Protein?
Replies
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lol. Okay, we're on the same team, then. I'll just have an extra serving of steak than you---and maybe the OP's portion if it's a train day for me.
haha sounds good to me.
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I am a vegan and got almost 100g of protein today without really trying really hard....and coming in 300 cal below my daily goal.
So it is not too hard....it may be just a matter of changing up what you are eating0 -
I eat a mostly vegan diet myself, and I get anywhere from 100-140g protein a day. totally doable. 0
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whey.....duh
the OP said she was vegetarian. whey is derived from cows milk
I don't see how cows milk is meat. Vegetarian* not Vegan.
My bad. Even so, no need to be rude about it (the duh part)0 -
I agree. However, I had an opposite situation---I was getting most of my protein from dairy and beans and, upon becoming pregnant with my 5th child, I started having an allergic reaction to dairy, causing me to cut it from my diet, (between 30-45g daily that I was getting from cottage cheese and greek yogurt,) and had to switch to mainly meat sources. My point is that the above posters are correct---protein comes in all forms, it just takes a little research, PRE-PLANNING, and, in my case, emotional acceptance that some things that are *great protein sources* just won't fit into your personal diet so you do the best you can with what you've got. But do try to hit that number (at least 75g) b/c you'll be amazed how much more FULL and lean you feel!0
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I agree. However, I had an opposite situation---I was getting most of my protein from dairy and beans and, upon becoming pregnant with my 5th child, I started having an allergic reaction to dairy, causing me to cut it from my diet, (between 30-45g daily that I was getting from cottage cheese and greek yogurt,) and had to switch to mainly meat sources. My point is that the above posters are correct---protein comes in all forms, it just takes a little research, PRE-PLANNING, and, in my case, emotional acceptance that some things that are *great protein sources* just won't fit into your personal diet so you do the best you can with what you've got. But do try to hit that number (at least 75g) b/c you'll be amazed how much more FULL and lean you feel!
aww you're not missing much with dairy. I've been dairy free for over a year - best decision ever. 0 -
Yes--it has been for me, too. I didn't realize how much extra fat and carbs I was getting without the big protein numbers like other sources. Plus, I guess I've been lactose intolerant my whole life, it's just this kiddo, (a boy unlike my 4 previous girls,) sent me a clear signal that he's not going to put up with it. Strange, but a good thing for my diet overall. It was hard for me to accept at first, though, and I had to figure out to put guac on my sandwiches instead of cheese, ranch dressing (ugh!) instead of sour cream (until I found tofutti) and I do miss cottage cheese a lot! The OP will just have to get creative!0
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1g per pound of bodyweight if you're trying to gain muscle, and want to dot your i's and cross your t's. it's probably you don't need this much.
eating protein is not about the abundance of aminos needed to repair tissue...that's probably well taken care of within 0.3g/lb.
we eat protein in abundance upwards of 1g/bodyweight to assure positive nitrogen balance and continued anabolic states. protein synthesis is in large part driven by the presence of animos in our bloodstream. go too long and we will be in a negative protein balance, and therefore not synthesizing protein.
that being said, if you are not a bodybuilder or a professional strength athlete, how much protein you get to supply your daily functions is almost irrelevant. But I would agree that the RDI is way too low and what you'd read on bodybuilding sites like 2g/lb is way way too high.
correction: 1g per pound of Lean Body Mass
nah, that's way too much.
That depends entirely on context.0 -
I agree. However, I had an opposite situation---I was getting most of my protein from dairy and beans and, upon becoming pregnant with my 5th child, I started having an allergic reaction to dairy, causing me to cut it from my diet, (between 30-45g daily that I was getting from cottage cheese and greek yogurt,) and had to switch to mainly meat sources. My point is that the above posters are correct---protein comes in all forms, it just takes a little research, PRE-PLANNING, and, in my case, emotional acceptance that some things that are *great protein sources* just won't fit into your personal diet so you do the best you can with what you've got. But do try to hit that number (at least 75g) b/c you'll be amazed how much more FULL and lean you feel!
ww you're not missing much with dairy. I've been dairy free for over a year - best decision ever.
I think it is very possible to get adequate or superior levels of protein from ovo-lacto vegetarian diets and even good levels of protein from vegan diets (but it does take a bit of planning). What would concern me a bit more on vegan diets is that there are some nutrients from animal sources that one would not be getting in a strictly vegan diet without supplementation. Just one example would be a possible lack of iron. Most iron sources among vegetables also include quite a bit of phytic acid which can bind iron so that it is not well-absorbed. I have to say--just anecdotally--that all the vegans I ever observed seemed anemic to me (very pale and sometimes seemed lacking in energy).0 -
I eat a mostly vegan diet myself, and I get anywhere from 100-140g protein a day. totally doable.
