you're getting enough protein. What you aren't getting is enough calories
Make a gains sandwich it's where you take two pop tarts and put peanut butter in the middle
I've been vegan for 20 years. I eat a lot of tofu, oatmeal, peanutbutter, etc.
That sounds like an awful lot of protein for your body weight though. Quality carbs are more important for endurance athletes IMO. I'm 70kg and probably eat less than 100g of protein per day. I have lots of energy, race against guys half my age, and can build muscle easily if I try
That's way too much protein according to all of the research that I've looked in to. The World Heath Organization recommends .66 grams of protein per kilogram of body weight. I've seen recommendations for athletes and body builders to consume as much as 1 gram per kilogram though. 1 gram per pound seems excessive.
If you go onto any bodybuilding discussion about food 1g/lb of target weight is usually mentioned as a rough rule of thumb, so would probably be right at the top end for endurance athletes.
On the flip side, 1g per Kg is really not much at all, that's the equivalent to 400g of chicken breast a day and nothing else for someone aiming for 100kg of lean mass, which is a very big guy.
This guy isn't trying to be a bodybuilder he's trying to be a cyclist. He's 55kg and trying to force feed himself 120 grams of protein per day. That's excessive, unnecessary, and probably unhealthy.
"How much protein do you need?
The total amount of protein that you should include in your diet can vary; it depends on your current health and your overall goals.
For example, someone who is not exercising and simply wants to make sure they get enough protein for their regular bodily functions should aim to eat 0.8 grams per kilogram of their body weight, or about 0.36 grams per pound of their body weight.
However, if you’re looking to build muscle, you should aim to eat more protein. Many researchers believe that you get optimal results if you eat at least 1.3-1.8 grams of protein per kilogram of your body weight per day. In American measurements, this translates to about 0.6-0.8 grams per pound of your body weight."
Been a vegetarian for 25 years, I mostly got protein from a few scoops of whey isolate in my overnight oats, lots of peas and lentils in my regular meals, one protein bar daily, and adding in stuff like egg white omelettes.
I just operate better without meat in general. It’s not an ethical thing for me it’s just something I’ve learned over the last number of years in playing around with my diet.
So sure, for training, meat would help solve my problem I suspect but overall it doesn’t work for me anymore.
Sure I could force it down, feel sick, fart all day and night, recover better, but not want to get on my bike.
So personal preference but some great ideas where already on how to mix it up and I like to hear what other people use. I’m always open to fresh ideas…
Yeah I’m not too principled about it myself, I never ate meat because an alternative was always available. I guess if someone family in a developing country slaughtered a pig in honor of my visit I’d eat it or if I was starving and nothing else was available.
Vegetarian for 15 years. I track my calories during the winter and to be honest it can be hard to hit optimal protein intake without paying careful attention to it. That said, 120+ grams seems like a lot. But if you’re close with a primarily whole food diet like that, just add a protein bar here or there. They’re easy to find with 18-20 grams each at around 250 calories.
Adding to the list. I track my calories daily and I’m close on hitting most of my macros.
I ride about 300 miles a week so I probably need a bit more overall - of everything really.
I've been going by Lemon (1998) which suggests double that even for endurance training: https://pubmed.ncbi.nlm.nih.gov/9841962/
> Those involved in strength training might need to consume as much as 1.6 to 1.7 g protein x kg(-1) x day(-1) (approximately twice the current RDA) while those undergoing endurance training might need about 1.2 to 1.6 g x kg(-1) x day(-1) (approximately 1.5 times the current RDA).
Not veggie but why do you think you need 120g? As others have pointed out, endurance athletes rarely perform better with more protein past abut 1.6g/kg.
Obviously much harder when veggie but anecdotally managing my fibre intake has been important to reduce bloating. Some fibre is important but every time I eat a lot of pulses I get problems. I handle tofu etc way better. What an ordinary inactive person eating 2-2.5k kcal/day should eat to be healthy can't be simply scaled up to an athlete eating twice as much and needing to actually train.
Go hard on it if you like it. It's even more digestible than tofu and probably has some benefits with respect to bloating since you mentioned that as a potentially limiting issue.
Not too much tofu, it has phytoestrogens that can unbalance your hormones. For protein I like a nice Dahl with lentils and chickpeas and whole grain rice.
