VEGAN ATHLETE DIET: MACROS AND PROTEIN COUNT!
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- Опубліковано 27 тра 2024
- "what i eat in a day". Probably an abnormally high amount of walnuts compared to a normal day. So a bit more fat than usual.
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A few comments: 1. Yes, (thanks to those who pointed this out!). I made a mistake at around 1:25 in the video counting out the peanut butter (The volume of 4 teaspoons being "60 grams" was not correct as it's a bit smaller than that and therefore the protein count of 16g was actually only more like 5.3grams....so the difference is about 10-11grams less protein for that meal and the day). 2. I believe this was quite a "high fat" day for me and it was mainly all in the dinner count. Usually I don't eat quite as much fat I think. This was also not meant to be an "optimal healthy eating day" as obviously there are some things I can clean up and I had an IPA beer too! It was an attempt to get a normal calorie count and be aware of my protein intake. I believe I can do a follow up video on the science of protein balance, amino acid quality and what it means to "get enough protein" as a high level endurance athlete. Hint I think 1.5g/kg of bodyweight is a decent target for athletes (and honestly even 1.2g-1.3g/kg is probably okay). Those claiming the need of over 2.0-2.2g/kg is way too much imo. I'm not trying to bulk up! I'm trying to stay lean (I consistently maintain a body weight of around 150lbs or 68kg and can easily do that on close to 4000kcal per day given my running training and activity and metabolic level.
Love the "what I eat in a day videos" from fellow vegan athletes! 🌿🌿
🌱🙌
One of these days I'll see you on that rec path when I'm in the area. The only drawback to running or biking on it is that Elevation is right off of it - ha. I'm always tempted to grab a beer but only do that occasionally :) Thanks for doing this video. I was vegan for several years but due to tough circumstances and going to food banks now monthly, I've had to consume whatever is available to me (which I'm quite grateful for). Of course I still do my best to maintain as much 'veganism' as possible. Since I"m much older I consume less fat, carbs and protein but try to maintain a decent balance.
Awesome video @Sage, thanks for sharing
Love these videos, thanks coach!!
Love this, thanks Sage! I'm not always plant based, however through the years of having plant based "milks" I have switched back to soymilk, as I also have to be gluten free. Would love to see a follow up. Hope the training stays strong 💪
Thanks for posting this video! I really enjoy seeing the daily diet of vegan athletes, all the better if professional, such as yourself!
I hope you keep those coming, and I will be tuning in to each and every single one of them! :)
Cheers!
Looks delicious!
Would love to see your thoughts on beets, I've noticed some insane benefits from the beet!
Thanks for taking us along. That protein shake really gave a boost. Good to see natural and supplement sources both 👍🏼
it did a bit....but even without it I think I got enough protein (at least close to 1.3- 1.5g/kg). The great thing about that shake is that it has high protein with low fat. I'm surprised how much fat I actually ate in a day
I thought the same, might not have been needed. But at the same time I think it's wise to eat on the higher protein side as plant based can sometimes not be absorbed as easily. Kind of like an insurance policy for an athlete like you...Ha and yeah once I saw your first meal with all of that PB and walnuts I knew it was gonna be a high fat day coming!
Love your What I eat in a day videos 😃 That walnut dinner looked delicious! I'd probably sh*t myself with the amount of fat you ate that day (I'm sensitive lol) but everything looked yummy and nutritious 👌
Great vid but would love to see how much fiber and antioxidants I eat in a day! The problem in this country is not ppl getting enough protein- it’s that they get too much animal protein! Meanwhile only 3% of Americans get enough fiber which is one of the most anti-inflammatory food components (obv important for athletes)! Even more important for male runners to get less animal protein bc they have much higher rates of heart disease than the average American male bc of how much extra saturated fat they consume!
Good to see not another ex vegan athlete. Watching your content since 2015. I am also on a vegan diet since 2013. I eat similar to your diet but without the high amount of fat. best regards from germany to you guys
I used to copy your Belgian waffles and homemade pizza from 10 years ago. This is a switch up. I hope you still enjoy them on occasion!
all the time! This day was actually a bit "not norma"l I'd say (besides the oats for breakfast!).
