splint wrote:But like I said, that's just me. I don't recommend anyone take anyone's advice like it's gold, official dietician, government RDA board, friends, family members,or what have you. Try things out and figure out what works for you. If 15% helps yoiu build muscle go for it. If you're not seeing results, play with the percentages.
I absolutely agree. But just to add some gas to the fire, here's a podcast
where Dr. Monte Ladner (the host of the podcast, Fitness Rocks) interviews Dr. David Nieman about vegetarian athletes. In his study
, Dr. Nieman found that:
The available evidence supports neither a beneficial nor a detrimental effect of a vegetarian diet on physical performance capacity, especially when carbohydrate intake is controlled for.
Please note that this is for aerobic endurance, not quite what we train for in SimpleFit. His study found no problems with heavier phytate intake from whole grains.
One of the more controversial points in his paper is a summary from another study that found no improvement in power in vegetarian athletes who use creatine supplementation (vegetarians have lower natural creatine levels that the general population).
The most controversial point that comes up in the interview is the idea that, as RDA levels of protein and "healthy" blood iron levels (ie, are you anemic?) were set when meat consumption was high relative to other points in history, the normal values have been set at artificially high, and perhaps unhealthy, levels. Part of the evidence provided for this is that slight "anemia" has been linked to lower rates of both coronary artery disease and cancer. A common side effect of exercise is lower body stores of iron; it has been speculated that this is how exercise helps lower heart disease.
Back to the earlier topic of discussion, Nieman recommends the following protein consumption:
General - .8 g/kg body wt
strength-training athletes - 1.4–1.8 g/kg body wt
endurance athletes - 1.2–1.4 g/kg body wt
So Splint, by my quick calculation, 1.8 g/kg is approaching the 1g/lb that you mentioned.