The "Bioavailability" of Protein For Vegan Athletes?! How much to eat and my Running Diet.

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#VeganAthletes #PlanBased #VeganDiet

[@xXAnthony619Xx]

I was at the heaviest I'd ever been at 334+ pounds at 6'3" about a year ago. I started my journey to fitness at that time and went vegan ten months ago. In that time, I didn't really exercise much until I realized that I love to eat food so I better start doing some cardio... Since about late August I've gone from being able to fast-walk about 3 miles at a time on road to running ~12min/mile pace through the trails 5-10 miles at a time. I do focus on protein in order to get enough for my body to repair but seldom exceed 90 grams. I don't like to dip below 75ish but if I do I know it's not the end of the world and I focus more on protein the next day. My legs are definitely more muscular and have a lot more endurance on that amount of protein and usually I have lower amounts. Now, I'm 255 and still enjoying the sport of running. The benefits of feeling good about my food choices and running have done amazing things for my mental health. I was smoking a year ago, addicted to video games, depressed, etc. I'm finally getting over all that crap and I feel the lifestyle I'm leading now is definitely sustainable. Plant based is the way to go for me!

[@Vo2maxProductions]

Congrats on your fitness and health journey! This is so great to hear. Keep up the awesome work!

[@runningwithmarc]

Plant Based/ Vegan for 4 years now, Athletically and mentally feel the best I ever have. My results have improved, which isn't directly tied down to the diet, but it for sure helped 20min 5k to 17min, made plenty of videos documenting benefits also :)

[@robinkrieger85]

Great video! I watched Game Changers and What the Health (better!) on Netflix and decided to go at least vegetarian. Can't stand meat anymore. Vegetables have flavour. Meat doesn't. Athletic performance has improved alot as well and I just feel so much better. My father done the same and is reversing his diabetes now!!

[@KiwiBigfoot]

Plant based FTW!

[@gregoryking4796]

“I need to protein-load before my race” - nobody ever.

[@IPassionIPechnik]

Great insight, thank you!

[@mitchellmclaughlin6360]

Man, I don’t see how anybody can argue that you can’t perform at a high level in this sport without meat. Isn’t Jim Walmsley a vegetarian (not that his diet is one that people should be mimicking, dude eats a lot of pizza)? What about Scott Jurek? Yourself? heaps of others? A plant based diet is at least sufficient and probably optimal for a lot of people.

[@MrDamonLeBeouf]

not only these athletes, but arguably the greatest of all time triathlete, Jan Frodeno, is plant based. He just smashed the ironman championship race's record.

[@georgelane6350]

Pizza isn't bad either. If you're running 200km weeks like him theres only so much volume you can eat, so it needs to be calorie dense.

[@murraylynn7631]

I am not a vegan or a vegetarian but, for health reasons, I changed by diet significantly a few years ago to reduce my consumption of meat and increase my consumption of fish and vegetables. I still eat meat but not everyday. At least two days a week I eat a vegetarian diet. One thing I have learned from increasing the proportion of vegetables in my diet is that if you want plant based protein, it is not hard to find. My vegetarian days always have plant a plant based protein as an essential serving. Edamame, beans, peas, or rice can all contribute to the protein needs in my diet. In fact, according to the American Dietetic Association and the Dietitions of Canada, as long as your vegetarian diet is varied and you meet your caloric needs, the desired level of needed proteins will be met. Personally, I still eat meat. But, it is no longer a 10 or 12 ounce steak. I am happy, and healthier, with a higher quality 6 ounce piece of meat only a couple times a week. Oh, and I am stronger and fitter too.

[@Vo2maxProductions]

great to hear! keep it up!

[@d.zyned2thrive584]

I've been plant based for almost 2 years now, largely thanks to what I've learned from you and Sandi, as well as my own research. I strongly believe being plant based has had an impact on my training, recovery, and race results, not to mention overall health. Thanks for speaking about this topic Sage!

