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Do you get enough PROTEIN on a Vegan Diet? | 24hrs of Plant Based Eating
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- Опубліковано 12 тра 2021
- A full day of eating Vegan and Plant Based, hitting my protein targets and gettings two training sessions done. How easy is it to achieve? Watch and see...
Time Stamps:
1:38 Breakfast
4:29 Lunch
8:57 Running fuel
11:29 Snack
13:12 Supper
14:07 Evening snack
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You lost me as a subscriber sorry, next you will be hugging trees....
I'm loving the commitment here 😆 I'm off to find a cuddly looking tree 🌳
Protein originates from plants! Shock horror. Meat (murdered rotting flesh) dairy eggs chicken fish are all less healthy ‘second hand’ protein sources. Live and learn, then sensibly re-subscribe for the actual truth about health:-)..You know the old saying ‘Strong as an Ox’, did you ever see an Ox eating meat? Or an Elephant or Gorilla etc.. Human Great Apes, yes we are Great Apes, are longest Evolved to process plant based foods, our non Human ancestors were 99% plant based, our recent Homo ancestors were migrants to the north & necessity forced them to kill animals for the sole purpose of survival & passing Genes on, not so much long healthy living.
It’s complex, but if you really want to learn what animal you are, (no God required) & what is the best diet in alignment with our longest Evolution, go to the Natural history museum for science accuracy NOT Mc Donald’s:-).
Wow... "You don't fit into my echo chamber so I'm unsubscribing!" This isn't an airport, no need to announce your departure, Closed Minded Nitwit Airlines will take good care of you. 👌
You're probably not the kind of subscriber he's looking to attract anyways.
@@ryanmorin6430 I have had replies from him, he’s way too clever to be so narrow minded about compartmentalising certain subscribers or making assumptions, he’s totally adult curious & respectable. He gave me advice & I assisted him a bit and we exchanged some small talk.
There was no division between us. Maybe stop jumping to conclusions about people & their decisions before hearing their reasons is my advice to anyone.. Calm down listen & learn then make a sensible informed decision, good luck.
PS I wouldn’t unsubscribe from someone who changed their diet, in truth it would probably mean you had a lot more to lose from them than they ever had to lose from you.
I enjoy this channel and find it highly informative. I have been 100% vegan-based diet for over 35 years (I’m 61 years old now) and still undertake significant daily exercise e.g 10k jogs, 40k gravel cycle rides, swimming etc.
I wouldn’t change my diet, but I think it is much harder to get the right vegan nutrition compared to my carnivorous friends. It’s tough to get fitter and stronger at 61 under any circumstances. Whilst I totally recommend the vegan diet, IMHO you have to plan your meals and time your recovery more carefully.
I’m 3 years plant-based and I can honestly say it’s the best thing I’ve ever done... start with Why? My rationale in order of importance:
1. Ethical
2. Environmental
3. Health
I’m healthier and happier and have a lot more energy and focus - but, like any lifestyle change, you have to change, adapt and learn along the way... it doesn’t happen overnight.
Even if you don’t go plant-based, do yourself a favour and just cut out all forms of dairy - the physiological effects (and follow on mental benefits) are enormous. And consuming dairy is just bloody weird.
In my humble opinion. 🙏
Love your videos!!! I have been plant based for 31 years. I love it and would never go back to meat! I am a 63 year old athlete still feeling fantastic! Keep up the good work! 👍
Can't wait to get there I can say I am 95%, only kefir I like struggling to give up 🙈
I'm mostly plant based, do a lot of hiking and biking, recently moved to low carb zero sugar, plenty of healthy fats, avocado, pecans, eggs.. Fasting daily, mct oil etc... Never felt so good in my life, full of energy, 20 mile hikes quite easy.. Looking forward to watching your journey.. 👍
Zero sugar healthy fats is like an almost guaranteed improvement in how you feel.
@@MarkLewisfitness Check out cauliflower rice, that's amazing stuff, just one of many things that I came across being plant based.
@@Rosenrot213 will do 👍🏼
I am where you are in my 31 year plant based journey. Good stuff!
@@Rosenrot213 cauliflower always stinks up the refrigerator.
