Comment by throwaway2037
3 days ago
The latest in body building science recommends 1g of protein per day per 1lb of body mass (or 2.2g per 1kg for metric folks).
> I ate between 120and 140g of protein per day, without any shakes.
How did you do that in a plant based diet? What were your largest sources of protein? (To be clear: I'm doubting that you did it. I am genuinely curious.)
> The latest in body building science recommends 1g of protein per day per 1lb of body mass (or 2.2g per 1kg for metric folks).
I wasn't that serious about the whole thing, but I read somewhere that the benefits decline rapidly after 1.6g/kg bodyweight. That was the reason I didn't do any shakes.
> How did you do that in a plant based diet
Beans and whole grains. I realized that fat intake was limiting my protein access so I cut fat down do between 10 and 20% of energy intake. That means you have to chew down a whole lot of bulgur and beans. I ate about 3000 calories (I do a lot of swimming) and then you only need about 18% of energy from protein to reach 140g. Easy peasy.
I also made my own firm tofu (i was cheap). I could easily eat 200g of tofu a day.
Definitely possible - I used to get 100g easily. Simple example would be some granola (with lots of nuts/seeds) with soya milk for breakfast, big tofu scramble for lunch, poki bowl with lots of veg, edamame and tempeh for dinner. You could probably just do this with big portions to get to 130 tbh.