[@SkiSurfHikeIt]

Protein becoming a buzz word is a result of marketing. People are obsessed with it and one of the main issues with health in the US and the western world is too much protein. I am vegan and when people ask me where I get my protein from I tell them ‘I get my protein from the same place your protein gets it protein from’. The main difference from being vegan than meat eating is what your protein comes with. If you want protein laced with saturated fat eat meat, if you want lots of antioxidants, vitamins, and minerals eat plants. If you eat a varied planted based diet you will get all the different proteins you need. It’s something like 3% of the US population is protein deficient and 97% is fiber deficient. Protein deficiency normally comes along with calorie deficiency. If you just eat lots of plants you will be fine. Plus it’s better for the planet. Humans are not omnivores- just look at are digestive biology.

[@Vo2maxProductions]

Totally agree....except for your last point. I will say that humans have evolved as omnivores at many times in history though. I'd imagine it mainly occurred when we moved to colder climates away from the equator. A lot of scavenging....people desperate for food....some hunting no doubt. Probably also why more northern europeans are generally more tolerant of lactose (cows milk/dairy than people from warmer climates). But it doesn't mean that dairy is ideal for human health (or even needed...at least milk from cows!). No doubt a lot of people can be quite healthy eating both veggies and some meat/animal products. We are definitely not carnivores though. Humans have evolved to do all sorts of things over time that aren't necessarily ideal for long-term health though. Even in the Paleolithic era new evidence is showing that many of our ancestors ate more plant-based than people originally thought. Sure they ate meat and whatever they could find, but they lived short and harsh lives! I certainly don't want to eat like a caveman now. That's why I'd argue at this day and age (in most 1st world countries) it is not only possible and more sustainable, but it also may be ideal for human health and longevity to eat plant-based. It may actually become more of a necessity in the future...

[@SkiSurfHikeIt]

Vo2maxProductions while I don’t disagree that humans have made some adaptations over the last couple of thousand years, it isn’t that long when compared to the full history of the human species. I will state that I am not expert in any of this. I do believe that we are most similar to animals that eat mainly fruit, nuts, veggies, and seeds. Just look at things like our teeth, stomach acid, cholesterol metabolism, digestive tract, etc and we are closet to animals that eat fruits, nuts, veggies, and seeds. If you took 10 - 30 traits of mammals and did a cluster analysis we would be closet to the cluster that eats, again, mainly fruits, nuts, veggies, and seeds. I will also say one of the biggest differences between use and humans of the past is that we are active to eat support our eating and they ate to support their activity. Though it’s not like people are going to start eating like this. The best diet for modern humans is probably that of the blue zones or the longevity diet where meat is consumed only a few times per month. On a different topic I am a fan if the channel and have learned a lot about running from you. I have qualified for Boston and am running it this April. Trying to figure out the best way to train for the course specifically the downhills. I am going to slowly introduce downhill running and have 1 session a week that is more downhill specific and maybe 1-3 specific long runs where I have long downhill (CO 470 bike path between golden and Morrison). Then about 3-5 weeks out back off the downhills. Any majors issues with this? Just worried that took much downhill running could lead an injury.

[@lampshade2863]

"make your easy miles easy"

[@roustabout4fun]

Let Food be your Medicine...Let Medicine be your Food....I am learning and trying to apply, constant awareness. Lots of ash from animals products-Inflammation . Ask...where do animals get theirs...cut out (No pun intended) the middle...

[@kerricappy4890]

Gotta say I've had plenty of shitty races on a non vegan diet. (Healthy but not vegan).

[@erickhan6349]

I do not agree with veganism but I do know the American diet is distorted in how it lacks fruit and vegetables and includes lots of sugar and sodium.

[@timbrownblacksmithandknife5648]

I don't believe that nutritional science is unbiased enough to give an honest answer. But I do believe that a plant based whole food diet can work but it takes a lot more research on a personal level to make sure you get the right balance. I still like meat but I think the more processed foods both meat and plant based should be avoided.

