Love the rant Sage!!! I have definitely noticed the pressure that the supplement and meat corporations have on society. I've gone more towards plant based protein within the passed couple years personally and have felt physically and mentally better. But I do still eat seafood, chicken and beef just not as much as I used to. I would personally like to hear more vegan/vegetarian nutritional talks but that's just me. You're a BEAST!!!!!
You dont have to be an extreme body builder to need 1.6+ g protein per kg of weight. Moderate weight lifing is sufficient as well as a person trying to lose fat while maintaining muscle. Jeff Nippard is a very science based body builder and i recommend seeing the science behind it if you have doubts
I am very impressed to see a professional distance runner who is plant based and reading protein-aholic!! I couldn't agree with you more! We get enough protein from plants!! Thank you very much for making this video, and spreading the word! Carb up!!
I do eat a lot of animal protein myself, but this video is still really good to me. I believe, based on my own experience and that of friends, that protein is important. I believe, again based on experience in my life, that .5 grams per pound of body weight is enough. If you are an active person who is breaking down muscle daily, then .7 would be better. You can put on great muscle size at just .8 to 1 gram of protein per pound of body weight even. protein is veerrryyyy overrated, but I do believe it is more important than a lot of vegans and vegetarians like to believe. I am not "hating" on this video or anything, just sharing my own personal experience. Thanks for the videos. They definitely help me think outside the "norm".
Great to hear your real world experience! I feel like we are so often bombarded by facts and statistics and studies but not enough stories of what actually works for individuals
Totally agree with all of your points! I'm a life long vegetarian too and while I don't run as much mileage as you do, I've never found myself lacking in protein. I've had some problems with low ferritin levels but, as a woman, I think that that's relatively common and I have several female athlete friends who eat liver and other animal iron sources who are also low in ferritin. Of course, whenever I've mentioned my iron issues, it's always my diet that people query!
it's great to see you are plant based, Sage! I think the most powerful answer to the protein question is you and other plant based people with active lifestyles which proves we don't need that much protein.
Great video Sage! Thanks for sharing! I can attest to a 'vegan' plant based diet as well. Plant based for over 16 years and a competitive ultra runner for 10 years. And injury free for past 11 years. I don't use protein supplements either. Just real food.
Great topic, and I wholeheartedly agree on your key points. I used whey protein as a supplement some years back to gain muscle mass while training cross fit, but I felt terrible and stopped after a while. It seemed to me that my mucous membranes thickened and my overall sense of well being was seriously affected. After I stopped using whey protein the side effects slowly disappeared. I even tried to use whey protein again a year later, just to be sure. Same result.
Wow, what a great video!! So excited to see you putting out this type of content, people need it, the planet needs it and of course the animals. Clearly we have also been thriving on this vegan diet and our performance has only gotten stronger! We need to get that book, it is on our to read list and it will probably skip to the top after watching this video! Keep it up!!! :)
Thank you for a great topic Sage! Great point of view, there are always fanatics of everything but no one have the truth about everything, than has been working for you for a long time and you've turned one of the best runners I know. I eat protein but I admire People who Don't by decition and as you said it is a story of a everybody.
I definitely agree with what you say about hormone levels and soy. I was also raised on tofu and my hormone levels are totally fine. So are my dads and he's been eating soy/tofu his entire life. Power to the plant! 😛
Soy lacks a key amino acid and has one of the lowest BV values of any protein source. Long term estrogenic effects are still TBD, most research at this point are animal models.
Preach!! A vegan diet is so healthy and people don't realize that! My fitness has gotten 10x better since going vegan, almost a year now. Greatest design I've ever made.
Hit the nail on the head! How ever, I think everyone is different and has different needs, witch you touched on! But really spot on! I do eat meat (mostly chicken) and only really on my run days and when I work I eat vegetarian. It works for me, I feel good and feel strong. The media and government do what they do for sustainability of the country and for money! Thanks for the video, I very much enjoy your work!
+Vo2maxProductions I think that protein deficiency comes more from not getting enough calories. It is very difficult to not get enough protein if you get enough "energy" from your food. If you eat 3000 calories, only about 300-400 calories are protein (75g to 100g). This is very easy to get since it is such a low percentage of your total food intake.
Lol "I might be rich enough to buy a house in Boulder by now..." Great video Sage. Plant power FTW! Also please do another video and/or review of Proteinaholic after you finish reading it. It's on my reading list. Thanks again.
Hey Sage, I love your videos and loved this one. It gave me a different look on protein since all I've learned from studying about nutrition is "the higher, the better" I'm about to go into my junior year in high school for cross country and I was wondering if you could do a training talk about what you think is the perfect amount of miles to add on when you're building up your mileage after a short break. I'm trying to get to around the 50-60 mile range. Thanks!
I also wish I had $100 for everytime I got the protein question! The last trainer I had told me I needed to supplement with creatine because I was vegetarian and training for a marathon. Apparently eating sufficient plant based protein still wasn't enough and I would loose muscle mass without a creatine supplement or meat. :p
I saw this guy who only ate raw fruits and vegetables and was able to run the WS100! For some reason he won't eat nuts or seeds or cooked vegetables and fruit. He goes by the Fruitarian.
Sage, I was, and still am but only once or twice per week, a meat eater. I read a book called "Eat to Live" by Dr. Furman. It very much supports what your saying and has revolutionized my eating habits.
I'm definitely picking up that book. seriously get that question all the time and ive been a vegetarian for three years and haven't felt sluggish or sick.
I don't eat a huge amount of Protein but I have made one change over the last 6 months and it seems to help, it is timing of the protein. I, like many others, like chocolate milk. I take mine with 2 shots of espresso. When this is not convenient, my second choice is Gatorade sports protein drink. I try to get the chocolate milk in me 20 min or less after finishing. Do you think timing is important to your recovery/consumption of protein. 95% of my days are Pescatarian.