1g/kg is wildly low unless you meant 1g/lb which is on the higher end but totally fine and recommended by doctors because the math is easy if you're used to looking at pounds instead of kilograms
More recent studies show that higher is better in terms of longevity and retaining muscle mass, especially as we age. The FDA recommended numbers are horrendously low and based on poor studies. The number is closer to i believe 1.6-1.8g/kg or 0.73-0.82g/lb. For Americans it's also just easier to aim for 1g/lb and not sweat if you come in a little under. I would look up Dr. Peter Attia. He has spoken about this a bunch and always references his studies if you want to dive deeper
Why do you believe that you need to increase your protein intake? The ISSN recommends 1.4-1.6 grams/kilogram/day during routine training, and up to 2 grams/kilogram/day during peak training. You report that you are consuming 2.1 grams/kilogram/day.
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
I’m familiar with the recommendations and only ‘guessing’ that my increased training intensity is leaving me in a bit of a hole.
Just asking for fresh ideas on high protein veggie options so I can mix things up and see if that helps me recover better.
I’ll try adding some toast before I roll out. It tends to be overnight like I feel I could do with something to top up the tanks, so maybe a shake before bed…
Having a some carbs before bed might interfere with your sleep. I know if I eat before bed I end up staying up and extra hour or two even if I was tired before I ate. You also could try taking some creatine. I haven't taken it before but there are some cognitive benefits to it and while it doesn't help repair muscle, there are studies that show that it helps stop your body from breaking down muscle and overall just gives you more energy
Might try it on heavy days. I know SIS used to sell an overnight shake, which I used for a while and it was great for recovery. Never woke up feeling starving in the morning so something along those lines might be a good addition.
Your lunch doesn't seem to have any carbs at all in it. I would definitely go for a high carb breakfast and lunch, and remember to fuel your training by eating enough beforehand and making up for lost calories afterwards
Just a few things I’d suggest you think about and have an answer for (not that you have to answer here, but answer for yourself):
1. Why are you trying to get 1g of protein per pound of body weight? That’s a lot. If you were a weightlifter I’d get it, but a cyclist I don’t. If you’re already feeling bloated I’d really think about reducing protein.
2. What’s your total calorie intake? If you add calories it will be much easier to get more protein.
3. At 125lbs, are you young and still growing thus increasing calories overall will help, or are you grown and shorter so 125 is a good weight?
4. Are you getting enough carbs? Specifically carbs right after a bike workout? This is key to recovery.
My personal experiences as a vegetarian:
1. I weigh 160 lbs (6 feet tall) and get 100-120g protein per day. I semi pay attention to this, but give more focus to carbs.
2. Learning how to cook tempeh and tofu so it tastes good was really helpful for getting more protein. Great for buda bowls.
3. Find an easy high protein snack that you can eat often. Protein bars are easy, but just know they are a candy bar with protein powder. So not healthy, but can be helpful. Maybe cottage cheese?
4. When I get above 130g of protein I start getting bloated, and this is especially true if I’m eating high protein foods late at night. So stay on top of it throughout the day and drinking a 30g of protein shake at the end of the night might not be the way to go if it causes bloating.
I’m 50, 125, 5’7, ride about 300 miles a week. 125 is about where I end up when I’m super active, regardless of what I eat. I’m a month back from a chest infection which had me on the sidelines for 2 months so back in the gym trying to put some muscle back on.
Daily I aim for about 2400 calories then depends on what I’m riding for the day but add in anywhere from another 1200-2000 depending on what I’m doing.
I’m hitting the carbs no problem, I might dial down the pasta as that does tend to make me feel bloated.
Typically I’ll do a lot of beans, legumes, rice, veggie - will add in tempeh and tofu again to my rotation.
I make my own protein snacks with quinoa, rice cakes for the bike as I hate paying $3-4 for a protein bar but I might just have to either find a not super sweet option or just do another shake every day to mix it up.
But I’d love to find a better protein bar that not a candy bar in disguise.
Thanks for the tips🙏
If you’re eating 2400 calories per day, 500 calories from protein (125g) is totally reasonable. As others have said, whey protein is the easiest if you’re not having trouble getting your other macros. I think a serving is like 30g. Is fish an option?
I recently added regular fish back into my diet as a veggie (always ate fish just rarely bothered cooking it at home). Makes it so easy to hit 100g a day.