[@Vo2maxProductions]

I think a lot of people need to research and plan their diets better (vegan or not)...

[@timbrownblacksmithandknife5648]

@@Vo2maxProductions true that.

[@DanielGarlicBread]

Also a vegan. This has been my experience with good vs bad runs Bad run: It’s because you’re vegan. You don’t have enough protein/iron/b12 Good run: Can you imagine how much faster you’d been if you ate meat?! It gets old.

[@jp05598]

Sage “I’ve been running competitively for 20+ yrs and have never had an overuse injury” Canaday

[@NotOnThisYoutube]

More food videos please! I'm trying to go vegetarian and need more information 👏

[@Vo2maxProductions]

great to hear! thanks for your support. Check out our page on "plant based nutrition" on our SageRunning website (there are recipe links too!)

[@ralphhancock7449]

What type of information?

[@jordinbijstra7039]

Personally i got inspired from the documentary 'The Game changers' to eat less meat. I personally dont want to spend to much time reading all the studies out there but this documentary shows all the interesting results in a neutral way. The neutral way of showing facts makes it a good docu in my opinion. Therefore i would also like to see some more food related video's! Maybe you can even make it a little bit more scientific with some interesting data :).

[@georgelane6350]

So glad you're looking at joining us veggies! I think a lot of newbies worry too much about being vegetarian. If you eat a big mix of whole foods you wont have any problems, except maybe b12. Go and get a blood test done after 3, 6, and 12 months and you'll be fine.

[@GrosMollets]

I love that you point out we don't need that much protein, even as athletes. As recent studies shows (not BRO SCIENCE), high level athletes needs about 1 to 1.6g of protein per kg of weight, for non-athlete this drops to 0.6g per kg per day, which seems low, but it's enough for our body to maintain muscle fibers. As a vegan myself since 4months and an ultra trail runner, I have way more energy, as I eat a lot more carbs, fibers, etc.. I will also mention that you can eat "more" as plants are generally low in calories, so you don't feel like you are dieting if you're doing this to loose weight.

[@dylancarey988]

Sage “consult your doctor before trying anything new” Canaday. I love that line

[@Vo2maxProductions]

legal disclaimer here in the US. Also I'll add: "This information isn't meant to cure, prevent or treat any disease"

[@dj-fe4ck]

Your statements have not been evaluated by the FDA

[@tapasidebnath4200]

Can we increase the bioavailability of protein of foods like soya chunks or mung beans pls reply

[@gregoryking4796]

I just got back from a 22 mile run @ 7:43mi pace. Tell me I can do that the morning after steak and milk for dinner as opposed to my beans, rice, greens, and fruit.

[@kozepz]

Thanks Sage for getting me into running back in 2016. Your videos were inspiring, funny and helpful. They made me travel to places which I hadn't thought of before, I'm a much healthier person than I ever was before at the age of 47. I don't do races but go out in the weekends for some running adventures. In fact my life has changed for the better. My plate is 75% plant based and the rest is animal food, that's how I grew up. As a farmer boy (real apples and pears) we grew up growing our own food including the animal part of it. Good for you that the vegan lifestyle works for you, as it does for some of my friends. Nowadays I feel I'm constantly being schooled on the vegan lifestyle and especially the moral part of it and that's bothering me for some time now. You are a great personality and athlete and wish you and Sandi all the best but I'm gonna take a break from your channel and might check in again at a later date in the future. Thanks again for the life changing inspiration! Remco

[@Witcherworks]

I have found that misery likes company. In reality when logic exist, people would see what you do and say "wow you did that without eating meat"? but then again that means logic exist in those people. I just try my best not to mention my diet but when people see someone doing better than them, they be watching and can't wait to discount the other person's greatness. Keep it up Sage!