My takeaways from this are: I need Jen’s recipes and I want your toaster!
Great content again mark! I have been implementing vegan/vegetarian options lately just for a bit of variety! I eat roughly 200g protein with a mix of carnivore/veggie diet i can only imagine how hard it can be to reach them goals eating completely vegan! Keep up the good work my man!
Bloody love this channel having stumbled across it a few days ago. As a direct result have just signed up for the london ultra 55k.
I also went vegan a few years ago for the exact same reasons as Mark so can massively relate. Keep up the good work!
Love your videos! I have been vegan for 9 years but I have been very inconsistent on my workouts. Thanks for the inspiration!
Great work, keep it up. I went vegan three years ago and I’ve just started a mission lately to build muscle and it is coming along really well.
Mark I've been plantbased/vegan for nearly 5 years now. I'm 50 in a few weeks and never felt better. I have my blood tested every 4 months for the last 18 months now and everything is in the optimum. I knocked an hour and 20mins of an ultra race a few weeks ago that I did 2 years ago so definitely improving. To be honest with you I'd be surprised if you didn't drop some weight though. Recovery time is definitely better though. I'm looking forward to your journey.
I need to drop a bit! My longer runs are a bit of a chore at 105kg. Getting down under 100 would be no bad thing. 👍🏼
Good on you mate! I am a vegan road cyclist and have no problems with protein intake and recovery. It's great. I hope you are feeling better for it. I certainly do. Chapeau. Thought about doing any crazy long Time Trials like a 12 hour or 24 hour?
I dig this. I'm not a vegan/vegetarian but its easy to have days go by where I don't eat meat. In Asia there's a ton of vegetarian dishes that are awesome. If I wanted to go plant based I'd just swap out my protein powder for plant based.
Great video. I am basically you but in America. I recently went “whole food plant based” as well. And am enjoying it. I appreciate you life philosophy…try as many things until I end. Thank you
7:50 What a cool connection you must have with your wifey! Nice to hear that!
Very interesting informative video! Also, excellent use of excessively cute dogs. Your pup yapping with excitement for the run was so fun.
$8-9 for two breasts is about right. The ground beef I purchase (grass-fed etc) is about $8/lb. The milk I purchase (grass-fed etc) is nearly $12/gallon.....compare that to the milk from horrifically fed abused cows, which costs about $3/gallon and tastes appalling.
We don't eat a ton of meat and dairy, but because I'm careful what I buy it's the most expensive part of our diet. It makes so much sense that cutting it out would significantly reduce the food bill.
Finding this a year later. Great video - informative and entertaining with just the right amount of humor. I loved your take on the Game Changers doc. Over the last several years I’ve watched all the diet documentaries, UA-cam videos and read all the books, from Fruitarian to Carnivore and everything in between. In my opinion, the only good argument for Veganism (or whichever label you want to use to exclude animal products) is the ethical argument.
I loved the clarity in your arguments as of why you decided to try a plant based diet. I almost want to jump in :o
Did you know that Singapore noodles are not called Singapore noodles in Singapore? It's true they just call them noodles there :-) :) I tried vegan was the worst diet I ever did, aside from feeling hungry all the time I gained a ton of weight once I reduced my cycling I was also constantly bloated from all the salad, beans etc. Switched to keto 1.5 years ago and feel fantastic, can ride 100km on the bike without refueling or pasta the night prior. Different folks different strokes most important is for people to try everything and see what works. Good video.
This was so good to watch. Been doing the same thing for 5 years and it's been so good. Great to hear you chat about it.
I have to say you are a huge inspiration. Love the content and the idea of above average is truly awesome.
Great vid, thanks for the smart humor my friend. In terms of cost eating plant based, or no animal foods, whatever, the cost for extra health pays of many times the investment in greater health, productive longevity and greatly improved mental/emotional wellbeing because of a healthier brain and gut. So pay now or pay later. I've strayed from exclusively whole plants in the last decade and my health and waistline shows it so going back and already in a few days feel a TON better. And Game Changers, really, you think it was b.s.? Well, I'll let the fantasy continue to inspire me 😆 Peace!
Good on you Mark... I have been plant based/vegan... (what ever label people want to give it.) for 5 years now.