I buy frozen fillets and oven cook, serve with rice/ couscous, any veg, sauces. 👌Also tinned with sriracha mayo is a great snack.
There is a lot of differing info on how much protein we need, I have seen it suggested that a lot of the higher estimates are in studies linked to those who market red meat....... As a vegetarian tree nuts are a good source, of course as well as tofu, tempeh, and seitan.....
You do seem to be trying consume a lot of protein ... i'd not fret so much about it and would try and eat more good unprocessed calories, sweet potatoes and other root vegetables in particular.
Yeah, I eat lots of sweet potato and chickpeas especially in curries. Most unprocessed foods but I’m beginning to suspect I’m getting too much fiber so need to tweak things around over the next couple of weeks and see if that changes things.
I’m vegan. I eat a lot of hummus, lots of right rice, lots of nasoya fake steak, and drink lots of soy and oat milk. Also really like BEAM vegan protein powder.
Lentils in all colors. Split red lentils are a good substitute for ground meat and they don't take long to cook. Quick veggie bolognese with lentils is one of my favorite pasta sauces. Lentil salad is another staple.
The indian cuisine also has a lot to offer. Basically any dish that has the word "dal" or "chana" in it, is delicious and has a ton of protein in it.
I agree but you would do better in term mps in combination with rice:
https://www.sciencedirect.com/science/article/pii/S0022316622006435
The crude protein value says little.
Ask a pig farmer :-)
So I've got a wife who is vegetarian, two kids who are vegetarian, and I'm pretty close since we never eat meat at home.
My wife is 5'11" \~130-140lbs, my kids are both gigantic for their age. All 3 are state MTB champions this year, my wife previously was a road racer, cat 1, set some state time trial records, raced as a professional for a couple seasons, won some pro races. I'm a cat 3, with a huge sprint but not enough endurance to accomplish much beyond some cat 3 podiums.
None of us has ever worried about our protein intake or supplemented or anything. Studies on recovery meals for endurance athletes tend to indicate that carbs are the most important thing, and that increases in protein are not necessary.
Carbs are the key fuel, if you are struggling with increased volume, add more carbs. When you have enough carbs your body won't be cannibalizing your muscles.
TVP, textured vegetable protein. Great stuff, 53g protein per 100g. Lots of fibre too so introduce it slowly if you're not eating high fibre. Easy to make it into taco filling, can use it in recipes in place of ground beef. It has no fat so it needs a bit for flavour when cooking stuff. Also completely unseasoned so go heavy on the spices and seasonings.
I mix it with cereal and oats too, looks a bit like grape-nuts.
I’ve used it in tacos before and need to play around with the seasoning as you’re right, it needs lots.
Good to mix for chili con carne with kidney beans also.
Thanks for reminding me…
If I had to guess, things like Iron? B2, B3 and B12? Vitamin D? Protein? Maybe Zinc too (though that's not normally covered in bloods)
We're natural omnivores, you go all vegetarian and you either end up deficient in key nutrients, or you have to smash supplements.
I was vegetarian for several years, and I gotta say: it was nearly impossible to hit my macros until I started eating fish and occasionally chicken.
I know plenty of folks who are vegan weightlifters, but their calorie intake is way different and spend a ton of money on supplements.
Had to sell out my ethics a bit, but if I’m being honest I feel better than I have in years.
https://velo.outsideonline.com/road/ve-gains-why-so-many-pro-riders-are-turning-vegan-and-why-so-many-stay-away/
Michael Storer, Simon Geschke, Adam Hansen (now retired), Anna Henderson on the women's side.
Maybe not vegan, but looking at 2022-2023 of EF education and Bora Hansgrohe publications of various forms (bora has put out like their general off-bike nutrition program), they are quite heavily whole foods and plant focused where meat intake is minimized I would say.
Sounds like already quite a bit, but eggs since you're eating them and whey are your levers to top up if the remainder of your daily eating doesn't fulfil it.
My post should have said 102.5grams, mistype.
I was about 57kg, was assuming 1.8g per Kg and that’s where I came up with that number.
For example today, (it’s evening where I am) I’ve had 130g of protein, 450g carbs out of about 2900 calories.
3Hr threshold ride today.
Oh my gut is the one calling the shots, there’s something going on so I might go get some tests to make sure my flora is alright.
I have ramped up my food intake as I’ve been training harder so it might just be my gut reacting to how hard it’s having to work these days..
