Hello, buttons! I loved hearing about your weekends— thanks for sharing!
Now it’s time I share a little something I’ve been going through as of late. For weeks, I had been feeling inexplicably exhausted. One day, as I was sitting in front of my computer at work, I nearly fainted. After a supervised workout, I couldn’t see straight. I had been eating plenty, but plenty of what? (I hadn’t lost any weight. I weighed myself to make sure.)
Thanks to a highly formal and trusty search on WebMD and the School of MamaJ, for most of July I was experiencing what I (and WebMD and MamaJ) believe to be a nuisance of a protein deficiency.
As one who has been vegan and back, I don’t believe that I need to seek extra protein sources. I don’t believe that I need to consume my body weight plus whatever grams of protein per day. In my mind, it’s a fallacy. It’s an Americanized ideal that’s fed the meat factories (and I’m not talking about fraternity houses, although depending on how you take it, that could be true). When I get really loopy, I think that the Americans have it all wrong. I don’t think the French worry about their protein intake. The Italians surely don’t, and those are the people I want to BE!
But those people probably haven’t also eliminated the following forms of protein because of one reason or another:
- cows
- pigs
- chicken and foul
- deer (this is a reality in Ohio; I know they’re overpopulated but that’s not reason enough for me)
- cow’s milk
- soy protein in any form
- whey protein
- casein protein
- limited beans (unless I want to propel myself from Ohio to Key West solely on bean-induced gas)
Through a process of elimination of sorts, I’ve narrowed my protein intake to the following sources:
- cheese (which I mostly eat on weekends; I don’t know why, that’s just how it happens)
- Greek yogurt
- eggs (I know I’ll catch flak for this, but I’m buying organic, cage-free, hopefully happy eggs)
- dolphin-safe tuna (once or twice a week)
- shrimp (once a month, if that)
- salmon and tilapia (once a month, if that)
- peanut butter
- grains and seeds
But because of the heat and laziness, I stopped being conscious about my efforts to eat any protein. Maybe I’d have some Greek yogurt in the morning, but on most days, I didn’t think about it. I truly wasn’t paying attention to my protein intake at all, and I was suffering big time. Maybe there was something to this “fallacy.”
Last week, I took my health into my own hands and drove to Whole Foods after work. I was tired of feeling tired, and I didn’t want to risk being on the verge of fainting again. Into my cart went yogurt, a carton of egg whites, tuna (dolphin-safe, I made sure!), salmon burgers, Sunshine burgers and a protein powder to try out.
In the past, I’ve resisted buying protein powder because I see it as a last resort. That’s how concerned I was; I was willing to do whatever it took. I also have a difficult time liking any protein powders. It either tastes too fake or too much like dirt, or is chalky or gritty. I also do not want to spend money to have protein powder shipped to me if I don’t know what it tastes like.
Miracle of miracles, I’ve finally found the one, nestled in the shelves of Whole Foods.
Why vegan? It's the least likely to bother my stomach AND this is soy-free!
Pea, brown rice, hemp, cranberry and chia protein! 25 grams per serving? Right hurr.
Proventive, holla at your girl.
It blends beautifully into oatmeal, too.
Within days of making a concerted effort to consume a serving of protein, I felt amazing. My energy returned— I practically felt buzzed. And maybe it’s all in my head, but more protein revved my appetite. Or was that the PMS?
No matter, I’m making the effort and taking charge. I’m doing what I need to do to feel vivacious. What you need to do may be very different. I think that’s cool and would love to hear about your take on your protein intake!
Will I be counting my grams of protein every day? Hell naw. Will I be going high protein and low carb? That sounds like hell on earth. Will I always nip a health problem in the bud as soon as I notice something is off? You bet your cute booty.
My protein adventure continues to be delicious, thanks to Proventive, some dairy, eggs, vegetable proteins and some fish. It works for me.
A protein problem no more.
Ciao for now,
Kailey
Questions: What’s your stance on protein intake? + How many grams do you think one needs per day? Do you keep track of that? + On what sources of protein do you rely?
