I don't think you'll ever understand the true extent of how much you guys have helped people with their running. I am just over a month in with my running goal. Couch to 5k. I am on 4K easy runs. Part of the credit goes to you.
There’s a new study that tracked protein synthesis over 12+ hours and found people could absorb way more than 30g per dose. David Roche wrote about it for Trail Runner magazine I believe.
Magnets on your bibs are the way to go, no more holes in your tops/ sticking pins in yourself/ frantically trying to find four pins the same. I have the runr magnets and they are super strong. Slight disclaimer, they are so strong I have got attached to my car and a metal fence, also if you bend over the top and bottom of your bib will stick together but I wouldn't go back to pins. Keep up the good work, you are my absolute favourite podcast
i'd love a weekly UA-cam pod please! Also, magnets (runr) were a game changer for me. No more faffing around with safety pins and I've never had a bib come loose over tens of events, road and trail in some pretty awful condiitons.
Meeting you in Birmingham felt like stepping into a parallel universe of unexpected inspiration. A massive shoutout to Rick for sprinkling some motivational magic my way. I had grand plans for the Birmingham Marathon this year, but my self-doubt was building a fortress, and I tend to procrastinate like it's an Olympic sport. When I hesitated about participating, Rick hit me with a profound 'why not'? Now, I'm proudly registered for my second marathon in May. Huge thanks to Rick and the entire squad for being the catalysts of motivation - you've turned doubters into determined runners. So, if doubt knocks on your door, find your inner 'why not,' sign up for that race, break your personal best, and let the hilariously unexpected journey unfold!
Vegan for many years now and tofu and beans are great sources of protein. Often have one of those two things in most of my meals. Nuts and legumes are great too. Pretty easy to hit protein needs.
Sorry Rick, it looks like everyone wants the podcast on UA-cam every week. Including me. On a positive note, it's a great watch. Well done! Congratulations on the award too 🎉
Congratulations on the podcast award it's so well deserved, and please put the podcast on UA-cam every week if it's not to much trouble, I really enjoy watching it. Keep up the great work.
Andy, regarding your Vegan question: I embraced a vegan lifestyle a year or two into my running journey, and the impact on my performance was truly remarkable. Not only did my runs become easier and slightly faster, but my recovery time significantly improved. Addressing the protein concern, it's actually quite manageable on a plant-based diet. Considering that all protein originates from plants (well, amino acids, but let's keep it simple), getting your protein directly from plants eliminates the middle "moo." Virtually every seed, not just hard grains but also legumes and nuts, contains a high percentage of protein. For a well-rounded protein intake, diversify your plant-based diet until you feel satisfied. If you're ever concerned about meeting your protein needs, include legumes in your meals - think hummus, baked beans, pea soup, rice with lentils, and more. The options are plenty, and you'll find that achieving adequate protein on a vegan diet is both feasible and delicious.
Just chiming in to add another vote to the vegan band wagon. There are some big sources of protein that you can add to your meals: tofu, beans, nuts... But don't forget that the little stuff adds up too. Ground flaxseed (buy it ground, not whole because the whole ones are sort of too small to chew, so they tend to go right through like corn) has 2 grams of protein per tablespoon, which is just the right amount to add to your oatmeal without it tasting too health-food-y, and also lowers your blood pressure, your cholesterol, and your risk of cancer. A 1/2 cup of dry rolled oats makes a full bowl of oatmeal and has 5 grams of protein, lowers your cholesterol, and helps control blood sugar well enough that oatmeal diets were the standard of care for diabetes before modern drugs. A cup of cooked brown rice has 5 grams of protein, a 1/4 cup of dried farro makes about a cup cooked and has 6 grams. A cup of raspberries or cherries has a gram and a half. A cup of broccoli has 2.5 grams of protein, a cup of cooked kale has 3.5 grams... The little bits and pieces you eat during the day add up, so just be sure your meals and snacks are made of produce, whole grains, beans, and nuts, instead of packaged convenience stuff, and you'll be fine. Bigger or more active people have higher protein needs, but bigger, more active people also have higher calorie needs, so they just tend to eat a bit more. If what you are eating is well-balanced, eat the right amount of food for you, and your protein should be well taken care of because when you eat more food in general, you'll be getting more protein too.
I agree, good point. I would just add that bioavailability is slightly lower than with animal protein as lot plant protein is contained in structural fiber which gets degraded only in the colon so we can’t absorb some of these amino acids. I’m only saying here that on vegan diet people should overshoot protein targets to be at the same level as if they would consume animal proteins too. That’s why I would recommend vegan shake supplements after workouts.
I reiterate this point. Veganism is definitely beneficial to an active lifestyle. Interesting point about helping the gut heal after a run…I shall be mindful of when I eat after a run now. Thanks for the tips. You guys are very funny.
8 місяців тому+18
As a vegetarian runner who doesn’t eat eggs, tofu is my best friend and the way I manage to start my day with +20g of protein. Beans (and lentils, edamame, peas…) are also a great source and loaded with carbs. I’m in a caloric deficit atm so sometimes I’ll have a vegan protein shake to get to my ~100g protein/day without eating too many calories, but if that’s not an issue, it’s 100% possible to achieve the protein goals without supplements.
Well done for not forgetting the Vegan Runners. I have been Vegan and a member of UK Vegan Runners running group for nearly 6 years. There are a lot of Vegan Protein sources like Tofu, Tempeh, Beans, Edamame Beans, Peas, Legumes like Lentils, Chickpeas, Seitan, Quinoa, Whole Grains, Nuts, Seeds, even Green Vegetables.
Although it's much easier to spread out your daily protein intake, the info presented at 20:25, has been scientifically proven as inaccurate. The human body will use all the protein you give it. None of it, "Goes to waste."