Your pizza recipe is the best Sage 👍been cooking it for years now. My kids don't like takeaway pizza anymore because of it 😁🤣 Longtime fan of all your stuff. Thanks 👍
Hey Sage
New subscriber here. What's your take on durianrider and his approach to finess and nutrition?
Would be cool if you plugged everything into cronometer next time so we can see everything broken down
Sage's catchphrase is definitely 'coffee is the life blood.'😂
Good vid. If you don't mind saying, what is your height/weight (for reference purposes)?
Appreciate the vid, although I think that should be 4 tbsp = 60 grams of peanut butter (not 4 tsp). 4 tsp is about 20 ml or maybe 3/4 of a fl. oz.
The biggest challenge I find is getting protein when on a lower cal diet. Unless you add a decent amount of tofu, tempeh, seitan etc it’s tough to get over 100g of protein (400Cal of protein) on a 1600Cal daily budget. Legumes, nuts and other high protein foods tend to only have about 25% protein calories.
Desk job so definitely can’t eat almost 4k Cal 😅!
I just use protein powder, it's trivial
That's what I was thinking. Also vegan here. If he looked up Skippy to pull the macros from there is one with extra protein.
Exactly
@@leeduliprotein powder (whey) is great but it’s the last thing I’d want to depend on when things like meat, eggs and dairy actually exist
@@jp05598 nice try
Yes V gang! Only comment, they were some hella dry oats haha!
Thick oats > thin oats every time haha
@@justshanestuff hehe!
I'm going to give that walnut meat a try, that looks yummy!
Will be honest, I am not a Vegan or a Vegiterian (but I regularly have vegan meals as I find the meals work harder on interesting flavours), but our breakfast is not much different and the video has been interesting thank you.
Have you ever had PB2? It’s a good option especially in oatmeal or smoothies to get peanut butter but much lower fat.
appreciate the video. Although, i'm not vegan or vegetarian, i do focus on a more whole foods, plant-focused diet with usually only one of my meals daily includes meat.
There's a lot of processed foods in there. Anytime you steer towards whole fruit and veggies + cooked grains and legumes you're better off health wise. Also I hope that tofu is organic. The most heavily sprayed food on the planet is soy.
I'm trying to eat better for 2024, and real world examples like this are a big help. Theories are fine and all, but sometimes you just need examples of something good to eat.
Love the Bitchin' Sauce when I can find it.
Tsp=Teaspoon. Tbsp=tablespoon. I think everything looked great. Im sure you know the diff. Just kinda annoyed whem your counting and measuring but saying them incorrectly. 😅
I am a vegan and love this sort of video! Quick edit, I believe it is 4 tbsp (not tsp) of peanut butter that is equal to 16 grams of protein. That would be a lot of PB.
so at 1:25 in the video I was measuring teaspoons (4)....which I mistakenly thought was close to 60grams in total product weight......and so I said (and counted) the 4 teaspoons all together to be 16grams in total of Protein in total (4g per teaspoon). Although now I have seen mixed results online claiming 4g of Protein per Tablespoon only...so maybe it was only 5.2g in total (for essentially 1.3 Tablespoons or 4 teaspons..... instead of 16 grams of protein from the Peanut butter (depends on the peanut butter and my measuring skill with that little spoon 🤣!) Good catch!
Sage you only had coffee in the morning, no more later?
I eat a lot of the same things you do even the bitchin sauce and miyokos. I have vegan protein powder to get extra protein but I think people exaggerate how much we need as athletes. I work out every day and have plenty of energy. That said, I also eat fish occasionally so that makes it easier.
I can respect the sheer quantity of peanut butter used for those oats.
Not eaten meat since 1993 and been vegan for four years.
I love the fact I can eat loads of food and never put on weight ✊✊✊
how tall are you Sage?
5'10"
you ever try vegan + NO salt/sugar/oil?
Let's say that you were offered 100 million dollars, but in order to be paid, you would have to eat either red meat, poultry, or fish 1 day every month for the rest of your life. Would you accept that deal? You would have to eat a minimum of 8 ounces or half a pound of whatever red meat, poultry, or fish that you choose to eat for each one day a month that you eat it. If there is even 1 month where you don't eat it for at least one day, you would have to pay all the money back.
