I don't think you'll ever understand the true extent of how much you guys have helped people with their running. I am just over a month in with my running goal. Couch to 5k. I am on 4K easy runs. Part of the credit goes to you.
There’s a new study that tracked protein synthesis over 12+ hours and found people could absorb way more than 30g per dose. David Roche wrote about it for Trail Runner magazine I believe.
Andy, regarding your Vegan question: I embraced a vegan lifestyle a year or two into my running journey, and the impact on my performance was truly remarkable. Not only did my runs become easier and slightly faster, but my recovery time significantly improved. Addressing the protein concern, it's actually quite manageable on a plant-based diet. Considering that all protein originates from plants (well, amino acids, but let's keep it simple), getting your protein directly from plants eliminates the middle "moo." Virtually every seed, not just hard grains but also legumes and nuts, contains a high percentage of protein. For a well-rounded protein intake, diversify your plant-based diet until you feel satisfied. If you're ever concerned about meeting your protein needs, include legumes in your meals - think hummus, baked beans, pea soup, rice with lentils, and more. The options are plenty, and you'll find that achieving adequate protein on a vegan diet is both feasible and delicious.
Just chiming in to add another vote to the vegan band wagon. There are some big sources of protein that you can add to your meals: tofu, beans, nuts... But don't forget that the little stuff adds up too. Ground flaxseed (buy it ground, not whole because the whole ones are sort of too small to chew, so they tend to go right through like corn) has 2 grams of protein per tablespoon, which is just the right amount to add to your oatmeal without it tasting too health-food-y, and also lowers your blood pressure, your cholesterol, and your risk of cancer. A 1/2 cup of dry rolled oats makes a full bowl of oatmeal and has 5 grams of protein, lowers your cholesterol, and helps control blood sugar well enough that oatmeal diets were the standard of care for diabetes before modern drugs. A cup of cooked brown rice has 5 grams of protein, a 1/4 cup of dried farro makes about a cup cooked and has 6 grams. A cup of raspberries or cherries has a gram and a half. A cup of broccoli has 2.5 grams of protein, a cup of cooked kale has 3.5 grams... The little bits and pieces you eat during the day add up, so just be sure your meals and snacks are made of produce, whole grains, beans, and nuts, instead of packaged convenience stuff, and you'll be fine. Bigger or more active people have higher protein needs, but bigger, more active people also have higher calorie needs, so they just tend to eat a bit more. If what you are eating is well-balanced, eat the right amount of food for you, and your protein should be well taken care of because when you eat more food in general, you'll be getting more protein too.
I agree, good point. I would just add that bioavailability is slightly lower than with animal protein as lot plant protein is contained in structural fiber which gets degraded only in the colon so we can’t absorb some of these amino acids. I’m only saying here that on vegan diet people should overshoot protein targets to be at the same level as if they would consume animal proteins too. That’s why I would recommend vegan shake supplements after workouts.
I reiterate this point. Veganism is definitely beneficial to an active lifestyle. Interesting point about helping the gut heal after a run…I shall be mindful of when I eat after a run now. Thanks for the tips. You guys are very funny.
Magnets on your bibs are the way to go, no more holes in your tops/ sticking pins in yourself/ frantically trying to find four pins the same. I have the runr magnets and they are super strong. Slight disclaimer, they are so strong I have got attached to my car and a metal fence, also if you bend over the top and bottom of your bib will stick together but I wouldn't go back to pins. Keep up the good work, you are my absolute favourite podcast
Meeting you in Birmingham felt like stepping into a parallel universe of unexpected inspiration. A massive shoutout to Rick for sprinkling some motivational magic my way. I had grand plans for the Birmingham Marathon this year, but my self-doubt was building a fortress, and I tend to procrastinate like it's an Olympic sport. When I hesitated about participating, Rick hit me with a profound 'why not'? Now, I'm proudly registered for my second marathon in May. Huge thanks to Rick and the entire squad for being the catalysts of motivation - you've turned doubters into determined runners. So, if doubt knocks on your door, find your inner 'why not,' sign up for that race, break your personal best, and let the hilariously unexpected journey unfold!
Well done for not forgetting the Vegan Runners. I have been Vegan and a member of UK Vegan Runners running group for nearly 6 years. There are a lot of Vegan Protein sources like Tofu, Tempeh, Beans, Edamame Beans, Peas, Legumes like Lentils, Chickpeas, Seitan, Quinoa, Whole Grains, Nuts, Seeds, even Green Vegetables.
Sorry Rick, it looks like everyone wants the podcast on TH-cam every week. Including me. On a positive note, it's a great watch. Well done! Congratulations on the award too 🎉
i'd love a weekly TH-cam pod please! Also, magnets (runr) were a game changer for me. No more faffing around with safety pins and I've never had a bib come loose over tens of events, road and trail in some pretty awful condiitons.
Vegan for many years now and tofu and beans are great sources of protein. Often have one of those two things in most of my meals. Nuts and legumes are great too. Pretty easy to hit protein needs.
Congratulations on the podcast award it's so well deserved, and please put the podcast on TH-cam every week if it's not to much trouble, I really enjoy watching it. Keep up the great work.
7 หลายเดือนก่อน +18
As a vegetarian runner who doesn’t eat eggs, tofu is my best friend and the way I manage to start my day with +20g of protein. Beans (and lentils, edamame, peas…) are also a great source and loaded with carbs. I’m in a caloric deficit atm so sometimes I’ll have a vegan protein shake to get to my ~100g protein/day without eating too many calories, but if that’s not an issue, it’s 100% possible to achieve the protein goals without supplements.