{ 56 comments… read them below or add one }
My protein sources = chicken, shrimp, a little dairy (cheese), protein bars, protein shakes, nuts, turkey.
I don’t keep track of protein, but for a long time I had the saaaame problem so I upped my seafood consumption for about a week and then after that I went back to normal! All of my protein sources are vegan except for the occasional seafood, a couple of times a month. I’m glad you’re feeling better! <3
im such a protein convert! I used to be carbs carbs carbs all the time, but I was just HUNGRY and couldnt figure out why. Then I was like, gee…I’m not eating hardly any protein! So into my shopping cart went chobani, meals with chicken, and [protein powder. I think its helped me a lot, im more energetic now and I see more definition in my muscles (yay!)
I dont track my grams of protein, but I just make sure I eat some at every meal. PLus I have a protein shake and eggs every day, so I think im covered!
I have to agree – I used to have mostly carb-centric meals (and I still love them), but if I dont get my protein in, I’m just insatiable! As long as I get a small protein component at each meal (which are always vegetarian, mostly vegan), everything is good!
I definitely had this issue a few months ago too! So happy I figured it out though…protein really is important! That protein powder sounds awesome….I’ve never heard of cranberry protein! So cool!
GooD for you for listening to your body! As a vegan I’m naturally protein wary. I think it comes from always being asked, “but where do you get your protein?!?!” I find I just feel better when I make sure I get a little in at (almost) every meal.
Ps – try the chocolate version of that powder! AMAZING. strawberries and almond milk and ice and that in a smoothie is heaven forever. Also, in overnight oats with cherries! Ahh.
I used to think that I had to eat 1 gram per lb–so I was diligently counting my protein grams each and every day.
I’m not crazy like that anymore. I do try to eat protein, but it’s not crazy amount.
glad you are feeling better, it’s awesome that you realize that you really have to eat according to your body. i tried being vegan for almost a year, but ended up adding eggs back into my diet. i am very picky about them though, and only eat local eggs from an egg co-op. i bet you have one by you! the organic “free range” eggs in the grocery store are crap. just saying.
great post, thank you!!
i didn’t even answer your questions, hah! i get my protein from eggs, nut butters, sunwarrior protein powder, whole grains, tofu, tempeh, soy yogurt, and chia seeds. i really need to incorporate some raw nuts and seeds too!
as someone who has also gone from omnivore to vegan and now to pescatarian in the last 4 years, the protein problem is something that I ponder fairly regularly. sometimes, I do crave protein. this usually happens when I travel or am just eating weird stuff at weird times that my body isn’t used to. I definitely know that certain proteins just don’t sit well with me, either in my brain or in my tummy. eggs from the farm down the street? you bet. clam strips on the beach just a few miles from where they lived their sandy little lives? no problem. lunch meat and lamb kabobs? hell NAW. black beans with vegan sour cream? no thank you, ma’am. some days tofu is OK, and some days it makes me keel over. I am so envious of people who never have to think about whether the lack of steak in their lives is making them feel dizzy. I try to make sure that I get enough cottage cheese and seitan so that I can go to the gym, sit at the computer, and live my life without feeling weak. protein leaves me feeling satisfied and without that urge to just eat, eat, eat, and I know that if I’m feeling good then I am doing everything right.
I try to get protein at every meal. Whether that’s eggs, tofu, beans or protein powder, I always have some. When I first went vegan I had the hardest time getting protein and lost a good bit of hair because of it. Now, I eat eggs almost everyday (not vegan anymore, obviously) and drink a protein drink before and after every strength training workout (it keeps your muscles from eating themselves and reduces soreness), so between only those two things I easier get 34g of protein so it’s not really a problem anymore. G’luck with keeping your intake healthy!