[@fiordnord]

Every time I try vegetarian, my average speed goes up due to crazy farting during workouts

[@justintagle4019]

Awesome video thanks

[@Vo2maxProductions]

glad you liked it!

[@animes4177]

me too

[@agsmith001]

"look at who the study was funded by" !

[@solesfacade1031]

diet is often a combination of politics, profit, and propaganda. longevity is often neglected and performance is promoted as if every human is training for strongman. although I believe vegan nutrition is also often poorly promoted with the amount and variety of foods required for optimal health being over simplified in place of accessibility.

[@SamirMishra6174]

Missing the music intro.

[@gokiwi2642]

Soy is great but I hear stories that soy is the most stuffed around genetically than most other food, is it true or Just rumours

[@Vo2maxProductions]

I'd imagine a lot (most?) of GMO soy crops (and other grains) are fed to cows and other livestock (at least in the US). Not all GMOs are technically "bad" though. Eating tofu or edamame beans is less processed and I tend to get organic. I don't go out of my way to eat a bunch of soy protein powder (isolates) though.

[@gokiwi2642]

Vo2maxProductions yeah thanks Sage, I also heard in some states in the USA you aren’t aloud to have your own garden grow your own veg, more rumours, & I notice fruit i buy these days are mostly seedless, my thinking is soon we wont be able to buy fruit & veg with seeds in them so we will have to buy off the mega rich powerful food stuff companies, humans are getting so faraway from the way things were created, it’s amazing we can walk straight let alone 🏃🏽‍♀️

[@Armando-xp2ji]

I tried the vegan lifestyle for 2 months i was running 3 miles a day working 3 times a day (mornung , lunch break, after work) i felt strong and crazy energy. But was very hard to keep up

[@The40yearoldVegan]

My recovery after a workout is insane and I’m in my 40s... when i was a meat eater at age 20 i was jacked but recovery was much longer .. I’ve seen both sides and vegan is by far superior 🌱

[@philellul4476]

I want to eat tofu but apparently it lows your testosterone levels soya sage

[@sofiaasman5718]

Not really. There was one study done, that wasn't all that well done, no control-group etc, that suggested that soy consumption lowers your testosterone. And then there are a lot of studies that show the opposite. But people loooove being told bad things about good habits, and good things about their bad habits, so the one that supports meat eating is the one that gets the most attention and that people remember. In fact, vegan men seem to have on average higher testosterone level than meat-eating men do, even if the vegans eat soy product.

[@georgelane6350]

Great video. Shane on thise who criticise your diet following disappointing results. In New Zealand we call it Tall Poppy Syndrome. Some people just have to chop you down for sticking your neck out. Pay them no heed.

[@kennethward9530]

Any recommendations for vegan/vegetarian guides or cookbooks for lazy (or busy) people?

[@derekmoore5369]

Kenneth Ward forks over knives

[@danielgomezjr.828]

I love being a vegan runner ☺️

[@RealGood10]

Tell people you get your protein from the same source as the cows, pigs, elephants, gorillas, giraffes, horses, hippos, deer, and many other strong, big, fast animals!

[@DMGC529]

Righttttt, do humans have the same digestive systems, enzymes and pathways as animals do they? lol I'd like to see you get enough protein from grass and leaves, humans cant eat the same quantity as an animal.

[@arjanpetersen]

That’s not how the food chain works

[@RealGood10]

@@DMGC529 you missed the point, which was: protein IS everywhere including plants. And yes, the human digestive system is more similar to plant eating animals than meat eating ones.

[@DMGC529]

@@RealGood10 yes its everywhere but its quite a bit harder to eat the quantity required to reach the same protein that is required in an athletes diet. I actually eat a mostly vegetarian/plant based diet etc but people who try to compare humans to animals in these debates are kidding themselves.