Holy moly I absolutely have always thought this was a twice a month deal..! We've been missing half of this golden content. Please put the others on TH-cam too!
The 30 minute anabolic window post workout has been long debunked by lots of studies... best way to do it is to eat the adequate amount which, to be sure you meet it, is 2g/kg and you can take take protein throughout the day not necessarily after or before the workout
Ive been watching TRC since 2019, and it was so surreal meeting you all at the running show. For you, we are complete strangers, but to us you are actually in our every day life’s. Whether it be listened to the podcast watching on TH-cam or see the content on Instagram. I was so excited about meeting you guys and just wanted to say thank you for being so nice and kind. It must of been an exhausting day but each of you gave your time to speak to me. Even my husband(non-run) who I’d dragged along to the show, said “ are these the people you keep going on about? They are so nice!” Thank you again
Andy you almost namechecked my running club! "Are you a Vegan and a runner?" I can tick those boxes I'm a member of Vegan Runners! We are the most represented club at Park Run 💚🖤 I get my protein most from Beans, Greens and Grains. It is easily missed and often forgotten that you still get Protein from foods that are better known for being carb heavy. Oats, Rice, Broccoli are prime examples. It all adds up, combined with lentils, tofu, tempeh and beans...I'm quietly confident I get more protein than many non vegan friends 👍
So nice to see TRC not turning veganism into an easy punchline for this topic 😅 I've been vegan for about 3 years now, not at all for health reasons, and generally find it very easy, at least in the Netherlands. Breakfast for me is the key, I'll have a big portion of overnight oats in vegan yoghurt, with some dark chocolate in it. High protein, high carbs and super delicious. More generally, I'd say your points on glycogen and spreading your proteins are key too. I tend to eat a lot of slow, nutritious carbs, so for instance a lot of pasta or wholemeal bread, avoiding rice which is low in protein (you'd be surprised at the protein content of pasta or a good bread). But of course lentils and beans are great too, and I do eat quite a few "fake meats" based on soy, pea or wheat proteins as these are plentiful in the NL. No protein shakes or supplements though, those are unnecessary. All this gets me through 5-6 running sessions a week, breaking my Parkrun PBs by minutes (thanks to the motivation TRC gives me!) and still improving, so I do use up quite some energy. I wouldn't credit the veganism as I just don't have the evidence for it and I'm not doing it for health, but I'm definitely convinced it's at least not holding me back at all.
Love to see you on you tube weekly. Btw another idea for Andy to run is Marathon pour tous. Organized by the Paris Olympic committee where they offer 40k people a chance to run a marathon on the exact route of the Olympic marathon. I just won my entry ticket and am looking forward to running it.
My tips for vegetarian protein intake: - Add beans, lentils or chickpeas to lunch and dinner. They're very verstatile. Think blackbean burger, lentilsoup, chickpea 'tuna'. - Soy milk is quite high in protein. - I eat two eggs on two pieces of full grain bread. Full grain bread in the Netherlands (where I am), are 6gr of protein a slice. I put cottage cheese under it, which often makes a lunch of 25-30gr of protein. - Nut butters on bread, on ricecrackers, with apple/banana as a snack or in your oats. Oats themselves are also quite high in protein, especially with soy/oat milk. - You can easily make wraps with red lentils that are very high in protein, you only need water and lentils. - I often put cashews or walnuts on pastas or rice dishes. This levels the protein intake up a bit
I'm 100% only youtube. I just don't get on audio only podcasts due to my habits. Please keep them on youtube every week because I live you podcast!!!!!❤❤❤❤
I'm Vegan and I find getting my daily protein intake rather easy. I have things like Seitan, tofu, tempeh, nuts, peanut butter, yeast flakes, lentils and etc and the odd protein shake a day. Vegan runners website also have tips and tricks for incorporating the different macro and micro nutrients into your diet. Also other youtubers like Ben Parkes who's vegan does what he eats for the day videos, which is a good way to be inspired.
I listen washing my hair, dishes and currently in the airport waiting for my flight home. 😂 I found your channel in the summer training for my 5k, now I'm training for a half-marathon inspiring stuff guys! Congratulations on your award! 🎉
I’ve been vegetarian almost my whole life and am primarily vegan now, there are sooooo many protein-infused options and whole food options to get food in. Beans and rice is a basic meal that provides all essential amino acids, quinoa on its own. To get purely grams of protein, I’ve incorporated chickpea based pasta instead of wheat pasta which is huge
Good morning from India! One of my colleague just completed her Full Marathon at Mumbai, she is a vegetarian, she tried boiled eggs and that has helped her. We have tried plastic tags for sticking the bib (Amazon) and these are helpful without damaging our T’s!
Video podcast every week, please! I listen when it’s audio only but I like the option to switch from my screen while I’m eating or cleaning and then audio when I’m driving.
For Sarah’s research 😊There are some 4:1 carb with protein gels out in the market there are some studies suggesting that a small amount of protein during exercise could be beneficial to distance runners - thanks for the excellent work you are all doing in the channel and podcast 🙌🙌
Hi there! Kerwin here from Brooklyn in New York City. PLEASE DO put the podcast on youtube every week! A note on the bib discussion. I ran the NYC Marathon just last year, but it was drilled into us by NYRR (New York Road Runners, the organizers of the NYC Marathon) that bibs have to be visible somewhere on the front of your body for security reasons. The last few miles of the marathon involve weaving in and out of Central Park and because of this, that area becomes a tight security zone. Without a visible bib, the NYPD will consider you a security threat and pull you off the course.