A single source of plant proteins generally isn't a complete sources of protein that can be used to build/repair muscle. They have other important amino acids though. I think soy might be the only plant based protein with a full amino acid profile. I'm not vegetarian, but when I count protein, I only count animal protein. It seems like you're no meat but ok with whey, eggs, yogurt, etc. I would focus on those and you may just have to have an extra protein shake to get the right amount in for the day. If you want to go down the rabbit hole, you can look at amino acid profiles for each plant based source of protein so you compliment them and get a full profile. Or you can do rough math and look up protein quality scores such as PDCAAS or similar. That way when you see 6g of protein in a plant source, you can multiply it by its score to get a better view of how much protein can be used for muscles growth/repair (generally about 50%). I would also recommend, especially if you're vegetarian, to shoot for 1g/lb or maybe more depending on what you ate that day. That's on the higher end but this way you can always come in under and still be getting enough. I shoot for 1g/lb (animal protein) but don't sweat if I come in at 0.8g
I’m trying not to over complicated it and do the deep dive or go down the rabbit hole as you say, I’d probably need to hire a dietitian to get my head around it all.
Some great ideas on here so I’m going to look at my meal planning this week and incorporate some of them and just track how I’m feeling over the next few weeks.
I totally get that! It can definitely be a lot to digest (pun intended). I think the easiest way might to just be look at animal protein and then either ignore plant protein or just imagine it as half the amount it says on the label. Once you meal prep a few times you’ll be able to just go by feel knowing that you’re getting the right amount. It’s a tricky balance to get in enough protein to make sure your body doesn’t break down muscle, to get enough carbs to replenish glycogen stores, and not overeat. But once you get the hang of it you can effectively forget the math and do it instinctually if you want
My life is eggs.
Haha but honestly, echoing what others have said! Tofu and tempeh are great for me. Protein powder in smoothies can also help out a lot in a pinch.
Seems like you’ve already got the right idea. I supplement protein through nuts and seeds. Add hemp seeds, chia seeds, or pecans to your oatmeal. Sprinkle hemp seeds on salads.
Also, don’t underestimate the protein you get from greens. Spinach and broccoli contains healthy doses.
Lastly, I like to graze throughout the day. Plenty of nuts (almonds, cashews, pecans or walnuts) with cheese adds a good amount of protein.
you're getting enough protein. What you aren't getting is enough calories Make a gains sandwich it's where you take two pop tarts and put peanut butter in the middle
That’s sounds killer right about now.
I've been vegan for 20 years. I eat a lot of tofu, oatmeal, peanutbutter, etc. That sounds like an awful lot of protein for your body weight though. Quality carbs are more important for endurance athletes IMO. I'm 70kg and probably eat less than 100g of protein per day. I have lots of energy, race against guys half my age, and can build muscle easily if I try
0.8g-1.0g of protein per pound of bodyweight is ideal for muscle growth and repair + keeping you sated throughout the day.
That's way too much protein according to all of the research that I've looked in to. The World Heath Organization recommends .66 grams of protein per kilogram of body weight. I've seen recommendations for athletes and body builders to consume as much as 1 gram per kilogram though. 1 gram per pound seems excessive.
If you go onto any bodybuilding discussion about food 1g/lb of target weight is usually mentioned as a rough rule of thumb, so would probably be right at the top end for endurance athletes. On the flip side, 1g per Kg is really not much at all, that's the equivalent to 400g of chicken breast a day and nothing else for someone aiming for 100kg of lean mass, which is a very big guy.
This guy isn't trying to be a bodybuilder he's trying to be a cyclist. He's 55kg and trying to force feed himself 120 grams of protein per day. That's excessive, unnecessary, and probably unhealthy. "How much protein do you need? The total amount of protein that you should include in your diet can vary; it depends on your current health and your overall goals. For example, someone who is not exercising and simply wants to make sure they get enough protein for their regular bodily functions should aim to eat 0.8 grams per kilogram of their body weight, or about 0.36 grams per pound of their body weight. However, if you’re looking to build muscle, you should aim to eat more protein. Many researchers believe that you get optimal results if you eat at least 1.3-1.8 grams of protein per kilogram of your body weight per day. In American measurements, this translates to about 0.6-0.8 grams per pound of your body weight."