@runningchannel it's called "The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans" and came out last year!
The 30 minute anabolic window post workout has been long debunked by lots of studies... best way to do it is to eat the adequate amount which, to be sure you meet it, is 2g/kg and you can take take protein throughout the day not necessarily after or before the workout
So nice to see TRC not turning veganism into an easy punchline for this topic 😅 I've been vegan for about 3 years now, not at all for health reasons, and generally find it very easy, at least in the Netherlands. Breakfast for me is the key, I'll have a big portion of overnight oats in vegan yoghurt, with some dark chocolate in it. High protein, high carbs and super delicious. More generally, I'd say your points on glycogen and spreading your proteins are key too. I tend to eat a lot of slow, nutritious carbs, so for instance a lot of pasta or wholemeal bread, avoiding rice which is low in protein (you'd be surprised at the protein content of pasta or a good bread). But of course lentils and beans are great too, and I do eat quite a few "fake meats" based on soy, pea or wheat proteins as these are plentiful in the NL. No protein shakes or supplements though, those are unnecessary. All this gets me through 5-6 running sessions a week, breaking my Parkrun PBs by minutes (thanks to the motivation TRC gives me!) and still improving, so I do use up quite some energy. I wouldn't credit the veganism as I just don't have the evidence for it and I'm not doing it for health, but I'm definitely convinced it's at least not holding me back at all.
I'm Vegan and I find getting my daily protein intake rather easy. I have things like Seitan, tofu, tempeh, nuts, peanut butter, yeast flakes, lentils and etc and the odd protein shake a day. Vegan runners website also have tips and tricks for incorporating the different macro and micro nutrients into your diet. Also other youtubers like Ben Parkes who's vegan does what he eats for the day videos, which is a good way to be inspired.
As an older runner , who is doing my best to keep my muscle mass while running I consume a lot of protein. Hule black for lunch , and a whey protein shake on normal days 64g ( on top of breakfast and dinner) and hule black and 2 protein shakes on workout days 88g. Likely some of it goes to waste . But would rather have a little excess than not enough especially now when I am on a marathon training block.
Huel black is amazing and vegan.. (which answers another question). There are also many vegatarian and vegan sources of high quality protein - which are a lot cheaper than the animal sources. Takes some research though.
If you have healthy kidneys no problems go ahead. Be careful though with kidney diseases (like me), quote: "A high protein intake has been shown to accelerate kidney damage in people who have kidney disease. However, higher protein diets don't adversely affect kidney function in healthy people."
My whole young and young adult life I thought I was unathletic and that excericse was just not for me. After I'd gone vegan for ethical reasons and started eating more WFPB, I found I had so much excess energy and I felt so 'light' that I craved running for the first time in my life. I'm now in the best shape of my life. I know this isn't everyone's experience, but I urge everyone - don't discount veganism and don't listen to the myths and propoganda. You can thrive on this diet
My tips for vegetarian protein intake: - Add beans, lentils or chickpeas to lunch and dinner. They're very verstatile. Think blackbean burger, lentilsoup, chickpea 'tuna'. - Soy milk is quite high in protein. - I eat two eggs on two pieces of full grain bread. Full grain bread in the Netherlands (where I am), are 6gr of protein a slice. I put cottage cheese under it, which often makes a lunch of 25-30gr of protein. - Nut butters on bread, on ricecrackers, with apple/banana as a snack or in your oats. Oats themselves are also quite high in protein, especially with soy/oat milk. - You can easily make wraps with red lentils that are very high in protein, you only need water and lentils. - I often put cashews or walnuts on pastas or rice dishes. This levels the protein intake up a bit
Good talk but you didn’t focus much on the protein. Sources and bioavailability animal vs plant, underestimated values by RDA and body needs after workouts, enough vs optimal. New studies indicating we can process more than 30g…etc
Love to see you on you tube weekly. Btw another idea for Andy to run is Marathon pour tous. Organized by the Paris Olympic committee where they offer 40k people a chance to run a marathon on the exact route of the Olympic marathon. I just won my entry ticket and am looking forward to running it.
Holy moly I absolutely have always thought this was a twice a month deal..! We've been missing half of this golden content. Please put the others on UA-cam too!
@@runningchannel for me beans mostly. Soya yogurts, milk. Etc. Cant say I give it much thought day to day to be honest. 😊 Bean burgers are good and beans in curries and chillis.
We know this already from medical sports association and sports MDs 1.5-2g per kg per day with at least 30g at a time for muscle synthesis. You should move to 2.2 or higher when injured.
I’m veggie but often have accidental vegan days. Obviously there’s protein powder and bars, but protein yoghurts and protein “puddings”, many of which have not much sugar nowadays. I don’t know if they’re super healthy honestly but I’m willing to bet they’re healthier than most other foodstuffs. You can get vegan protein yoghurts now too by Alpro, 15g per 200g pot A lot of meat alternatives like Quorn have lots of protein too. Also you can get porridge with protein added now too. It’s actually not too difficult to intake lots of protein as a non meat eater
I stopped using safety pins on my bibs and now only use magnets. First, It's the green choice. It's a learning curve to placing them but I have it down now. Pro tip, you don't need to place the magnets at the edges where you would add a safety pin. I secure them about an inch/2.5 cms in from the corners and they work well. They stay secured in high winds and poor weather. Chicago tested. And, you really only need to use three. I use Racedots.