Feel just as strong and fast as before.. has it given me an edge? Who knows.. never did a before and after..in terms of data.
Don’t listen to the nobheads.. keep doing you.
P.s. I agree about dairy, it’s weird to think drinking another mammals breast/baby milk is normal.. 😷🤢 Plus oat milk tastes better.. but don’t tell people that. 🤫😬
Ultra marathons, minimalist shoes and now going vegan. There is no way a beard isn't coming.
Man bun on the way 😂
I was really looking forward to watching you eat stew made with grasses!
Excellent full day of eating, brother!
Been vegan for a few years now. After tracking my macros in MyFitnessPal for a long time (I don't have to do it anymore) the only time I think about protein is when my MIL asks how I get enough protein. In other words, it gets easy and stops being a "thing".
I just watched your water video and then to see that you are plant-based is brilliant. I like your no-bullshit approach to it all.
I like to keep it simple 👍🏼😂
Anyone who says Tempe and Tofu in the same sentence doesn't have a manbun only because he can't😂😂.... Awesome vids keep it coming.
The quality argument was actualy the first good argument i heard for vegan diet vs meat that is not based in emotions.
Can’t argue with your reasons. They are the best I’ve ever heard.
Nice Video. Gave me a bit of thinking how and what i eat. We are lucky: we have a farmer with chickens around the corner on each bike ride i see that they are outside the hole year so no bad feeling with eggs : ) but yes less cheap meat is a good thinking for everyone.
thats the bottom line....eat anything, apart from something that is raised like crap!
Great content across all subjects well done on your videos your funny and informative and great to watch keep up the good work !!
Great vid again Mark, been tempted to try Vegan for a while, just think I'd miss steak...although, can;t remember the last time I had it so maybe not !! Its hard to get cals right when training cardio and I've been doing the 50% of workout cals for about 4 months now and works well, was nice to see thats what you do. Love seeing the channel grow - nearly 10k....obviously going to need a 10k followers challenge to put yourself through !
Have something planned for that 😂
It's good to see you are trying a different diet, really enjoying your videos
love the videos buddy , keep up the great content . respect to you
I See the beard and the whole in the ear slowly commin..hair is also starting to grow a bit ..our man is into something 😂👍🤘🥑
As soon as I saw the scooter and man bag I was hooked man
I also do overnight oats, I order from a company called HOLOS, 20g of protein per serving and 13g of fibre.
From a health standpoint I’m not really capable of understanding which trade-offs are best to make: avoiding poorly farmed meat? Rejecting poorly farmed vegetables? I’m as concerned about pesticide use and nutrient stripped soil as I am about eating a chicken which lived poorly. Then of course there’s processed food in general and preservatives and often sugar being overused. It’s really challenging to know what’s best....
Also, isn’t there something between soy and estrogen levels?
There is, I monitor my oestrogen levels anyway along with all my other bloodwork every three months so will be interesting to see what happens when I next test. You’re right about the other stuff, hard to know what’s right from wrong.
Apparently, according to my wife’s nutritionist (who is not plant-based/vegan) the oestrogen/soy thing is grossly exaggerated and borders on being a bit of a myth.
Soy contains phytoestrogens which have a molecular structure which looks similar to estrogen but does not have the same effects. Meat and dairy contains actual estrogen which effects your hormone levels 👍🏼
@@MarkLewisfitness I live in the USA. Our food is far less healthy overall than what you find in Europe. Soy is added to almost everything, It is very hard to avoid. I would love to see what your numbers shoot to. You should add a video. I know you add testosterone by needle, so do I. I would be interested to know see what it does overall.
I personally am leaning almost opposite of you due to the fact almost everything is estrogenic in the USA. Even the beef jerky has soy added.....
Love your UA-cam. It has helped keep me motivated to lose my needed weight and do more.. Keep up the good work.
Hi Mark - please keep us updated on your vegan mission - I have tried a few times, but can never get over the ‘hump’ 2 months in . I will try again soon ...
A great read and a lot of positive inspiration and a demonstration of the effects of a vegan lifestyle is Rich Roll’s book - Finding Ultra.
Hope your Wahoo Bike is still going strong!