Hi Kailey,
Even though I have not commented before, I have to say I love your blog! Reading about your near-fainting episode and your exhaustion brought me back to my struggles with anemia. Have you looked into an iron-deficiency? A couple of years ago I was taking a multi-vitamin, eating extremely healthfully (or I thought so), and I was so frustrated by my exhaustion, dizziness, and overall lack of energy. A simple blood test showed I was very, very iron deficient, and I began to feel better immediately after taking a supplement. While I am not one to comment (clearly) I felt compelled to do so because I clearly remember just how amazing it was to have my energy back!
Mary- Thank you so much for commenting and sharing a bit of your story here! It’s been years since I’ve been tested for anemia, but maybe it’s time to check that again, too. I really appreciate your input!
The protein thing is part of the reason I started eating more vegetarian protein sources like dairy and eggs again. I LOVE carbs and could eat them 24/7, but my body does way better with more protein- especially from seafood. In school I learned that the protein in fish is actually more accessible to the body than the protein in meat. Woohoo tuna and shrimp!!
I was the kind of person who never cared about my protein intake at all and subsisted mainly on carbs + fats (those are the kinds of things I like eating) – but actually about a month ago, the same exact thing happened to me: i started having no energy at all, was tired and fatigued, could not exercise, and would feel jittery in the afternoons. i guess with spending more time in the office and less time at home, i didn’t really have as much control over my food, so things like eggs, fish, and yogurt – which were my main sources of protein – virtually disappeared from my diet. when this fatigue started occurring, i went to see an herbal doctor and she said that i should try to eat more eggs and fish. now i try to eat either eggs or fish everyday, along with cottage cheese and yogurt. i also used to not like the idea of protein powders, but honestly, it is so much easier when i am rushing to work in the morning to down a protein shake and grab a banana – as much as i would love each meal to be delicious and wholesome and beautiful, sometimes i just gotta roll with the punches – and ever since i started at least making a little extra effort to add in some protein, i’ve been feeling a whole lot better!! i’m definitely not a protein queen – and my diet is far from protein-centric, but i think you’re right about the fact that if you’ve taken out most meats from your diet, it’s important to pay attention to, but not obsess over, your protein intake. glad you posted about this!
I’m pretty certain I don’t eat enough protein…I was recently not feeling so well and thought maybe that and an iron deficiency might be to blame. I might look into trying this! I love that you called low car hell on earth…agreed!
I definitely think it’s important to incorporate protein into every meal/snack (along with fats and carbohydrates to reach optimum satiety) but I don’t think that protein has to be the centerpiece of every meal. That being said, I am admittedly a protein fiend- not in the sense that I scout it and eat lots of it BECAUSE it’s protein but rather because I tend to crave/feel most satisfied when I have a big ol dose of protein. I do consume meat on a near daily basis as well as greek yoghurt, kefir, legumes, and frequently eggs as well. But I never buy protein powders/wheys/bars or any of that because I get enough from my diet as is
PS, other sources of protein you might want to give a shot: kefir, chickpeas (i swearrr they aren’t gassy-inducing…i highly recommend Trader Joe’s microwaveable packets of cumin chili chickpeas for 99 cents…BOMB!), lentils, and almonds
Those chickpea packets are AMAZING…but they discontinued them (or at least told me they won’t be carrying them anymore at my TJ’s)
You know what else I find to be a sneaky source of unsuspecting protein? Sprouted grain breads and pasta. Those Ezekial breads have like 6 or 7 grams a slice and if you have a sandwich, that’s a great bit of protein! To save money, you can buy the Trader Joe’s branded ones. I just grabbed some of the TJs sprouted grain bagels myself today! Yum!
I’m glad you were able to take care of the problem! I get my protein from veg and fruit, whole grains, beans, tofu and nuts. Lots of nuts!
I’ve bought those protein supplements before – you’re absolutely right, they taste totally fake. Fake and processed. When I think of milk or cheese, I think of a farmer milking a cow. When I think of protein powder, I think of dietitions like Jenny Craig in labs, putting together chemicals to make a “lean protein shake”.
And the ingredients in those products…don’t even get me started.