Great rant! I do LCHF, but protein is overrated. The protein the body doesn't need is converted somewhat inefficiently to carbs thru gluconeogenesis so it is an expensive way to get glucose. Protein is also insulinogenic which is another reason to keep it low.
Great advice. Meat-eating is overrated as a way to get daily protein intake. Currently I do eat meat in moderation, but on occasion go months at a time without eating any meat, and I do just fine. My experience with a plant-based diet is that it helps a great deal to reduce inflammation from running and working out in general. Keep posting!
It’s all about what your body is used to. Can’t add or take away anything in an instant. Some protein in needed for the body for muscle, but you can get protein from dairy products (Greek yogurt and cottage cheese) and/or pastas and vegetables (quinoa and avocados). There are so many things that people do not know have protein.
I have been a meat eater for my whole life However I stopped eating chicken and red meat about six months ago. I still eat fish by the way. I have to say that I fell great. My body fells so much better. I feel that my metabolism runs smoother now..
Born and raised Lacto Ovo Vegetarian as well. 35+ years. How sick of that question are you? I have been sick of it for at least 20 years. My wife was convinced i had low Iron as well. When i was giving blood i got my iron Results, and was Incredibly higher than my wife. Everything about diet is over rated. Glad to hear what you had to say, and know i am not alone out there haha
+Vo2maxProductions looking forward to the day you guys have some spots open up for coaching. I love all your videos, and find a lot of inspiration in them. I had to take 2 months off running due to shin splints (went out to hard) increased my mileage to fast. Can't wait to see you run in WS.
Hey Sage, I agree that a whole-food plant-based diet is the healthiest way to go. However I was wondering what you might think about amateurs like me who are commuting 3 hours to work every day, putting in a shift and then doing ultra training. Inevitably short-cuts are taken with the diet. Maybe you could make a video sharing some secrets regarding plant-based nutrition when time is an issue? i.e Is it worth topping up in this situation with some dairy or vitamin supplements. Fingers crossed for you at WS100!
When I first trained my muscles hurt for days, I'd do anything to try to make it better. Nuts, cheese, ham and chicken. I don't think these foods are gonna mess you up if you eat too much of it, so my personal preference is to make sure that I'm at least getting enough protein. Fruit and Nuts are my staple recovery snack(s) - covers some nice nutritional benefits as well. BTW Your body can use Protein as the 3rd source of energy after fat and carbs, and there are some significant studies to show just how much protein is required per hour.
Show me the studies! In short, there as been some controversy on the topic of "protein or Branch Chain Amino Acids as fuel." Sure there is more oxidation during exercise....and Aminos are needed for to fuel certain metabolic processes...but as an actual fuel source? Check out this article: jn.nutrition.org/content/136/1/264S.long
My main point is that I don't think that it's going to do you any harm (as long as they are natural sources), so then if you are going to err on the side of caution, then I'd go for the 'better to have too much' than 'not enough'. I meant studies to show how much protein per hour your body requires during recovery, which you've covered in the video anyhow.
Also worth saying, you are at a MUCH higher level of fitness - your body can recover much quicker. I certainly can't do 2 runs in a day. I would need at least 1 full day and night recovery after a long training session, so until I get better and recover quicker, I'm going to be focusing more on protein while my muscles are fatigued and let me know I need to rest and recover before I can think about the next session.
I think as a very high-mileage runner, if you only ate bread, you would end up hitting pretty high g/kg protein just because you need to eat so much more to fulfill your carb requirements. I only exercise 7 hours per week and burn about 600 calories per hour, so I think protein supplementing makes sense for me
Kyle, I totally agree that can happen, we can adapt, for you it came down to the choice, some people will never stick out the transition. Can I ask, how differently do you eat for performance over maintenance?
I think if you are trying to cut fat and build muscle, you really can't get enough protein through limited caloric intake so I do think it's important to ensure you are getting close to 1g of protein to 1g of desired weight...
great video as usual Sage. What are your thoughts on more of the good fat and less of the carbs on your diet? (maybe for those that want to be leaner). (And by the way, the crooked door on the background was distracting though -LOL....) Thanks
Training Talk Topic - Your thoughts on Jason Koop's "Training Essentials for Ultrarunning." Specifically chapter 8, with his outlook on periodization being different for most ultras, emphasizing Vo2max intervals in the beginning of the season and working into more specific threshold/ steady state workouts as race day comes closer. He makes good points, but I still feel questionable about early season V02max work.....I've always viewed that as a way to quickly peak. Thanks!
cowlick, esp when near the front of the head is for sure superior in aerodynamics (but only if one tilts their head forward while running)....mane has way too much drag. For heat dissipation it is more of a toss-up though...darker hair (like mine) likely creates "hot pockets"...this is a disadvantage that likely negates the benefit of an aerodynamic frontal cowlick in the first place...
Dark mane here. Aero wise, you're at an absolute disadvantage. Contrary to popular belief, however, i find that heat disipitation is far better with my mane. In 90+ degree weather, i get plenty of guys with short hair or bald with their heads dripping in sweat asking me why i'm not dying. I believe it is because the sweat is absorbed by hair and cools my head/neck which is super beneficial.
What do you think about the developing runner? If somebody went couch to 5k to half marathon to marathon to ultramarathon in 1-5 years, how do you think their dietary needs would change over that time?
Serious studies suggest nor more than 1.2-1.5 g/kg for professional athletes. Also, the amount needed decreases with the fitness level. A Beginner needs extra protein for buildup an regeneration, whereas a professional just has to maintain his current musclemass, which works quiet efficiently at that point.
Autophagy is the process by which older cells break down and the material recycled. Many people are unaware of this and therefore believe they need a lot of dietary protein.
I don't consume any protein powders or count the amount of protein I take in but what about having a glass of chocolate soymilk with banana, peanut butter and oatmeal after a hard workout? should I worry about protein then? I was told there was a window where your body absorbs more vitamins and nutrients that are vital for recovery, if you consume like chocolate milk, after a workout? I hope I'm making sense haha -El Negro, José
+V02maxproductions would be great to see a video on your favorite books, and or a list. I have bought most books I've seen from your UA-cam videos and have loved them all. Especially 2 hour marathon book, I'm wondering what else you could recommend as great reads or info.
