signs of too little protein?

Could be anemia from B12 deficiency. Are you taking a supplement?

Guess what those two pointy front teeth in the front if your mouth are for? Get off this ridiculous hype train, and go eat some meat.

"So, a crossfitter and a vegan walk into a bar. And I know this because they told everyone within 5 minutes."

If you are vegan you need to supplement with a b12 vitamin. If you aren't already start now.

I do think your protein is a little low not much though. Maybe add a vegan protein shake if you are going to stay around 100 mpw

It's not a protein problem. It's a lack of B12 as stated and an iron deficiency. They're the hardest things to get for new vegans. I take a b12 a day and a multivitamin simply for the iron. B12 is very hard to get as a vegan, and iron is easy if you know what to eat.

Thanks. I do take a B12 and iron. Any other thoughts?

Sublingual B12 is great.

Vegan runner here been running 3 years, how many grams of carbs are you eating for that mileage?

If you are having trouble recovering it sounds like you aren't eating enough calories. New vegans need to get used to eating way bigger volume because you are eating lower down the food chain where nutrients are less dense.

Staple meals for me are

15 oranges

400g dates

18 bananas

800g sweet potato wedges

1.5 cups rice (dry weight)

1.5 cups maize meal (dry weight)

1 head romaine lettuce + 1.7 litre orange juice

3kg watermelon

8 mangos

All these meals are over 1000 cals and I will eat 3000-4500 a day depending on my needs. I hit over 100% on every macro/micro nutrient. Iron is always over 200 as is potassium so I have very strong legs.

Get chronometer and start weighing your food until you become familiar with how much you need to have on your plate. You will see how healthy you are eating, don't worry about nutrients, you are eating the healthiest foods on the planet, let next door doing the barbecues worry about it. Just make sure you are eating enough cals and the rest will take care of itself.

Vegan runner here been running 3 years, how many grams of carbs are you eating for that mileage?

If you are having trouble recovering it sounds like you aren't eating enough calories. New vegans need to get used to eating way bigger volume because you are eating lower down the food chain where nutrients are less dense.

Staple meals for me are

15 oranges

400g dates

18 bananas

800g sweet potato wedges

1.5 cups rice (dry weight)

1.5 cups maize meal (dry weight)

1 head romaine lettuce + 1.7 litre orange juice

3kg watermelon

8 mangos

All these meals are over 1000 cals and I will eat 3000-4500 a day depending on my needs. I hit over 100% on every macro/micro nutrient. Iron is always over 200 as is potassium so I have very strong legs.

Get chronometer and start weighing your food until you become familiar with how much you need to have on your plate. You will see how healthy you are eating, don't worry about nutrients, you are eating the healthiest foods on the planet, let next door doing the barbecues worry about it. Just make sure you are eating enough cals and the rest will take care of itself.

Eat more beans. A lot of beans. Has your weight gone down noticeably? If so, definitely make a point to eat less raw food-it takes a while to be able to efficiently digest it and actually use it for energy. Eat more beans, cooked whole grains, and cooked vegetables. Those should be the go-to's. And be aggressive with the b-12, go for high-dose sublingual or get injections. You might want to start supplementing with vitamin d also.

Ask Ford Palmer

Vegan diets are loaded with phytates, which block and strip iron, magnesium and calcium. After a decade of high-carb I was absolutely tanked on energy and nutrients, despite 4000+ calories/day of whole grains, beans, etc..

Now I thrive on a more balanced diet which eliminates grains and legumes and limits natural sugar (never ate added sugar). Also, you should be getting closer to 100g protein, especially if fro lower-quality veg sources.

Vegan can be OK for those that tolerate high-carb. Most of us don't over the long haul.

Freeblast wrote:

Vegan diets are loaded with phytates, which block and strip iron, magnesium and calcium. After a decade of high-carb I was absolutely tanked on energy and nutrients, despite 4000+ calories/day of whole grains, beans, etc..

Now I thrive on a more balanced diet which eliminates grains and legumes and limits natural sugar (never ate added sugar). Also, you should be getting closer to 100g protein, especially if fro lower-quality veg sources.

Vegan can be OK for those that tolerate high-carb. Most of us don't over the long haul.

You're out of your mind, 100g of protein!?!? Half that is all that is necessary.

Dick Puke wrote:

You're out of your mind, 100g of protein!?!? Half that is all that is necessary.

No, you're out of your mind. 50 grams of protein is on the low extreme for a high volume athlete.

Wow. I take in 250-300 g of carbs per day. It seems like you eat MUCH more than this in carbs.

I think 40-50g seems a bit on the low end for protein for how much you are running. I recently upped my protein (and overall calories) as my legs were getting sore and cramping when I ran and overall I was just slower than normal. It did make a difference for me getting more protein in (I'm a vegetarian btw), but it also could have been increasing my overall calories as well. Do you know how much protein you were getting prior to going vegan?

Increase protein intake and possibly calorie intake especially if you've lost weight. Even if it's just 5-10 lbs that may be a bad sign of you are already skinny

Switching to vegan the toughest things is getting used to eating a ton. The calories are way lower than what you are used to though.

Dick Puke wrote:

It's not a protein problem. It's a lack of B12 as stated and an iron deficiency. They're the hardest things to get for new vegans. I take a b12 a day and a multivitamin simply for the iron. B12 is very hard to get as a vegan, and iron is easy if you know what to eat.

If a vegan diet is natural and healthy, why would you need a supplement? Surely the human body, if it is adverse to meat, would not require anything from animal sources?

Absolutely fantastic Mesh oil. Incredible.

Gold medal winner.

Mesh oil.

One of the greatest answers ever given at Letsrun.com

Wow.