Not sure if it helps me but I try to have 500ml of protein milk (is that a thing in the UK) in the 30 mins after exercise 5.4g protein per 100ml, so 27g (4.8g of sugar per 100ml) Avonmore (Irish milk brand) do it and the vanilla flavour is really nice
Andy, good luck with your goal of reducing your animal product consumption in 2024. I’ve been meat free since 2013 and vegan since 2016. I run regularly, I completed my first marathon last year and am training for a pb this year. I also do CrossFit and powerlifting. I try not to give unsolicited advice, but since you asked here goes. Everything about being vegan, including protein intake, is about being mindful. Instead of getting Thomas everything bagels, for example, that have 7 grams of protein, I get the Dave’s brand that has 13. If I’m going to eat tortillas, I’ll get the pea protein ones from mission that have 7 rather than other ones that have 3. Those seem like inconsequential substitutions, but they are easy and they add up throughout the day. I do drink a protein drink before bed. There are people who say that’s not good for your sleep, but then others who say your body will use that during the night to help with recovery. It works for me but every body is different. I use Huel for my protein and I also keep their hot and savory dehydrated meals on hand as something quick and easy to make that has balanced macros. I do track my macros using the macro factor app. Hope this helps!
If you look at the diets of Kenyans, Ethiopians and Ugandans (the best runners) they tend to be carb-centric (rice, potatoes, beans, etc) and mostly plant-based except for some eggs, some dairy and occasionally meat. They don't worry about protein bars or shakes or anything (which is a weird obsession of the West). In his prime, Haile Gebreselassie wasn't smashing protein shakes pre/post workouts. I recommend Out of Thin Air which goes a little more in-depth. Good discussion overall, but I'm surprised this point didn't come up!
Interesting discussion about sources of protein and particularly veggies and vegans. I've been interested in becoming veggie / vegan, and I found it interesting that you say it's a fallacy that it's harder/impossible to get enough protein, it clearly is as there's just less pure protein sources. As meat eaters we've got lots of options in the form of chicken, turkey, ham, lean mince. With vegan it seems tofu is the main food that is largely protein - lentils, beans etc are carb sources that contain protein. Not necessarily a bad thing, but it does make it harder to get the macro split right. There's also the quality of protein source to be considered - I'm by no means an expert, but it's my understanding that protein from Milk and Eggs is higher quality than Beef and Chicken, which in turn is higher quality than Soy, whey concentrate, pea etc. Basically if you did a podcast on it, with some more detail I'd be interested in learning! Lastly I believe the 20-30g max protein per sitting has been debunked.
I’ve been vegetarian almost my whole life and am primarily vegan now, there are sooooo many protein-infused options and whole food options to get food in. Beans and rice is a basic meal that provides all essential amino acids, quinoa on its own. To get purely grams of protein, I’ve incorporated chickpea based pasta instead of wheat pasta which is huge
With regard to getting enough Protein - Watch the movie “The Game Changers” that shows a lot of vegan athletes and how being vegan doesn’t cause a problem for getting enough Protein. Many vegan Athletes and Body Builders get enough protein (without added supplements) and find that it only apdo they do well, their recovery time is even easier than before they were vegan. Also check out the book “The Plant Based Athlete”. Yes weekly podcasts would be great. Love your channel.
Maybe a follow up about other nutritional supplements for before/during/after runs, such as: what are the benefits of 'once a day' supplements (often green, without going into specific brands), does increasing your vitamin intake have any benefit, how often should you be eating gels on race day, is carb loading a myth or not. Or a more personal question: I'm on my taper for my first marathon. Do you have any advice on what I should / should not be doing? I'm keen to avoid picking up any illnesses as that would be a very annoying way to hamper my performance, so are there any tips for that?
Veggie tip: hummus and similar bean spreads. You can make these from any bean and the flavour combos are endless. I personally love white bean, sun-dried tomato and herbs. Easy snack on a piece of Ryvita or whatever you like or add a bit to the side of your plate. I make a big batch once or twice a week and it keeps well in the fridge or freezer. Budget friendly and gives you a decent amount of protein. Minimal prep needed so by far the easiest solution if you need to add some throughout the day.
In summary, people should get 30g-55g x 3 daily (90g-165g per day depending on your size) and each serving should have adequate amount of leucine amino acid (required to initiate protein synthesis) - too little of total protein or too little leucine and your muscles will not get to use it… it’s all or nothing with proteins for muscle growth/maintenance…
98% planted based diet, i do rarely eat cheese, eggs and even meat and I’ve just completed the Arc of Attrition. I train 75+ miles per week every week, climb and have a reasonable s&c program. I have no issue with people eating meat, you do you but don’t think you have to.
Again, 20g protein bar would NOT be enough for muscle rebuilding/ growth… there has to be a minimum amount (which seems to be above 25g) AND it’s important to have protein with the right amount of leucine… otherwise, it goes to your liver…
I don't believe you have to stick to 20g of protein at a time - I think factors such as fibre/stomach emptying/balanced macronutrients play a role too. So a 40g protein shake would not be as well absorbed as a 40g balanced meal or shake with fruit and fats added in which slows digestion and enables fuller absorption. Highly debated either way 😅
Vegetarian and non-egg eater here: my nutritionist has my goal of 109g of protein but I've never hit that unless I'm eating when I'm not hungry so I'm around 80-90g on a good day. My favorite protein source is the plant based shakes I get at the store (20g, no sugar!) and I have 1-2 a day😅
The slower runner adjustment question is something I was wondering about as well. I have been training for my first half, with a goal of 2:30. I was doing the Jeff Galloway plan on my garmin, which was good generally, but I found 1 thing that causes me issues. The long runs get very long for a slower runner. The last long run I did (ended up with a bit of a foot injury from it) was a scheduled 25k easy run. I don't know if it is typical to overshoot the race distance in training but that is what it had me doing, and to do it at "long easy" pace would put me out at very nearly 4 hours for a half training run.
