There's no way I could ever eat 130g of protein
Replies
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k find me a vegetarian that eats as much saturated fat as an omnivore as well as eating the same amount of protein from complete protein sources... u find that vegetarian and then there is no more major advantage for the omnivore. on a consistant basis mind you.
still with you if you dont think omniverous eating has advantages over vegetarian eating for body composition..more complete proteins, more variations in fats, creatine, etc.. not saying you cant get lean and ripped while being a vegetarian or vegan but the road is tougher without a doubt.. only be a vegetarian for some sort of ethical reason not to lose weight.
.. thats sort of why i said to start eating eggs. and if that were true then there wouldnt be questions like these. DUHHthis is why being vegetarian is not optimal for body composition.. too limited on foods for well balanced macros. start eatin some eggs gurl.
Vegetarians eat eggs.
And it is not that hard to get enough protein.
Its not hard with information - which is what she was asking for. A vegetarian diet is not too limited to get well balance macros. And did you even check if she was already eating eggs?
Who's the "DUHH' with now?
I totally agree that it is tougher - not impossible, but tougher. Its probably the different definition of 'optimal' we are using that is causing the disagreement. Optimal to me does not necessarily mean easier.
Wait while I send out a survey to the whole world.
Do a search on vegetarian body builders - there are a lot. A lot of people are vegetarians for ethical reasons and not for health reasons. I doubt any are vegetarians for 'body composition reasons'.0 -
You'd basically have to change your entire diet to include high to reasonable protein in every meal:
Hemp Hearts/Powder
Whey Protein powder (since you seem okay with eggs,dairy etc)
Quinoa
Lentils
Black Beans
Peanut/Almond Butter.
Edamame (can buy them dried to snack on too)
Also, I saw a tuna salad sandwhich (here come the vegan police) on your diary soooo if you are open to fish (WHICH ARE DELICIOUS, ALL OF THEM SHOULD BE KILLED AND EATEN)
Tuna
Salmon
especially as sashimi, delicious and protein dense.0 -
It is funny how almost no one here knows how to read properly. OP has stated she is a vegetarian so all those people suggesting chicken and all this other delicious stuff are not helping really...0
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Lots of good suggestions. I saw Flaxseed already but let me point out it has a lot of fiber and protein.
Beans, specifically Black Beans are very tasty and have good quantities of fiber and protein.0 -
EDAMAME! I had some today and it's a fantastic source of both protein and fiber.0
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Wait... how do you tell what your LEAN body mass % is????0
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you really never heard of anyone who said they are trying to lose weight so they decide to be a vegetarian??? really?? ur like twice as old as i am and ive heard it like dozens of times.
k find me a vegetarian that eats as much saturated fat as an omnivore as well as eating the same amount of protein from complete protein sources... u find that vegetarian and then there is no more major advantage for the omnivore. on a consistant basis mind you.
still with you if you dont think omniverous eating has advantages over vegetarian eating for body composition..more complete proteins, more variations in fats, creatine, etc.. not saying you cant get lean and ripped while being a vegetarian or vegan but the road is tougher without a doubt.. only be a vegetarian for some sort of ethical reason not to lose weight.
.. thats sort of why i said to start eating eggs. and if that were true then there wouldnt be questions like these. DUHHthis is why being vegetarian is not optimal for body composition.. too limited on foods for well balanced macros. start eatin some eggs gurl.
Vegetarians eat eggs.
And it is not that hard to get enough protein.
Its not hard with information - which is what she was asking for. A vegetarian diet is not too limited to get well balance macros. And did you even check if she was already eating eggs?
Who's the "DUHH' with now?
I totally agree that it is tougher - not impossible, but tougher. Its probably the different definition of 'optimal' we are using that is causing the disagreement. Optimal to me does not necessarily mean easier.
Wait while I send out a survey to the whole world.
Do a search on vegetarian body builders - there are a lot. A lot of people are vegetarians for ethical reasons and not for health reasons. I doubt any are vegetarians for 'body composition reasons'.0 -
I hit 99g everyday with no problem - you can do it you just need to find the right foods.0
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Wait... how do you tell what your LEAN body mass % is????
You find out your body fat% and whats not fat is considered LBM I believe.0 -
Wait... how do you tell what your LEAN body mass % is????
.....................................................
You take your body fat %.
