Vegetarians, what are your protein intakes?
castelluzzo99
Posts: 313 Member
Okay, I'm vegetarian. Not vegan, but some days I am.
Anyhow, I have been following threads, seeing people eating a 40/30/30 diet, or some other variation of the 3 macros, and wondering about my 55/15/30 ratio (that is, carbs/protein/fat). I don't stress about going over or under any of those, but it has been interesting. Most days I'm under (partly because I'm breastfeeding and adding breastfeeding to one of my meals subtracts 10 g of protein). Today I went over (by 2 g) because I drank a protein shake after my workout (I was hungry but REALLY needed to shower!!! okay, tmi...)
Anyhow, I did a little research. Googling "protein requirements vegetarian diet" yielded some interesting articles, and all of them quoted the WHO which put a 140 pound woman's protein needs at around 45 g per day. I'm 152, but my ideal is 125. Of course, I need extra because I'm nursing, but I also need more calories, which theoretically would net me more protein anyway, right?
I have also heard that diets high in protein can cause calcium losses. My source for this is the textbook Proof Positive, and if you want to know the sources it used, I can look it up (too much trouble now--I need to go clean the house before the baby wakes up!).
So I'm not pointing fingers at anyone who thinks they need 30% of calories in the form of protein. I'm just curious at how other vegetarians handle the issue. Please share and please don't let's start an argument, okay? And if you're not vegetarian, please realize that this is not about you. Don't try to make it.
Anyhow, I have been following threads, seeing people eating a 40/30/30 diet, or some other variation of the 3 macros, and wondering about my 55/15/30 ratio (that is, carbs/protein/fat). I don't stress about going over or under any of those, but it has been interesting. Most days I'm under (partly because I'm breastfeeding and adding breastfeeding to one of my meals subtracts 10 g of protein). Today I went over (by 2 g) because I drank a protein shake after my workout (I was hungry but REALLY needed to shower!!! okay, tmi...)
Anyhow, I did a little research. Googling "protein requirements vegetarian diet" yielded some interesting articles, and all of them quoted the WHO which put a 140 pound woman's protein needs at around 45 g per day. I'm 152, but my ideal is 125. Of course, I need extra because I'm nursing, but I also need more calories, which theoretically would net me more protein anyway, right?
I have also heard that diets high in protein can cause calcium losses. My source for this is the textbook Proof Positive, and if you want to know the sources it used, I can look it up (too much trouble now--I need to go clean the house before the baby wakes up!).
So I'm not pointing fingers at anyone who thinks they need 30% of calories in the form of protein. I'm just curious at how other vegetarians handle the issue. Please share and please don't let's start an argument, okay? And if you're not vegetarian, please realize that this is not about you. Don't try to make it.
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Why? I just posted this like 5 minutes ago!0 -
I'm not a vegetarian or anything, I just wanted to add that 45g protein is really inadequate for anybody (except maybe children). Daily protein requirements SHOULD be about 1g/lb LBM, or I think some people use .82g/lb. So using the .82 method your intake should be 125g/day (since we don't know your BF%).
Adequate protein is different then high protein, high protein diets aren't exactly ideal for plenty of reasons. You getting 125g of protein is in no way a high protein diet, you'd have to take in like 3-4g/lb to hit that rate.0 -
70-80 grams w/o protein shakes. With a shake about 1000
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Okay, then, try getting over 100 g of protein on a vegan diet. I dare you to try it for 1 week without supplementing with hemp or soy protein or whatever.
But like I said, this post is for vegetarians. I could go start quoting the studies I read about in the book I mentioned, but that's not what I want to do in this thread. :noway: I'll do that in another thread, another day.0 -
I'm a vegetarian for the most part (i do eat dairy and seafood as well as bacon on occasion but no chicken or other meats) and from my experience reading on here you can't have too much protein in your diet and I try to get 90 to 100 grams a day since i'm weightlifting and usually I reach that goal supplementing with protein powder in my oatmeal and a shake on the days i workout, everything else is from food.0
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Im ova lacto and don't spend too much time worrying about it. I've been a veg for 39 years though, so that might have something to do with it. I usually end up somewhere between 55-80 grams a day. I've never had a problem and never had anything on bloodwork that would suggest I'm not getting enough. By the way, I'm 5'2" ish0
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Im ova lacto and don't spend too much time worrying about it. I've been a veg for 39 years though, so that might have something to do with it.
I think that's it. Those of us who have been vegetarians for a long time don't usually worry about it. I know I never have. I'm still not worried, just curious (I'm in learning mode right now).0 -
I don't think it is possible to get even close to, say, 120 g of protein a day while keeping your carbs at 30% on a vegan diet. Not unless you want to live off soy protein powder.
I vary my protein sources a lot (I am omnivorous and literate in veg eating; been vegan and vegetarian in the past). On days when I only get my protein from vegetable sources, I can barely scrape 70 g. It is a lot easier if you allow dairy and eggs into your diet.