Reply about the magnets on your race bib, I used them a for while and found that they never came off by themselves, I did however knock one off with my arm swing. Since I have not used them since. I am currently using double sided tape that they call bib tape and I’m finding them fantastic. Stick it on anytime and they just tear off not signs of residue or excess tape left on my clothing!
Can you revisit the protein topic as I think quite a lot is out of date. 1.65 X your body weight is high even for bodybuilding and as others have commented there is some good evidence that we can absorb more protein in a meal but that spreading through the day optimises absorption. Weekly you tube all the way!
We are a vegan couple and get a lot of protein and nutrients in my tofu, full grains, soy meat, lentils, beans, rice, nuts and oats with soy milk We track since working out to know if we eat enough and cover the nutrients. It’s good to have Vitamine c with iron to take it in better (paprika or orange to lentils). Online you will find a lot of inspiration :)
Guidelines for Olympic level endurance athletes here in Norway is as follows: As long as you eat normal varied food and enough calories, you dont have to worry about getting enough protein.
I have a set of magnets for my bibs (bibbitz is the brand I use). They work great, but they are fiddly to set up. Sometimes I try adjusting the position of the bib after putting it on, and it ends up folded.
Hey, I think something important you missed out in the protein conversation is complete vs incomplete protein. Especially if you're plant-based, getting complete protein is something you have to pay attention to, as e.g. pea protein doesn't contain all the essential amino acids at the required proportions.
I am pretty sure the 20-30g amount of protein can only be absorbed or utilized at once is not true. But I am no expert. Something that I have heard that is debunked to be untrue.
You pin your bib to your "vest" in the UK, but in the States you pin your bib to your singlet or shirt. We in the US do not wear vests ("waistcoats" in the UK) to races.
1.6g/kg is the bottom of the range for people trying to pack on muscle through resistance training. Very interesting to see the numbers for the running context.
I have used the magnets and never ever had any trouble with them. I use them all the time. I’m regards to protein and being vegan the issue is not getting enough protein it is getting the right amount of the amino acids. It can be complex so you probably should get assistance from a dietitian to help you.
I'm amazed that in 2024 the best solution to attach a bib is still by the same old safety pins. I would hazard a guess that these days this is the most frequent use of a safety pin.
Andy you almost namechecked my running club! "Are you a Vegan and a runner?" I can tick those boxes I'm a member of Vegan Runners! We are the most represented club at Park Run 💚🖤 I get my protein most from Beans, Greens and Grains. It is easily missed and often forgotten that you still get Protein from foods that are better known for being carb heavy. Oats, Rice, Broccoli are prime examples. It all adds up, combined with lentils, tofu, tempeh and beans...I'm quietly confident I get more protein than many non vegan friends 👍
Number goes on the front of the tshirt unless its a trail race/ultra and then it goes on your shorts becuase you might have to take jackets on and off.
Triathlon has some crazy rules re:bibs. You need it on your back for the bike but front for the run, so you have to pin it to a belt which is very annoying on the run (at least for me)
If you test safety pins vs magnets I’d love to see you include race belts as well. They’re very common in triathlon because you can have your number at your back for the bike and then spin it around to the front for the run. It’s nice for running races too because you can store a few gels in it (especially with the aforementioned pocket problems with running shorts).
Please put the podcast on UA-cam every week!! I find it so much better watching and seem to take a lot more from it
I'd love the podcast on UA-cam every week, even though I listen on Spotify too!
I tend to miss the podcasts that are not on UA-cam, and have to catchup later on, please have them all on UA-cam!
Aren't you distracted when running then? 😉
Please put the podcast on UA-cam every week! Pretty please!
Hear, hear
Yes please put the podcast on UA-cam every week, I do my S&C in front of the TV watching you guys; more UA-cam podcasts = more S&C for me :)
I don't think you'll ever understand the true extent of how much you guys have helped people with their running. I am just over a month in with my running goal. Couch to 5k. I am on 4K easy runs. Part of the credit goes to you.
There’s a new study that tracked protein synthesis over 12+ hours and found people could absorb way more than 30g per dose. David Roche wrote about it for Trail Runner magazine I believe.
Yes! Please add it to UA-cam every week as I forget to check podcasts. 😂
Hi 😂 Dawn here, still awake and deffo got my teeth in.
❤
Magnets on your bibs are the way to go, no more holes in your tops/ sticking pins in yourself/ frantically trying to find four pins the same. I have the runr magnets and they are super strong. Slight disclaimer, they are so strong I have got attached to my car and a metal fence, also if you bend over the top and bottom of your bib will stick together but I wouldn't go back to pins.
Keep up the good work, you are my absolute favourite podcast
i'd love a weekly UA-cam pod please! Also, magnets (runr) were a game changer for me. No more faffing around with safety pins and I've never had a bib come loose over tens of events, road and trail in some pretty awful condiitons.
Meeting you in Birmingham felt like stepping into a parallel universe of unexpected inspiration. A massive shoutout to Rick for sprinkling some motivational magic my way. I had grand plans for the Birmingham Marathon this year, but my self-doubt was building a fortress, and I tend to procrastinate like it's an Olympic sport. When I hesitated about participating, Rick hit me with a profound 'why not'? Now, I'm proudly registered for my second marathon in May. Huge thanks to Rick and the entire squad for being the catalysts of motivation - you've turned doubters into determined runners. So, if doubt knocks on your door, find your inner 'why not,' sign up for that race, break your personal best, and let the hilariously unexpected journey unfold!
It was so lovely meeting you! So glad you signed up for the marathon 💪💪
Absolutely brilliant for you! 👏 good luck with it all.
