Low Protein/Plant-Based Diet ?

mstanleymines
mstanleymines Posts: 8
in Food and Nutrition
My question is, do I need to increase my protein to continue this workout routine, or is a more plant-based diet still going to work for me? Any suggestions?

I'm trying to firm up. I'm beginning a workout routine where
M - dance team practice, 2 hours
Tu - weight room, 30 min; rock climbing, 1 hour; dance team, 2 hours
W - dance team, 2 hours
Th - weight room, 30 min
Fri - rest
Sat - weight room, 30 min
Sun - low impact cardio (ie swimming), 1 hour

I can't do many exercises such as running because they build the wrong muscles for dance team.

Right now, my diet is higher carb, mostly coming from raw fruit and veg. I have little dairy (but get my calcium requirement with almond milk). I don't like meat and don't want to drastically increase its contents.

Any suggestions would be great!

Replies

  • Hendrix7
    Hendrix7 Posts: 1,903 Member
    You haven't stated how much protein you eat currently on a average day.
  • mstanleymines
    mstanleymines Posts: 8
    About 35g
  • MetilHed
    MetilHed Posts: 101 Member
    I would definitely say yes. If you can't stand meat, maybe beans, yogurt or more dairy may help.
  • ToughTulip
    ToughTulip Posts: 1,118 Member
    I would definitely increase it. Especially if you are lifting! 35 is way too low.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    What are your goals?

    Your body fat/muscle ratio will really suffer.
  • wife2abadge
    wife2abadge Posts: 3 Member
    Yes, definitely. My blood protein level came back low on my most recent test, and I was eating 50+g of protein a day. Eat more beans, tofu, tempeh, or pea protein powder in your oatmeal or smoothies (if you eat either of those).
  • tumblyweed
    tumblyweed Posts: 416 Member
    There are some decent plant-based protein powders out there. I use Garden of Life RAW. It has all of your nutrients. And also, Vega One. It has a pretty high [protein content and comes in flavors like Very Berry and Vanilla Chai and Chocolate
  • FlaxMilk
    FlaxMilk Posts: 3,452 Member
    Now pea protein is really cheap and has a lot of protein. Make a smoothie with your almond milk, fruit, and the protein powder. If you already get 35 g, the protein powder will give you another 28g for only 130 calories more. With how much activity you do, I'd consider doing two of those smoothies a day, or adding in more lentils to the mix.
  • Awkward30
    Awkward30 Posts: 1,927 Member
    I don't think 35g is anywhere near enough. General recommendation (while I've never actually read any primary literature to prove this) is at least 1g per lb of lean mass. Accordingly, I aim to get about 120g/day.

    Don't mean to hyjack, but do you ever get too much fiber problems? I suspect I might be having some, and was wondering if you had any tips for how to not while eating more frutis, veggies, and beans
  • farrari17
    farrari17 Posts: 19
    If you're worried about your macronutrient intake, don't get advice on a forum like this. People have good intentions, but the high majority of people here are not dietitians and so can't truly give out nutritional advice. Print out your food diary for a week and take it to a dietitian, who can tell you what you need. The goal amounts, as well as the calories, that myfitnesspal gives you per day is an estimate for your size, gender, age, etc, and so it may not be right for you or your activities. See a dietitian for specialized amounts for your needs.
  • JustineMarie21
    JustineMarie21 Posts: 437 Member
    I love roasted chickpeas, there full of protien ,fiber and healthy fats.

    Prheat oven to 400
    1 Can of chickpeas drained and rinsed
    1 Table spoon brown sugar
    1 Table spoon chili powder
    salt and pepper to taste
    1 Teaspoon olive oil
    You can use what ever seasonings you like but those are my fav for a spicy sweet combo. After you rinse the chickpeas place in a bowl and mix with olive oil and seasonings . Place chick peas on a peice of parchment paper in an oven pan then bake for about 30 minutes.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    If you're worried about your macronutrient intake, don't get advice on a forum like this. People have good intentions, but the high majority of people here are not dietitians and so can't truly give out nutritional advice. Print out your food diary for a week and take it to a dietitian, who can tell you what you need. The goal amounts, as well as the calories, that myfitnesspal gives you per day is an estimate for your size, gender, age, etc, and so it may not be right for you or your activities. See a dietitian for specialized amounts for your needs.

