I recently came across those 2 youtube comments that got me wondering. They make it sound like its almost hard not to have too much protein on PB, but I just can’t get to understand how they can reach these numbers without relying on protein powders.
Are they exaggerating? Or do they just eat an enormous amount of food? Or eat more than 3000 kcal per day?
What’s the catch?
by Rotani_Mile
11 Comments
Even meat eaters rely on protein powders to consistently hit protein goals.
But you just have to find high protein foods that work for you. I use lots of setian, greek yogurt, protein bars, lentils, tofu, chickpea pasta, soy milk, etc etc etc etc.
Just look at what you eat on a daily basis and spend some time looking for a higher protein version of it, and if you can’t then try eating/cooking new things.
But also don’t be afraid of protein powder, I do 1-2 protein shakes a day.
They might just be thin. It was SUPER easy to get 2g/kg when I was 105 lbs and active. It’s only like 100g of protein.
What are you eating that has your protein intake so low?
My diet is high carb, moderate protein and low fat. From beans alone I am already getting 70 grams of protein a day. I do drink protein shakes (for the calories mostly), but without them, I still finish the day with 120 grams of protein which is roughly 1.7 g/kg for me.
There are some good arguments to limit protein intake, and I will probably lower mine in the future. However, it is still a fact that my physical recovery is faster when I am eating in this range.
Protein powder, seitan, tofu, beans, nuts. Get a serving of each of those daily and you’ll be at 100g+ protein easy peasy and still have loads of calories to spare.
There are a lot of posts on this topic on /r/veganfitness, if you can make it past all the shirtless posts
I really wouldn’t worry about it https://youtu.be/DMwf_9wqWY0?feature=shared
Who even gives a shit? There’s not a protein deficiency problem in this country, and protein doesn’t even help after a workout.
Given their mention of race weight, my guess is that they may be distance runners. If that’s correct, they could easily be on the low end of normal BMI, and likely consume very high amounts of calories. Running burns an extra 80-100 calories per mile (at least that’s what it is for a woman… Men might be higher…). Some long distance runners run 60-100 miles per week. If we take an easy number and say they run 70 mpw, and burn 100 calories per mile, then they would be burning an average of an extra 1000 calories per day. If their bmr is over 2000 calories per day, then they would need to eat over 3000 calories per day to maintain their weight.
Not sure how easy/hard it would be for a sedentary person to hit that protein level, but certain athletes can definitely put down a ton of food — swimmers need more calories than runners, but I don’t know nearly as many details for swimmers since my swimming skills are more at survival level. Maybe someday I’ll learn more!
I believe Baldy gets that much protein heh. He’s very thin. Also, tofu, tempeh, and especially seitan are full of protein. I’m not sure if Baldy eats any of those things, but I guess he must be?
Tbh I don’t. I am not sure how much of a problem it is/will be. I struggle to get 1g per kg and am often under. I eat almost exclusively whole grains, legumes, and nuts & seeds daily including soy & soymilk (+ fruit & veggies). Pasta, which I often have for dinner with my kids, bumps my protein up because it’s fortified. I’m not a huge fan of the processed faux meat or seitan which I know would help raise it. I do like TVP but I don’t eat that every day. Maybe once a week. I am not interested in using protein powder. I exercise and am in good shape and lift weights, do balance work, jump rope. I’m not trying to grow big muscles, as long as I feel strong and am able to do what I want to do, I’m not sure how it’s harmful to get less than that recommended amount of protein. I seem to meet all of my other nutrient targets. Calcium is the only other one that I’m lower on but I hit the WHO recommendation just not USDA.