100% put the podcast on UA-cam every week, loving the content guys, keep it up! And congrats on your running show award 🎉
Andy going “I worry about you sometimes…” I quite literally almost spit my tea out 😂
Vegan for many years now and tofu and beans are great sources of protein. Often have one of those two things in most of my meals. Nuts and legumes are great too. Pretty easy to hit protein needs.
Sorry Rick, it looks like everyone wants the podcast on UA-cam every week. Including me. On a positive note, it's a great watch. Well done! Congratulations on the award too 🎉
As a vegetarian runner I have no issues and don't take any supplements. I just try to eat a lot of fresh and unprocessed food.
👏👏
Congratulations on the podcast award it's so well deserved, and please put the podcast on UA-cam every week if it's not to much trouble, I really enjoy watching it. Keep up the great work.
Andy, regarding your Vegan question: I embraced a vegan lifestyle a year or two into my running journey, and the impact on my performance was truly remarkable. Not only did my runs become easier and slightly faster, but my recovery time significantly improved.
Addressing the protein concern, it's actually quite manageable on a plant-based diet. Considering that all protein originates from plants (well, amino acids, but let's keep it simple), getting your protein directly from plants eliminates the middle "moo." Virtually every seed, not just hard grains but also legumes and nuts, contains a high percentage of protein.
For a well-rounded protein intake, diversify your plant-based diet until you feel satisfied. If you're ever concerned about meeting your protein needs, include legumes in your meals - think hummus, baked beans, pea soup, rice with lentils, and more. The options are plenty, and you'll find that achieving adequate protein on a vegan diet is both feasible and delicious.
well put, i was pretty much going to say the same thing 😀
Avoid the middle moo...😂 ❤ ps your post made me hungry.... fortunately I have some black sesame+chickpea hummus!!
Just chiming in to add another vote to the vegan band wagon. There are some big sources of protein that you can add to your meals: tofu, beans, nuts... But don't forget that the little stuff adds up too. Ground flaxseed (buy it ground, not whole because the whole ones are sort of too small to chew, so they tend to go right through like corn) has 2 grams of protein per tablespoon, which is just the right amount to add to your oatmeal without it tasting too health-food-y, and also lowers your blood pressure, your cholesterol, and your risk of cancer. A 1/2 cup of dry rolled oats makes a full bowl of oatmeal and has 5 grams of protein, lowers your cholesterol, and helps control blood sugar well enough that oatmeal diets were the standard of care for diabetes before modern drugs. A cup of cooked brown rice has 5 grams of protein, a 1/4 cup of dried farro makes about a cup cooked and has 6 grams. A cup of raspberries or cherries has a gram and a half. A cup of broccoli has 2.5 grams of protein, a cup of cooked kale has 3.5 grams... The little bits and pieces you eat during the day add up, so just be sure your meals and snacks are made of produce, whole grains, beans, and nuts, instead of packaged convenience stuff, and you'll be fine. Bigger or more active people have higher protein needs, but bigger, more active people also have higher calorie needs, so they just tend to eat a bit more. If what you are eating is well-balanced, eat the right amount of food for you, and your protein should be well taken care of because when you eat more food in general, you'll be getting more protein too.
I agree, good point. I would just add that bioavailability is slightly lower than with animal protein as lot plant protein is contained in structural fiber which gets degraded only in the colon so we can’t absorb some of these amino acids.
I’m only saying here that on vegan diet people should overshoot protein targets to be at the same level as if they would consume animal proteins too.
That’s why I would recommend vegan shake supplements after workouts.
I reiterate this point. Veganism is definitely beneficial to an active lifestyle. Interesting point about helping the gut heal after a run…I shall be mindful of when I eat after a run now. Thanks for the tips. You guys are very funny.
As a vegetarian runner who doesn’t eat eggs, tofu is my best friend and the way I manage to start my day with +20g of protein. Beans (and lentils, edamame, peas…) are also a great source and loaded with carbs. I’m in a caloric deficit atm so sometimes I’ll have a vegan protein shake to get to my ~100g protein/day without eating too many calories, but if that’s not an issue, it’s 100% possible to achieve the protein goals without supplements.
Well done for not forgetting the Vegan Runners. I have been Vegan and a member of UK Vegan Runners running group for nearly 6 years. There are a lot of Vegan Protein sources like Tofu, Tempeh, Beans, Edamame Beans, Peas, Legumes like Lentils, Chickpeas, Seitan, Quinoa, Whole Grains, Nuts, Seeds, even Green Vegetables.
Although it's much easier to spread out your daily protein intake, the info presented at 20:25, has been scientifically proven as inaccurate. The human body will use all the protein you give it. None of it, "Goes to waste."
Yeah new research suggests that eating 100gr in one meal even suggests that your body uses it even more efficient.
Knowledge is constantly evolving.
Which study’s have proven that?
@runningchannel it's called "The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans" and came out last year!
The 30 minute anabolic window post workout has been long debunked by lots of studies... best way to do it is to eat the adequate amount which, to be sure you meet it, is 2g/kg and you can take take protein throughout the day not necessarily after or before the workout
So nice to see TRC not turning veganism into an easy punchline for this topic 😅 I've been vegan for about 3 years now, not at all for health reasons, and generally find it very easy, at least in the Netherlands. Breakfast for me is the key, I'll have a big portion of overnight oats in vegan yoghurt, with some dark chocolate in it. High protein, high carbs and super delicious.
More generally, I'd say your points on glycogen and spreading your proteins are key too. I tend to eat a lot of slow, nutritious carbs, so for instance a lot of pasta or wholemeal bread, avoiding rice which is low in protein (you'd be surprised at the protein content of pasta or a good bread). But of course lentils and beans are great too, and I do eat quite a few "fake meats" based on soy, pea or wheat proteins as these are plentiful in the NL. No protein shakes or supplements though, those are unnecessary.
