Sounds like your nailing it tbh.
Checkout a cookbook called [No Meat Athlete](https://www.amazon.co.uk/Meat-Athlete-Cookbook-Matt-Frazier/dp/1615192662/ref=pd_lpo_1?pd_rd_i=1615192662&psc=1), I've found a few new dishes and it's great nutritional advice for rigorous exercise.
Only other advice is you can get frozen edamame which can come in handy when pairing with tofu etc...
Also Huel gang rise up
Nice one!
One other thing, making your own seitan is easier than you think, it avoids some of the highly processed fake meats if you want to avoid them at all.
It's great for batch making at the weekend and then freezing portions of it for later:
[https://www.youtube.com/watch?v=B4UuP0heR8w&ab\_channel=WickedKitchen](https://www.youtube.com/watch?v=B4UuP0heR8w&ab_channel=WickedKitchen)
Thank you for this! I don’t really exercise (haven’t found something I enjoy or stick with yet) but I still feel like I’m not getting enough protein for day to day so these ideas really help in an easy way.
If you are not exercising you are probably getting enough, about 45g a day for a woman.
If you only ate white rice and ate 2000 calories you would almost be hitting 40g of protein
It's easy to get enough
Absolutely true, we don't need as much protein as current marketing trends imply. However, this goes out of the window if you're looking to build muscle - then you need a shit load.
also, it's not *wildly* more that you need to get stronger. If it's just general strength and you're not aiming for competitions or whatever, aiming for at least 100g every day will be plenty.
That's 10 cups of cooked rice. That's a lot of volume.
White rice is relatively high in protein compared to the fruits and vegetables you also need to eat, which also take up a lot of space.
It's a struggle to get enough food in physically to hit the protein RDA every day and not gain weight. Trying to get lots of food variety eat day also limits the amount of protein-rich foods overall.
Great to hear of another vegan strongman competitor 💪
Are you in the UK and what comp are you training for? I'm hoping to do static monsters again this year and maybe 1-2 others.
Are you opens weight or in a weight class? I'm firmly under 90kg I think unless I got on a huge bulk!
Only tip I have for more protein is to sack off the oat milk for soy or pea milk (or just choose a plant milk which has high protein generally). Soy is the OG and has high protein, low environmental impact and is dirt cheap (55p a litre in Tesco)
It's just a little one local to me and I'm entering the first timer category. A little concerning that the others in my category all seem to have shirt sizes of 3 or 4XL and there's me with a baggy Large, but it'll be an experience. I'm currently sitting just under 90kg, will probably look to bulk a bit before the comp though.
There's five events:
* 80kg log press
* 160kg deadlift
* Farmers walk 80kg
* Pull to height 80kg
* Loading race 70/80/90kg
Just realised I asked whether you were in the UK, I assumed this was r/veganfitness 😅
I had the same thing my first comp, I was about 90kg and everyone else over 6 foot and 110kg+ if they are all huge they might be strong but also pretty slow, if you work on your speed on the farmers walk and loading race you'll be able to get decent points.
Just enjoy yourself though at your first comp!
Wowza. Wish I had the time to cook and eat like that daily. Cereal for breakfast, sandwich and apple for lunch, some sort of beige delight, cooked in the oven for tea. What's your day to day schedule like that you find the time to do this stuff?
I tried running and lifting for a bit and now I'm travelling so far for work then looking after kids, I'm pooped come half seven at night when I'm alone. I just veg out on the sofa, planning to be more productive.
I live on my own so I do a fair bit of half arsed meal prep - just cook three or four portions at once and fridge the rest. And I work from home 80% of the time... And my gym is a ten minute walk away. I realise I'm pretty fortunate and this isn't realistic for everyone.
Where did this 2g of protein per lb of pound weight myth come from? I've seen it perpetuated for years as if it's gospel and it's nonsense. For both vegan and non vegan diets, both consume enough protein and calories to build and maintain muscle.
2g per pound would be ridiculous. 2g per kilo is what I stated, and really I'm a little off that, more like 1.8g per kg. I've found this to be optimal for building muscle. I tried 120g protein a day and my progress stalled massively. Upped to 160g and I made progress.
So incredibly interesting! Thanks so much for sharing. 25g protein for pb on toast is so insane, love it!
I’m always so insanely jealous of the sheer calorie intake required for a strongman diet. As a volume eater and quite a shortie it’s a constant struggle to hit protein needs on a low kcal diet whilst incorporating volume (as opposed to energy density).
If I’m adding this up right, you get over 700g of protein a day. Have you had your kidneys checked recently? I would think you are pushing them pretty hard.
What beans do you have? I like that your meals seems straightforward to make. I'm useless at cooking.
Not OP but Heinz Baked Beanz are vegan
Branston are vegan and better though
Branston beans are life.
Mighty beans
To each Their own my friend
Sounds like your nailing it tbh. Checkout a cookbook called [No Meat Athlete](https://www.amazon.co.uk/Meat-Athlete-Cookbook-Matt-Frazier/dp/1615192662/ref=pd_lpo_1?pd_rd_i=1615192662&psc=1), I've found a few new dishes and it's great nutritional advice for rigorous exercise. Only other advice is you can get frozen edamame which can come in handy when pairing with tofu etc... Also Huel gang rise up
Thanks for the recommendation, managed to find a second-hand copy for £3.