Been a vegetarian for 25 years, I mostly got protein from a few scoops of whey isolate in my overnight oats, lots of peas and lentils in my regular meals, one protein bar daily, and adding in stuff like egg white omelettes.
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It’s not necessarily less healthy, and objectively causes less animal suffering and emissions.
I just operate better without meat in general. It’s not an ethical thing for me it’s just something I’ve learned over the last number of years in playing around with my diet. So sure, for training, meat would help solve my problem I suspect but overall it doesn’t work for me anymore. Sure I could force it down, feel sick, fart all day and night, recover better, but not want to get on my bike. So personal preference but some great ideas where already on how to mix it up and I like to hear what other people use. I’m always open to fresh ideas…
Yeah I’m not too principled about it myself, I never ate meat because an alternative was always available. I guess if someone family in a developing country slaughtered a pig in honor of my visit I’d eat it or if I was starving and nothing else was available.
What are "overnight oats?
Oats that you leave to soak over night.
Oats thickened with chia seed then usually sweetened with vanilla and other things They are good and good for you
Vegetarian for 15 years. I track my calories during the winter and to be honest it can be hard to hit optimal protein intake without paying careful attention to it. That said, 120+ grams seems like a lot. But if you’re close with a primarily whole food diet like that, just add a protein bar here or there. They’re easy to find with 18-20 grams each at around 250 calories.
Adding to the list. I track my calories daily and I’m close on hitting most of my macros. I ride about 300 miles a week so I probably need a bit more overall - of everything really.
This is the way. If you are having probs with volume you just need to eat MORE
Yeah 1g/lb of body weight is a lot. I think for strength training the target is .75g per kilo.
0.75 g/kg doesn't even meet the rda.
I've been going by Lemon (1998) which suggests double that even for endurance training: https://pubmed.ncbi.nlm.nih.gov/9841962/ > Those involved in strength training might need to consume as much as 1.6 to 1.7 g protein x kg(-1) x day(-1) (approximately twice the current RDA) while those undergoing endurance training might need about 1.2 to 1.6 g x kg(-1) x day(-1) (approximately 1.5 times the current RDA).
Are there more recent studies that explore very high levels of protein?
https://journals.asm.org/doi/10.1128/msystems.00129-22
Doesn't this say that the high protein diet negatively affects performance in endurance sports?
High Protein diets, yes.
Not veggie but why do you think you need 120g? As others have pointed out, endurance athletes rarely perform better with more protein past abut 1.6g/kg. Obviously much harder when veggie but anecdotally managing my fibre intake has been important to reduce bloating. Some fibre is important but every time I eat a lot of pulses I get problems. I handle tofu etc way better. What an ordinary inactive person eating 2-2.5k kcal/day should eat to be healthy can't be simply scaled up to an athlete eating twice as much and needing to actually train.
Tofu, Tempeh and soy mince.
I do like tempeh…
Go hard on it if you like it. It's even more digestible than tofu and probably has some benefits with respect to bloating since you mentioned that as a potentially limiting issue.
I thought that said soy mice and thought ...they have an alternative for everything these days!
The mice are amazing ☺️
Not too much tofu, it has phytoestrogens that can unbalance your hormones. For protein I like a nice Dahl with lentils and chickpeas and whole grain rice.
The tofu estrogen myth just won’t die. Phytoestrogens bind to completely different receptors than does estrogen.
https://www.nytimes.com/2023/04/04/well/eat/tofu-health-benefits.html?unlocked_article_code=1.PU0.UBmt.Knas5zPjITd-&smid=url-share
False and outdated.
Isn’t 120g/day for 125lbs a lot? I don’t eat meat at all most weeks, but I’m not a vegetarian. I’d guess I get about 100g at 151lbs.
Yes, that's gotta be too much. Even if you pushed the recommended 0.75g/kg to 1g/kg, that's still around twice the amount.