You subtract that from 100%0 -
proteins arent created equal. they have different amino acid profiles.It's possible to get your protein when you're vegan. To categorically denounce veganism because you don't get "good" sources of protein is irresponsible at best. We just have to work a little harder.
Edit: I didn't read the above post about hitting 180g. Good for you!0 -
I've been lifting 3x a week this month based on the NROLFW. I also bike 2x a week 10 miles on a fixed gear, so it takes a lot out of my legs. I'm also a vegetarian.
According to most sources, they claim that you should eat a gram of protein for every pound you weigh, which means I should be aiming for about 135g.
On a GOOD day I can hit 50, and that's if I drink a protein shake. On most days I'm anywhere between 25 - 30. Along with this, I need to make sure I'm eating a lot of fiber to keep myself regular. Oatmeal destroys my stomach and so does granola in large quantities, so I need to be sensitive to how I get my fiber.
So how the crap can I get the protein my muscles need to keep up with the demand, eat my fiber, and keep within 1600-1800 calories?
This is way too much to think about. Meeehh.
Im a vegetarian also, although I eat fsh on occassion. I seem to be hitting about 60-80gms of protien on adverage in the week sice I signed up to this site. I try to have some cheese, eggs, nuts, protien bars/ shakes, and soy fruit smoothies, and greek yogart I seem to be hitting close enough to my target as far as protien. I'm still working on hitting close to my calories for the day. Also fiber is found in apples, many vegetables. I find brussel sprouts do great at keeping the body regular. I eat a couple servinigs of those a week.0 -
There are various calculators (if you know your measurements, body fat etc). And there are estimators based on gender, age, weight etc. if you want to google one that you like.Wait... how do you tell what your LEAN body mass % is????
Again, what I understood was 1GRAM of protein for every POUND of LEAN BODY MASS.0 -
Between noon and 4pm today I ate 12oz of chicken breasts...
Save a vegetable, eat a bird.
Word.0 -
bump0
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you really never heard of anyone who said they are trying to lose weight so they decide to be a vegetarian??? really?? ur like twice as old as i am and ive heard it like dozens of times.
k find me a vegetarian that eats as much saturated fat as an omnivore as well as eating the same amount of protein from complete protein sources... u find that vegetarian and then there is no more major advantage for the omnivore. on a consistant basis mind you.
still with you if you dont think omniverous eating has advantages over vegetarian eating for body composition..more complete proteins, more variations in fats, creatine, etc.. not saying you cant get lean and ripped while being a vegetarian or vegan but the road is tougher without a doubt.. only be a vegetarian for some sort of ethical reason not to lose weight.
.. thats sort of why i said to start eating eggs. and if that were true then there wouldnt be questions like these. DUHHthis is why being vegetarian is not optimal for body composition.. too limited on foods for well balanced macros. start eatin some eggs gurl.
Vegetarians eat eggs.
And it is not that hard to get enough protein.
Its not hard with information - which is what she was asking for. A vegetarian diet is not too limited to get well balance macros. And did you even check if she was already eating eggs?
Who's the "DUHH' with now?
I totally agree that it is tougher - not impossible, but tougher. Its probably the different definition of 'optimal' we are using that is causing the disagreement. Optimal to me does not necessarily mean easier.
Wait while I send out a survey to the whole world.
Do a search on vegetarian body builders - there are a lot. A lot of people are vegetarians for ethical reasons and not for health reasons. I doubt any are vegetarians for 'body composition reasons'.
Love it when people bring up peoples age.
Of course I have.
ETA: losing weight and body composition (which you brought up) do not necessarily go hand in hand.0 -
I didn't read a lot of the responses (I should start doing that before replying... but mehhhh, shoot me if you wanna) but I wanted to comment for all the people saying to stop being vegetarian... I come from a culture where the vast majority are vegetarian, and more than half my family is too. It definitely is possible to get enough protien on a vegetarian diet!!
Beans, beans the magic of beans!! Protein and they give fibre as well. You can also eat tofu and soy based products- there are these things called Nutri nuggets (not to be confused with Nutru nuggets, which is a dog food)- I don't know where you can get them from because they somehow just always appear in my home.