I don't think protein is overrated especially as an older person who is desperately trying to hold on to muscle. I am 59 years old and am naturally skinny and under muscled. I essentially switched to from doing just running to mostly calisthenics training beginning 6 years ago. I also increased my protein intake dare I say from animal products, and my health has gotten so much better. Get sick a lot less often, cured a hernia and my weight has gone from 145-150 to 160-165 (5'-10") and I look way better. So at the end of the day, it all depends on the individual and I think age is a factor too. What works when you are 30 may not be optimum when you are 60. At least that is my experience.
As someone who is not a vegan or vegetarian, i completely agree. I do think meat tastes wonderful and eat a high fat diet but i also eat a ton of plants. I used to eat much higher carbs and found it wasnt for me. When i cut a lot of carbs out and stayed higher fat i lost a lot of weight and maintain higher fitness and now i typically just add carbs as needed before/after hard or long cardio/ work out sessions. The typical american eats waaaay too much meat though, and i think that has negative economic, health, and moral effects. As a country people need to probably cut more refined carbs AND fat and eat more plants. I love some meat, eggs, dairy, but i can say ive never once thought i should have packed less spinach and mushrooms in my prepped food haha!
Hey Sage! I was just wondering if you could maybe make a video about your shoe collection and your go to running shoes if ever you have time :) thank you kevin
Of all the diets and studies done by all the professionals only one thing holds true in the end - this >>> Remember as human beings we are all very different when it comes to physiological responses. We have different thresholds, genetics and history, structural anatomy, all of these mean we cannot expect to react in the same way as the runner next to us. In the end the best thing to do is to learn what works best for you - you the individual! GL
BucketlistFit I'll answer that with another question! If human's over the years had a stable basic diet, without eating preservatives and additives and processed food would as many people be allergic to certain foods as there are now?
Will there be a huge need of protein when you fist start to train? It seems much muscle-tissue is created the first 2 months compared to an experienced runner who dont build much muscle at all anymore.
what about calorie intake? If i'm running 45-55 miles a week avg between 645-745 a mile during my runs, plus age (41yrs) + height 5.6-ish, i believe metabolism is burning efficiently, what is my ideal calorie intake...
that is ideal, yes, as well as some carbs too! for sure to help promote/stimulate recovery as soon as possible. Just the amount I think is usually overestimated (at least in the US).
Yea, definitely carbs too. I prefer to get mine in as soon as possible after a workout, but I know that a lot of people can't stomach something right before a cool down. Seems like a lot of people neglect quick post workout recovery. Recovery as a whole is important, but vastly underrated.
Go sage! I run college xc and track and have gone vegan in the last two months, feeling better than ever as long as i eat enough! Great video. Good luck in western states 100
Random question pertaining to gear - I'm about to purchase a new pair of shoes and I wanted to hear your thoughts on having two pairs of shoes that you switch between for training. If I go this route, would your recommend getting two pair of the same exact shoe or switching it up with different cushioning/shape/design?
Personally I eat a higher protein diet (160g a day) because I find it more satiating than a high carbohydrate diet and it allows me to maintain a consistent weight all year round. I find when I increase my carbohydrate intake I generally eat more (calories) a day.
it's actually very easy to eat very high carb (plant based) and have a consistent weight (or lose weight). You can actually eat more volume this way and it is fiber that fills one up. People in the weight loss industry have promoted protein because it is satiating...and they obviously want to stay away from highly processed/refined carbs (i.e. refined sugar). Fat is the usually the big issue with weight (and caloric intake). When people eat a regular pizza they see it as being "high carb" (which it is..) but it is also very high fat! Remember, both protein and carbs are only 4kcal/g and fat is 9kcal/g. Go low fat and you can eat a ton!
ajcn.nutrition.org/content/87/5/1558S.long www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096 Just from that link: 'Nancy Rodriguez, a registered dietitian and professor of nutritional science at the University of Connecticut in Storrs. “People in general think we all eat too much protein.” ' Those people being yourself, someone who clearly has NOT read actual studies (and instead relies on your clearly gifted running genetics and lifelong n=1 sample size) and is NOT a registered dietitian and/or PhD in nutritional sciences. Rather, someone who's read a conspiracy theory piece of literature.
You mentioned people feel tired or weak when they try to switch to a vegan diet. As a meat eater who knows meat doesn't equal protein, I would say this is because people just aren't feeling satiated when they switch. Eating meat is an addiction and when you try to stop an addiction or anything else out of your lifestyle, it's pretty normal to feel tired due to the work and physiological changes the body is going through. Imho.
agree! there is always a transition period....as well as a subjective mental check of "how am I feeling?"....which all plays a role. Good point on the "addiction" as well!
I think that it has more to do with getting enough calories. Eating a high meat diet has more fat, therefore more calories. However, on a good vegan/vegetarian diet, getting enough calories is more difficult compared to a high meat diet (especially if there meat diet contains fast food). I think that the fatigue from the transition would be lessened greatly if the person transitioning would make sure to get enough calories from good carbs like brown rice, quinoa, oats, fruits and veggies. For example, a burger from a fast food chain could be 500 calories where as it would take 3 apples and a 3 bananas to have around 500 calories.
Agreed. I think the "feeling tired" after switching to a plant-based diet comes mainly from a) having to adjust to eating enough calories (which means eating more food than you're used to), b) adapting to changes in your gut bacteria, and c) your body switching over to synthesizing non-essential nutrients by itself, that it is used to getting _pre-formed_ from animal products (these include carnosine, carnitine, taurine, creatine, etc.) Your body will also get more efficient at converting plant-source omega 3's to long-chain omega 3's. This all takes time to adjust.