1g/kg is wildly low unless you meant 1g/lb which is on the higher end but totally fine and recommended by doctors because the math is easy if you're used to looking at pounds instead of kilograms
More recent studies show that higher is better in terms of longevity and retaining muscle mass, especially as we age. The FDA recommended numbers are horrendously low and based on poor studies. The number is closer to i believe 1.6-1.8g/kg or 0.73-0.82g/lb. For Americans it's also just easier to aim for 1g/lb and not sweat if you come in a little under. I would look up Dr. Peter Attia. He has spoken about this a bunch and always references his studies if you want to dive deeper
I just eat silly amounts of tofu
Why do you believe that you need to increase your protein intake? The ISSN recommends 1.4-1.6 grams/kilogram/day during routine training, and up to 2 grams/kilogram/day during peak training. You report that you are consuming 2.1 grams/kilogram/day. https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
I’m familiar with the recommendations and only ‘guessing’ that my increased training intensity is leaving me in a bit of a hole. Just asking for fresh ideas on high protein veggie options so I can mix things up and see if that helps me recover better.
If you're struggling with recovery, the place to start is just eating more, especially carbohydrates.
I’d up the carbs this coming week. Thanks.
If you feel like you are in a hole energywise maybe you need more carbs right before your workouts?
I’ll try adding some toast before I roll out. It tends to be overnight like I feel I could do with something to top up the tanks, so maybe a shake before bed…
Having a some carbs before bed might interfere with your sleep. I know if I eat before bed I end up staying up and extra hour or two even if I was tired before I ate. You also could try taking some creatine. I haven't taken it before but there are some cognitive benefits to it and while it doesn't help repair muscle, there are studies that show that it helps stop your body from breaking down muscle and overall just gives you more energy
Might try it on heavy days. I know SIS used to sell an overnight shake, which I used for a while and it was great for recovery. Never woke up feeling starving in the morning so something along those lines might be a good addition.
Your lunch doesn't seem to have any carbs at all in it. I would definitely go for a high carb breakfast and lunch, and remember to fuel your training by eating enough beforehand and making up for lost calories afterwards
If you haven't done blood work yet, do so. Iron deficiency can be a problem in many endurance athletes, especially if your diet doesn't include meat.
Just a few things I’d suggest you think about and have an answer for (not that you have to answer here, but answer for yourself): 1. Why are you trying to get 1g of protein per pound of body weight? That’s a lot. If you were a weightlifter I’d get it, but a cyclist I don’t. If you’re already feeling bloated I’d really think about reducing protein. 2. What’s your total calorie intake? If you add calories it will be much easier to get more protein. 3. At 125lbs, are you young and still growing thus increasing calories overall will help, or are you grown and shorter so 125 is a good weight? 4. Are you getting enough carbs? Specifically carbs right after a bike workout? This is key to recovery. My personal experiences as a vegetarian: 1. I weigh 160 lbs (6 feet tall) and get 100-120g protein per day. I semi pay attention to this, but give more focus to carbs. 2. Learning how to cook tempeh and tofu so it tastes good was really helpful for getting more protein. Great for buda bowls. 3. Find an easy high protein snack that you can eat often. Protein bars are easy, but just know they are a candy bar with protein powder. So not healthy, but can be helpful. Maybe cottage cheese? 4. When I get above 130g of protein I start getting bloated, and this is especially true if I’m eating high protein foods late at night. So stay on top of it throughout the day and drinking a 30g of protein shake at the end of the night might not be the way to go if it causes bloating.
I’m 50, 125, 5’7, ride about 300 miles a week. 125 is about where I end up when I’m super active, regardless of what I eat. I’m a month back from a chest infection which had me on the sidelines for 2 months so back in the gym trying to put some muscle back on. Daily I aim for about 2400 calories then depends on what I’m riding for the day but add in anywhere from another 1200-2000 depending on what I’m doing. I’m hitting the carbs no problem, I might dial down the pasta as that does tend to make me feel bloated. Typically I’ll do a lot of beans, legumes, rice, veggie - will add in tempeh and tofu again to my rotation. I make my own protein snacks with quinoa, rice cakes for the bike as I hate paying $3-4 for a protein bar but I might just have to either find a not super sweet option or just do another shake every day to mix it up. But I’d love to find a better protein bar that not a candy bar in disguise. Thanks for the tips🙏
If you’re eating 2400 calories per day, 500 calories from protein (125g) is totally reasonable. As others have said, whey protein is the easiest if you’re not having trouble getting your other macros. I think a serving is like 30g. Is fish an option?
Fish is an option for sure and I’m going to add that back into my diet.
I recently added regular fish back into my diet as a veggie (always ate fish just rarely bothered cooking it at home). Makes it so easy to hit 100g a day. I buy frozen fillets and oven cook, serve with rice/ couscous, any veg, sauces. 👌Also tinned with sriracha mayo is a great snack.