The quality of animos should be taken into consideration with vegetarian diets. Assuming whey protein is allowed and dairy, you'll be alright. But please. none of this nonsense about the amino acids in apples being of complete profile...i'm all for vegetarianism, until the vegetarian bodybuilder tries to convince me that their quality of protein is the same I get from meats. From there it's basically a comparison of our body aesthetics. Assuming we both work equally hard in the gym.0 -
Do you like peanuts, walnuts?0
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Ive teeth that are designed to tear flesh, so i do, I've a heart and mind to be compassionate, so I am. All things in moderation, Ive yet to see a 90yo who ate only a vegan or a carnivore lifestyle, and yes i ask.
Peas, highly underrated in today's world.
Id be more concerned with the source nation of your food, and its supply chain, then its its kingdom/phylum/class.0 -
"Id be more concerned with the source nation of your food, and its supply chain, then its its kingdom/phylum/class..."
^^^^THIS^^^^ I hate that so much of our food comes from overseas when we once used to feed ourselves completely from our own land (and more than half of the world besides). I think it highly likely that we, as a nation, will rue the day that we allowed cheap food imports to destroy the family farm in favor of agribusiness.0 -
proteinzz for dem gainzzz!0
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"Id be more concerned with the source nation of your food, and its supply chain, then its its kingdom/phylum/class..."
^^^^THIS^^^^ I hate that so much of our food comes from overseas when we once used to feed ourselves completely from our own land (and more than half of the world besides). I think it highly likely that we, as a nation, will rue the day that we allowed cheap food imports to destroy the family farm in favor of agribusiness.
because less efficient farming and food distribution, leading to higher prices and decreased variety/availability is good for the US consumer how?
does not make sense.0 -
I am a vegetarian and aim to get at least 120g of protein a day (based on 1g of protein per lb of LBM as I am on a deficit and exercise and want to make sure I maintain LBM).
My staples are:
Milk
Greek Yogurt
"Fake Meat' such as gardein products, field roast products, quorn, soy and seitan
Whey/casein protein powder
Some additional foods that are pretty good as 'top ups' are:
Nutritional Yeast
Hemp sees
Certain veggies such as mushrooms, brussels etc (not a lot but they do contain some)
Nuts and seeds (but they are high in fat)
Other dairy
Eggs
Quinoa and other grains and legumes (beans are pretty high)0 -
"Id be more concerned with the source nation of your food, and its supply chain, then its its kingdom/phylum/class..."
^^^^THIS^^^^ I hate that so much of our food comes from overseas when we once used to feed ourselves completely from our own land (and more than half of the world besides). I think it highly likely that we, as a nation, will rue the day that we allowed cheap food imports to destroy the family farm in favor of agribusiness.
because less efficient farming and food distribution, leading to higher prices and decreased variety/availability is good for the US consumer how?
does not make sense.
It makes total sense when you think about the possibility of certain nations cutting off our food supply for geo-political reasons. History tells us that we should never make ourselves so vulnerable to the whims of other nations. We also make ourselves vulnerable to the whims of the CEOs of large agribusiness concerns who have a large lobbying effort in Washington. OP, sorry for the side-tracking.0 -
I'd rather have too much (for me, that's only around 100g) than too little. From what I've read and what I've lived, this amount is perfect (I actually prefer about 115 on my train days,) for building and maintaining muscle as well as guiding my appetite toward healthy, satisfying choices. It is different for everyone, based on activity level, activity type, and plain old personal preference/body type. However, I think it is clear that the FDA is misleading people with the RDI for carbs/protein/fat split.
The FDA mislead people!? WHAT?
:P
I hate the FDA. lol
Lol. The FDA has NOTHING to do with the RDI.
Suggest you read the iom.edu document. There is no upper limit in their reco except as to how it relates to balancing other macros.0 -
I wouldn't follow myfitnesspal for protein, fats, vitamins etc. Some reason many foods are either incorrect or incomplete with their nutritional values. It's only kcalories which is correct.I have been vegetarian since the start of the year and I've been tracking my food again since yesterday and I've been way short on protein. Like I'm 100+ shy. Even before going veg I hated eating meat I only ate it for dinner for lack of another option now I don't even before going veg I was crazy short. How do I get it in?0 -
I eat a mostly vegan diet myself, and I get anywhere from 100-140g protein a day. totally doable.
The quality of animos should be taken into consideration with vegetarian diets. Assuming whey protein is allowed and dairy, you'll be alright. But please. none of this nonsense about the amino acids in apples being of complete profile...i'm all for vegetarianism, until the vegetarian bodybuilder tries to convince me that their quality of protein is the same I get from meats. From there it's basically a comparison of our body aesthetics. Assuming we both work equally hard in the gym.
not apples, but quinoa, hemp, etc are complete proteins with all the essential amino acids... so... not sure what your point is.0 -
I eat a mostly vegan diet myself, and I get anywhere from 100-140g protein a day. totally doable.
The quality of animos should be taken into consideration with vegetarian diets. Assuming whey protein is allowed and dairy, you'll be alright. But please. none of this nonsense about the amino acids in apples being of complete profile...i'm all for vegetarianism, until the vegetarian bodybuilder tries to convince me that their quality of protein is the same I get from meats. From there it's basically a comparison of our body aesthetics. Assuming we both work equally hard in the gym.
not apples, but quinoa, hemp, etc are complete proteins with all the essential amino acids... so... not sure what your point is.