My whole young and young adult life I thought I was unathletic and that excericse was just not for me. After I'd gone vegan for ethical reasons and started eating more WFPB, I found I had so much excess energy and I felt so 'light' that I craved running for the first time in my life. I'm now in the best shape of my life. I know this isn't everyone's experience, but I urge everyone - don't discount veganism and don't listen to the myths and propoganda. You can thrive on this diet
Veggie tip: hummus and similar bean spreads. You can make these from any bean and the flavour combos are endless. I personally love white bean, sun-dried tomato and herbs. Easy snack on a piece of Ryvita or whatever you like or add a bit to the side of your plate. I make a big batch once or twice a week and it keeps well in the fridge or freezer. Budget friendly and gives you a decent amount of protein. Minimal prep needed so by far the easiest solution if you need to add some throughout the day.
As an older runner , who is doing my best to keep my muscle mass while running I consume a lot of protein. Hule black for lunch , and a whey protein shake on normal days 64g ( on top of breakfast and dinner) and hule black and 2 protein shakes on workout days 88g. Likely some of it goes to waste . But would rather have a little excess than not enough especially now when I am on a marathon training block.
Huel black is amazing and vegan.. (which answers another question). There are also many vegatarian and vegan sources of high quality protein - which are a lot cheaper than the animal sources. Takes some research though.
If you have healthy kidneys no problems go ahead. Be careful though with kidney diseases (like me), quote: "A high protein intake has been shown to accelerate kidney damage in people who have kidney disease. However, higher protein diets don't adversely affect kidney function in healthy people."
From my part of the world, you're my Saturday morning coffee routine! Wake up, coffee and podcast, and then I settle into the rest of the day. Also love the podcast on youtube! Would love to see more here!
Re: magnetic clips. Pins are 1-2 grams and make holes in shirt or vest, magnets are 30 grams and make no holes. Running around at around 90-91 kilo's, I dont mind the 30 grams. They only come off if you try to wear a shirt over it, put a jacket on or try sitting in the car afterwards. Another option is Event clip where it is plastic clips that dont push throug the fabric, leaves a little dent that may wash off or not (
Hi congratulations the running channel 😊 my name is saraha and I listen to you from Australia. I listen to you after my run while having my breakfast. I am coming to uk for holidays in July this year. I am hoping to see you 😊
It'd be so great if you do a video every weak. I am not a native english speaker and the automatic subtitle helps me a lot. Even the audio episodes I listen on my tv's spotify app because I feel I can concenrate more
98% planted based diet, i do rarely eat cheese, eggs and even meat and I’ve just completed the Arc of Attrition. I train 75+ miles per week every week, climb and have a reasonable s&c program. I have no issue with people eating meat, you do you but don’t think you have to.
I stopped using safety pins on my bibs and now only use magnets. First, It's the green choice. It's a learning curve to placing them but I have it down now. Pro tip, you don't need to place the magnets at the edges where you would add a safety pin. I secure them about an inch/2.5 cms in from the corners and they work well. They stay secured in high winds and poor weather. Chicago tested. And, you really only need to use three. I use Racedots.
Hey, I think something important you missed out in the protein conversation is complete vs incomplete protein. Especially if you're plant-based, getting complete protein is something you have to pay attention to, as e.g. pea protein doesn't contain all the essential amino acids at the required proportions.
If you test safety pins vs magnets I’d love to see you include race belts as well. They’re very common in triathlon because you can have your number at your back for the bike and then spin it around to the front for the run. It’s nice for running races too because you can store a few gels in it (especially with the aforementioned pocket problems with running shorts).
Ran NYC in 22 with magnets, they were really good but the safety pins are better as it removes the anxiety of any risk the magnets won’t hold. The magnets did slip slightly. Will be going with safety pins going forward as it’s one less thing to worry about on a marathon.
Another option for the bib is an elastic belt with a couple of bits of bungee/paracord - they can usually be found for a few quid (we even got some in sponsor/goodie bag once). You punch small holes in the bib corners and attach it to the cords, securing it with the little plastic spring doohickeys that go on drawstrings. Or I suppose you could attach the little bits of string to some othe bit of kit. The nice thing with the belt is that it can be moved easily if its not just right. The drawback is that it's another thing strapped around you torso.
Whaaaat podcast is every week?! I love podcasts BUT i fell in love watching u record on youtube because I already watch ur youtube channel. soooo if it’s an option to see these every week that would be amazing!
Interesting discussion about sources of protein and particularly veggies and vegans. I've been interested in becoming veggie / vegan, and I found it interesting that you say it's a fallacy that it's harder/impossible to get enough protein, it clearly is as there's just less pure protein sources. As meat eaters we've got lots of options in the form of chicken, turkey, ham, lean mince. With vegan it seems tofu is the main food that is largely protein - lentils, beans etc are carb sources that contain protein. Not necessarily a bad thing, but it does make it harder to get the macro split right. There's also the quality of protein source to be considered - I'm by no means an expert, but it's my understanding that protein from Milk and Eggs is higher quality than Beef and Chicken, which in turn is higher quality than Soy, whey concentrate, pea etc. Basically if you did a podcast on it, with some more detail I'd be interested in learning! Lastly I believe the 20-30g max protein per sitting has been debunked.