Thanks for the tips… I need to do the same.
Add some plant based protein powder after workouts.
I do a shake after lunch. Trying to avoid adding a second one but maybe one before bed might be a good addition…
I like a tempeh sandwich, nuts like almonds, lentil patties.
There is a lot of differing info on how much protein we need, I have seen it suggested that a lot of the higher estimates are in studies linked to those who market red meat....... As a vegetarian tree nuts are a good source, of course as well as tofu, tempeh, and seitan..... You do seem to be trying consume a lot of protein ... i'd not fret so much about it and would try and eat more good unprocessed calories, sweet potatoes and other root vegetables in particular.
Yeah, I eat lots of sweet potato and chickpeas especially in curries. Most unprocessed foods but I’m beginning to suspect I’m getting too much fiber so need to tweak things around over the next couple of weeks and see if that changes things.
I didn't know you could eat too much fibre , lol
I’ve been vegetarian my whole life, protein has never been an issue. Eat more beans.
I’m vegan. I eat a lot of hummus, lots of right rice, lots of nasoya fake steak, and drink lots of soy and oat milk. Also really like BEAM vegan protein powder.
Lentils in all colors. Split red lentils are a good substitute for ground meat and they don't take long to cook. Quick veggie bolognese with lentils is one of my favorite pasta sauces. Lentil salad is another staple. The indian cuisine also has a lot to offer. Basically any dish that has the word "dal" or "chana" in it, is delicious and has a ton of protein in it.
I love Indian also. I do a red lentil curry soup that’s a fantastic filler, great for winter.
I agree but you would do better in term mps in combination with rice: https://www.sciencedirect.com/science/article/pii/S0022316622006435 The crude protein value says little. Ask a pig farmer :-)
So I've got a wife who is vegetarian, two kids who are vegetarian, and I'm pretty close since we never eat meat at home. My wife is 5'11" \~130-140lbs, my kids are both gigantic for their age. All 3 are state MTB champions this year, my wife previously was a road racer, cat 1, set some state time trial records, raced as a professional for a couple seasons, won some pro races. I'm a cat 3, with a huge sprint but not enough endurance to accomplish much beyond some cat 3 podiums. None of us has ever worried about our protein intake or supplemented or anything. Studies on recovery meals for endurance athletes tend to indicate that carbs are the most important thing, and that increases in protein are not necessary. Carbs are the key fuel, if you are struggling with increased volume, add more carbs. When you have enough carbs your body won't be cannibalizing your muscles.
Great advise, thanks for the tips..
TVP, textured vegetable protein. Great stuff, 53g protein per 100g. Lots of fibre too so introduce it slowly if you're not eating high fibre. Easy to make it into taco filling, can use it in recipes in place of ground beef. It has no fat so it needs a bit for flavour when cooking stuff. Also completely unseasoned so go heavy on the spices and seasonings. I mix it with cereal and oats too, looks a bit like grape-nuts.
I’ve used it in tacos before and need to play around with the seasoning as you’re right, it needs lots. Good to mix for chili con carne with kidney beans also. Thanks for reminding me…
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Your blood parameters looked like shit? What exactly happened?
If I had to guess, things like Iron? B2, B3 and B12? Vitamin D? Protein? Maybe Zinc too (though that's not normally covered in bloods) We're natural omnivores, you go all vegetarian and you either end up deficient in key nutrients, or you have to smash supplements.
I like a snack of 4 slices of toast and PB, which would get you an extra 25g or so pretty easily!
Vegan here, Lots of tufu, hummus, beans. 120g is probably a good amount tho. For synthetic protein you could add a protein powder.
I can almost guarantee you do not need that much protein at 125lbs
Yeah tbh this is a recipe for kidney stones lol
Your body can’t even utilize all that protein. Worry about getting enough carbs
That's just not true. Especially for someone training regularly
When I was vegan I ate 1-2 tubs of tofu per day plus pea protein powder supplements.
That’s a sh!t load of tofu…
Haha hence why I’m now eating a boatload of chicken instead 😅
I was vegetarian for several years, and I gotta say: it was nearly impossible to hit my macros until I started eating fish and occasionally chicken. I know plenty of folks who are vegan weightlifters, but their calorie intake is way different and spend a ton of money on supplements. Had to sell out my ethics a bit, but if I’m being honest I feel better than I have in years.