PS. true vegetarians DO NOT eat eggs. Or seafood. Or marshmellows.0 -
I didn't read a lot of the responses (I should start doing that before replying... but mehhhh, shoot me if you wanna) but I wanted to comment for all the people saying to stop being vegetarian... I come from a culture where the vast majority are vegetarian, and more than half my family is too. It definitely is possible to get enough protien on a vegetarian diet!!
Beans, beans the magic of beans!! Protein and they give fibre as well. You can also eat tofu and soy based products- there are these things called Nutri nuggets (not to be confused with Nutru nuggets, which is a dog food)- I don't know where you can get them from because they somehow just always appear in my home.
PS. true vegetarians DO NOT eat eggs. Or seafood. Or marshmellows.
Definition from the Vegetarian Society:
The Vegetarian Society defines a vegetarian as: "Someone who lives on a diet of grains, pulses, nuts, seeds, vegetables and fruits with, or without, the use of dairy products and eggs. A vegetarian does not eat any meat, poultry, game, fish, shellfish* or by-products of slaughter."
Definition from the Oxford Dictionary:
"a person who does not eat meat, and sometimes other animal products, especially for moral, religious, or health reasons."0 -
All I can say is I'm glad I eat meat :-)0
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Put in 2 scoops of protien and some greek yogurt in your shake.. Theres like 75g's right there.
problem there is the body can't digest more than 25-30 g of protein at a time, so the rest would go to waste0 -
I mix vanilla protein powder into fat-free cottage cheese. I can get 50 pretty easily that way.0
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Put in 2 scoops of protien and some greek yogurt in your shake.. Theres like 75g's right there.
problem there is the body can't digest more than 25-30 g of protein at a time, so the rest would go to waste
I've heard this many times, and I've also heard it's a myth. Do you have any justification or sources for this? Not being snarky, legitimately wondering about the truth for this rule.
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bump for later - this is a really informative and helpful thread - thanks for asking the question, OP! 0
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Put in 2 scoops of protien and some greek yogurt in your shake.. Theres like 75g's right there.
problem there is the body can't digest more than 25-30 g of protein at a time, so the rest would go to waste
MYTH
http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html
As quoted:
5. Myth: Maintain a steady supply of amino acids by eating protein every 2-3 hours. The body can only absorb 30 grams of protein in one sitting.
Truth
Whenever you hear something really crazy you need to ask yourself if it makes sense from an evolutionary perspective. It's a great way to quickly determine if something may be valid or if it's more likely a steaming pile of horse****. This myth is a great example of the latter. Do you think we would be here today if our bodies could only make use of 30 grams of protein per meal?
The simple truth is that more protein just takes a longer time to digest and be utilized. For some concrete numbers, digestion of a standard meal is still incomplete after five hours. Amino acids are still being released into your bloodstream and absorbed into muscles. You are still "anabolic." This is a fairly standard "Average Joe"-meal: 600 kcal, 75 g carbs, 37 g protein and 17 g fat. Best of all? This was after eating pizza, a refined food that should be quickly absorbed relatively speaking.
Think about this for a second. How long do you think a big steak, with double the protein intake of the above example, and a big pile of veggies would last you? More than 10 hours, that's for sure. Meal composition plays an important role in absorption speed, especially when it comes to amino acids. Type of protein, fiber, carbohydrates and prior meals eaten all affect how long you'll have amino acids released and being taken up by tissues after meals.
Origin
I think this "30 grams of protein"-nonsense started to circulate after a classic study from 1997 by Boirie and colleagues. "Slow and fast dietary proteins differently modulate postprandial protein accretion" was the first study to quantify the absorption rate of whey and casein protein and gave birth to the concept of fast and slow protein. After that, whey protein came to be known for it's ability to rapidly elevate amino acids in the blood stream and casein for it's ability to create a sustained release of amino acids. Whey was anabolic and casein anti-catabolic.
Given that 30 grams of whey protein was absorbed within 3-4 hours, I guess some people believed that meant 30 grams of protein can only be used in one sitting. Or that you had to eat every 3-4 hours to stay "anabolic." Unfortunately, people missed a few facts that made these findings irrelevant to real-world scenarios. First of all, this study looked at the absorption rate of whey protein in the fasted state. On it's own, and with no meals eaten beforehand, 30 grams of whey protein is absorbed within a mere 3-4 hours. With meals eaten earlier in the day, or if you'd consume a whey shake after a meal, absorption would be much slower.