Bib magnets are great, used them on all runs from faster paced XC races up to a 55k Ultra in rain, wind and thunderstorms! Also worth pointing out some races specifically tell you where you need to wear your bib, especially none chip timed events where they need to see your number for timing! It also helps volunteers/marshals see your number to tick you off at checkpoints!
Andy, good luck with your goal of reducing your animal product consumption in 2024. I’ve been meat free since 2013 and vegan since 2016. I run regularly, I completed my first marathon last year and am training for a pb this year. I also do CrossFit and powerlifting. I try not to give unsolicited advice, but since you asked here goes. Everything about being vegan, including protein intake, is about being mindful. Instead of getting Thomas everything bagels, for example, that have 7 grams of protein, I get the Dave’s brand that has 13. If I’m going to eat tortillas, I’ll get the pea protein ones from mission that have 7 rather than other ones that have 3. Those seem like inconsequential substitutions, but they are easy and they add up throughout the day. I do drink a protein drink before bed. There are people who say that’s not good for your sleep, but then others who say your body will use that during the night to help with recovery. It works for me but every body is different. I use Huel for my protein and I also keep their hot and savory dehydrated meals on hand as something quick and easy to make that has balanced macros. I do track my macros using the macro factor app. Hope this helps!
Triathlon has some crazy rules re:bibs. You need it on your back for the bike but front for the run, so you have to pin it to a belt which is very annoying on the run (at least for me)
WHAT?! How have I been so oblivious to the fact I've been missing half of the podcasts by watching on youtube! Ha, yes please sign me up for weekly vids
Vegetarian and non-egg eater here: my nutritionist has my goal of 109g of protein but I've never hit that unless I'm eating when I'm not hungry so I'm around 80-90g on a good day. My favorite protein source is the plant based shakes I get at the store (20g, no sugar!) and I have 1-2 a day😅
Wait, so I've been missing a TRC podcast every other week because I only catch them on the TH-cams?! My mind REELS! Please, PLEASE put 'em up on TH-cam every week, so I can enjoy them with my breakfast EVERY Saturday morning?! (And Rick, I'm Kim...from Burlingame, California. ;)
The slower runner adjustment question is something I was wondering about as well. I have been training for my first half, with a goal of 2:30. I was doing the Jeff Galloway plan on my garmin, which was good generally, but I found 1 thing that causes me issues. The long runs get very long for a slower runner. The last long run I did (ended up with a bit of a foot injury from it) was a scheduled 25k easy run. I don't know if it is typical to overshoot the race distance in training but that is what it had me doing, and to do it at "long easy" pace would put me out at very nearly 4 hours for a half training run.
I would definitely watch every week on TH-cam. I mostly listen to music while I'm out and about. Regarding the vegetarian protein intake, I think tofu is great. Nice protein levels and also good mineral content for runners.
There are podcasts that are not on youtube? Please include them all. It is my favourite weekend cooking companion. One tip for a topic could be homemade spots nutrition. Because funding gels for ultramarathon training amounts to eating through new shoes every 3-4 months. And I cannot afford such an expense on top of the shoes.
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Please put the podcast on TH-cam every week!! I find it so much better watching and seem to take a lot more from it
I'd love the podcast on TH-cam every week, even though I listen on Spotify too!
I tend to miss the podcasts that are not on TH-cam, and have to catchup later on, please have them all on TH-cam!
Aren't you distracted when running then? 😉
Please put the podcast on TH-cam every week! Pretty please!
Hear, hear
Yes please put the podcast on TH-cam every week, I do my S&C in front of the TV watching you guys; more TH-cam podcasts = more S&C for me :)
I don't think you'll ever understand the true extent of how much you guys have helped people with their running. I am just over a month in with my running goal. Couch to 5k. I am on 4K easy runs. Part of the credit goes to you.
There’s a new study that tracked protein synthesis over 12+ hours and found people could absorb way more than 30g per dose. David Roche wrote about it for Trail Runner magazine I believe.
Yes! Please add it to TH-cam every week as I forget to check podcasts. 😂
Hi 😂 Dawn here, still awake and deffo got my teeth in.
❤
Andy, regarding your Vegan question: I embraced a vegan lifestyle a year or two into my running journey, and the impact on my performance was truly remarkable. Not only did my runs become easier and slightly faster, but my recovery time significantly improved.
Addressing the protein concern, it's actually quite manageable on a plant-based diet. Considering that all protein originates from plants (well, amino acids, but let's keep it simple), getting your protein directly from plants eliminates the middle "moo." Virtually every seed, not just hard grains but also legumes and nuts, contains a high percentage of protein.
For a well-rounded protein intake, diversify your plant-based diet until you feel satisfied. If you're ever concerned about meeting your protein needs, include legumes in your meals - think hummus, baked beans, pea soup, rice with lentils, and more. The options are plenty, and you'll find that achieving adequate protein on a vegan diet is both feasible and delicious.
well put, i was pretty much going to say the same thing 😀
Avoid the middle moo...😂 ❤ ps your post made me hungry.... fortunately I have some black sesame+chickpea hummus!!