Hey! From what I’ve seen, people become tired because they don’t know how to eat a healthy vegetarian diet, so they eat lots of bread, cookies pasta, maybe vegetables but do not introduce nuts, beans, lentils, soya etc... which are our vegetable protein sources... We don’t need as much protein as our culture eats nowadays but we still need it. People feel tired because they eat way too low protein. But when our plant based diet is balanced, the energy we feel is way higher than before.
Sage, does this rant apply to people like me who live in a third world country like me in Mexico? :P hehehe .... Keep up the good work Señor!!! I like your videos :)
in 3rd world countries (I come from one) people also don't suffer from "low protein diets", in general, in the whole world, areas with extreme poverty might experience bad nutrition and that might even apply to the US as well as 3rd world countries, regarding the rest I´m not vegan but I agree :) nice videos btw
What about increasing protein for injury recovery and rebuilding weakened core muscles? Im not talking about high doses of it but maybe a vegan protein bar after running until you're feeling some gains in those areas.
again, with a balanced vegan diet (and that means enough calories) I'm sure one can probably get plenty of protein for muscle building/recovery. Not all bars are created equal, but generally if you are eating vegan you're at least not overdosing on protein and you're staying mostly high carb. There are lots of variables that go into muscle imbalances/weakness from running form to genetics to training variable.
Thanks, going on 3 years vegan now and eating 3000 cals/day minimum. Diet consists of mostly pasta rice and beans and fruit. I averaged 10 miles/day until recent lower back pain forces me to cross train on stationary bike. I've been putting in many extra sessions at gym doing core strength work as it is my belief that weak butt and hip muscles are exposing my lower back to lateral forces. I've allowed easy running back into my routine a couple times a week to test progress of strength trainining. This has been going on for about 4 weeks now. Thanks for your videos and responses Sage.
+gukobi Sounds you are pretty active! I run usually 50 miles per week, one or two days off, usually some other sports once per forthnight and hiking in summer. Other than that I pretty much sit on my ass (I try to walk at least some 20 minutes a day, but often fail). I used to walk everywhere in college, but now I got lazier. Kudos for running after work, I couldn't do that, I get up early to put my morning run, before everyone wakes up.
Proteinaholic is a fantastic book. Dr Greger rocks. Veggies have protein and most people don't seem to realize that. Oh and Cottage Cheese in pasta!? Ewww!
I went vegan for awhile. It was weird I felt like my absolute top end was not there so much but my recovery after hard efforts was through the roof. In the end I couldn't seem to eat enough whole foods to keep weight on. I tend to cycle through going vegan then sometimes vegetarian then a standard diet. I feel like for my own performance changing things regularly helps. I couldn't imagine doing something like the carnivore diet tho. I think you would just feel heavy as a brick all the time.
I'm a (rising) senior in high school, and my parents have been extremely worried since I started eating ovo-lacto vegetarian about 6 months ago, I've eaten fish about 7 times to keep them from being worried when I was training hard thru track season. As I start weight lifting and mileage summer training, I'm taking a whey protein supplement to keep them from being worried about my protein intake. Is that a good compromise for someone still living with parents who think meat is God's gift to humanity?
A basic Google search for "athlete runner protein nutrition" will give you a much better guideline than watching a random UA-cam video. You need protein. There's no conspiracy behind the physiological need for protein, especially when training hard.
yeah don't believe everything you see from a google search of key words either though! Of course you need protein. i probably wouldn't recommend whey as an extra supplement source. Have a side of beans and rice instead. I also like almond butter/almond milk etc.
Interesting point about the blue zones. Although they do all have meat in their diet. It's just far sparser than Western diets. Fish isn't to be underrated though.
I can tell a big difference after taking one scoop of whey protein after hard training 3-4 times a week. But if I up it too much I feel like it loses effectiveness.
Love the rant Sage!!! I have definitely noticed the pressure that the supplement and meat corporations have on society. I've gone more towards plant based protein within the passed couple years personally and have felt physically and mentally better. But I do still eat seafood, chicken and beef just not as much as I used to. I would personally like to hear more vegan/vegetarian nutritional talks but that's just me.
You're a BEAST!!!!!
You dont have to be an extreme body builder to need 1.6+ g protein per kg of weight. Moderate weight lifing is sufficient as well as a person trying to lose fat while maintaining muscle. Jeff Nippard is a very science based body builder and i recommend seeing the science behind it if you have doubts
I didn't notice the camera tilt. Then you metioned it and I couldn't stop thinking about it. Keep up the great work sage!!
I am very impressed to see a professional distance runner who is plant based and reading protein-aholic!! I couldn't agree with you more! We get enough protein from plants!! Thank you very much for making this video, and spreading the word! Carb up!!
I do eat a lot of animal protein myself, but this video is still really good to me. I believe, based on my own experience and that of friends, that protein is important. I believe, again based on experience in my life, that .5 grams per pound of body weight is enough. If you are an active person who is breaking down muscle daily, then .7 would be better. You can put on great muscle size at just .8 to 1 gram of protein per pound of body weight even. protein is veerrryyyy overrated, but I do believe it is more important than a lot of vegans and vegetarians like to believe. I am not "hating" on this video or anything, just sharing my own personal experience. Thanks for the videos. They definitely help me think outside the "norm".
Thanks for the introduction to 'Blue Zone' Cultures. I hadn't heard the term before. You have a new subscriber.
Great to hear your real world experience! I feel like we are so often bombarded by facts and statistics and studies but not enough stories of what actually works for individuals
I am glad you mentioned at the end there are many dietary pathways to health. Thanks.
Totally agree with all of your points! I'm a life long vegetarian too and while I don't run as much mileage as you do, I've never found myself lacking in protein. I've had some problems with low ferritin levels but, as a woman, I think that that's relatively common and I have several female athlete friends who eat liver and other animal iron sources who are also low in ferritin. Of course, whenever I've mentioned my iron issues, it's always my diet that people query!
it's great to see you are plant based, Sage! I think the most powerful answer to the protein question is you and other plant based people with active lifestyles which proves we don't need that much protein.