Book ordered! 2 months I can well imagine it gets make or break or time!
What is the hump you are trying to get over?
My oh my, those meals looked AMAZING!
How about some whole foods, veg, fruit, lentils whole grains instead of processed stuff?
Amazing video!! Cheers and thanks for sharing!!
Chia seeds are great, wrok like the xanthin gum.
I felt personally attacked after that intro 🤣🤣😂😂
Very interesting. Thank you for sharing.
This is the content we need!
Dang I love Singapore noodles! Yes that’s what I got out of this lol 😂
Just kidding! Great video!!
14:09 'shut up you prick' 😂
Sorry to tell you this, but all that terrible junk food is available in fully vegan-friendly versions. I wish it weren't! :D
I'm one of those protective of my label types, so I'm glad you touched on that. Saved me some typing. I can't handle tempeh though. Tried it once and it turned my stomach.
I’m pretending there is no vegan junk..... it’s not as in your face as normal junk so I can kid myself a little longer 😂
I'm a good cook but I haven't been able to make tempeh edible. It was worth the experiment.
Excellent content as always 👊🏾
Have you got the recipe for the tofu thingy you had on pitta bread please ? 😁
I almost took the plunge too and the same exact thing happened to me... game changers. By the time I decided to try i realised I had no idea what I was doing to create complete proteins. Seemed like too much work just to try something and see if it works better. (That was my motivation)
Informative and simple! Have you looked into plant based protein quality vs animal protein quality.
What is an affordable but proper vegan protein powder? If as I see Pea Powder and similar ... don't those lack important balance of amino acids etc?
Will be interested in your 12mth vegan update video.
And the 24 month, and 36 etc
Great video! Thank you.
Keep inspiring brother👏🏼
Love this!
Veganism is the best thing i ever discovered :) Thanks for the video
Have you come around on the vegan philosophy thing? Love your channel.
Woah woah woah, I was caught out by the new intro
My kid told me the old one sucked 😂. This one better?
Haha love it. Not vegan but do quite often go a meatless day a week. Find it interesting keep it up
Mark might you suggest which vegan cookbooks you like, if any?
Loving your vids, can Jen do a plant based meals video. By the way am thinking of starting Zwift racing because of your vids,
First of all, definitely start racing-it is addictive no matter what your level!!! And I am planning a meals video soon.......Jen is getting pretty good at it all now 😁
@@MarkLewisfitness thanks, did one came 8th! Loved it although I made a mistake on the final climb. Need to learn the power ups also.
Recipes look great. What brand of ‘chicken’ chunks was this?
While obviously you can get enough protein nowadays on any diet thanks to supplements I will point out that "protein" is a bit misleading: e.g. wheat has a decent amount of protein, only 20% is usable by humans though, and one protein is quite different from another, it's the amino acids that make up proteins that matter, and meat has the perfect balance while with plants it is important balance different sources to get everything. So just a heads up that while you can get all you need from plants, meat is easier (it's basically a "whole food" by itself, as in you don't really need to consume anything else, except some salt and water).
Hi Mark,
I have a question on how you determined your protein needs. The guideline I typically see is to get .8 - 1 gram of protein per Kilogram of body weight. What was the reason you chose to aim for .8 - 1 gram per Pound of body weight? It basically doubles the total.
Sorry if you explained and I missed it.
Hi, I am way late, but I believe the recomenndation per kg of body weight is 1,8 to 2g, so it would come out as roughly the same as the lbs measurement that he gave in the video :)
Good stuff. You could try some Portuguese in next video!! 🇧🇷
acima da média 👍🏼
What chicken pieces were you using? Looked a bit like the Vegetarian Butcher ones but your pieces were bigger. Also how did you come by 0.8g protein per pound of bodyweight? Love your channel by the way!
Well done waking up to the most healthy Evolutionarily aligned diet on Earth - Whole food high fibre low fat plant based eating with adjustments to specific needs. Longer life low inflammation faster recovery better VO2 MAX etc..good luck..
A great video.
Just out of curiosity 🤨 did you drop the 16/8 interval fasting with together with the meat 🥩 or is that still on?