Just chiming in to add another vote to the vegan band wagon. There are some big sources of protein that you can add to your meals: tofu, beans, nuts... But don't forget that the little stuff adds up too. Ground flaxseed (buy it ground, not whole because the whole ones are sort of too small to chew, so they tend to go right through like corn) has 2 grams of protein per tablespoon, which is just the right amount to add to your oatmeal without it tasting too health-food-y, and also lowers your blood pressure, your cholesterol, and your risk of cancer. A 1/2 cup of dry rolled oats makes a full bowl of oatmeal and has 5 grams of protein, lowers your cholesterol, and helps control blood sugar well enough that oatmeal diets were the standard of care for diabetes before modern drugs. A cup of cooked brown rice has 5 grams of protein, a 1/4 cup of dried farro makes about a cup cooked and has 6 grams. A cup of raspberries or cherries has a gram and a half. A cup of broccoli has 2.5 grams of protein, a cup of cooked kale has 3.5 grams... The little bits and pieces you eat during the day add up, so just be sure your meals and snacks are made of produce, whole grains, beans, and nuts, instead of packaged convenience stuff, and you'll be fine. Bigger or more active people have higher protein needs, but bigger, more active people also have higher calorie needs, so they just tend to eat a bit more. If what you are eating is well-balanced, eat the right amount of food for you, and your protein should be well taken care of because when you eat more food in general, you'll be getting more protein too.
I agree, good point. I would just add that bioavailability is slightly lower than with animal protein as lot plant protein is contained in structural fiber which gets degraded only in the colon so we can’t absorb some of these amino acids.
I’m only saying here that on vegan diet people should overshoot protein targets to be at the same level as if they would consume animal proteins too.
That’s why I would recommend vegan shake supplements after workouts.
I reiterate this point. Veganism is definitely beneficial to an active lifestyle. Interesting point about helping the gut heal after a run…I shall be mindful of when I eat after a run now. Thanks for the tips. You guys are very funny.
Magnets on your bibs are the way to go, no more holes in your tops/ sticking pins in yourself/ frantically trying to find four pins the same. I have the runr magnets and they are super strong. Slight disclaimer, they are so strong I have got attached to my car and a metal fence, also if you bend over the top and bottom of your bib will stick together but I wouldn't go back to pins.
Keep up the good work, you are my absolute favourite podcast
Meeting you in Birmingham felt like stepping into a parallel universe of unexpected inspiration. A massive shoutout to Rick for sprinkling some motivational magic my way. I had grand plans for the Birmingham Marathon this year, but my self-doubt was building a fortress, and I tend to procrastinate like it's an Olympic sport. When I hesitated about participating, Rick hit me with a profound 'why not'? Now, I'm proudly registered for my second marathon in May. Huge thanks to Rick and the entire squad for being the catalysts of motivation - you've turned doubters into determined runners. So, if doubt knocks on your door, find your inner 'why not,' sign up for that race, break your personal best, and let the hilariously unexpected journey unfold!
It was so lovely meeting you! So glad you signed up for the marathon 💪💪
Absolutely brilliant for you! 👏 good luck with it all.
Well done for not forgetting the Vegan Runners. I have been Vegan and a member of UK Vegan Runners running group for nearly 6 years. There are a lot of Vegan Protein sources like Tofu, Tempeh, Beans, Edamame Beans, Peas, Legumes like Lentils, Chickpeas, Seitan, Quinoa, Whole Grains, Nuts, Seeds, even Green Vegetables.
Sorry Rick, it looks like everyone wants the podcast on TH-cam every week. Including me. On a positive note, it's a great watch. Well done! Congratulations on the award too 🎉
i'd love a weekly TH-cam pod please! Also, magnets (runr) were a game changer for me. No more faffing around with safety pins and I've never had a bib come loose over tens of events, road and trail in some pretty awful condiitons.
100% put the podcast on TH-cam every week, loving the content guys, keep it up! And congrats on your running show award 🎉
Vegan for many years now and tofu and beans are great sources of protein. Often have one of those two things in most of my meals. Nuts and legumes are great too. Pretty easy to hit protein needs.
Andy going “I worry about you sometimes…” I quite literally almost spit my tea out 😂
Congratulations on the podcast award it's so well deserved, and please put the podcast on TH-cam every week if it's not to much trouble, I really enjoy watching it. Keep up the great work.
As a vegetarian runner who doesn’t eat eggs, tofu is my best friend and the way I manage to start my day with +20g of protein. Beans (and lentils, edamame, peas…) are also a great source and loaded with carbs. I’m in a caloric deficit atm so sometimes I’ll have a vegan protein shake to get to my ~100g protein/day without eating too many calories, but if that’s not an issue, it’s 100% possible to achieve the protein goals without supplements.
Been watching this since ep. 1 and never realized I had been missing half of the shows! Very glad that you brought this up :D
As a vegetarian runner I have no issues and don't take any supplements. I just try to eat a lot of fresh and unprocessed food.
👏👏
Holy moly I absolutely have always thought this was a twice a month deal..! We've been missing half of this golden content. Please put the others on TH-cam too!
The 30 minute anabolic window post workout has been long debunked by lots of studies... best way to do it is to eat the adequate amount which, to be sure you meet it, is 2g/kg and you can take take protein throughout the day not necessarily after or before the workout
Ive been watching TRC since 2019, and it was so surreal meeting you all at the running show. For you, we are complete strangers, but to us you are actually in our every day life’s. Whether it be listened to the podcast watching on TH-cam or see the content on Instagram. I was so excited about meeting you guys and just wanted to say thank you for being so nice and kind. It must of been an exhausting day but each of you gave your time to speak to me. Even my husband(non-run) who I’d dragged along to the show, said “ are these the people you keep going on about? They are so nice!”
