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ADT & Diet: What are others generally eating in a day?
Prostate Cancer | Last Active: Jul 11 10:16am | Replies (59)Comment receiving replies
@guybe
Hi All,
I have been reading these diet stories and am still perplexed on my main issue--how to get enough protein?
Google says a 170-pound 72-year old active man should get "about 77 to 93 grams of protein per day...If he’s doing regular endurance or resistance exercise [I am], the target can be a bit higher, around 85 to 115 grams per day."
My problem is I am trying to keep on a whole food, plant based diet, or as I told my friend: "It's simple, anything you want to eat, you can't. No dairy, meat, eggs, or sugar." So good sources of large amounts of protein (eggs, yogurt, meat) are off the table, or at least minimized. When I look at labels for beans, flaxseed, nuts seeds, etc. I see mostly 5, 6, 8 grams of protein/serving. I just dont see how to get to 85 to 115 grams/day with these numbers. To be honest, I eat a lot of salmon and tuna and occasional skinless organic chicken, but even with those, meeting the targets seems a stretch. How do you all do it?
Replies to "@guybe Hi All, I have been reading these diet stories and am still perplexed on my..."
@bikeman1
I eat a combination of cereals in the morning that has about 25 g of protein in it. I have a salad midday and put either small bay shrimp or chicken in it. At dinner, chicken or fish, There’s a way along with brown rice and a vegetable with tomatoes in it.
There is no reason you cannot eat chicken, turkey or fish. The real problem is red meat.
I put 20 g of vanilla vegan protein powder in my oatmeal every day and it’s delicious. Sometimes I make chocolate peanut butter protein shakes for dessert at night with vegan protein powder as well. Also, delicious.
Another example is Amy’s low sodium vegan chili, which I have a couple times a week, which has 25 g of protein per can. I made Louisiana red beans and brown rice and quinoa the other day, which was packed with protein.
You might be surprised how much protein you get when you add up things like this, along with nuts, seed and the small protein amounts in fruits, veggies, grains. etc.
@bikeman1 I’m vegan and active at 74, I supplement my workout 1 hour before my workout I mix one scoop of pea protein isolate on a glass of water with a 1/2 tspoon of nut butter to slow things down a bit, at breakfast I mix one scoop of Pumpkin seed protein, 2 tablespoons of sucha inche, 2 tablespoons of hemp seeds and rest is is variable, lunch and dinner not counting veggies and legumes I eat lentils, chickpeas, tofu, tempeh, quinoa, nuts, seeds, and various beans depending on the menu for the week, my wife and I try to cook the protein on a Monday for the week and just prepare the veggies on the day I don’t eat any white stuff you can add fiber to supplement if needed and drink plaint of water to keep things flowing, also you can add a tablespoon or two of hemp seeds to any of your meals and side salads
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@bikeman1 If you're willing to relax your ban on dairy, whey powder is an extremely efficient non-meat protein source: 26 grams per two-scoop serving, for what I use. I add it to 12 ounces of milk (plus creatine) for a quick 38 grams of protein after a workout. Given the amount of exercise we need to keep muscle mass while on ADT, and the additional protein required to support that, I think some "cheating" on a vegan or plant-based diet might be worth it to stay topped-up - if you can fit that within your dietary principles.