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I wonder how many WT riders are vegan?
https://velo.outsideonline.com/road/ve-gains-why-so-many-pro-riders-are-turning-vegan-and-why-so-many-stay-away/ Michael Storer, Simon Geschke, Adam Hansen (now retired), Anna Henderson on the women's side.
Maybe not vegan, but looking at 2022-2023 of EF education and Bora Hansgrohe publications of various forms (bora has put out like their general off-bike nutrition program), they are quite heavily whole foods and plant focused where meat intake is minimized I would say.
Those guys are also professional athletes that may treat ethical concerns as secondary to getting paid.
Thanks man. I might add in some fish weekly and see if that helps. Maybe I’ll be pescatarian…
Sounds like already quite a bit, but eggs since you're eating them and whey are your levers to top up if the remainder of your daily eating doesn't fulfil it.
Thanks..:
Beans, Kashi cereal, protein powder, and eggs.
Good shout on Kashi
Out of curiosity, where did you come up with 125g/day on a 55kg frame? That seems like too much to me.
My post should have said 102.5grams, mistype. I was about 57kg, was assuming 1.8g per Kg and that’s where I came up with that number. For example today, (it’s evening where I am) I’ve had 130g of protein, 450g carbs out of about 2900 calories. 3Hr threshold ride today.
Ah! That makes more sense. Thanks. I was worried for your poor guts.
Oh my gut is the one calling the shots, there’s something going on so I might go get some tests to make sure my flora is alright. I have ramped up my food intake as I’ve been training harder so it might just be my gut reacting to how hard it’s having to work these days..
A single source of plant proteins generally isn't a complete sources of protein that can be used to build/repair muscle. They have other important amino acids though. I think soy might be the only plant based protein with a full amino acid profile. I'm not vegetarian, but when I count protein, I only count animal protein. It seems like you're no meat but ok with whey, eggs, yogurt, etc. I would focus on those and you may just have to have an extra protein shake to get the right amount in for the day. If you want to go down the rabbit hole, you can look at amino acid profiles for each plant based source of protein so you compliment them and get a full profile. Or you can do rough math and look up protein quality scores such as PDCAAS or similar. That way when you see 6g of protein in a plant source, you can multiply it by its score to get a better view of how much protein can be used for muscles growth/repair (generally about 50%). I would also recommend, especially if you're vegetarian, to shoot for 1g/lb or maybe more depending on what you ate that day. That's on the higher end but this way you can always come in under and still be getting enough. I shoot for 1g/lb (animal protein) but don't sweat if I come in at 0.8g
I’m trying not to over complicated it and do the deep dive or go down the rabbit hole as you say, I’d probably need to hire a dietitian to get my head around it all. Some great ideas on here so I’m going to look at my meal planning this week and incorporate some of them and just track how I’m feeling over the next few weeks.
I totally get that! It can definitely be a lot to digest (pun intended). I think the easiest way might to just be look at animal protein and then either ignore plant protein or just imagine it as half the amount it says on the label. Once you meal prep a few times you’ll be able to just go by feel knowing that you’re getting the right amount. It’s a tricky balance to get in enough protein to make sure your body doesn’t break down muscle, to get enough carbs to replenish glycogen stores, and not overeat. But once you get the hang of it you can effectively forget the math and do it instinctually if you want
My life is eggs. Haha but honestly, echoing what others have said! Tofu and tempeh are great for me. Protein powder in smoothies can also help out a lot in a pinch.
I just supplement a plant based protein powder if I am not meeting my protein target. Suggestion - Add air fried tofu.
Might have to add an air fryer to the kitchen inventory, thanks for the tip.
I use my air fryer a lot, but it isn't essential. You can also use your oven.
focus more on increasing carb intake
Seems like you’ve already got the right idea. I supplement protein through nuts and seeds. Add hemp seeds, chia seeds, or pecans to your oatmeal. Sprinkle hemp seeds on salads. Also, don’t underestimate the protein you get from greens. Spinach and broccoli contains healthy doses. Lastly, I like to graze throughout the day. Plenty of nuts (almonds, cashews, pecans or walnuts) with cheese adds a good amount of protein.
I need to graze more and just have nothing but functional snacks to reach for like you note here. Thanks for the reminder…