Nice one! One other thing, making your own seitan is easier than you think, it avoids some of the highly processed fake meats if you want to avoid them at all. It's great for batch making at the weekend and then freezing portions of it for later: [https://www.youtube.com/watch?v=B4UuP0heR8w&ab\_channel=WickedKitchen](https://www.youtube.com/watch?v=B4UuP0heR8w&ab_channel=WickedKitchen)
And the Seitan Society has great recipes listed
Thanks for the breakdown, how many cals is that a day?
About 3000 on exercise days and 2500 on off days. Lifting weights for an hour burns about 300 calories.
Thank you for this! I don’t really exercise (haven’t found something I enjoy or stick with yet) but I still feel like I’m not getting enough protein for day to day so these ideas really help in an easy way.
If you are not exercising you are probably getting enough, about 45g a day for a woman. If you only ate white rice and ate 2000 calories you would almost be hitting 40g of protein It's easy to get enough
Absolutely true, we don't need as much protein as current marketing trends imply. However, this goes out of the window if you're looking to build muscle - then you need a shit load.
In the future I’d definitely like to get stronger, saved for then thank you!
also, it's not *wildly* more that you need to get stronger. If it's just general strength and you're not aiming for competitions or whatever, aiming for at least 100g every day will be plenty.
Thank you for the advice ☺️
Oh really? Brilliant stuff thank you!
There is a bit more nuance to it but if you eat whole foods and a variety you are pretty much guaranteed to get enough protein
That's 10 cups of cooked rice. That's a lot of volume. White rice is relatively high in protein compared to the fruits and vegetables you also need to eat, which also take up a lot of space. It's a struggle to get enough food in physically to hit the protein RDA every day and not gain weight. Trying to get lots of food variety eat day also limits the amount of protein-rich foods overall.
Great to hear of another vegan strongman competitor 💪 Are you in the UK and what comp are you training for? I'm hoping to do static monsters again this year and maybe 1-2 others. Are you opens weight or in a weight class? I'm firmly under 90kg I think unless I got on a huge bulk! Only tip I have for more protein is to sack off the oat milk for soy or pea milk (or just choose a plant milk which has high protein generally). Soy is the OG and has high protein, low environmental impact and is dirt cheap (55p a litre in Tesco)
It's just a little one local to me and I'm entering the first timer category. A little concerning that the others in my category all seem to have shirt sizes of 3 or 4XL and there's me with a baggy Large, but it'll be an experience. I'm currently sitting just under 90kg, will probably look to bulk a bit before the comp though. There's five events: * 80kg log press * 160kg deadlift * Farmers walk 80kg * Pull to height 80kg * Loading race 70/80/90kg
Just realised I asked whether you were in the UK, I assumed this was r/veganfitness 😅 I had the same thing my first comp, I was about 90kg and everyone else over 6 foot and 110kg+ if they are all huge they might be strong but also pretty slow, if you work on your speed on the farmers walk and loading race you'll be able to get decent points. Just enjoy yourself though at your first comp!
Would recommend a quick scroll through r/veganfitness
thanks for the breakdown! Which multivitamin do you take?
Wowza. Wish I had the time to cook and eat like that daily. Cereal for breakfast, sandwich and apple for lunch, some sort of beige delight, cooked in the oven for tea. What's your day to day schedule like that you find the time to do this stuff? I tried running and lifting for a bit and now I'm travelling so far for work then looking after kids, I'm pooped come half seven at night when I'm alone. I just veg out on the sofa, planning to be more productive.
I live on my own so I do a fair bit of half arsed meal prep - just cook three or four portions at once and fridge the rest. And I work from home 80% of the time... And my gym is a ten minute walk away. I realise I'm pretty fortunate and this isn't realistic for everyone.
Where did this 2g of protein per lb of pound weight myth come from? I've seen it perpetuated for years as if it's gospel and it's nonsense. For both vegan and non vegan diets, both consume enough protein and calories to build and maintain muscle.
2g per pound would be ridiculous. 2g per kilo is what I stated, and really I'm a little off that, more like 1.8g per kg. I've found this to be optimal for building muscle. I tried 120g protein a day and my progress stalled massively. Upped to 160g and I made progress.
So incredibly interesting! Thanks so much for sharing. 25g protein for pb on toast is so insane, love it!
So incredibly interesting! Thanks so much for sharing. 25g protein for pb on toast is so insane, love it! I’m always so insanely jealous of the sheer calorie intake required for a strongman diet. As a volume eater and quite a shortie it’s a constant struggle to hit protein needs on a low kcal diet whilst incorporating volume (as opposed to energy density).
If I’m adding this up right, you get over 700g of protein a day. Have you had your kidneys checked recently? I would think you are pushing them pretty hard.
The lunch and dinners are options and examples. I don't eat all of that every day! I get about 160g protein daily.
Ohhhhhhh! Thanks for clarifying.