A lot of guides online suggest some hard to get or not widely available foods (idk where to find tempeh and quinoa is a bit expensive, for example). But I'm kinda doing the math in my head and having a hard time meeting protein intake goals (probably about 150g per day at least). I did get a protein supplement and it will help I guess, but im not great at meal planning. For anyone who lifts and is vegan, what do you do?

  • gueybana [any]
    ·
    4 months ago

    Most studies I've read put it more at .7g or .8g at most for 1 lb of target body weight, and this is only if you plan on getting incredibly beefy.

    There’s been a lot of research done about this and it’s been more in favor of the ‘bro science’ stuff than what you’re proposing. You can generally get away with less protein/bodyweight if you’re bulking than if you’re cutting. .7g is fine if you want to build muscle ie with caloric surplus, 1.0 is what you want to stick to if you’re trying to burn off fat and keep muscle.

    • erik [he/him]
      ·
      4 months ago

      I would disagree. See Stronger by Science here, which recommends .8 at the top end based on a meta-analysis of multiple studies: https://www.strongerbyscience.com/athlete-protein-intake/

      Also this Jäger et al study is referenced often, which puts the top end at .9, which is approaching the "bro science" number, but still isn't quite there. https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8

      And this is specifically for folks looking to get particularly strong and not just lift for their health. Without OP's goals, cannot say for sure what would be best, but regardless, 1:1 is probably overkill.

      • Assian_Candor [comrade/them]
        ·
        4 months ago

        Might be some confusion here as the target is typically 1g per pound of lean body mass which if you're 15-20 pct body fat like most fit people works out to .8 per pound

        • erik [he/him]
          ·
          4 months ago

          For sure. I think that 1:1 ratio accidentally got attached to total body weight just because it's easier to remember. If OP has access to reliable body fat detection, they can get an even better idea of good daily protein. And of course, all of this is just guidelines, different bodies react differently. There are plenty of people that react well to a ratio even higher that 1:1. I was just seeing OP struggling with 150g and so wanted to make sure they actually need 150g.