Had a talk today with a guy who was sort of offended for some reason about me not eating animal products and lifting weight. He said I’d never get enough protein (never heard that one before!!!). Because lentils aren’t a thing in a world of steaks.
Anyway he said that you need at least 200 grams of protein each day when you lift but that’s of course nonsense. Not saying you shouldn’t do it, but you don’t need to either.
I’m averaging around 110-140 grams a day and I’m doing fine at ±80kg body weight.
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Is soya detrimental to test? Or is that the scare story because it contains phyto(?) oestrogen? (The kind that looks like oestrogen but isn’t the same thing.)
No, soy is not detrimental in healthy moderation. The amount of soy you would need to eat to effect your test would have to number in the tens of thousands of calories.
It’s a byproduct of the scare campaigns related to phytoestrogen in soy which has absolutely no effect on the human body whatsoever.
It’s a fad that people have against soy. Some people say it makes you more feminine or even go as far as to say you will grow boobs as a guy. But after years of consuming soy on a regular basis, I am yet to grow boobies.
People with no understand of science saw the word “Estrogen” and the far-right went buck wild with it. If photoestrogens made you grow boobies, the entire male population would be transfem. It is impossible to avoid soy in the modern world, and our ancestors have been eating it for thousands of years without a problem.
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also even if you ate actual estrogen, loads of it would be filtered out by a first pass through the liver. it’s not bioavailable by the oral route because it’s something the body can recognize as something that it shouldn’t get from food.
and soy phytoestrogens are more likely to act as estrogen blockers than estrogens, though the effect is very weak.
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Most experts I have seen actually say around only 0.8g/lbs (assuming animal based) is necessary to gain muscle mass. The more important factor once you have above 0.8 is total calories. There also isn’t particularly any dangerous about 1-1.5 g/ lbs either. 1.0 is definitely a nice safe target though for sure.
None of this controls for type of athlete nor what stage of training.
The most common thought is to increase protein when you are cutting calories to maintain muscle mass in a cut. A recomp diet would be similar.
Type of protein does matter but if you have increased your protein intake when plant based above 0.8 or 1.0 or whatever, it ends up not mattering very much. This is key because there are people who cannot because of their genes maintain cholesterol levels healthily eating much animal based products. I.e. there isn’t anything necessarily “inferior” about plant based protein sources.
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All this can just be accounted for with a bit of extra effort to read about where to get the best plant based sources of protein. It’s not particularly hard. Most vegan body builders end up getting pretty interested in the different sources and combinations of proteins. It’s all great knowledge to have in general.
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