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.
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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