Although I currently eat a non-restritive diet that includes everything, I completely agree with everything you said in this video.
Thank you for videos like this. I have been running for 20 years now and a lot of this I already knew. It really gets me excited to run!
This guy is cool. I trying to get back in shape this year. And just listing to him help motivate me.
Great video Sage! Thanks for sharing! I can attest to a 'vegan' plant based diet as well. Plant based for over 16 years and a competitive ultra runner for 10 years. And injury free for past 11 years. I don't use protein supplements either. Just real food.
Go Damian!
Half a billion people in India are vegetarian... Indians may look weak, but have great functional strength. Thousands of cuisines.
That was really helpful thanks, as someone who is now vegetarian to hear your long term experience
Great topic, and I wholeheartedly agree on your key points. I used whey protein as a supplement some years back to gain muscle mass while training cross fit, but I felt terrible and stopped after a while. It seemed to me that my mucous membranes thickened and my overall sense of well being was seriously affected. After I stopped using whey protein the side effects slowly disappeared. I even tried to use whey protein again a year later, just to be sure. Same result.
Wow, what a great video!! So excited to see you putting out this type of content, people need it, the planet needs it and of course the animals.
Clearly we have also been thriving on this vegan diet and our performance has only gotten stronger!
We need to get that book, it is on our to read list and it will probably skip to the top after watching this video!
Keep it up!!!
:)
so excited to see such an amazing athlete preach plant based diet. Yay! !!!! keep up the great talks.
Thank you for a great topic Sage! Great point of view, there are always fanatics of everything but no one have the truth about everything, than has been working for you for a long time and you've turned one of the best runners I know. I eat protein but I admire People who Don't by decition and as you said it is a story of a everybody.
We have the truth when it comes to nutrition, thankfully.
I definitely agree with what you say about hormone levels and soy. I was also raised on tofu and my hormone levels are totally fine. So are my dads and he's been eating soy/tofu his entire life. Power to the plant! 😛
nice!
Soy lacks a key amino acid and has one of the lowest BV values of any protein source. Long term estrogenic effects are still TBD, most research at this point are animal models.
Good rant Sage. Leading by example is the best evidence that you can offer.
thanks!
Preach!! A vegan diet is so healthy and people don't realize that! My fitness has gotten 10x better since going vegan, almost a year now. Greatest design I've ever made.
decision*
Same here, 4.5 years in.. And never eaten better or been fuller, without feeling icky...
Hit the nail on the head! How ever, I think everyone is different and has different needs, witch you touched on! But really spot on!
I do eat meat (mostly chicken) and only really on my run days and when I work I eat vegetarian. It works for me, I feel good and feel strong. The media and government do what they do for sustainability of the country and for money!
Thanks for the video, I very much enjoy your work!
+Vo2maxProductions I think that protein deficiency comes more from not getting enough calories. It is very difficult to not get enough protein if you get enough "energy" from your food. If you eat 3000 calories, only about 300-400 calories are protein (75g to 100g). This is very easy to get since it is such a low percentage of your total food intake.
From an R.D., I say great job Sage, and I concur completely. Thanks for sharing accurate info about protein needs. Keep it up!
P.S. I;ll be there cheering you on at WS and look forward to watching you break the tape!!!!
Lol "I might be rich enough to buy a house in Boulder by now..." Great video Sage. Plant power FTW! Also please do another video and/or review of Proteinaholic after you finish reading it. It's on my reading list. Thanks again.
Hey Sage, I love your videos and loved this one. It gave me a different look on protein since all I've learned from studying about nutrition is "the higher, the better"
I'm about to go into my junior year in high school for cross country and I was wondering if you could do a training talk about what you think is the perfect amount of miles to add on when you're building up your mileage after a short break. I'm trying to get to around the 50-60 mile range. Thanks!
I also wish I had $100 for everytime I got the protein question! The last trainer I had told me I needed to supplement with creatine because I was vegetarian and training for a marathon. Apparently eating sufficient plant based protein still wasn't enough and I would loose muscle mass without a creatine supplement or meat. :p
I would love to see a rant on portion sizes especially since you don’t ‘measure out’ your meals (which I think is great!!)
I saw this guy who only ate raw fruits and vegetables and was able to run the WS100! For some reason he won't eat nuts or seeds or cooked vegetables and fruit. He goes by the Fruitarian.
nothing wrong with handful of nuts
Sage, I was, and still am but only once or twice per week, a meat eater. I read a book called "Eat to Live" by Dr. Furman. It very much supports what your saying and has revolutionized my eating habits.
I'm definitely picking up that book. seriously get that question all the time and ive been a vegetarian for three years and haven't felt sluggish or sick.
Interesting vantage point. Thanks for your thoughts.
I don't eat a huge amount of Protein but I have made one change over the last 6 months and it seems to help, it is timing of the protein. I, like many others, like chocolate milk. I take mine with 2 shots of espresso. When this is not convenient, my second choice is Gatorade sports protein drink. I try to get the chocolate milk in me 20 min or less after finishing. Do you think timing is important to your recovery/consumption of protein. 95% of my days are Pescatarian.
Great rant! I do LCHF, but protein is overrated. The protein the body doesn't need is converted somewhat inefficiently to carbs thru gluconeogenesis so it is an expensive way to get glucose. Protein is also insulinogenic which is another reason to keep it low.
Binge watching your vids- I've taken Nutrition classes and you're spot on- plant based whole foods are where its at. Keep it up Sage!
Very informative! Love it, and please keep it up.
I've been tempted recently to start eating meat as I've been injured quite a bit recently. I needed to hear this advice right now!
Great advice. Meat-eating is overrated as a way to get daily protein intake. Currently I do eat meat in moderation, but on occasion go months at a time without eating any meat, and I do just fine. My experience with a plant-based diet is that it helps a great deal to reduce inflammation from running and working out in general. Keep posting!