    But then there are some of us who are registered dietitians and who do know what we're talking about.

    So while I agree with the idea of not blindly following all advice, I also don't think it's right to blindly discard everything too.
  • ToughTulip
    ToughTulip Posts: 1,118 Member
    If you're worried about your macronutrient intake, don't get advice on a forum like this. People have good intentions, but the high majority of people here are not dietitians and so can't truly give out nutritional advice. Print out your food diary for a week and take it to a dietitian, who can tell you what you need. The goal amounts, as well as the calories, that myfitnesspal gives you per day is an estimate for your size, gender, age, etc, and so it may not be right for you or your activities. See a dietitian for specialized amounts for your needs.

    Not everyone can afford that..
    Also this isn't that complicated of a question that would require talking with a dietitian. Some simple research can get you your answers.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    If you're worried about your macronutrient intake, don't get advice on a forum like this. People have good intentions, but the high majority of people here are not dietitians and so can't truly give out nutritional advice. Print out your food diary for a week and take it to a dietitian, who can tell you what you need. The goal amounts, as well as the calories, that myfitnesspal gives you per day is an estimate for your size, gender, age, etc, and so it may not be right for you or your activities. See a dietitian for specialized amounts for your needs.

    Not everyone can afford that..
    Also this isn't that complicated of a question that would require talking with a dietitian. Some simple research can get you your answers.

    she's probably a dietitian trying to drum up some business for herself.
  • determinedbutlazy
    determinedbutlazy Posts: 1,941 Member
    I eat about 0.8g per lb of bodyweight. I eat meat on VERY rare occasions but do eat fish and have a dairy free diet. It can be hard to make your protein goals, but stuff like bulgar wheat, beans, tofu, peanut butter and tempeh. Tempeh has about 18gr protein per 100gr serving, so it's really excellent!
  • wild_wild_life
    wild_wild_life Posts: 1,334 Member
    Yes, definitely. My blood protein level came back low on my most recent test, and I was eating 50+g of protein a day. Eat more beans, tofu, tempeh, or pea protein powder in your oatmeal or smoothies (if you eat either of those).

    Blood protein (or total protein) is not related to dietary protein.
  • californiagirl2012
    californiagirl2012 Posts: 2,625 Member
    You kind of have to decide for yourself. I find it's hard to get enough protein with just plant based foods, although I love eating mostly veggies! YUM.
  • lisabinco
    lisabinco Posts: 1,016 Member
    Read "EAT TO LIVE" for information on real nutrition and macronutrient needs, for real people (and athletes), written by a former world champ ice skating athlete and now a nutrition expert and medical doctor. "EAT TO LIVE" is how you eat a proper plant-based diet. Doesn't have to be non-meat, but it's perfectly okay to do it without meat. Then just go out there and do it.
  • mstanleymines
    mstanleymines Posts: 8
    I don't have too much of an issue with high fiber. I drink tea and eat about 600% of my vitatmin C requirements (ie tomatoes) - both of which help things run smoothly.
  • hesn92
    hesn92 Posts: 5,966 Member
    Yes definitely. I'm not a big meat-eater either but I eat it anyway because it's full of protein. I also really don't like eggs very much but again, I eat them anyway. I also eat greek yogurt, cottage cheese, regular cheese, and drink milk. I also use a protein supplement. I aim for 140g's a day.
  • wild_wild_life
    wild_wild_life Posts: 1,334 Member
    My question is, do I need to increase my protein to continue this workout routine, or is a more plant-based diet still going to work for me? Any suggestions?