I agree that quinoa, hemp, etc are good sources of protein but you must still deal with the problem of getting your "macro-minerals" (calcium, magnesium, iron and zinc). This is a significant problem because a solely plant-based diet will be very high in phytic acid and phytic acid binds those minerals, making them unavailable for uptake. Even supplements may not help (and besides, magnesium supplements tend to cause gastric distress and compounds the problem). Most athletes are magnesium deficient anyway and a vegan diet could make him/her VERY magnesium deficient. If you are magnesium deficient, you will also be potassium-deficient (as the body will not store potassium when it is magnesium deficient). Could precipitate cardiac problems. An ovo-lacto-piscatory (fish) vegetarianism is a quite healthy diet---a vegan diet, not so much.0 -
I eat a mostly vegan diet myself, and I get anywhere from 100-140g protein a day. totally doable.
The quality of animos should be taken into consideration with vegetarian diets. Assuming whey protein is allowed and dairy, you'll be alright. But please. none of this nonsense about the amino acids in apples being of complete profile...i'm all for vegetarianism, until the vegetarian bodybuilder tries to convince me that their quality of protein is the same I get from meats. From there it's basically a comparison of our body aesthetics. Assuming we both work equally hard in the gym.
not apples, but quinoa, hemp, etc are complete proteins with all the essential amino acids... so... not sure what your point is.
I agree that quinoa, hemp, etc are good sources of protein but you must still deal with the problem of getting your "macro-minerals" (calcium, magnesium, iron and zinc). This is a significant problem because a solely plant-based diet will be very high in phytic acid and phytic acid binds those minerals, making them unavailable for uptake. Even supplements may not help (and besides, magnesium supplements tend to cause gastric distress and compounds the problem). Most athletes are magnesium deficient anyway and a vegan diet could make him/her VERY magnesium deficient. If you are magnesium deficient, you will also be potassium-deficient (as the body will not store potassium when it is magnesium deficient). Could precipitate cardiac problems. An ovo-lacto-piscatory (fish) vegetarianism is a quite healthy diet---a vegan diet, not so much.
if you're interested, check out the book Thrive by Brendan Brazier - he's a professional ironman triathlete and vegan. It IS possible to meet all your nutritional needs without supplementation, you just have to get creative and eat foods that aren't typically available in a western diet. Things like Chlorella, Maca, Seaweeds, Nutritional Yeast, Chia, grains like Teff, Spelt and Millet - which have high levels of things like magnesium, iron, etc
if there's a will, there's a way. but it IS important that vegans and vegetarians recognize the risk factors and do enough research to know how to handle them and eat accordingly. Many don't, which accounts for the skinny pale stereotype.0 -
I eat a mostly vegan diet myself, and I get anywhere from 100-140g protein a day. totally doable.
The quality of animos should be taken into consideration with vegetarian diets. Assuming whey protein is allowed and dairy, you'll be alright. But please. none of this nonsense about the amino acids in apples being of complete profile...i'm all for vegetarianism, until the vegetarian bodybuilder tries to convince me that their quality of protein is the same I get from meats. From there it's basically a comparison of our body aesthetics. Assuming we both work equally hard in the gym.
not apples, but quinoa, hemp, etc are complete proteins with all the essential amino acids... so... not sure what your point is.
I agree that quinoa, hemp, etc are good sources of protein but you must still deal with the problem of getting your "macro-minerals" (calcium, magnesium, iron and zinc). This is a significant problem because a solely plant-based diet will be very high in phytic acid and phytic acid binds those minerals, making them unavailable for uptake. Even supplements may not help (and besides, magnesium supplements tend to cause gastric distress and compounds the problem). Most athletes are magnesium deficient anyway and a vegan diet could make him/her VERY magnesium deficient. If you are magnesium deficient, you will also be potassium-deficient (as the body will not store potassium when it is magnesium deficient). Could precipitate cardiac problems. An ovo-lacto-piscatory (fish) vegetarianism is a quite healthy diet---a vegan diet, not so much.
if you're interested, check out the book Thrive by Brendan Brazier - he's a professional ironman triathlete and vegan. It IS possible to meet all your nutritional needs without supplementation, you just have to get creative and eat foods that aren't typically available in a western diet. Things like Chlorella, Maca, Seaweeds, Nutritional Yeast, Chia, grains like Teff, Spelt and Millet - which have high levels of things like magnesium, iron, etc
if there's a will, there's a way. but it IS important that vegans and vegetarians recognize the risk factors and do enough research to know how to handle them and eat accordingly. Many don't, which accounts for the skinny pale stereotype.
I'm glad that you are aware of the dangers and take steps to head them off. There are a number of high school kids here about who often fool around with a vegan diet because it is trendy. But they don't know what they are doing and get sickly. Fortunately, they usually abandon the diet fairly quickly---but some of them don't and wind up with problems. They think they can just eat what they used to eat minus the meat, eggs, dairy, etc. :frown: 0
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