Thanks for sharing Sage 👍🍺
Cheers
It’s all about what your body is used to. Can’t add or take away anything in an instant. Some protein in needed for the body for muscle, but you can get protein from dairy products (Greek yogurt and cottage cheese) and/or pastas and vegetables (quinoa and avocados). There are so many things that people do not know have protein.
I have been a meat eater for my whole life However I stopped eating chicken and red meat about six months ago. I still eat fish by the way. I have to say that I fell great. My body fells so much better. I feel that my metabolism runs smoother now..
3:00 Is there a low protein test? Doesn't seem like something they would check or know.
Born and raised Lacto Ovo Vegetarian as well. 35+ years. How sick of that question are you? I have been sick of it for at least 20 years. My wife was convinced i had low Iron as well. When i was giving blood i got my iron Results, and was Incredibly higher than my wife. Everything about diet is over rated. Glad to hear what you had to say, and know i am not alone out there haha
this is great to hear! thanks for your support!
+Vo2maxProductions looking forward to the day you guys have some spots open up for coaching. I love all your videos, and find a lot of inspiration in them. I had to take 2 months off running due to shin splints (went out to hard) increased my mileage to fast. Can't wait to see you run in WS.
Hey Sage, I agree that a whole-food plant-based diet is the healthiest way to go. However I was wondering what you might think about amateurs like me who are commuting 3 hours to work every day, putting in a shift and then doing ultra training. Inevitably short-cuts are taken with the diet. Maybe you could make a video sharing some secrets regarding plant-based nutrition when time is an issue? i.e Is it worth topping up in this situation with some dairy or vitamin supplements. Fingers crossed for you at WS100!
When I first trained my muscles hurt for days, I'd do anything to try to make it better. Nuts, cheese, ham and chicken. I don't think these foods are gonna mess you up if you eat too much of it, so my personal preference is to make sure that I'm at least getting enough protein. Fruit and Nuts are my staple recovery snack(s) - covers some nice nutritional benefits as well. BTW Your body can use Protein as the 3rd source of energy after fat and carbs, and there are some significant studies to show just how much protein is required per hour.
Show me the studies! In short, there as been some controversy on the topic of "protein or Branch Chain Amino Acids as fuel." Sure there is more oxidation during exercise....and Aminos are needed for to fuel certain metabolic processes...but as an actual fuel source? Check out this article: jn.nutrition.org/content/136/1/264S.long
My main point is that I don't think that it's going to do you any harm (as long as they are natural sources), so then if you are going to err on the side of caution, then I'd go for the 'better to have too much' than 'not enough'. I meant studies to show how much protein per hour your body requires during recovery, which you've covered in the video anyhow.
Also worth saying, you are at a MUCH higher level of fitness - your body can recover much quicker. I certainly can't do 2 runs in a day. I would need at least 1 full day and night recovery after a long training session, so until I get better and recover quicker, I'm going to be focusing more on protein while my muscles are fatigued and let me know I need to rest and recover before I can think about the next session.
+RicardoRix good way of speeding up recovery is getting in EASY miles to shake out legs. I never do 2 hard runs in 1 day
I think as a very high-mileage runner, if you only ate bread, you would end up hitting pretty high g/kg protein just because you need to eat so much more to fulfill your carb requirements. I only exercise 7 hours per week and burn about 600 calories per hour, so I think protein supplementing makes sense for me
Kyle, I totally agree that can happen, we can adapt, for you it came down to the choice, some people will never stick out the transition. Can I ask, how differently do you eat for performance over maintenance?
Kudos. Definitely follow up with a final review of the book, please.
I think if you are trying to cut fat and build muscle, you really can't get enough protein through limited caloric intake so I do think it's important to ensure you are getting close to 1g of protein to 1g of desired weight...
great video as usual Sage. What are your thoughts on more of the good fat and less of the carbs on your diet? (maybe for those that want to be leaner). (And by the way, the crooked door on the background was distracting though -LOL....) Thanks
Hi Sage, Please do a video on how to plan for a run that is 1 year ahead
Excellent video. I am a vegetarian and you are inspiring. Thank you.
Training Talk Topic - Your thoughts on Jason Koop's "Training Essentials for Ultrarunning."
Specifically chapter 8, with his outlook on periodization being different for most ultras, emphasizing Vo2max intervals in the beginning of the season and working into more specific threshold/ steady state workouts as race day comes closer. He makes good points, but I still feel questionable about early season V02max work.....I've always viewed that as a way to quickly peak. Thanks!
Hair is also a religion. We need to know the virtues of cowlicks instead of manes. What do cowlicks do for aerodynamics & heat dissipation?
cowlick, esp when near the front of the head is for sure superior in aerodynamics (but only if one tilts their head forward while running)....mane has way too much drag. For heat dissipation it is more of a toss-up though...darker hair (like mine) likely creates "hot pockets"...this is a disadvantage that likely negates the benefit of an aerodynamic frontal cowlick in the first place...
Dark mane here. Aero wise, you're at an absolute disadvantage. Contrary to popular belief, however, i find that heat disipitation is far better with my mane. In 90+ degree weather, i get plenty of guys with short hair or bald with their heads dripping in sweat asking me why i'm not dying. I believe it is because the sweat is absorbed by hair and cools my head/neck which is super beneficial.
What do you think about the developing runner? If somebody went couch to 5k to half marathon to marathon to ultramarathon in 1-5 years, how do you think their dietary needs would change over that time?
Love this perspective, and agree that there is an over-emphasis on protein in American culture. Rooting for you in Western States!
Serious studies suggest nor more than 1.2-1.5 g/kg for professional athletes.
Also, the amount needed decreases with the fitness level. A Beginner needs extra protein for buildup an regeneration, whereas a professional just has to maintain his current musclemass, which works quiet efficiently at that point.
Autophagy is the process by which older cells break down and the material recycled.
Many people are unaware of this and therefore believe they need a lot of dietary protein.