[@KishoreG2396]

@@DMGC529 It's not too difficult, though you will have more difficulty finding the right protein and a wide range of vegan proteins to cover the entire amino acid profile. You will also have to bump up the calories quite a bit, and also incorporate more cardio to burn off the excess (your body burns off carbs and fats before protein). In essence, it is difficult, but not impossible and for many who are vegan it is well worth it.

[@prayforstoke]

no informed (by the research) person would assert that you cannot get protein from a vegan diet, especially since most athletes are supplementing. However, is it optimal to not have any meat on the plate? a much more interesting argument, and I believe the convenience of protein from meat is one of the biggest benefits. Clearly if you have had an extremely healthy diet your entire life compared to most Americans, you're at a massive advantage compared to the masses. There can be problems with deficiencies across many different factors if ANY diet (vegan, paleo, vegetarian) are not planned and considered well!

[@Vo2maxProductions]

I don't supplement with any protein powder. The issue is there are tons of people with Phds (and other coaches and top athletes and RDs for that matter) that like to assert you can't get optimal amounts of protein from a vegan diet and project that animal protein is superior. Explain the "convenience of meat" . A diet for high level athletics performance and great long-term health (regardless of whether it is vegan or not) should be carefully planned and prepared.

[@georgelane6350]

This idea that vegetarian diets require planning needs to die. Its horseshit.

[@jackdawson1054]

switched 8 months ago and I feel amazinf

[@lyinginbed]

Why were people designed to run 🏃 to catch food food that doesn’t run is not food!

[@mikebrigandi_]

humans are poor runners, race a dog and see how you do.. But humans are AMAZING walkers! We can walk for miles and not tire. We are foragers, we forage forests for fruits and veggies, nuts/seeds

[@georgelane6350]

@@mikebrigandi_ +1, we are foragers and persistence hunters. Persistence hunting means a little meat every few days. Not a pound a day like most American adults

[@mikebrigandi_]

George Lane i disagree, most large animals can simply outrun us. Even small animals like rabbits and squirrels, extremely difficult to keep up with. We are not made for hunting, although I’m sure some populations have hunted out of necessity. There’s no need to eat meat anyway

[@georgelane6350]

@@mikebrigandi_ humans are the best long distance runners on earth. I'm agreeing with you that meat was a small amount of the diet of early humans.

[@mikebrigandi_]

George Lane most people can’t run 1 mile without getting out of breath. Even me, I’m pretty athletic, I have a hard time jogging 2 miles. But I can walk for 10 miles or even more with almost no issue. We are the best walkers. We are the best foragers as well. And I think most human populations did not eat any meat at all. It’s only when we migrated to higher latitudes during the ice age that we were forced to eat meat. And we didn’t exactly have good health after eating it. Meat still contributes to heart disease and cancers.

[@digambarpawar5053]

Sage, very useful vegan Vlog.thanks. Btw, I'm vegan.

[@Vo2maxProductions]

glad you liked it!

[@Dora-bmrwarrior]

As I watched this episode I immediately thought of the recent Joe Rogan episode that is discussed in the previous comments. Not a fan of Joe Rogan but will occasionally listen to a podcast episode if it sounds interesting. Too bad there was so much bickering going on (mostly on James' part); otherwise I would plead with Sage and Sandi to listen to the episode. Anyway, thank you Sage for this video. I'm struggling with maintaining a plant-based diet but I'm determined to make it work. I believe in it - mostly for ethical and environmental reasons and am still learning on the health aspects.

[@Vo2maxProductions]

great to hear!

[@benpugh6608]

I'm sure I heard soy increases estrogen, could be wrong though

[@Vo2maxProductions]

Well cows milk/dairy can for sure mess with hormone levels like estrogen in men! Sure, I'd say if a person a ton of highly processed soy isolates all the time, then perhaps the isoflavones / (phytoestrogens) could cause a slight response. Soy has been shown to reduce risk of breast cancer in women though. As a guy, yeah I wouldn't drink like 3 quarts of soy milk everyday, but eating some tofu and tempeh a few times a week is probaly not going to be significant with any negative types of hormonal response...and probably has more health benefits overall (for both men and women).