As a passionate vegan activist, I couldnt help but be amazed by the power that a plant-based diet holds when it comes to fueling an athletes performance. The way this video breaks down the macros and protein count of a vegan athletes diet is truly inspiring. Come check me out if you crave more plant-powered performance tips!
Again, yes, there are AA in plant-based foods, but Leucine is the key!👍
Leucine is in plenty of plant foods. Lentils, peanuts, soy, hemp seeds, pumpkin seeds, oats.
Yes, the dose of it has to be adequate though!
It’s an absolute value of leucine - threshold is at 2.5 grams so if you have a serving of lentils and get 1.6g it’s simply not enough… this way people can eat protein throughout the day, but never actually reach the threshold
required for synthesis…
Keurig coffee is a crime
Avocado is a fruit.
research is unclear if there’s any marginal benefit btwn .8 and 1, most likely highly individualized so yes .8 probably good for 99% benefit for for folks. Likely that there’s a bit of additional benefit. Not sure why that’s material and you haven’t budged from your position. The spirit of my comments remain: you’re not the norm, most people would be WAY overeating with your diet and you could have easily gotten the same protein with 1000+ less calories. It works for you, ok but it’s definitely not something that should be broadly suggested, even if people are vegan (not saying that you suggested that at all but people seem to be confused)
He ate too much fat that day. That was the only problem. He also should have eaten more carbs.
@@dj-fe4ck if that’s his maintenance calories then it was fine. More than enough carbs
@@jp05598 He ate about 350 grams of carbs that day. I eat more than that almost every day and I'm not nearly as active as he is, and I'm only 5'8" and 125 pounds. Carbs don't make you fat.
@@dj-fe4ck carbs are calories. If you’re eating anything (carbs, protein and/ or fat) in excess, it will make you fat. Serious serious misunderstanding on your part.
@jp05598 Not true. You can't eat carbs in excess. It would be just as difficult as drinking too much water.
beer? really?
For muscle growth or recovery protein is “all or nothing” thing and it seems like 30g per serving is a bare minimum AND it requires the right amount of leucine AA to initiate protein synthesis…
where is this "30gram" number coming from? I'm looking to pool amino acids with every meal/snack so there is a blend and at the end of the day I'm well over 100 grams (note I weigh 68-69kg) so this is a good 1.7g/kg of body weight. I'm getting all sorts of BCAA from legumes (soy and other beans especially) all the time.
@@Vo2maxProductionsLove the vid.
I eat all the same things but in less volume, but not vegetarian so added meat protein.
But not anywhere near your calorie requirements. That makes a huge difference to the proportions for genpop people Vs you athletes!
Average body weight 80kg say so 120g protein pd, three meals plus a shake. Voilà 30g per serving.
But anecdotally unless you are really building or breaking down muscle, again athletes need it but genpop can do well on half that I would guess.
As you observed it's avoiding the excess fat oil etc that's the problem e.g. with nut butters.
lol, I think Sage is doing just fine, have you seen his Strava profile?
FYI - you have to make sure that you get enough protein (>30 g per serving) AND that your serving of protein has adequate amount of Leucine, which is usually low in plant based food, so may need to supplement that…
He's not a bodybuilder lol you're referring to the "optimal protein synthesis for muscle building" which is essentially antithetical to what runners are trying to do. There are even studies that have found no relationship between leucine dose in your meal vs protein synthesis rates. People are so obsessed with protein and for Sage's weight and the recommendations for endurance athletes he would barely need 70 grams per day to hit 1.2g/kg.
Of course, he’s no bodybuilder and yet the amount of running he does absolutely destroys his muscles which need to be repaired! The doses I’m talking about are actually not for bodybuilders, but for maintenance and the more active you are (and Sage certainly is) the more you’ll need…
You also are slapping a “bro science” label on me since you’re associating the facts I’ve laid out as commonplace in the bodybuilding community; I think that’s called stereotyping which I’m surprised someone so ethical would engage in. I already apologized for insukting you, explaining it wasn’t intentional and you likely also read that I called you an “amazing athlete” as well. I guess you chose to ignore that though. My intention, again, wasn’t to insult you but rather refute the person that said your diet must be optimal because you ran 2:16 10 years ago which we both know is ridiculous
not applying a "bro science" label on you....but applying it to what you wrote in your other comments below. Again you already backpedelled on your own comments.....going from "1gram of protein per pound of bodyweight" down to "0.8g/lb". In this video I ate 1.7g/kg which is pretty close to that latter figure. I never implied in this video that my diet was "optimal" or "normal"...but rather wanted to show that on a plant based vegan diet protein is easy to get (and plenty of it!). If people had a pea protein or barley protein shake they can easily get plenty of high quality amino acids on much lower calorie counts (lower fat as well). That is just a scientific fact.