The main issues I have is 1, I’ve no idea how to prepare meatless meals and 2, I cannot stop eating chocolate at night time. 😬
Well 1 is easy..... it turns out there are now a zillion meat alternatives you just chuck into the meal like it was chicken 🐔. We just had an amazing curry, I couldn’t tell the chunks (of soy) were not meat! And 2.....is tricky 😂
carefull with youtube and google, you might find for free millions of recipie of how to cook meatless meal. And for chocolat your done! get the nonmilk one and stay addicted xD
1. Prepare and cook your meals in exactly the same way, just substitute meat and dairy for plant-based products... super easy.
2. I was a chocoholic before I turned plant-based/vegan 3 years ago, now my cravings have all but disappeared. However, when I do need a fix there are some amazing vegan chocolate product out there.
@@simongrainger2008 my strategie is very simple, its too simple. we then find reason to not use simple strategy. "I cannot eat what i dont buy" so i dont buy drug alchool cigarette soda corpse of animal.. done !
cannot eat what you dont have
Most dark chocolate is vegan, using soya milk rather than cows milk
Bit late to this video, but I have been plant based on and off, but have started to get a little bored of some of the meals.
Where did you wife find all of the meals you cooked? Cook books, UA-cam or online somewhere?
Really enjoying the videos as I start my triathlon training!
Instagram and Google mostly. We will do some over the next few weeks
@@MarkLewisfitness That’s awesome. I always forget about Instagram. I will check that out. Really appreciate you replying!
Look forward more videos!
I guess Jen is all over it already, but for tons of quick, easy and delicious recipes grab the Bosh boys cookbooks. Couple of British lads, 100% vegan and some awesome stuff in them.
We have their book!!!!
This is what kills me about the vegan "whole food, plant based" influencers. Most of them will say convincingly that they can get all the protein they need eating plant based or vegan. Sure....but what they leave out is that most of them are using highly processed plant protein powder products. I'm not saying that protein powders are necessarily bad but obviously you can't get enough protein from a whole plant diet if you are active and strength training unless you supplement with protein powder.
Mark and most people serious about fitness use protein powders, vegan or not.
Towards the end of the video you quickly mention an app for calorie tracking. Can you tell me name of it pls?
MyFitnessPal
Been vegan over 20 years, I don't work out, except for hiking/backpacking.
Hi Mark, unrelated but hoping you can help - am I losing my mind or have you done a review on a cheap chinese massage gun? If so, could you please point me in the direction of the video, thanks
ua-cam.com/video/Gk0vc1Xq0rI/v-deo.html
That's right Mark, listen to the feminine energy...She is YOUR balance.
What? You're 100 kg being that lean?! How tall are you? 200 cm?
198.
It's not that expensive eating "free range", or non-intensive, meat. The vast majority of British production is highly ethical (be careful about where you get your poultry and eggs)
These things are all relative to ones opinion on the definition of things like ethical and free range. Hence why people should be free to simply make their own choices. For me, I wouldn’t go near British factory farmed food any more than I would euthanise my poorly dog with a bolt gun. But have zero issue with what others do.
@@MarkLewisfitness I quite agree: go forth and act according to your conscience. I do get irked at misinformation though and don't believe the public have an accurate view of British farming cultures and practices. In the vast majority of cases, they are a million miles away from the barbarism of intensive farming in the Americas and certain parts of Africa and Australia
👍🏼👍🏼👍🏼
Sound is too low
To answer the question in the title, ALL protein comes from plants. Animals are plants to get protein, people eat the animals to get that protein. If vegetarians/vegans eat the right balance of foods, they will get the protein needed. Eating whole food plant based is the best way to go. Processed foods are not healthy.
Did you learn portuguese yet?
WHY ARE YOU USING GRAMS PER POUNDS
Because most macros in food are measured in g. And most body weights are measured in lbs (and it’s easy to convert lbs to stone/kg if needed)
good luck on your journey,...... hope it sticks. one problem with being vegan is, you now get to have Vegan excuses : )
I also got put off vegan by that game changers video 🤣. I do like milk and cheese sometimes though 😋
When they opened with the argument that gladiators ate vegetables = vegans are all athletes, they lost me. 🙄
GL with plant based hope you consider going vegan
Interesting take on the question.