All this gets me through 5-6 running sessions a week, breaking my Parkrun PBs by minutes (thanks to the motivation TRC gives me!) and still improving, so I do use up quite some energy. I wouldn't credit the veganism as I just don't have the evidence for it and I'm not doing it for health, but I'm definitely convinced it's at least not holding me back at all.
yes please put everything on youtube as well :) concidering BIB, I recommend magnets.
Been watching this since ep. 1 and never realized I had been missing half of the shows! Very glad that you brought this up :D
As someone who only has seen the UA-cam vids: A podcast every week?! Please put them up as videos, I love watching you three banter back and forth!
Andy's haircut makes it look like theres a black outline around his head 😁
😂😂
I'm Vegan and I find getting my daily protein intake rather easy. I have things like Seitan, tofu, tempeh, nuts, peanut butter, yeast flakes, lentils and etc and the odd protein shake a day. Vegan runners website also have tips and tricks for incorporating the different macro and micro nutrients into your diet. Also other youtubers like Ben Parkes who's vegan does what he eats for the day videos, which is a good way to be inspired.
Great tips! Thanks Sophie
I listen to you when I'm running it helps with my cadence and it helps me forget the pain when I run
As an older runner , who is doing my best to keep my muscle mass while running I consume a lot of protein. Hule black for lunch , and a whey protein shake on normal days 64g ( on top of breakfast and dinner) and hule black and 2 protein shakes on workout days 88g. Likely some of it goes to waste . But would rather have a little excess than not enough especially now when I am on a marathon training block.
Huel black is amazing and vegan.. (which answers another question). There are also many vegatarian and vegan sources of high quality protein - which are a lot cheaper than the animal sources. Takes some research though.
If you have healthy kidneys no problems go ahead. Be careful though with kidney diseases (like me), quote: "A high protein intake has been shown to accelerate kidney damage in people who have kidney disease. However, higher protein diets don't adversely affect kidney function in healthy people."
@@dresden_slowjog Thank you for the information (I was not aware )
I watch the podcast on youtube!
YES, get it on You Tube EVERY WEEK PLEASE 🙏 🎉
Fun fact: all names end with ey.
Definitely reach out to vegan runners and get them involved if you do a vegan thing
Also, congratz on the award, and every week on youtube please. You're my post-long run viewing. :)
My whole young and young adult life I thought I was unathletic and that excericse was just not for me. After I'd gone vegan for ethical reasons and started eating more WFPB, I found I had so much excess energy and I felt so 'light' that I craved running for the first time in my life. I'm now in the best shape of my life. I know this isn't everyone's experience, but I urge everyone - don't discount veganism and don't listen to the myths and propoganda. You can thrive on this diet
you tube every week please!
My tips for vegetarian protein intake:
- Add beans, lentils or chickpeas to lunch and dinner. They're very verstatile. Think blackbean burger, lentilsoup, chickpea 'tuna'.
- Soy milk is quite high in protein.
- I eat two eggs on two pieces of full grain bread. Full grain bread in the Netherlands (where I am), are 6gr of protein a slice. I put cottage cheese under it, which often makes a lunch of 25-30gr of protein.
- Nut butters on bread, on ricecrackers, with apple/banana as a snack or in your oats. Oats themselves are also quite high in protein, especially with soy/oat milk.
- You can easily make wraps with red lentils that are very high in protein, you only need water and lentils.
- I often put cashews or walnuts on pastas or rice dishes. This levels the protein intake up a bit
Good talk but you didn’t focus much on the protein. Sources and bioavailability animal vs plant, underestimated values by RDA and body needs after workouts, enough vs optimal. New studies indicating we can process more than 30g…etc
Love to see you on you tube weekly. Btw another idea for Andy to run is Marathon pour tous. Organized by the Paris Olympic committee where they offer 40k people a chance to run a marathon on the exact route of the Olympic marathon. I just won my entry ticket and am looking forward to running it.
I’m watching this episode on an oil rig in the Gulf of Mexico whilst running on the treadmill.
Holy moly I absolutely have always thought this was a twice a month deal..! We've been missing half of this golden content. Please put the others on UA-cam too!
0.8g per kilo is the MINIMUM you need to remain ok. It's not an optimal amount.😊
Being a vegan runner i must be protein deficient mustnt I 🤣
No not really ;)
What plant based proteins do you eat?
@@runningchannel for me beans mostly. Soya yogurts, milk. Etc. Cant say I give it much thought day to day to be honest. 😊 Bean burgers are good and beans in curries and chillis.
We know this already from medical sports association and sports MDs 1.5-2g per kg per day with at least 30g at a time for muscle synthesis. You should move to 2.2 or higher when injured.
Please put the running podcast on UA-cam every week!!
I’m veggie but often have accidental vegan days. Obviously there’s protein powder and bars, but protein yoghurts and protein “puddings”, many of which have not much sugar nowadays. I don’t know if they’re super healthy honestly but I’m willing to bet they’re healthier than most other foodstuffs. You can get vegan protein yoghurts now too by Alpro, 15g per 200g pot
A lot of meat alternatives like Quorn have lots of protein too. Also you can get porridge with protein added now too. It’s actually not too difficult to intake lots of protein as a non meat eater
I stopped using safety pins on my bibs and now only use magnets. First, It's the green choice. It's a learning curve to placing them but I have it down now. Pro tip, you don't need to place the magnets at the edges where you would add a safety pin. I secure them about an inch/2.5 cms in from the corners and they work well. They stay secured in high winds and poor weather. Chicago tested. And, you really only need to use three. I use Racedots.
Oh man weekly YES please, I had no idea I was missing a whole other episode!
