Those who work out or do high intensity exercise

[Screenager]

What os your go to protein for after exercise? And what proteins do you have as staples in your diet?
thanks

Mostly I get protein from real food but I do add Myprotein clear protein drink daily 30g and usually one high protein snack like an alpro yoghurt or a jade and joy protein bar so I would have one of those after working out.
Main protein sources are tofu, tempeh and pea protein powder added to my homemade bread dough to increase the protein content.

I’m a runner and get my protein from chickpeas, beans and lentils in my diet. When I remember I have a Huel shake but probably only once a month as real food is so much nicer!

Tofu and all kinds of beans. I often have to add protein shakes with peanut butter to make up the calories

Thanks. Beans and pulses don’t agree with me unfortunately, but i could eat my weight in peanut butter!

if you can’t eat beans and pulses you need to consult a nutritionist before becoming vegan, it may not work for you.

I do eat a mixed diet but a lot is vegan, beans, lentils and tofu and the basis of meals, without these there would be little protein (yes nuts but they are high in fat so in smaller quantities)

You can manage without beans and pulses. They aren't as high in protein per 100g as tofu, tempeh, TVP and seitan which can form the majority of your protein intake. They are useful and contain other nutrients such as fibre, iron and other vitamins but you can live without them.

Protein efficiency (per 100 kcal)

• Seitan: ~20–21 g
• TVP: ~15 g
• Tofu: ~10 g
• Tempeh: ~9–10 g
• Red lentils: ~7–8 g
• Butter beans: ~6–7 g
• Peanut butter: ~4 g
• Nuts: ~3–4 g

Peanut butter is a very inefficient way of getting protein unfortunately as it's so high in fat. You'd have to eat 600 calories of it to obtain 25g of protein!

Thank you. Yeah i think i can cope without pulses and beans. Certainly don’t feel like I’d need to see a nutritionist.

Yeah, it was a bit of a joke. I love nuts though, i eat a lot of veg and can add the thing you’ve already mentioned in too. Thank you

To add to the already mentioned, hemp seeds added to food, quinoa, brown rice, nutritional yeast

Thanks! I have hemp seeds in the cupboard, along with flax and chia which i add to porridge

@Screenagerwhat are your goals? I’m a long time vegan but never worried about protein before. I’ve decided to up my diet/exercise game so am focussed on protein now and this is new to me too

I’m a climber. Mostly indoors. I’m trying to improve my general strength and stamina for longer routes, were i can hang on for longer

Amazing. Do you do anything alongside that? I run, but also lift weights so I have stronger muscles for running. I also make sure I incorporate stretching and flexibility. Carbs are important for energy for the activity, and protein to build the muscle and strength. It’s difficult trying to get the right balance!

I do run, but have an ongoing groin issue so don’t do it regularly.

I hike a lot, and mountain bike.

It is difficult to get the right balance, you’re right! I thought I’d try to focus on climbing - with specific weight training - for the rest of winter

Have you tried chickpea/lentil pasta? I find them easier on my digestive system than straight up beans. I add peas when cooking it to up the protein a bit. Also hummus made from edamame and peas instead of chickpeas is good.

My other daily proteins include sunwarrior protein powder and peanut butter powder in porridge, air fried crispy tofu and tofu sour cream that I dollop on pretty much everything

I’ve started taking the gourmet lentil sachets to work, which seem to be okay. I’m also eating orzo with lots of veg in the eve. I’m not too concerned about carb intake as I don’t tend to eat bread, cakes, biscuits etc.

The hummus sounds lovely! Where would i buy it?

I have porridge every morning, with peanut butter in but I will buy some vegan protein powder and add that too.

@Screenager I make the hummus but wish I could buy it.

1 cup each frozen peas and edamame boiled for 3 minutes and rinsed in cold water (or just leave out to thaw)
3 tbsp water
3 tbsp tahini
1 tbsp olive oil
juice 1/2 lemon
2 cloves garlic
1 tsp cumin
1/2 tsp salt
10 mint leaves (optional)

Blitz. Keeps in fridge for up to a week.

Thank you! Sounds lovely

Hemp protein powder is very good. I get the unflavoured stuff and mix with diluted fruit juice, along with creatine.

@StripyShirt what creatine do you use? There seem to be so many available