Thank you again
I listen to you when I'm running it helps with my cadence and it helps me forget the pain when I run
Andy you almost namechecked my running club! "Are you a Vegan and a runner?" I can tick those boxes I'm a member of Vegan Runners! We are the most represented club at Park Run 💚🖤
I get my protein most from Beans, Greens and Grains. It is easily missed and often forgotten that you still get Protein from foods that are better known for being carb heavy. Oats, Rice, Broccoli are prime examples. It all adds up, combined with lentils, tofu, tempeh and beans...I'm quietly confident I get more protein than many non vegan friends 👍
YES, get it on You Tube EVERY WEEK PLEASE 🙏 🎉
So nice to see TRC not turning veganism into an easy punchline for this topic 😅 I've been vegan for about 3 years now, not at all for health reasons, and generally find it very easy, at least in the Netherlands. Breakfast for me is the key, I'll have a big portion of overnight oats in vegan yoghurt, with some dark chocolate in it. High protein, high carbs and super delicious.
More generally, I'd say your points on glycogen and spreading your proteins are key too. I tend to eat a lot of slow, nutritious carbs, so for instance a lot of pasta or wholemeal bread, avoiding rice which is low in protein (you'd be surprised at the protein content of pasta or a good bread). But of course lentils and beans are great too, and I do eat quite a few "fake meats" based on soy, pea or wheat proteins as these are plentiful in the NL. No protein shakes or supplements though, those are unnecessary.
All this gets me through 5-6 running sessions a week, breaking my Parkrun PBs by minutes (thanks to the motivation TRC gives me!) and still improving, so I do use up quite some energy. I wouldn't credit the veganism as I just don't have the evidence for it and I'm not doing it for health, but I'm definitely convinced it's at least not holding me back at all.
Love to see you on you tube weekly. Btw another idea for Andy to run is Marathon pour tous. Organized by the Paris Olympic committee where they offer 40k people a chance to run a marathon on the exact route of the Olympic marathon. I just won my entry ticket and am looking forward to running it.
I had no idea I was missing episodes, they must be put online!! 🙏
I’m cooking for the next week whilst I listen. And of the hosts, Sarah’s my favorite. ❤️ but I do enjoy you all, and the banter.
My tips for vegetarian protein intake:
- Add beans, lentils or chickpeas to lunch and dinner. They're very verstatile. Think blackbean burger, lentilsoup, chickpea 'tuna'.
- Soy milk is quite high in protein.
- I eat two eggs on two pieces of full grain bread. Full grain bread in the Netherlands (where I am), are 6gr of protein a slice. I put cottage cheese under it, which often makes a lunch of 25-30gr of protein.
- Nut butters on bread, on ricecrackers, with apple/banana as a snack or in your oats. Oats themselves are also quite high in protein, especially with soy/oat milk.
- You can easily make wraps with red lentils that are very high in protein, you only need water and lentils.
- I often put cashews or walnuts on pastas or rice dishes. This levels the protein intake up a bit
I am one of the people that thought there was just a podcast every two weeks. No idea there was an audio only one. More videos!
Me too!
I'm 100% only youtube. I just don't get on audio only podcasts due to my habits. Please keep them on youtube every week because I live you podcast!!!!!❤❤❤❤
I'm Vegan and I find getting my daily protein intake rather easy. I have things like Seitan, tofu, tempeh, nuts, peanut butter, yeast flakes, lentils and etc and the odd protein shake a day. Vegan runners website also have tips and tricks for incorporating the different macro and micro nutrients into your diet. Also other youtubers like Ben Parkes who's vegan does what he eats for the day videos, which is a good way to be inspired.
Great tips! Thanks Sophie
I listen washing my hair, dishes and currently in the airport waiting for my flight home. 😂
I found your channel in the summer training for my 5k, now I'm training for a half-marathon inspiring stuff guys! Congratulations on your award! 🎉
IM A TH-cam VIEWER AND ABSOLUTLY LOVE YOU GUYS. THEY ARE EVERY WEEK...DIDNT KNOW THIS, PLEASE UPLOAD TO TH-cam PLEASE!
I’ve been vegetarian almost my whole life and am primarily vegan now, there are sooooo many protein-infused options and whole food options to get food in. Beans and rice is a basic meal that provides all essential amino acids, quinoa on its own. To get purely grams of protein, I’ve incorporated chickpea based pasta instead of wheat pasta which is huge
Oh man weekly YES please, I had no idea I was missing a whole other episode!
Good morning from India! One of my colleague just completed her Full Marathon at Mumbai, she is a vegetarian, she tried boiled eggs and that has helped her.
We have tried plastic tags for sticking the bib (Amazon) and these are helpful without damaging our T’s!
Video podcast every week, please! I listen when it’s audio only but I like the option to switch from my screen while I’m eating or cleaning and then audio when I’m driving.
For Sarah’s research 😊There are some 4:1 carb with protein gels out in the market there are some studies suggesting that a small amount of protein during exercise could be beneficial to distance runners - thanks for the excellent work you are all doing in the channel and podcast 🙌🙌
Hi there! Kerwin here from Brooklyn in New York City. PLEASE DO put the podcast on youtube every week! A note on the bib discussion. I ran the NYC Marathon just last year, but it was drilled into us by NYRR (New York Road Runners, the organizers of the NYC Marathon) that bibs have to be visible somewhere on the front of your body for security reasons. The last few miles of the marathon involve weaving in and out of Central Park and because of this, that area becomes a tight security zone. Without a visible bib, the NYPD will consider you a security threat and pull you off the course.