I've been reducing meat for health reasons, but I know I'm never going full vegan or even full vegetaria. For a start here in Italy it's very expensive and secondo.. well, I love meat too much. :D
Still Good to know you can integrate a sport diet with more plant based protein.
By the way... still vegan after almost a year? ;)
Protein isn't the problem, but you will need to supplement for missing amino acids, vitamins and minerals. And you are bonkers if you think a vegan diet will improve your health. If you are vegan for ethical reasons, I salute you.
Lifting weights builds muscle aswell as eating protein. If you're vegan and want muscle you're gonna have to lift regularly. The shear amount of grains, nuts and seeds you have to eat as a vegan ensures you have enough protein. DON'T go vegan just to lose weight, yes most people lose weight going vegan after years of a shit diet, but a lot of it will be muscle aswell as fat so be smart, don't cut calories and lift heavy frequently.
the biggest problem is vegan/vegetarians thinking all protein is equal. It all comes down to the amino acids it breaks down into. Check a nutrition calculator and enter vegan protein vs animal based. The amino acid profile just doesn't compare. You need more protein if plant based just to hit the essential amino acids
Pretty easy to get all essential amino acids needed. I do fine. Just requires a bit more thought.
I'll bet your cholesterol goes way down especially if you don't consume much coconut or palm oil.
I do full blood work every 3 months so will be interesting to see 👍🏼
I'm not convinced with the milk and eggs thing... only happy hens lay eggs, if they are stressed or with poor nutrition they stop laying eggs. About the milk, sure the big farms overproduce milk from cows but it's a natural event, so it's best to try stop this overproduction rather than stopping all at once, at least that's my opinion
I’m all for people doing what they like. You can eat your dog for all I care 😂 but understand the reality. Most uk chickens live their short life in a cage with a sheet of paper sized living “space”. They are not happy. 40 million chicks get gassed every year in the uk, or crushed, because they’re male. And milk cows are far from “natural” ….. artificially inseminated to produce a calf that is taken away when born and, if it’s male, bolt gunned in the head….. while the milk is sucked from the mum. Not something I’m tipping in my coffee 😂. Again, people can do as they please, but know what you’re doing.
@@MarkLewisfitnessand every plowed field is a mass grave of rodents and other creatures that have been killed to bring vegetables and grains to a supermarket near you. Unless you’re gardening by hand in the backyard, you’re not magically less responsible for the death of animals to feed yourself, whether you’re eating them or simply accepting the collateral damage.
@@DaveM86 How thick do you think rodents are that they'll just sit there waiting to be run over by a combine harvester? Do you know how loud those things are?
@@alanocallaghan5472 How thick are you to not realize that I’m referring to the masses of rodent dens churned up beneath the industrial plows every year? And also, yes, harvesting DOES kill loads of animals and insects, which freeze out of fear and don’t have an evolved response to machinery of that scale. Anyone that’s watched a squirrel run directly under the tires of a slow moving car can imagine how this happens.
@@DaveM86 Good one, except there are studies that demonstrate the majority of field rodents flee. Not to mention that this is a red herring given that eating animal products does not imply less crop production.
1. Eat to be strong and healthy
2. Eat Good tasting food
I do the above without using meat, fish and diary, simple
Do not skip breakfast. Your missing the first window of protein synthesis and you'll be better for eating breakfast regardless of activity. If your cutting a meal to cut calories, cut dinner.
Also, you'd be better with meat. You started out saying your protein comes from a powder. Protein is protein but fibrous protein like that of meats, will be utilized by your body much mote effectively for protein synthesis.
If you want to see where powders and supplements gets you. Go watch triathlon taren, enough said.
Edit* you can knock your protein way down and add those calories in carbs as well. You'll be a better athlete and generally in a better mood
Afraid you lost me at “protein window” 😂
@@MarkLewisfitness witness me. Exhibit A
@@MarkLewisfitness and now you. Exhibit B.
Check out @HenchHerbivore he does high protein, clean healthy meals that are easy. Been Vegan for nearly 3 years. It's easy!! Soooooo many guys and gals making uber lush food on UA-cam 👌.