[@benpugh6608]

@@Vo2maxProductions what's your thought's on cottage cheeses I've heard it's supposed to be good for the gut as well as natural yogurt

[@Vo2maxProductions]

@@benpugh6608 well its the fermentation process that gives those types of foods more probiotics (which are generally considered good for the gut microbiome). Tons of pickled vegetables and things like Sauerkraut or Kombucha (and veggies with fiber) are also going to have these kinds of good probiotics and promote diversity in the gut as well. I won't say dairy products have anything special that we need as humans though...if anything I'd be leery of the hormones in cows milk/dairy products and their long-term influence on human health. When I was in a college the university RD told me I should add cottage cheese to my pasta for more protein. I didn't listen to her.

[@georgelane6350]

You are wrong.sorry to tell you. The amount of soy you need to actually eat to mess with hormones is enormous.

[@benpugh6608]

@@georgelane6350 Ah right you know a lot fair play to you. I was merely asking a question I couldn't care weather I was right or wrong 😂

[@marlinweekley51]

Main source of protein in world is soy (plant) for those you haven’t been “paying attention” 😁. Great info- keep up providing good info👍

[@Vo2maxProductions]

yes, legumes make the world go around! ....as well as grains like rice, corn, etc.

[@MrMcGuck]

You watched the debate on Joe Rogan didn't you.

[@Vo2maxProductions]

I've never listened to anything on Joe Rogan.

[@MrMcGuck]

@@Vo2maxProductions James Wilks and Chris Kresser debated the facts in James Wilks film about vegan athletes. Chris Kresser was anti vegan and basically Mr. Wilks defended his movie and stance very well.

[@rescuedfriendsanimalsanctu8481]

@@Vo2maxProductions you should watch it, really good

[@MrDamonLeBeouf]

@@MrMcGuck i was very excited when i saw this debate was going to happen, but i feel that James got into the weeds A LOT trying to discredit Chris. It got so bad i bailed on the debate at about an hour and a half. i was very disappointed personally because i felt it was going to be more about debating facts with evidence, not so much bickering and back and forth. I'm going to pick it back up tonight and attempt to listen to more, but im not really too enthusiastic about it.

[@codycornell2212]

Vo2maxProductions you’re missing out on some very interesting topics. Heck Zach bitter was just on there

[@MiniForklift]

"What works for one often doesn't work for another.' Always important to remember that a diet that is optimal for one athlete might not suit another athlete at all... we are all different. A vegan diet obviously works for Sage, so all credit to him for honing this in over the years. I bounced between vegan/vegetarian for a decade and after a lot of consideration due to ongoing blood tests have just introduced a little meat (but no dairy) back into my diet. I had some good results being plant-based, however I am also starting to see some good results with my new diet taking effect; we all get to make our own choices whatever our reasoning and I think there may be some happy medium between veganism and low meat consumption. Keep up the good work Sage and thanks for all the time you spend on your channel, much appreciated

[@irunovermountains]

Ah man! This ain’t good. There’s too many people talking about their opinion on diet. You’re not a scientist. Leave this to the professionals. A study of 1 or 2 means absolutely nothing. I don’t disagree with your point. I just wish the channel steers clear of dietary advice.

[@Vo2maxProductions]

I'm talking about more than just "1 or 2 studies." This channel is about more than just running....it is a lifestyle of fitness and health (and with that comes things closely related to running like diet). Sure I'm not a scientist (a lot of scientists or even RDs or medical doctors) don't know much about nutrition/diet though....so I don't "leave this to professionals". If you want to cite some good science that refutes what I said in this video be my guest. I'm not interested in "opinions on diet" as much as I'm interested in good science.