My whole young and young adult life I thought I was unathletic and that excericse was just not for me. After I'd gone vegan for ethical reasons and started eating more WFPB, I found I had so much excess energy and I felt so 'light' that I craved running for the first time in my life. I'm now in the best shape of my life. I know this isn't everyone's experience, but I urge everyone - don't discount veganism and don't listen to the myths and propoganda. You can thrive on this diet
Please put the running podcast on TH-cam every week!!
Veggie tip: hummus and similar bean spreads. You can make these from any bean and the flavour combos are endless. I personally love white bean, sun-dried tomato and herbs. Easy snack on a piece of Ryvita or whatever you like or add a bit to the side of your plate. I make a big batch once or twice a week and it keeps well in the fridge or freezer. Budget friendly and gives you a decent amount of protein.
Minimal prep needed so by far the easiest solution if you need to add some throughout the day.
Please add the podcast to TH-cam every week! Love watching you guys with a weekend coffee!
100% we need the podcasts on TH-cam every week please guys! 🙏
I’m watching this episode on an oil rig in the Gulf of Mexico whilst running on the treadmill.
As an older runner , who is doing my best to keep my muscle mass while running I consume a lot of protein. Hule black for lunch , and a whey protein shake on normal days 64g ( on top of breakfast and dinner) and hule black and 2 protein shakes on workout days 88g. Likely some of it goes to waste . But would rather have a little excess than not enough especially now when I am on a marathon training block.
Huel black is amazing and vegan.. (which answers another question). There are also many vegatarian and vegan sources of high quality protein - which are a lot cheaper than the animal sources. Takes some research though.
If you have healthy kidneys no problems go ahead. Be careful though with kidney diseases (like me), quote: "A high protein intake has been shown to accelerate kidney damage in people who have kidney disease. However, higher protein diets don't adversely affect kidney function in healthy people."
@@dresden_slowjog Thank you for the information (I was not aware )
Yes please. Weekly podcasts on TH-cam. Great to see you all at the weekend 🙂
yes please put everything on youtube as well :) concidering BIB, I recommend magnets.
From my part of the world, you're my Saturday morning coffee routine! Wake up, coffee and podcast, and then I settle into the rest of the day.
Also love the podcast on youtube! Would love to see more here!
👏👏👏
WHAT?? I have been missing 50% of the podcasts??? I had no idea, please bring them to youtube!!!
Please all eps on TH-cam! I’ve watched all of them and never realised there were additional episodes elsewhere
Congrats on Winning the Award; Well Deserved! Many thanks for all the great videos
I would love for the podcast to be on TH-cam ever week
Please do put the podcast on TH-cam each week, I really enjoy the panel conversation format.
Would love to watch every week one TH-cam. Running channel podcast is a ritual after my Sunday long run while eating a protein filled breakie. 😊
Yes. Podcast on TH-cam every week please.
Veggie runner here. Yes please to the veggie/vegan running video and yes please to TH-cam every week. 😊
Holy cow, I'm literally doing the dishes watching this now. Nostradamus Rick. Love the show guys, and please come to Australia some day.
Please put it on TH-cam every week. My partner and I love watching it!
Oh, I didn't know you didn't put all the podcast episodes on TH-cam. Definitely put them all on TH-cam!
Re: magnetic clips. Pins are 1-2 grams and make holes in shirt or vest, magnets are 30 grams and make no holes. Running around at around 90-91 kilo's, I dont mind the 30 grams. They only come off if you try to wear a shirt over it, put a jacket on or try sitting in the car afterwards. Another option is Event clip where it is plastic clips that dont push throug the fabric, leaves a little dent that may wash off or not (
Please put a weekly podcast on TH-cam, I had no idea it was weekly, well done on the award 🏆
Thank you!!!
Hi congratulations the running channel 😊 my name is saraha and I listen to you from Australia. I listen to you after my run while having my breakfast. I am coming to uk for holidays in July this year. I am hoping to see you 😊
It'd be so great if you do a video every weak. I am not a native english speaker and the automatic subtitle helps me a lot. Even the audio episodes I listen on my tv's spotify app because I feel I can concenrate more
Please put the podcast on TH-cam every week. I don’t check audio podcasts very often. 😊
Great to watch definitely need to video every week 👍🏻
Another vote for the podcast on TH-cam every time, pretty please 😊
I watch the podcast on youtube!
98% planted based diet, i do rarely eat cheese, eggs and even meat and I’ve just completed the Arc of Attrition. I train 75+ miles per week every week, climb and have a reasonable s&c program. I have no issue with people eating meat, you do you but don’t think you have to.
Please put the Podcast on TH-cam every week 🍻
I stopped using safety pins on my bibs and now only use magnets. First, It's the green choice. It's a learning curve to placing them but I have it down now. Pro tip, you don't need to place the magnets at the edges where you would add a safety pin. I secure them about an inch/2.5 cms in from the corners and they work well. They stay secured in high winds and poor weather. Chicago tested. And, you really only need to use three. I use Racedots.
Hey, I think something important you missed out in the protein conversation is complete vs incomplete protein. Especially if you're plant-based, getting complete protein is something you have to pay attention to, as e.g. pea protein doesn't contain all the essential amino acids at the required proportions.
If you test safety pins vs magnets I’d love to see you include race belts as well. They’re very common in triathlon because you can have your number at your back for the bike and then spin it around to the front for the run. It’s nice for running races too because you can store a few gels in it (especially with the aforementioned pocket problems with running shorts).