    I'm trying to firm up. I'm beginning a workout routine where
    M - dance team practice, 2 hours
    Tu - weight room, 30 min; rock climbing, 1 hour; dance team, 2 hours
    W - dance team, 2 hours
    Th - weight room, 30 min
    Fri - rest
    Sat - weight room, 30 min
    Sun - low impact cardio (ie swimming), 1 hour

    I can't do many exercises such as running because they build the wrong muscles for dance team.

    Right now, my diet is higher carb, mostly coming from raw fruit and veg. I have little dairy (but get my calcium requirement with almond milk). I don't like meat and don't want to drastically increase its contents.

    Any suggestions would be great!

    The US RDA for protein is 0.8g/kg/day or minimum of 46g/day for women, so, yes, I think you should increase your protein to at least this level, not just for the workout but for general health. Beans, soy products, seitan, eggs and protein powder are all good, low-cal, easy ways to do it.
  • mstanleymines
    mstanleymines Posts: 8
    That's super helpful, thank you.
  • EDesq
    EDesq Posts: 1,527 Member
    You don't need to eat "protein" to get Protein. Protein is made up of nutrients that ARE NOT protein...Amino Acids. You get these Nutrients from Plant based foods. Check it out with Scientist that KNOW...google.
  • lisabinco
    lisabinco Posts: 1,016 Member
    Don't mean to hyjack, but do you ever get too much fiber problems? I suspect I might be having some, and was wondering if you had any tips for how to not while eating more frutis, veggies, and beans
    IF you are consistently getting a lot of fiber every day, whereas before you were not, it takes the average person about 2 weeks for their innards to get used to the extra fiber and to settle down. Worked that way for me.
  • wild_wild_life
    wild_wild_life Posts: 1,334 Member
    I love roasted chickpeas, there full of protien ,fiber and healthy fats.

    Prheat oven to 400
    1 Can of chickpeas drained and rinsed
    1 Table spoon brown sugar
    1 Table spoon chili powder
    salt and pepper to taste
    1 Teaspoon olive oil
    You can use what ever seasonings you like but those are my fav for a spicy sweet combo. After you rinse the chickpeas place in a bowl and mix with olive oil and seasonings . Place chick peas on a peice of parchment paper in an oven pan then bake for about 30 minutes.

    Thanks for this! Have been trying to think of things to do with chikpeas.
  • geekyjock76
    geekyjock76 Posts: 2,720 Member
    As a female athlete in dance, please ensure you are truly eating enough as there is a significant percentage in your group with eating disorders which leads to very serious long-term health issues. You girls burn a tremendous amount of calories due to the duration and intensity of your practices. If your goal is to lower body fat percentage, estimate your BMR and TDEE then deduct that number by 20-25% at most to establish a deficit. That deficit, btw, is the sum from eating less and exercise calories.

    If you have an Asian Market near you, buy green Mung Beans. They typically have 30g of protein and 45g of carbs per 1/2 cup dry. Just make sure your carb sources have high amounts of protein.
  • mstanleymines
    mstanleymines Posts: 8
    As a female athlete in dance, please ensure you are truly eating enough as there is a significant percentage in your group with eating disorders which leads to very serious long-term health issues. You girls burn a tremendous amount of calories due to the duration and intensity of your practices. If your goal is to lower body fat percentage, estimate your BMR and TDEE then deduct that number by 20-25% at most to establish a deficit. That deficit, btw, is the sum from eating less and exercise calories.

    If you have an Asian Market near you, buy green Mung Beans. They typically have 30g of protein and 45g of carbs per 1/2 cup dry. Just make sure your carb sources have high amounts of protein.

    I'm actually one of the few girls on the team who DOES eat...and I'm maintaining around 125 lb, with 20% body fat at 5'3" - very much in the healthy range. I just wanted some advice on nutrition changes with weight lifting added to the mix - but I appreciate the concern :)

    Thanks everyone for the ideas - I'm definitely going to try the pea protein powder.

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