently one of the first recommended things on here to make sure you get enough protein.

AAARRGHGHHGHGGH.

[/stepping off my soap box.]

BJPCraig

Blame the beef industry. In order to sell their products, they've basically brainwashed the American people into believing that humans need an enormous amount of protein to live and the only way to get that protein is by eating meat. If you choose not to eat meat, you're going to, I don't know, melt away like the Wicked Witch of the West, i guess.

Funny thing is that I usually have a protein bar on the nights that I have my kung fu class (just to tide me over because I wind up not having dinner those nights until 9 or 10 pm). But even on the 5 nights a week, even eating a totally vegetarian, 90% vegan diet, I'm almost always OVER on my protein requirements according to MFP. So much for that myth!

sanjoparolas

I think it is because of the emphasis here on MFP on strength training for optimum health and physical improvement. The two books I read (New Rules of Lifting for Women and You Are Your Own Gym) specify at least 1gm of protein per lb of lean body weight. I agree that strength training seems to provide great results and health benefits, but I don't get that much protein from my diet. I do use a vegan protein powder (Vega) after my workout, and I love tofu, lentils, beans, oats, etc. Also, if macronutrients are set at 40/30/30, I don't even come close. So to me the issue is how much protein do I really need, and the strength training information suggests that I need much more than I am getting . . .

Schnuddelbuddel

my mfp put my protein as default to 57. I left the macros alone and accepted them. And I get close to or, quite often, over those without any protein powder. It's all about eating the right combos of food in the first place.

I get that weight lifters need more protein to get the muscles, but surely too much protein isn't a good thing either?

sanjoparolas

I remember Dr. Fuhrman (Eat To Live) states that protein requirements are often in excess of what is really needed, but I don't remember him applying this to people trying to gain muscle. I would like to hear others chime in on this topic because I have wondered about this too. I guess the main thing for me in to see what works for me personally through experimentation.

Gt3ch

I think of protein shakes as a convenience for someone like me who doesn't do dairy and wants high protein. They make sense to me only when I'm short on time or I haven't been planning well. I feel I do better on a high protein breakfast and ATM I'm aiming for 100g protein/day. I'm not a big fan of the powders, though. I remember a Consumer Reports expose a few years back that revealed heavy metal contamination in a number of powders from big makers. For decades bodybuilders have been bulking drinking copious amounts of milk. It's a lot cheaper than protein powder and very effective.

I'm only recently, and for the first time in my life, starting to try to grow muscle as a vegetarian. I don't really have the results yet to know what works for me and what is BS. The standard advice is something like 0.7-3g protein per lb of lean body-mass for optimal growth. Here on MFP it is heresy to claim or attempt to grow muscle on a caloric deficit unless you are essentially obese. I'm working with someone now who's telling me you don't need large amounts of extra calories to grow- just lots of complete protein and the right training protocol. I'm not going to argue with anyone but I do trust his advice (it usually tuns out to be right). He wrote his PhD thesis on fast twitch muscle based on his work with a national powerlifting team in an Eastern Bloc country. I'll think I try his advice first.

As I see it protein is and isn't an issue for us vegetarians. As long as you're sticking to a wide variety of whole foods you will get enough complete protein. I think variety and whole foods are key. Most plant sources of protein aren't complete. So it helps to eat a varied mix throughout the day to get all the amino acids necessary for cellular repair. Also some veggies eat too much junk. The ones I've met with poor quality & very low protein veggie diets seem to be in denial about how scrawny and how much of a sugar addict they are.

Of course that's very easy to avoid. I'm basically a newbie vegetarian and can get 50-70g protein/day without really thinking on a 1500-1600 cal day. In my experience, at least, that's more than enough for even active lifestyles. I wouldn't be surprised to hear it was overkill.

InnerFatGirl

I just really need to get this off my chest.

Okay, maybe I'm going to rub up a few people on here now but I cannot for the life of me understand why on Earth people feel they can't get protein in a vegetarian diet without adding protein shakes. WTH is wrong with eating tofu, lentils, beans, (possibly eggs if you do), oats etc etc.

It really, really irks me that it's apparently one of the first recommended things on here to make sure you get enough protein.

AAARRGHGHHGHGGH.

[/stepping off my soap box.]

I agree. It's just one of the stupid things thrown at us by people that feel secretly guilty about their murderous diet OR people who believe in mainstream myths OR people that have no clue.

I have been vegetarian for a year now, with no focus on protein and I'm bloody fine. My unhealthiness is due to the **** foods I ate/eat.

As for vegans, I WISH people would stop painting vegans as weak, skinny, nutrition deficant people. Some of the strongest people in the world are vegan. Animal products are not the be all and end all of health. In fact, many studies and common sense shows the opposite.

InnerFatGirl

Blame the beef industry. In order to sell their products, they've basically brainwashed the American people into believing that humans need an enormous amount of protein to live and the only way to get that protein is by eating meat. If you choose not to eat meat, you're going to, I don't know, melt away like the Wicked Witch of the West, i guess.

Funny thing is that I usually have a protein bar on the nights that I have my kung fu class (just to tide me over because I wind up not having dinner those nights until 9 or 10 pm). But even on the 5 nights a week, even eating a totally vegetarian, 90% vegan diet, I'm almost always OVER on my protein requirements according to MFP. So much for that myth!