Ran NYC in 22 with magnets, they were really good but the safety pins are better as it removes the anxiety of any risk the magnets won’t hold. The magnets did slip slightly. Will be going with safety pins going forward as it’s one less thing to worry about on a marathon.
Another option for the bib is an elastic belt with a couple of bits of bungee/paracord - they can usually be found for a few quid (we even got some in sponsor/goodie bag once). You punch small holes in the bib corners and attach it to the cords, securing it with the little plastic spring doohickeys that go on drawstrings. Or I suppose you could attach the little bits of string to some othe bit of kit.
The nice thing with the belt is that it can be moved easily if its not just right. The drawback is that it's another thing strapped around you torso.
Podcast on TH-cam every week please!🎉
And yes, please add your weekly podcast on TH-cam!!
Please put the podcast on TH-cam each week !
Whaaaat podcast is every week?! I love podcasts BUT i fell in love watching u record on youtube because I already watch ur youtube channel. soooo if it’s an option to see these every week that would be amazing!
Interesting discussion about sources of protein and particularly veggies and vegans. I've been interested in becoming veggie / vegan, and I found it interesting that you say it's a fallacy that it's harder/impossible to get enough protein, it clearly is as there's just less pure protein sources.
As meat eaters we've got lots of options in the form of chicken, turkey, ham, lean mince.
With vegan it seems tofu is the main food that is largely protein - lentils, beans etc are carb sources that contain protein. Not necessarily a bad thing, but it does make it harder to get the macro split right. There's also the quality of protein source to be considered - I'm by no means an expert, but it's my understanding that protein from Milk and Eggs is higher quality than Beef and Chicken, which in turn is higher quality than Soy, whey concentrate, pea etc.
Basically if you did a podcast on it, with some more detail I'd be interested in learning!
Lastly I believe the 20-30g max protein per sitting has been debunked.
Bib magnets are great, used them on all runs from faster paced XC races up to a 55k Ultra in rain, wind and thunderstorms!
Also worth pointing out some races specifically tell you where you need to wear your bib, especially none chip timed events where they need to see your number for timing! It also helps volunteers/marshals see your number to tick you off at checkpoints!
Wait, you're telling me there's DOUBLE as much of the podcast and I never knew!! Bring the rest to TH-cam!
Andy, good luck with your goal of reducing your animal product consumption in 2024. I’ve been meat free since 2013 and vegan since 2016. I run regularly, I completed my first marathon last year and am training for a pb this year. I also do CrossFit and powerlifting. I try not to give unsolicited advice, but since you asked here goes. Everything about being vegan, including protein intake, is about being mindful. Instead of getting Thomas everything bagels, for example, that have 7 grams of protein, I get the Dave’s brand that has 13. If I’m going to eat tortillas, I’ll get the pea protein ones from mission that have 7 rather than other ones that have 3. Those seem like inconsequential substitutions, but they are easy and they add up throughout the day. I do drink a protein drink before bed. There are people who say that’s not good for your sleep, but then others who say your body will use that during the night to help with recovery. It works for me but every body is different. I use Huel for my protein and I also keep their hot and savory dehydrated meals on hand as something quick and easy to make that has balanced macros. I do track my macros using the macro factor app. Hope this helps!
Please keep on TH-cam! I watch during my work breaks
Here, listening to the show from Chile. Currently training for the Santiago (half) marathon.
Good luck Rob! Let us know how you get on😁
Triathlon has some crazy rules re:bibs. You need it on your back for the bike but front for the run, so you have to pin it to a belt which is very annoying on the run (at least for me)
Yes please add to TH-cam, I didnt realise I was missing out
WHAT?! How have I been so oblivious to the fact I've been missing half of the podcasts by watching on youtube! Ha, yes please sign me up for weekly vids
Yes please add the podcast to TH-cam every week!
Vegetarian and non-egg eater here: my nutritionist has my goal of 109g of protein but I've never hit that unless I'm eating when I'm not hungry so I'm around 80-90g on a good day. My favorite protein source is the plant based shakes I get at the store (20g, no sugar!) and I have 1-2 a day😅
you tube every week please!
yes- every week on youtube please- its my main source of everything!
Wait, so I've been missing a TRC podcast every other week because I only catch them on the TH-cams?! My mind REELS! Please, PLEASE put 'em up on TH-cam every week, so I can enjoy them with my breakfast EVERY Saturday morning?! (And Rick, I'm Kim...from Burlingame, California. ;)
The slower runner adjustment question is something I was wondering about as well. I have been training for my first half, with a goal of 2:30. I was doing the Jeff Galloway plan on my garmin, which was good generally, but I found 1 thing that causes me issues. The long runs get very long for a slower runner. The last long run I did (ended up with a bit of a foot injury from it) was a scheduled 25k easy run. I don't know if it is typical to overshoot the race distance in training but that is what it had me doing, and to do it at "long easy" pace would put me out at very nearly 4 hours for a half training run.
Would definitely like to see the podcast on YT every week please team!🙌🏻💪🏻
I would definitely watch every week on TH-cam. I mostly listen to music while I'm out and about.
Regarding the vegetarian protein intake, I think tofu is great. Nice protein levels and also good mineral content for runners.
There are podcasts that are not on youtube? Please include them all. It is my favourite weekend cooking companion. One tip for a topic could be homemade spots nutrition. Because funding gels for ultramarathon training amounts to eating through new shoes every 3-4 months. And I cannot afford such an expense on top of the shoes.
Congratulations on your award loving all the content videos and podcasts ❤👏👏👏