Not sure if it helps me but I try to have 500ml of protein milk (is that a thing in the UK) in the 30 mins after exercise
5.4g protein per 100ml, so 27g
(4.8g of sugar per 100ml)
Avonmore (Irish milk brand) do it and the vanilla flavour is really nice
Andy, good luck with your goal of reducing your animal product consumption in 2024. I’ve been meat free since 2013 and vegan since 2016. I run regularly, I completed my first marathon last year and am training for a pb this year. I also do CrossFit and powerlifting. I try not to give unsolicited advice, but since you asked here goes. Everything about being vegan, including protein intake, is about being mindful. Instead of getting Thomas everything bagels, for example, that have 7 grams of protein, I get the Dave’s brand that has 13. If I’m going to eat tortillas, I’ll get the pea protein ones from mission that have 7 rather than other ones that have 3. Those seem like inconsequential substitutions, but they are easy and they add up throughout the day. I do drink a protein drink before bed. There are people who say that’s not good for your sleep, but then others who say your body will use that during the night to help with recovery. It works for me but every body is different. I use Huel for my protein and I also keep their hot and savory dehydrated meals on hand as something quick and easy to make that has balanced macros. I do track my macros using the macro factor app. Hope this helps!
If you look at the diets of Kenyans, Ethiopians and Ugandans (the best runners) they tend to be carb-centric (rice, potatoes, beans, etc) and mostly plant-based except for some eggs, some dairy and occasionally meat. They don't worry about protein bars or shakes or anything (which is a weird obsession of the West). In his prime, Haile Gebreselassie wasn't smashing protein shakes pre/post workouts. I recommend Out of Thin Air which goes a little more in-depth. Good discussion overall, but I'm surprised this point didn't come up!
Interesting discussion about sources of protein and particularly veggies and vegans. I've been interested in becoming veggie / vegan, and I found it interesting that you say it's a fallacy that it's harder/impossible to get enough protein, it clearly is as there's just less pure protein sources.
As meat eaters we've got lots of options in the form of chicken, turkey, ham, lean mince.
With vegan it seems tofu is the main food that is largely protein - lentils, beans etc are carb sources that contain protein. Not necessarily a bad thing, but it does make it harder to get the macro split right. There's also the quality of protein source to be considered - I'm by no means an expert, but it's my understanding that protein from Milk and Eggs is higher quality than Beef and Chicken, which in turn is higher quality than Soy, whey concentrate, pea etc.
Basically if you did a podcast on it, with some more detail I'd be interested in learning!
Lastly I believe the 20-30g max protein per sitting has been debunked.
I’ve been vegetarian almost my whole life and am primarily vegan now, there are sooooo many protein-infused options and whole food options to get food in. Beans and rice is a basic meal that provides all essential amino acids, quinoa on its own. To get purely grams of protein, I’ve incorporated chickpea based pasta instead of wheat pasta which is huge
With regard to getting enough Protein - Watch the movie “The Game Changers” that shows a lot of vegan athletes and how being vegan doesn’t cause a problem for getting enough Protein. Many vegan Athletes and Body Builders get enough protein (without added supplements) and find that it only apdo they do well, their recovery time is even easier than before they were vegan. Also check out the book “The Plant Based Athlete”. Yes weekly podcasts would be great. Love your channel.
Maybe a follow up about other nutritional supplements for before/during/after runs, such as: what are the benefits of 'once a day' supplements (often green, without going into specific brands), does increasing your vitamin intake have any benefit, how often should you be eating gels on race day, is carb loading a myth or not.
Or a more personal question: I'm on my taper for my first marathon. Do you have any advice on what I should / should not be doing? I'm keen to avoid picking up any illnesses as that would be a very annoying way to hamper my performance, so are there any tips for that?
Veggie tip: hummus and similar bean spreads. You can make these from any bean and the flavour combos are endless. I personally love white bean, sun-dried tomato and herbs. Easy snack on a piece of Ryvita or whatever you like or add a bit to the side of your plate. I make a big batch once or twice a week and it keeps well in the fridge or freezer. Budget friendly and gives you a decent amount of protein.
Minimal prep needed so by far the easiest solution if you need to add some throughout the day.
In summary, people should get 30g-55g x 3 daily (90g-165g per day depending on your size) and each serving should have adequate amount of leucine amino acid (required to initiate protein synthesis) - too little of total protein or too little leucine and your muscles will not get to use it… it’s all or nothing with proteins for muscle growth/maintenance…
98% planted based diet, i do rarely eat cheese, eggs and even meat and I’ve just completed the Arc of Attrition. I train 75+ miles per week every week, climb and have a reasonable s&c program. I have no issue with people eating meat, you do you but don’t think you have to.
I’m cooking for the next week whilst I listen. And of the hosts, Sarah’s my favorite. ❤️ but I do enjoy you all, and the banter.
Again, 20g protein bar would NOT be enough for muscle rebuilding/ growth… there has to be a minimum amount (which seems to be above 25g) AND it’s important to have protein with the right amount of leucine… otherwise, it goes to your liver…
I don't believe you have to stick to 20g of protein at a time - I think factors such as fibre/stomach emptying/balanced macronutrients play a role too. So a 40g protein shake would not be as well absorbed as a 40g balanced meal or shake with fruit and fats added in which slows digestion and enables fuller absorption. Highly debated either way 😅
Vegetarian and non-egg eater here: my nutritionist has my goal of 109g of protein but I've never hit that unless I'm eating when I'm not hungry so I'm around 80-90g on a good day. My favorite protein source is the plant based shakes I get at the store (20g, no sugar!) and I have 1-2 a day😅
The slower runner adjustment question is something I was wondering about as well. I have been training for my first half, with a goal of 2:30. I was doing the Jeff Galloway plan on my garmin, which was good generally, but I found 1 thing that causes me issues. The long runs get very long for a slower runner. The last long run I did (ended up with a bit of a foot injury from it) was a scheduled 25k easy run. I don't know if it is typical to overshoot the race distance in training but that is what it had me doing, and to do it at "long easy" pace would put me out at very nearly 4 hours for a half training run.