On why protein is important for someone on a restricted caloric intake: it keeps you full and helps you maintain your lean body mass. The recommendation you'll see for dieters is higher than the American RDA or the WHO standard (which I assume is to keep people from malnutrition, not to assure the kind of physique that most people in the first world go after).0 -
I don't even keep track of protein intake. To me it's not important. We have a too much protein problem in the United States not a lack of protein problem.0
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OP, here are a couple of links you might want to read:
This one talks specifically about why it is important to watch protein intake while dieting:
http://www.bodyrecomposition.com/fat-loss/the-fundamentals-of-fat-loss-diets-part-2.html
Protein controversies, including the calcium issue you raise:
http://www.bodyrecomposition.com/nutrition/protein-controversies.html0 -
And by the way I am a vegan.0
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I eat around 1300-1400 and aim for around 100.0
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And by the way I am a vegan.
So just out of curiosity, what is your usual daily protein intake? Not flaming, just genuinely curious. I've seen some "buff" vegans before, so I know it can be done...0 -
Vegetarian: Protein goal 25-30% although it's hard and I am closer to 22% most days. Yes I use a shake I make. Nuts, egg whites, greek yogurts (lower sugar or Icelandic), steel cut oats, quorn, field roast fake meat, sometimes Morningstar rarely though. Paleo and carb 0 bread....there are tons of options.PS in g that's usually b/w 110-140 g a day.0
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I keep my protein around 15% of my total calories because I have kidney problems that act up if I increase it beyond that.0
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And by the way I am a vegan.
So just out of curiosity, what is your usual daily protein intake? Not flaming, just genuinely curious. I've seen some "buff" vegans before, so I know it can be done...
Well I do take a vegan meal replacement in the morning that has about 15 grams of pea protein but I don't take it because of the protein. That's the only grams of protein I know I take. For lunch I eat sauteed onions with all kinds of different color bell peppers, brown rice and guacamole(or something similar) which I have no idea how much protein it contains. And for dinner. I only eat raw fruits.0 -
And by the way I am a vegan.
So just out of curiosity, what is your usual daily protein intake? Not flaming, just genuinely curious. I've seen some "buff" vegans before, so I know it can be done...
Well I do take a vegan meal replacement in the morning that has about 15 grams of pea protein but I don't take it because of the protein. That's the only grams of protein I know I take. For lunch I eat sauteed onions with all kinds of different color bell peppers, brown rice and guacamole(or something similar) which I have no idea how much protein it contains. And for dinner. I only eat raw fruits.
Oh, so you don't track your food on MFP. Avocado has some protein, as does brown rice...0 -
Yes I know it contains protein. I just don't count the grams per pound of bodyweight because I read a book called "the food revolution" by John Robbins and to me the whole counting calories and protein thing is not healthy. Everything explained in his book is backed by studies from universities all over the world. He's a very well respected vegan here in the United States.0
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I am vegetarian and strive for 25-30% cals from protein. I just eat food like but I do use protein shakes post workout most days because I lift.0
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I'm not vegetarian any more, but when I was I was getting around 80-120g protein a day (actually about the same amount I get now that I eat meat). I'm on of those people that thinks a high-protein diets is one of the absolute best things you can do for good weight loss results. I've loved my results so far. I also strength train a lot so protein is extra important.
15% protein is REALLY low, I would try to increase that if you can. As you lose weight your body will want to eat up your muscle instead of your fat. I'm guessing you don't want that. It can be partially prevented with a larger protein intake.0 -
I agree 15% is very low. However as a vegetarian It depends on where your protein comes from and if you are eating enough of a varied diet to complete any incomplete ones. I was eating 40-50grams a day at one point and ended up having symptoms of deficiency over time so I added in protein shakes and varied my sources and I feel back to normal.0
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Guys, it's hard to tell whether protein intake is sufficient/high/low when it's stated as a percentage of caloric intake. If you are only eating 1400 calories a day, 30% protein would be 105 grams--which is not very high for a man who weighs 200 lb, and it might be quite good for a woman who weighs 130 lb.
If you are going to care about your protein intake, track it in grams, and calculate it as a function of your lean body mass (which you can figure out by measuring your body, there are calculators out there).0 -
However I do believe high amounts of protein does make muscles bigger. But at the expense of your liver and kidneys.0
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However I do believe high amounts of protein does make muscles bigger. But at the expense of your liver and kidneys.