My point is, eating natural food is just so much more…natural. I’d much rather have a glass of milk, some cheese or a piece of fish rather than a processed package of chemicals.
Ya know what, now that you mention it, maybe that’s what my problem has been lately. I’ve been eating well, but I’ve been particularly lacking in the meat department compared to usual. Looking back over the last few weeks, most of my protein has been a couple eggs a day, maximum, so hmmm. I’ve been exhausted, though, and just blamed it on stress or upcoming stuff to plan for (I’m going to BlogHer for the first time! And I met the boyfriend’s entire family all at once at a wedding….when they didn’t even know I existed for the last 3 years, ha!). I’m glad you mentioned this because I have a feeling I really should pay closer attention to my protein for a bit, hmph.
Salmon burgers sound great! I’m going to have to figure out a way to make some of my own. I’m really glad you are listening to your body and taking steps to make yourself feel the best! I get emails every day from people who have gotten seriously ill by sticking to rigid dietary dogma, and struggle to get themselves feeling better again. I was vegan for 3 years, got seriously sick, and had to finally face the fact that some people need animal products to be their healthiest. It sounds so silly now, but duh, not everyone can thrive on the same diet. Now I listen to exactly what my body wants and I’m doing great!
I’ve been on a serious cottage cheese kick lately – i love greek yogurt too, but this has the edge at the minute. I literally eat it with everything – it has great levels of protein too!
I have know idea exactly how much protein I get in a day, but I do make an effort to get some to avoid the symptoms you described. I agree that we don’t need an overabundance of the stuff, but as young women I think our nutritional needs are a lot higher than we think and that includes protein needs. My sources are eggs, beans, tofu, grains, and nuts and nut butters. I also use protein powder occasionally. Not my favorite, but I view it as a “supplement” if that makes sense!
I’m glad you are feeling better!
i don’t count how many grams of x I get in a day -i hate math! but I’ve started listing more weights lately to build muscle on my scrawny bod and I eat a mostly vegan diet so I try to be conscious. I eat a lot of beans, lentils, organic soy, quinoa and other who grains etc. I’ll have to look for that protein powder, I know what you mean by the nasty chalk ones!
This is such an interesting topic! I hate counting numbers in my head of what I’m eating. I find it makes eating less enjoyable and I truly love food. I usually just try to incorporate some form of protein in each meal. My main sources are almond milk, chicken, fish, beef, eggs, peanut butter, and cheese.
I’m paleo, so I consume a lot of protein. That’s a result of lot of trial and error in my diet- I’ve been vegan, vegetarian, raw, and a frutatarian. I finally feel energized and I’m setting PRs when I lift almost daily. I used to have the same mindset that you do concerning protein and people like my brother, who downs protein shakes and chicken breasts every 2 hours-but after trying it, I feel that I’m at my best, physically and emotionally.
Oh no, I’m sorry to hear about your protein problem! I’ve definitely been there. Could it be a B12 deficiency? It’s really common among people (especially women) who don’t eat most meat…one of my good friends, who happens to be a very healthy vegetarian, had it last year. She fainted on a film shoot! It’s nothing that a little protein powder/yogurt/eggs etc. can’t fix. You’ve got the right idea.
My stance on protein is not to think about it. I eat everything, so I don’t really have to worry about how much I eat, beyond making sure that I don’t eat too much of any one food group (I’m not always successful). If I were a vegetarian (or pescatarian), I’m sure I’d have to worry about it a little more, but even then, I’d worry more about the quality/variety of my protein sources than the quantity.
I agree with you 100% that the American view of how much protein we need is totally warped in favor of the meat industry (frat boys contribute to the problem too…among other issues). Diet is important to health, but attitude is just as important. Eating a little bit of everything without obsessing about it is the most important thing that anyone can do to keep themselves healthy. You do an excellent job of that
I’m glad you’re feeling so much better! I do think that many people overdo it on the protein, but I also think that in order to feel good you should at least eat an amount that is equivalent to your weight in kilograms. That’s what is recommended for people- especially those who are active! Also, since most Americans eat meat, and more meat- they get wayyyy more than that. I don’t really keep track of the amount that I eat, but I try to get some at every meal and every snack. Plus, it’s important to make sure that you’re getting complete sources of protein. So, black beans have protein- but you don’t get the complete benefit unless you eat them with rice. Weird huh?