[@irunovermountains]

@@Vo2maxProductions, I didn't mean to offend. There are just so many opinions floating about on this diet vs. that diet and the net result is a lot of noise and confusion. I'm not dissing your lifestyle choice - mine is similar. I just don't need to hear nutritional advice from a runner. The lifestyle vlogs are great - I enjoy them as much as the race and training vlogs. Happy running

[@Vo2maxProductions]

@@irunovermountains I'm trying to highlight facts and truth based on good (more valid) science. So trying to be less of an "opinion" and cut through the noise and confusion. This video was simply about saying "plant based proteins composed of essential amino acids is at least on par with any animal based proteins" and giving recommendations (based on a lot of science) of how much protein an athlete may need and the factors that go into that. This channel will mainly be just running stuff.....but there are lifestyle factors and other health factors (like diet) that I will make videos on in the future still.

[@jasonjennings8465]

I'm against vegan or vegetarian diets and think a proper diet with meat and veggies works best. Yet if plant based diet works for you, keep at it!

[@HobomanCat1]

Why are you against vegan and vegetarian diets?

[@jasonjennings8465]

@@HobomanCat1 we evolved eating meat. Plant based diets are forced to consume more, and more nasty tasting dishes. Bone strength goes down with plant based diets as well. Long term weight loss is important to me as well. Each diet has its negative and what works for you might not work for others.

[@ekwayjen]

Raising your own meat yeah that's what most of our ancestors did. But this store bought crap is just trash.

[@Vo2maxProductions]

@@jasonjennings8465 You wrote "bone strength goes down with plant based diets". That is false. No doubt humans evolved eating some meat at times thousands of years ago (esp with moving away from the equator). We don't do a lot of things we did thousands of years ago any more though! At this day and age there is no reason most people can't thrive on a plant-based diet. What special nutrient do you think is in meat that I can't get from a non-meat source?

[@jasonjennings8465]

@@Vo2maxProductions I have some research above if you would like to read it. I totally understand people can thrive on a plant based diet. It's not that you can't get the proper nutrients. It's the fact you have to do more just to get those nutrients. Having to substitute this for that just to eat. I'd rather not do that. Besides, I like my dairy based ice cream more 😁. It's also easier for me to just eat one meal a day on the days I don't run. What works for you might not work for others. I definitely don't go around thinking eating fast food and 90% meat diet is healthy either.

[@strokenolimitscoaching]

Hi Sage, i think you can stop defending yourself by now :) a lot of your video you seem to defend yourself for being a vegan - your telling anyone to eat vegan.. another video you could have saved yourself 10mins - some great points on protein and the types - put really we all have different digestive systems and we process foods differently... hence why I don't eat legumes - my body doesn't process them well hence causing iron and protein issues. some don't tolerate gluten - diary, which again can cause an issue on a vegan-based lifestyle. bottom line and to save yourself again - eat according to what suits you and how your body processes foods/ carbs - protein, good fats etc.. I know like you what foods work for me and don't, so eating them and avoiding the others will work and cause less stress on your life - stressing about foods can cause a big issues in your gut also - :) eat the cleanness form of protein you can and the correct balance - lots of vegetables and avoid processed foods and limit the foods from a box....

[@georgelane6350]

Great comment, but why would gluten intolerance make plant based hard?

[@strokenolimitscoaching]

@@georgelane6350 i said legumes ? not gluten - ? legumes are source of protein ?

[@strokenolimitscoaching]

@@georgelane6350 I dont eat gluten - but said legumes - chick peas / kidney beans / pearl bailey / lentails etc ?

[@georgelane6350]

@@strokenolimitscoaching you said that gluten intolerance would make a vegan diet hard. Why would it be hard? Gluten rich foods are only really rich in carbohydrates and carbohydrates arent an issue in a vegan diet.

[@strokenolimitscoaching]

@@georgelane6350 it was seperate not the same comment / i avoid gluten and legumes dont disgest well ?? i am sure you know the difference and what legumes are