"Increased risk of developing renal disease is also an often-stated consequence
of persistently high dietary protein intakes. Protein can form up to 35% of dietary
energy (as reflected in the AMDR), which would almost certainly provide the RDA
and likely much more, unless very low energy was being consumed. In establishing the RDA, the IOM report reviewed the impact of high protein intake on renal
disease and concluded that levels of dietary protein are not related to progressive
decline in kidney function with age. Martin et al. (49) showed that
protein restriction may be appropriate for the treatment of existing kidney disease
but that evidence for a detrimental effect of high protein intakes on kidney function
was marginal in healthy individuals consuming a high-protein Western diet. The
notion that protein-restricted diets decrease the risk of developing kidney disease
in the general population is not supported by the scientific literature—in fact,
preliminary studies show a positive effect of higher protein diets on risk factors
for kidney disease, including obesity, hypertension, and diabetes"
http://www.kriswragg.co.uk/pdf/9898.pdf
Stuart M. Phillips, Daniel R. Moore, and Jason E. Tang. 2007. A Critical Examination of Dietary Protein Requirements, Benefits, and Excesses in Athletes. International Journal of Sport Nutrition and Exercise Metabolism 17, S58-S760 -
>30%0
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However I do believe high amounts of protein does make muscles bigger. But at the expense of your liver and kidneys.
"Increased risk of developing renal disease is also an often-stated consequence
of persistently high dietary protein intakes. Protein can form up to 35% of dietary
energy (as reflected in the AMDR), which would almost certainly provide the RDA
and likely much more, unless very low energy was being consumed. In establishing the RDA, the IOM report reviewed the impact of high protein intake on renal
disease and concluded that levels of dietary protein are not related to progressive
decline in kidney function with age. Martin et al. (49) showed that
protein restriction may be appropriate for the treatment of existing kidney disease
but that evidence for a detrimental effect of high protein intakes on kidney function
was marginal in healthy individuals consuming a high-protein Western diet. The
notion that protein-restricted diets decrease the risk of developing kidney disease
in the general population is not supported by the scientific literature—in fact,
preliminary studies show a positive effect of higher protein diets on risk factors
for kidney disease, including obesity, hypertension, and diabetes"
http://www.kriswragg.co.uk/pdf/9898.pdf
Stuart M. Phillips, Daniel R. Moore, and Jason E. Tang. 2007. A Critical Examination of Dietary Protein Requirements, Benefits, and Excesses in Athletes. International Journal of Sport Nutrition and Exercise Metabolism 17, S58-S76
Yeah a lot of Scientists will also tell you that GMO's are safe. Go ahead and eat them.0 -
However I do believe high amounts of protein does make muscles bigger. But at the expense of your liver and kidneys.
You know, I know a guy was vegan a few years back. He worked very hard physical labor (horse logging--ever heard of it?) and looked really good without a shirt. He was in his 40's, I think (had a teenage daughter). Anyhow, he said that back when he ate meat, he worked out and had a really large chest and arms (muscle, not fat). However, he said that now he was actually stronger than he was then, even though he didn't have the bulk he had before. I'm not sure what his protein intake was when I knew him, but I'm sure it was much lower than 30%. I'd say he had a similar figure to what you are showing in the picture (this was about 15 years ago, so I'm not sure what he's like now).
Honestly, with a higher carb and lower protein intake, I know I will lose weight. I can't say I have yet (the 10 lb showing here are from putting in the wrong weight on day one and not being able to fix it). I've done it before (several times, in fact--after each baby and before I was married). I'm eating 750-900 calories per meal or even more, two meals per day (at 9:30 and 2:30), and most days I'm not hungry for a third meal. I do eat an energy bar before exercising before breakfast if I have one (it's 130 calories and I ate the last one this morning). I eat a lot of fiber (over 40 g most days), so that helps me bulk up and feel full. I don't worry about my fat intake (it fluctuates between 20 and 40 percent on any given day--just depends on what I eat that day; I'm not sure what it is overall yet).
Like you, I have never cared for counting calories, and would not do it if I had to do all the calculations myself. I love math, but I don't have time for it. I probably won't keep tracking my meals forever. So far what this week has taught me is that if I eat to the point of being full of a variety of food, eating breakfast late, I can eat two meals a day and stay well under my calories burned for the day. When I'm my ideal weight, I will probably be eating about the same number of calories, but I won't be eating to lose. I'm never hungry if I eat this way, so saying I need protein to keep me full is unfounded. If you've ever heard of the book Eat More Weigh Less, well, I kind of have his philosophy, except I allow more fat in my diet, because I don't really think 10% fat is healthy. But yes, I eat more per meal than the average person, and if I only eat what I need (and not overeat, which is mostly why I decided to count calories--to keep me from overeating), then I will lose down to my ideal and maintain it just fine. I'm also working out pretty hard (mostly cardio now, but later I plan on doing more strength training, and ultimately do P90X this fall), and I have nothing against adding a little extra protein if I feel like I need it, but I figure I'll know if I need it.
Oh, and have you ever noticed how much protein greens have? :bigsmile:0 -
Veggie, not vegan, but I aim for 35% so most days I get between 25 and 40%0
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I am mostly vegan and get between 30-50 grams of protein from plant based sources per day. Go vegans 0
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