Second of all, whey protein is the fastest protein of all and digests at 10 g/hour. Casein is much slower; in Boirie's study, the casein protein was still being absorbed when they stopped the experiment 7 hours later. Most whole food proteins are absorbed at a rate of 3-6 grams an hour. Add other macronutrients to that and they'll take longer.0 -
Put in 2 scoops of protien and some greek yogurt in your shake.. Theres like 75g's right there.
problem there is the body can't digest more than 25-30 g of protein at a time, so the rest would go to waste
I've heard this many times, and I've also heard it's a myth. Do you have any justification or sources for this? Not being snarky, legitimately wondering about the truth for this rule.
I suppose I was falling into the myth. I hadn't heard otherwise, truth be told.
from further reading, I do see that it is speculated to be based on body composition. in other words, I'm wrong, but no one seems to know what is right0 -
Are you a vegan, or just veg? Try looking into eggs, whey protein shakes, Greek yogurt and that kinda stuff.0
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Put in 2 scoops of protien and some greek yogurt in your shake.. Theres like 75g's right there.
problem there is the body can't digest more than 25-30 g of protein at a time, so the rest would go to waste
MYTH
http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html
As quoted:
5. Myth: Maintain a steady supply of amino acids by eating protein every 2-3 hours. The body can only absorb 30 grams of protein in one sitting.
Truth
Whenever you hear something really crazy you need to ask yourself if it makes sense from an evolutionary perspective. It's a great way to quickly determine if something may be valid or if it's more likely a steaming pile of horse****. This myth is a great example of the latter. Do you think we would be here today if our bodies could only make use of 30 grams of protein per meal?
The simple truth is that more protein just takes a longer time to digest and be utilized. For some concrete numbers, digestion of a standard meal is still incomplete after five hours. Amino acids are still being released into your bloodstream and absorbed into muscles. You are still "anabolic." This is a fairly standard "Average Joe"-meal: 600 kcal, 75 g carbs, 37 g protein and 17 g fat. Best of all? This was after eating pizza, a refined food that should be quickly absorbed relatively speaking.
Think about this for a second. How long do you think a big steak, with double the protein intake of the above example, and a big pile of veggies would last you? More than 10 hours, that's for sure. Meal composition plays an important role in absorption speed, especially when it comes to amino acids. Type of protein, fiber, carbohydrates and prior meals eaten all affect how long you'll have amino acids released and being taken up by tissues after meals.
Origin
I think this "30 grams of protein"-nonsense started to circulate after a classic study from 1997 by Boirie and colleagues. "Slow and fast dietary proteins differently modulate postprandial protein accretion" was the first study to quantify the absorption rate of whey and casein protein and gave birth to the concept of fast and slow protein. After that, whey protein came to be known for it's ability to rapidly elevate amino acids in the blood stream and casein for it's ability to create a sustained release of amino acids. Whey was anabolic and casein anti-catabolic.
Given that 30 grams of whey protein was absorbed within 3-4 hours, I guess some people believed that meant 30 grams of protein can only be used in one sitting. Or that you had to eat every 3-4 hours to stay "anabolic." Unfortunately, people missed a few facts that made these findings irrelevant to real-world scenarios. First of all, this study looked at the absorption rate of whey protein in the fasted state. On it's own, and with no meals eaten beforehand, 30 grams of whey protein is absorbed within a mere 3-4 hours. With meals eaten earlier in the day, or if you'd consume a whey shake after a meal, absorption would be much slower.
Second of all, whey protein is the fastest protein of all and digests at 10 g/hour. Casein is much slower; in Boirie's study, the casein protein was still being absorbed when they stopped the experiment 7 hours later. Most whole food proteins are absorbed at a rate of 3-6 grams an hour. Add other macronutrients to that and they'll take longer.
thank you0 -
(Quote shortened to save space)Put in 2 scoops of protien and some greek yogurt in your shake.. Theres like 75g's right there.
problem there is the body can't digest more than 25-30 g of protein at a time, so the rest would go to waste
MYTH
http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html
As quoted:
Great Explanation. Thanks!0 -
BUMP for ideas 0
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Check out my diary. it's really not that hard.
I recently also started incorporating lentils into my diet. 80 cal, 10g protein and 11g fiber for 1/4 cup.
Oatmeal/granola are not even great sources of fiber. veggies are.0
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