I'm considering trying this diet out, but I worry that with such a low protein intake that I'll lose all my slowly and hard earned muscle. I don't have much, but it's taken so long to get that I don't want to lose it in a couple months. Is it OK or necessary to supplement with rice protein if you wish to have muscle?
You don't need to supplement, you just need to consume enough calories.. all the muscle i have i have build on a high carb, low fat, low protein diet, before i became vegan i 6 months unconsciously ate just 1000-1500 kcal i lost all muscle.. now i have more then ever before (measured in pushups and pull ups and chin ups).
Ah, well that is a good amount of muscle on that guy. But at 3500 calories he's still getting 87.5g of protein which is what I'd want to aim for anyway. Only that would be far too many calories. Thank you for helping me.
As long as you're eating enough whole fresh foods (cooked starches 2nd best), your protein needs are covered. Gents need a minimum of 3K cals daily, or 10 grams of carbs per kilo of bodyweight.
How much protein do we really need?
The health problems caused by high-protein diets.
Where do I get my protein on a HCRV diet?
Some inspiring folks with no worries about their protein ;)
Oranges have higher concentration of protein than mother's milk. And more calcium.
There is plenty of protein in fruits and vegetables. It is estimated that people eat 5 times the protein that they need. Excess protein cannot be stored. It breaks down into toxic substances. There is not a single government website that says that you do not need to get enough calcium to avoid osteoporosis. Yet a study showed that adding calcium to diet has no effect on osteoporosis.
Also you are told that protein builds muscle. The only thing that builds muscle is working out. Schwarzenegger is getting plenty of protein but he is not working out so he is fat and flabby now.
So there is science and then there is advertising. You hear from the advertising that you need lots of calcium and protein so you will buy lots of dead animals and drink lots of milk. No body ever gets too little protein. "Protein deficiency falls into two categories: Kwashiorkor protein deficiency, which occurs when you consume too little protein but still consume enough calories, and Maramus protein deficiency, which occurs when you consume too little protein as well as too few calories." So in the second category you are starving to death and they call it protein deficiency. The only ones who get the first mentioned are people who are starving to death also. So you can also call it carb deficiency or fat deficiency.
I'd like to hit 90g a day if I could. I think I could easily hit 60g but I was thinking maybe I could put some unflavoured rice protein into a smoothie to bump it up to 90g. But I'm willing to experiment and see what happens.
Why would you add refined protein to anything.. this "i'd like to hit 90g a day if i could" probably is inspired by a bro-scientific source.
Track your nutrition intake for the first months or so until you understand what foods are necessary to hit the standard nutritional targets for all the micro nutrients including protein. 80-10-10 generally will get you enough protein and carbs so that your body has no need to tear into your muscles. But track it to make sure you are eating the right things.