Oh I am pretty positive I have not been getting enough protein lately… When I am super busy (hello working 2 jobs AND working out AND living) protein is the food group I kind of ignore because I also believe we don’t need huge amounts of it.
My sources: peanut flour, the occasional protein powder. chickpeas, lentils sometimes, greek yogurt once a weekish, almonds, cashews, peanut butter, veggies, quorn products, and quinoa. I might eat 2 of those a day?
I’m going through the same thing right now! I need to make a better effort to incorporate protein into my diet – not only does it give me energy, but it keeps me full!
Yay! I’m glad you felt better!! I had the same problem when I tried to eat less meat, I was fueling up on carbs and not making sure I was getting regular protein. Needless to say I was one cranky biatch until I realized the problem.
I’ve actually had some very similar health issues, and I’ve been tested for anemia several times (it runs in the family). I hardly ever eat red meat and I probably only eat poultry once or twice a week, so I’ve been relying pretty heavily on nut butters and Greek yogurt as my major protein sources too. I don’t necessarily find that I need protein to feel energized, but I definitely need it to feel FULL! Whenever my red blood counts get low, I do have to admit that I feel better after eating a burger. Shrug!
I found myself in the same boat a few months ago. I don’t believe we need as much protein as people think, but after feeling constantly tired, irritated, and hungry, I realized I was lacking! Now I think about it more and make sure to get some in each meal.
Nearly three years ago, I was diagnosed with a severe protein deficiency. As a result, my feet swelled to three times their size and I could barely walk, let alone place them into my usual shoes. In fact, they were so swollen to the point where I couldn’t even place compression stockings over them, which were supposed to be one solution. In saying this, a protein deficiency takes A WHILE to develop. The body, in my opinion does not deplete protein sources all that easily; it maintains them for as long as physically possible. To me, the swelling happened suddenly and out of nowhere. It wasn’t gradual at all by any means, it happened one morning when I woke up and realized I didn’t recognize my feet at all. To this day, sometimes I’ll glance down at my feet and simply run my fingers over them, relieved to be able to actually see a separation between my toes and actual foot. It’s a constant reminder to me of how important it is to make sure my protein intake is adequate and to be conscious of all I am taking in.
OMG< u described what ive been going thru! Ive been doing the 80-10-10 fruit based diet for a year and my feet/ankles are huge. I seriously need to change things up. How much protein are u getting now and what is your diet specifically like?
Thanks for bringing this up!
Americans definitely consume more than they need, but I try to incorporate some in to each of my meals and snacks just to keep me feeling full.
I definitely don’t track my protein grams, but I strive to get protein with every meal … just seems like part of the important balance. I love smoothies with SunWarrior protein powder (bought through Fitnessista’s Open Sky sale!), tofu, greek yogurt, chickpeas, quinoa, meat, etc. Maybe you should consider making a big batch of quinoa, chickpeas, veggies to bring for lunch? So delicious!!
I’m glad that you are feeling better after making a conscious effort to eat more protein! Growing up my mom would always tell me that I needed to have some sort of protein at every meal. But now I’ve finally realized that she’s right! I feel so much better when I get adequate protein and need it for it’s filling power!
That’s interesting, because lately I’ve been feeling mega fatigued too! The first thing my mom always asks is, “Are you pregnant?” NEGATIVE MA. Second thing: “Are you eating enough protein?” I always thought I was but now I may start to monitor it more closely. Eating better always makes me feel better
Thanks for sharing!
