Adjusting to increased protein?

rosieg1979
rosieg1979 Posts: 99 Member
in Food and Nutrition
Hi,
I have recently adjusted my macros to C40/P30/F30

I have been taking a couple of protein shakes to help me hit my protein (I'm vegan). This is in addition to my usual diet and not replacing anything (other than the snacks I used to stuff down when my mid afternoon carb low hit).

I have generally be feeling great with this increased protein intake (I really noticed it today when I fell off the wagon!) The thing is the shakes are bunging me up, no bloating, just a massively slow digestive transit. I have been drinking loads of water, and hitting the fibre that MFP suggests. Will my body adjust, or do I need to consider supplementing for fibre?

Replies

  • cmriverside
    cmriverside Posts: 34,412 Member
    Well, you do need fiber. Shoot for 25-35g a day. You also need fats, so try to hit that 30% you have chosen. Those two things are important to regular elimination. Can you add some avocado or banana or some fibrous vegetable to your shakes? I always add avocado to mine. So many great nutrients, including fat and fiber.
  • craigineson
    craigineson Posts: 88 Member
    Well, you do need fiber. Shoot for 25-35g a day. You also need fats, so try to hit that 30% you have chosen. Those two things are important to regular elimination. Can you add some avocado or banana or some fibrous vegetable to your shakes? I always add avocado to mine. So many great nutrients, including fat and fiber.

    Good advice, I'd second this.
  • bokodasu
    bokodasu Posts: 629 Member
    You might want to try different shakes. Different brands/compositions can affect the digestion differently - there's one that looks great on the label, but means 24 hours of gross digestive issues every time I try it. I've started getting the isolates (hemp, pea, and soy) and mixing my own. Also, yeah, I find the MFP fiber estimates really low - I usually eat a lot more than that. Plus lots of water. And some time for adjusting. So, uh, all of the above!
  • rosieg1979
    rosieg1979 Posts: 99 Member
    Thanks for all the replies :-)

    I'll try an up my fibre intake (through diet rather than supplements)
    I'll be sure to keep drinking loads.

    And look forward to hopefully adjusting...

    With respect to the formula I use - it's simply the cheapest I could find that had all the amino, it's a mix of pea/soy/hemp + some sort of digestive something or other.

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