Reply about the magnets on your race bib, I used them a for while and found that they never came off by themselves, I did however knock one off with my arm swing. Since I have not used them since. I am currently using double sided tape that they call bib tape and I’m finding them fantastic. Stick it on anytime and they just tear off not signs of residue or excess tape left on my clothing!
Can you revisit the protein topic as I think quite a lot is out of date. 1.65 X your body weight is high even for bodybuilding and as others have commented there is some good evidence that we can absorb more protein in a meal but that spreading through the day optimises absorption. Weekly you tube all the way!
It might be worth revisiting the subject of protein requirements and timings. A lot of the research you're pulling from is quite out of date.
We are a vegan couple and get a lot of protein and nutrients in my tofu, full grains, soy meat, lentils, beans, rice, nuts and oats with soy milk
We track since working out to know if we eat enough and cover the nutrients.
It’s good to have Vitamine c with iron to take it in better (paprika or orange to lentils). Online you will find a lot of inspiration :)
Guidelines for Olympic level endurance athletes here in Norway is as follows: As long as you eat normal varied food and enough calories, you dont have to worry about getting enough protein.
I have a set of magnets for my bibs (bibbitz is the brand I use). They work great, but they are fiddly to set up. Sometimes I try adjusting the position of the bib after putting it on, and it ends up folded.
Hey, I think something important you missed out in the protein conversation is complete vs incomplete protein. Especially if you're plant-based, getting complete protein is something you have to pay attention to, as e.g. pea protein doesn't contain all the essential amino acids at the required proportions.
I had no idea I was missing episodes, they must be put online!! 🙏
200ml egg whites and 1 egg beaten together, soak 2 slices of higher protein bread and fry in pan. French toast with 40+g of protein for breakfast!
I am pretty sure the 20-30g amount of protein can only be absorbed or utilized at once is not true. But I am no expert. Something that I have heard that is debunked to be untrue.
You pin your bib to your "vest" in the UK, but in the States you pin your bib to your singlet or shirt. We in the US do not wear vests ("waistcoats" in the UK) to races.
Please put the Podcast on UA-cam every week 🍻
1.6g/kg is the bottom of the range for people trying to pack on muscle through resistance training. Very interesting to see the numbers for the running context.
Podcast on UA-cam every week please!🎉
I have used the magnets and never ever had any trouble with them. I use them all the time. I’m regards to protein and being vegan the issue is not getting enough protein it is getting the right amount of the amino acids. It can be complex so you probably should get assistance from a dietitian to help you.
Get recovered soon! Not 'hiding!' like she said. Hey, that's me who being bullied not her. Very floory, and ro( )ri
Love your podcasts.
One for Rick - does drinking affect your running )and I don't mean water)?
Please put stuff on UA-cam.
I don't like having to hunt for content across different platforms if I can avoid it.
I am one of the people that thought there was just a podcast every two weeks. No idea there was an audio only one. More videos!
Me too!
I'm amazed that in 2024 the best solution to attach a bib is still by the same old safety pins. I would hazard a guess that these days this is the most frequent use of a safety pin.
I would love for the podcast to be on UA-cam ever week
Only watch through UA-cam. Not sure the question was already answered 😊
Andy you almost namechecked my running club! "Are you a Vegan and a runner?" I can tick those boxes I'm a member of Vegan Runners! We are the most represented club at Park Run 💚🖤
I get my protein most from Beans, Greens and Grains. It is easily missed and often forgotten that you still get Protein from foods that are better known for being carb heavy. Oats, Rice, Broccoli are prime examples. It all adds up, combined with lentils, tofu, tempeh and beans...I'm quietly confident I get more protein than many non vegan friends 👍
Yes. Podcast on UA-cam every week please.
What's the point of having a 45 minute skin caviar routine and then *not* letting us see your face every other podcast? X
Some races require bibs in front. So I would recommend read race rules and regulations prior to each event.
Number goes on the front of the tshirt unless its a trail race/ultra and then it goes on your shorts becuase you might have to take jackets on and off.
I'd love to hear more about vegan/veggie diets! I'm vegan myself and always want to learn more
There's almost no protein in most protein bars, I'd rather have a Snickers
I had a set of 4 magnets on my bib - I did LLHM and by the end of that only had 3 by the end. No idea how I managed to lose both parts of the magnet
UA-cam every week please. They’re more entertaining being able to watch on the TV
Great to watch definitely need to video every week 👍🏻
Triathlon has some crazy rules re:bibs. You need it on your back for the bike but front for the run, so you have to pin it to a belt which is very annoying on the run (at least for me)
If you test safety pins vs magnets I’d love to see you include race belts as well. They’re very common in triathlon because you can have your number at your back for the bike and then spin it around to the front for the run. It’s nice for running races too because you can store a few gels in it (especially with the aforementioned pocket problems with running shorts).
I used magnets in 2023 Melbourne Marathon - very good
Magnets are 💩 used them once, lost one of them at first race. Congrats on the award!! 🎉
Veggie runner here. Yes please to the veggie/vegan running video and yes please to UA-cam every week. 😊
I use a bib belt,, so much easier and then if I take off my jacket I still have on the bib
Wait, I've been missing 50% of the podcasts???😢
I have race magnets but one stuck to my car once when I was trying to get my stuff out 😂