I do find a protein shake helps the muscle soreness the next day after long runs, but day to day definitely no need to target it
I don't consume any protein powders or count the amount of protein I take in but what about having a glass of chocolate soymilk with banana, peanut butter and oatmeal after a hard workout? should I worry about protein then? I was told there was a window where your body absorbs more vitamins and nutrients that are vital for recovery, if you consume like chocolate milk, after a workout? I hope I'm making sense haha
-El Negro, José
+V02maxproductions would be great to see a video on your favorite books, and or a list. I have bought most books I've seen from your UA-cam videos and have loved them all. Especially 2 hour marathon book, I'm wondering what else you could recommend as great reads or info.
"Once a Runner" is a classic. "Running with the Buffaloes" also very good.
i use to drank a lot of milk and other dairy producs but after stopping i feel a lot more energy.
I don't think protein is overrated especially as an older person who is desperately trying to hold on to muscle. I am 59 years old and am naturally skinny and under muscled. I essentially switched to from doing just running to mostly calisthenics training beginning 6 years ago. I also increased my protein intake dare I say from animal products, and my health has gotten so much better. Get sick a lot less often, cured a hernia and my weight has gone from 145-150 to 160-165 (5'-10") and I look way better. So at the end of the day, it all depends on the individual and I think age is a factor too. What works when you are 30 may not be optimum when you are 60. At least that is my experience.
Excellent rant!
As someone who is not a vegan or vegetarian, i completely agree. I do think meat tastes wonderful and eat a high fat diet but i also eat a ton of plants. I used to eat much higher carbs and found it wasnt for me. When i cut a lot of carbs out and stayed higher fat i lost a lot of weight and maintain higher fitness and now i typically just add carbs as needed before/after hard or long cardio/ work out sessions.
The typical american eats waaaay too much meat though, and i think that has negative economic, health, and moral effects. As a country people need to probably cut more refined carbs AND fat and eat more plants.
I love some meat, eggs, dairy, but i can say ive never once thought i should have packed less spinach and mushrooms in my prepped food haha!
Hey Sage! I was just wondering if you could maybe make a video about your shoe collection and your go to running shoes if ever you have time :)
thank you
kevin
What's your take on sports drinks after workouts?
Of all the diets and studies done by all the professionals only one thing holds true in the end - this >>> Remember as human beings we are all very different when it comes to physiological responses. We have different thresholds, genetics and history, structural anatomy, all of these mean we cannot expect to react in the same way as the runner next to us. In the end the best thing to do is to learn what works best for you - you the individual! GL
So do all animals have an individual optimal meal program, or just humans? Just curious.
BucketlistFit I'll answer that with another question! If human's over the years had a stable basic diet, without eating preservatives and additives and processed food would as many people be allergic to certain foods as there are now?
Will there be a huge need of protein when you fist start to train? It seems much muscle-tissue is created the first 2 months compared to an experienced runner who dont build much muscle at all anymore.
Great video, the only things we need to be worry about is B12, I mean, even meat eaters.
I'm not against plant based diet. I'm just a picky person and don't like many vegetables. What are some good vegan foods for runners of course
what about calorie intake? If i'm running 45-55 miles a week avg between 645-745 a mile during my runs, plus age (41yrs) + height 5.6-ish, i believe metabolism is burning efficiently, what is my ideal calorie intake...
Amen, nice rant Sage! :)
What kind of amino acids you recommend
What do you think about the idea that we need to get a certain amount of protein in our bodies within 30 minutes of a hard workout?
that is ideal, yes, as well as some carbs too! for sure to help promote/stimulate recovery as soon as possible. Just the amount I think is usually overestimated (at least in the US).
Yea, definitely carbs too. I prefer to get mine in as soon as possible after a workout, but I know that a lot of people can't stomach something right before a cool down. Seems like a lot of people neglect quick post workout recovery. Recovery as a whole is important, but vastly underrated.
Go sage! I run college xc and track and have gone vegan in the last two months, feeling better than ever as long as i eat enough! Great video. Good luck in western states 100
Ty Sage. Another nice and informative video. Hoping that you kill it at WS100.
Sing it, brother!! When in doubt, crack open an Avery!! :) Well said on this topic.....
Random question pertaining to gear -
I'm about to purchase a new pair of shoes and I wanted to hear your thoughts on having two pairs of shoes that you switch between for training. If I go this route, would your recommend getting two pair of the same exact shoe or switching it up with different cushioning/shape/design?
Sage, you said you don't supplement, but do you supplement with B-12? Hope so. All vegans/vegetarians should.
He said he doesn't supplement with protein intake. He made a whole video about what he supplements with.
Personally I eat a higher protein diet (160g a day) because I find it more satiating than a high carbohydrate diet and it allows me to maintain a consistent weight all year round. I find when I increase my carbohydrate intake I generally eat more (calories) a day.
it's actually very easy to eat very high carb (plant based) and have a consistent weight (or lose weight). You can actually eat more volume this way and it is fiber that fills one up. People in the weight loss industry have promoted protein because it is satiating...and they obviously want to stay away from highly processed/refined carbs (i.e. refined sugar). Fat is the usually the big issue with weight (and caloric intake). When people eat a regular pizza they see it as being "high carb" (which it is..) but it is also very high fat! Remember, both protein and carbs are only 4kcal/g and fat is 9kcal/g. Go low fat and you can eat a ton!
ajcn.nutrition.org/content/87/5/1558S.long
www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
Just from that link: 'Nancy Rodriguez, a registered dietitian and professor of nutritional science at the University of Connecticut in Storrs. “People in general think we all eat too much protein.” '
Those people being yourself, someone who clearly has NOT read actual studies (and instead relies on your clearly gifted running genetics and lifelong n=1 sample size) and is NOT a registered dietitian and/or PhD in nutritional sciences. Rather, someone who's read a conspiracy theory piece of literature.
Interesting views Vo2maxProductions thanks for the video as usual!
What about L-carnitine? Is that something to care about?
What is your opinion on sugar? Have you seen "Sugar: The Bitter Truth?"