@@Vo2maxProductions sure, keep mentioning how I “backpedaled” even though it is more of a clarification and I explained to you 3x now that the difference is trivial and not entirely understood as to which is optimal and if there’s addl benefit btwn .8 and 1 and likely highly individualized. If you want to nitpick go ahead.
You’re dancing around the fact that your BMR is way higher than 99% of people, likely 99.9%. No one can eat that much and stay lean unless they’re doing 2+ hrs of exercise per day and also no one has the willpower to sustainably eat pea and barley protein shakes while maintaining a 2500 calorie plant based diet, they will eventually fail. Same thing can be said about an omnivore diet: very unlikely and boring for someone to eat chicken broccoli and rice twice a day forever. You just won’t admit there’s merit to what I’m saying bc you don’t like me, immature but whatever. I’ll continue to support you bc I at least have some modicum of integrity. Hope all is well otherwise.
“Look how much protein, 6 grams!” Bro are you joking? It’s also like 23g of carbs. People don’t eat oatmeal for protein, that’s simply not a thing.
This is my issue with the vegan diet. First of all most protein sources other than soy are inferior to animal sources on the PDCAAS scale. More importantly, it’s impossible to get close to 1 gram per pound of body weight without way overeating carbs/ fats/ total calories. Not to mention a lot of those foods are packaged, very processed and have some questionable ingredients. Thirdly, I don’t understand the dogma, what’s wrong with eating eggs?!
Yeah he is a 2:16 marathoner so maybe that works for him
@@Johanliebert260 amazing athlete. Not debating that but do you understand what nuance is? Ever considered the possibility that he is thriving despite his diet as opposed to because of it? Or that diet maybe doesn’t matter quite as much for some folks? Come on, you’re smarter than just thinking he’s a great runner so therefore his diet is optimal. Also, he ran 2:16 like a decade ago. Last few years been sick and injured and not raced as well.
It’s not always about the nutritional aspect. But with that being said not all carbs are the same. Fiber changes the way it is absorbed into the body and whether you actually take in all those carbs or not too. The fats were all healthy fats and great source of calories. Plus you do not need 1g of protein per pound of body weight. That’s still too much and the most bro science thing you have said.
@@matthewbenton11 1 g per pound of bw is not too much. You most likely can get most of your muscle building potential with .8g per pound of bw but that doesn’t mean 1g is too much even though it might not be necessary. Plenty of literature supporting the fact that .8g per pound of bw is most likely ideal from a muscle building perspective, that’s not bro science at all. Next you’re gonna tell me “well not everyone is trying to build/ maintain muscle mass” and then I’ll just tell you that you’re not very intelligent
@@matthewbenton11 the rest of your comment is also noncommittal and doesn’t make much sense at all. I know not all carbs and fats are the same and some are healthier than others, of course. My comment stands though: if you eat too much of anything, your body stores it as fat. This guy ate almost 4k cals just to get 129g of protein, that’s absurd and you could get that amount on half the calories which proves my point that it’s hard to get enough protein as a vegan without overeating fats and carbs (regardless of the source)
im glad i run on an empty stomach that breakfast looks bad sorry sage. luckily everyone knows your not a chef
well I wasn't going for presentation (I actually thought that bowl of oatmeal looked pretty decent though....as far as bowls of oatmeal can go!). I'm more of a baker than a cooker
@@Vo2maxProductions Your oatmeal bowl looked awesome in the video and I eat almost the same breakfast bowl every morning :)
It looks pretty good to me!
@@Vo2maxProductions fair play what you going to do anyway put a sparkler in it 😁 happy running sage
Sage what happened to stout floats?! Hope you still enjoy those, they looked epic the last time you made one of those nutrtion vlogs!
yes I do!
Love these videos, thanks coach!!