I started “getting into” protein a few years ago. I LOVE carbs and could live on them if it were up to my mind/taste buds. However, I started feeling REALLY sluggish and shaky, especially after workouts. My body just couldn’t do without. Now, I’m pretty conscious about making sure I get some quality protein in with each meal. I think it’s also important to know your body and what kind of proteins work for you. I cannot do soy, and things like beans/grains aren’t usually enough for my body either. They just don’t seem to help me in the same way that fish/dairy do. Like you say, it’s about knowing your body.
i dont track protein intake. not really sure what i should be taking in but i did up it by using protein powder and making shakes which i love. the smoothies at starbucks are good and simple! and have protein in it!
funny how tastes chnge!
i generally rely on salmon, tuna, nuts, shakes, cheese tofu, eggs – i never liked eggs before either. i never grew up really eating them but now LOVE em!
I was feeling the same way and protein wasn’t the issue- turns out I was low in iron, vitamin D and vitamin B. Go get your blood checked just in case. I feel SO much better now.
Hope you feel better, Kailey!!
You’re right – it is a fallacy! The typical grams is your body weight is kilograms, so that’s nearly half of what protein lovers claim.
I’ve absolutely gone through this! It’s amazing what a little bit of protein (or sometimes fat if you don’t get enough) can do for your energy levels! Glad you’re feeling back to yourself again
I do think we need a bit more protein but I also firmly believe that the whole ‘we must eat red meat and birds or we’ll DIE!’ attitude is totally a Western development, a brain wash. I think there are adequate protein sources in the plant world
I don’t count my protein, but I do try and amp it up if I’ve worked out extra hard, and I try and always get protein to every meal, cos I don’t feel satisfied without it. Legumes, grains, tofu, tempeh, protein powder – my weapons of choice. I do wish I could eat less soy though! Oyvey.
I don’t think I’ve been eating enough protein recently though…it’s good I’m eating a bowl of quinoa and tofu right now I guess!
I kinda have the opposite problem. I’m actually starting to worry about renal problems because I take in an insane amount of protein a day! I just love cottage cheese and eggs way too much… I actually actively TRY NOT to have protien in my meals unless its necessary! I get more than 200 grams a day… and I think that’s way more than a 110 lb girl needs to be taking in, even if I am trying to build muscle. I try to drink a ton of water to compensate… my poor kidneys.
I am so glad you found the problem before anything bad happened!
I do not pay attention to my protein intake, but lately I have been trying to figure out what foods are working for me in terms of energy, strength, etc. I am glad you are feeling better, hoping I can get better too.
I’ve been having a huge energy problem lately, but I feel like a lot of things are related to it, so I’ve been blowing it off. Like you I was blaming PMS or my period (which I have been oddly on for 3 weeks now?). But I also have been vegan again, but never, ever would want to blame it on that… because I agree with you about Americans and their protein. But maybe my B12 or iron is also off? I was iron deficient last year. Maybe I should start really tracking those things. Maybe it’ll make me feel better too?
You’re not alone! But I’m glad you feel better.
Lauren- Thank you for your input! Hmm maybe it is iron and B12! I know I’m certainly not taking in enough of either!
Kailey- Well, I don’t think it was protein for me, I’ve been counting every day and have been on track. We’ll see…
If it turns out not to be due to the protein, you should check if your iron intake is enough. It’s a problem that I’ve been strugling with that makes me very tired and light-headed. It could also be due to a deficiency in vitamine b12. I’m not sure which of the two it is with me, so I’m working on both
Protein is seriously a life saver! Right now I am loving Olympian Labs Pea Protein! So delish!
I’m coming late to this post, but I’m experiencing the same sort of symptoms that you were- feeling, basically, like I have the flu (achey, headachey, run-down, spacey) without the flu. I haven’t been able to go for a proper run in almost 2 weeks. One of my runner-buddies suggested that I might not be getting enough protein- and I charted what I’ve been eating, and I think it might very well be the culprit behind my crappy physical state.
Glad you felt better- here’s hoping extra protein helps me, too!