You mentioned people feel tired or weak when they try to switch to a vegan diet. As a meat eater who knows meat doesn't equal protein, I would say this is because people just aren't feeling satiated when they switch. Eating meat is an addiction and when you try to stop an addiction or anything else out of your lifestyle, it's pretty normal to feel tired due to the work and physiological changes the body is going through. Imho.
agree! there is always a transition period....as well as a subjective mental check of "how am I feeling?"....which all plays a role. Good point on the "addiction" as well!
I think that it has more to do with getting enough calories. Eating a high meat diet has more fat, therefore more calories. However, on a good vegan/vegetarian diet, getting enough calories is more difficult compared to a high meat diet (especially if there meat diet contains fast food). I think that the fatigue from the transition would be lessened greatly if the person transitioning would make sure to get enough calories from good carbs like brown rice, quinoa, oats, fruits and veggies. For example, a burger from a fast food chain could be 500 calories where as it would take 3 apples and a 3 bananas to have around 500 calories.
Agreed. I think the "feeling tired" after switching to a plant-based diet comes mainly from a) having to adjust to eating enough calories (which means eating more food than you're used to), b) adapting to changes in your gut bacteria, and c) your body switching over to synthesizing non-essential nutrients by itself, that it is used to getting _pre-formed_ from animal products (these include carnosine, carnitine, taurine, creatine, etc.) Your body will also get more efficient at converting plant-source omega 3's to long-chain omega 3's. This all takes time to adjust.
Hey! From what I’ve seen, people become tired because they don’t know how to eat a healthy vegetarian diet, so they eat lots of bread, cookies pasta, maybe vegetables but do not introduce nuts, beans, lentils, soya etc... which are our vegetable protein sources... We don’t need as much protein as our culture eats nowadays but we still need it. People feel tired because they eat way too low protein. But when our plant based diet is balanced, the energy we feel is way higher than before.
Your totally right about Vegan diet keep preaching!
Sage, does this rant apply to people like me who live in a third world country like me in Mexico? :P hehehe .... Keep up the good work Señor!!! I like your videos :)
in 3rd world countries (I come from one) people also don't suffer from "low protein diets", in general, in the whole world, areas with extreme poverty might experience bad nutrition and that might even apply to the US as well as 3rd world countries, regarding the rest I´m not vegan but I agree :) nice videos btw
What about increasing protein for injury recovery and rebuilding weakened core muscles? Im not talking about high doses of it but maybe a vegan protein bar after running until you're feeling some gains in those areas.
again, with a balanced vegan diet (and that means enough calories) I'm sure one can probably get plenty of protein for muscle building/recovery. Not all bars are created equal, but generally if you are eating vegan you're at least not overdosing on protein and you're staying mostly high carb. There are lots of variables that go into muscle imbalances/weakness from running form to genetics to training variable.
Thanks, going on 3 years vegan now and eating 3000 cals/day minimum. Diet consists of mostly pasta rice and beans and fruit. I averaged 10 miles/day until recent lower back pain forces me to cross train on stationary bike. I've been putting in many extra sessions at gym doing core strength work as it is my belief that weak butt and hip muscles are exposing my lower back to lateral forces. I've allowed easy running back into my routine a couple times a week to test progress of strength trainining. This has been going on for about 4 weeks now. Thanks for your videos and responses Sage.
+gukobi 10 miles a day? I hope you had also one day of zero miles in that regime...
usually after 7 days I took 1 day of rest. Most runs taken after working on my feet all day.
+gukobi Sounds you are pretty active! I run usually 50 miles per week, one or two days off, usually some other sports once per forthnight and hiking in summer. Other than that I pretty much sit on my ass (I try to walk at least some 20 minutes a day, but often fail). I used to walk everywhere in college, but now I got lazier.
Kudos for running after work, I couldn't do that, I get up early to put my morning run, before everyone wakes up.
Proteinaholic is a fantastic book. Dr Greger rocks. Veggies have protein and most people don't seem to realize that. Oh and Cottage Cheese in pasta!? Ewww!
Good rant.
great video! love it
I went vegan for awhile. It was weird I felt like my absolute top end was not there so much but my recovery after hard efforts was through the roof. In the end I couldn't seem to eat enough whole foods to keep weight on. I tend to cycle through going vegan then sometimes vegetarian then a standard diet. I feel like for my own performance changing things regularly helps. I couldn't imagine doing something like the carnivore diet tho. I think you would just feel heavy as a brick all the time.
Just curious, did you track calories at all during the peak training weeks for WS?
I'm a (rising) senior in high school, and my parents have been extremely worried since I started eating ovo-lacto vegetarian about 6 months ago, I've eaten fish about 7 times to keep them from being worried when I was training hard thru track season. As I start weight lifting and mileage summer training, I'm taking a whey protein supplement to keep them from being worried about my protein intake. Is that a good compromise for someone still living with parents who think meat is God's gift to humanity?
A basic Google search for "athlete runner protein nutrition" will give you a much better guideline than watching a random UA-cam video. You need protein. There's no conspiracy behind the physiological need for protein, especially when training hard.
yeah don't believe everything you see from a google search of key words either though! Of course you need protein. i probably wouldn't recommend whey as an extra supplement source. Have a side of beans and rice instead. I also like almond butter/almond milk etc.
What's bad about eating honey or wearing woolen socks?
FTStratLP unnecessary harm
Do you take anything post workout? Plant based protein?
Interesting point about the blue zones. Although they do all have meat in their diet. It's just far sparser than Western diets. Fish isn't to be underrated though.
I can tell a big difference after taking one scoop of whey protein after hard training 3-4 times a week. But if I up it too much I feel like it loses effectiveness.
have you tried hemp/soy/rice protein supplements instead?
What do you mean by "feel a difference?" What sort of difference?
Eat some more in general, something very simple and satisfying, makes you feel like king-sloth of universe when you get warm aswell after your run.
Why would he, they're incredibly lower in BV (biological value)?
Whey protein is very effective in terms of cancerous tumor promotion.