Dec. 21, 2023

Fundamentals: Macronutrients

Unlock the secrets of macronutrients with us and the superb protein-deficient vegan on this latest Deficient Vegans Podcast! We're getting down to the nitty-gritty of your diet’s building blocks - protein, carbs, and fats - and how they fuel everything from your morning jog to your weightlifting session. Say goodbye to cookie-cutter nutrition advice as we tailor protein intake recommendations to fit your lifestyle, whether you're a gym warrior or a desk jockey.

Referenced in episode:
Peaceful Rebel Cheese

Chapters
0:00 Intro
0:23 Macronutrients
0:25 Protein
2:10 Carbohydrates
3:40 Fat
4:50 How to use macros in your plan
5:02 How to use protein
10:42 How to use fat
12:02 How to use carbohydrates
14:20 Recipe Roundup for the holiday and Veganuary
21:29 Outro

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00:00 - Intro

00:23 - Macronutrients

00:25 - Protein

02:10 - Carbohydrates

03:40 - Fat

04:50 - How to use macros in your plan

05:02 - How to use protein

10:42 - How to use fat

12:02 - How to use carbohydrates

14:20 - Recipe Roundup for the holiday and Veganuary

21:29 - Outro

WEBVTT

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Quick note from the editor here.

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There are some minor audio issues with this episode.

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You might just hear some words get cut off early, nothing too bad.

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We do have some audio equipment on the way, so hopefully from now on, the auto quality will be a lot better in general.

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Anyway, enjoy.

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Welcome to episode seven of the Deficient Vegans podcast.

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I'm the muscle deficient vegan and here with the awesome protein deficient vegan.

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You wanna say hi?

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Hi.

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Hi.

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So this week we're gonna talk about macronutrients.

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Okay, so the three macronutrients in nutrition are protein, carbohydrates, and fat.

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Those are the three macronutrients that make up our calories.

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So we're gonna talk a little bit about each one of them.

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So first of all, we have protein.

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Protein is four calories per gram of protein.

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So what protein does for us is protein provides our body with amino acids.

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Amino acids are also known as the building blocks of muscle.

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You don't need to know too much about these right now, but basically they're used to build and maintain your muscle mass.

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Did you say am mean old acids?

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Amino acids.

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Oh, okay.

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So with amino acids, there are nine essential amino acids.

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I'm not gonna list them out.

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They're very chemically names.

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You're a chemical engineer.

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Do you know all of them?

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No.

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No

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more on the engineer than the chemical side.

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Yeah.

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So basically your body.

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It doesn't do this literally, but you can think of it as a pool of amino acids that it pulls from throughout the day to feed your muscles.

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So the non-essential amino acids you have to get from food, your body can't make 'em on their own.

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So you'll hear people sometimes refer to especially vegan proteins as either a complete protein or not a complete protein.

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All that means is to be a complete protein.

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Each of the essential amino acids have to meet a certain percentage threshold in the protein source, but as long as you're getting a diverse variety of protein sources just throughout your day, this is probably not something you need to worry about, especially if you're eating calories at maintenance or at a surplus.

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If you're in a caloric deficit, you might wanna think about it a little more, and you can usually just buffer it with like an E, a, a supplement.

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Okay, the next macronutrient is carbohydrates.

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There are also four calories per gram of carbohydrate, just like protein.

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Carbohydrates are interesting.

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They're not technically essential for your body.

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You can live without them because your body can make all the sugar and things that it needs if you want to

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live, if you wanna be a sad human,

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right.

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So they are very helpful.

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Even if they aren't necessary, they provide you with a lot of energy.

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Enjoy,

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enjoy.

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They add to the muscle glycogen stores, which essentially just means that your muscles store glucose, and that helps you with exercise capacity.

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So if you have a regular workout routine, you're gonna make sure that you are eating carbohydrates on a regular basis to make sure your, your muscles do enough, um, glycogen stored up.

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Also, you'll know, uh, maybe you've heard for endurance athletes like marathon runners, uh, things along the lines, they actually do carb loading.

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And even eat carbs kind of in the middle of their race to restore some of that capacity.

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So that would be why.

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What do they eat while they run?

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They actually have little gels of carbohydrate, so they just kind of chew the gel as they run, and they get 'em off the sidelines, I think.

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Hmm.

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Also during a exercise like weightlifting session or something, if it goes over 45 minutes or so, and it's really intense.

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I think it's kind of borderline as to whether you can take some carbohydrate in the middle of that session to help finish it off a little stronger.

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I think it's really not required though, unless you're doing some endurance sport.

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All right.

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The last macronutrient is fat.

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Fat is nine calories per gram, so it's more than twice as calorically dense as protein and carbs.

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And it is essential.

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It provides your body with fatty acids, kind of like protein provides your body with amino acids.

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Fatty acids do a couple of interesting things.

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They protect your organs.

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They're required for some fat soluble vitamins like vitamin A, D, E, and K. Awesome.

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And they taste good.

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They do taste good.

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It's probably the best tasting macronutrient.

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Yeah,

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for sure.

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I don't know.

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Sugar and carbs.

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And it's close.

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If

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you add fat and sugar together, you get all the good food though.

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If you get

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awesome.

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That's great.

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Yeah.

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Fat also promotes healthy joints, so uh, it's definitely good to keep some fat in your diet.

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And you know, for that reason that we've talked about all of these, you don't really wanna, if you can help it eliminate or really extremely limit any of the three macronutrients unless you have some kind of actual medical reason.

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There are some cases where, you know, a doctor will basically instruct you to limit some of these for various reasons.

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So obviously you wanna do that if your doctor tells you to, but if you're an otherwise healthy person, I wouldn't recommend any, you know, low fat or low carb or low protein diets, anything like that.

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Yeah, they're just not really necessary.

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So let's talk a little bit about what you can do to understand how to use these macronutrients in your nutrition plan.

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So for protein, the recommended daily allowance to just be a healthy person is about 0.4 grams of protein per pound of body weight, or 0.8 grams per kilogram.

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Now that is just to basically survive, get enough protein that a human needs to do daily things and not get sick.

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And so your hair won't fall out.

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Is that a thing?

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Yeah, I think so.

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Oh

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yeah.

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You don't have a lot of protein.

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Like I think your hair can fall out.

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Your nails can get brittle.

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Yeah, I've heard the nails.

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Yeah.

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Interesting.

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So that's just, that's just to be a healthy human.

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But if we're doing resistance training, we want maybe to try to optimize our protein intake to help either not lose muscle mass if we're in a deficit, or make sure we're maintaining or gaining muscle mass if we're a maintenance or a surplus.

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So basically, to optimize muscle with protein, you want to try to target 0.8 to 1.2 grams of protein per pound of lean body math.

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Or 1.62, 2.2 grams per kilogram.

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Lean body mass is just basically the muscle on your body, so it's not including your body fat percentage.

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You probably don't know your body fat percentage unless you've had like a DEXA scan or done some body fat calipers or something like that.

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Even those aren't, uh, super accurate.

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It's kinda hard to judge, but you can get a pretty decent estimate.

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So how do you get it if you have your fat percentage?

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If you have your body fat percentage, let's say you are 200 pounds of body weight and you think you're about 20% body fat, that means you're about 160 pounds of lean body mass, right?

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You just subtract the body fat percentage from your total body weight.

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Is that true though?

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Because what about your bones and your organs, like those count towards your muscle?

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That doesn't make sense.

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Yeah.

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Bones aren't muscle.

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Yeah, I mean, it's just an estimate.

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I don't know how much bones weigh,

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I don't know.

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They're not hollow like bird bones, so I feel like same probably weigh true.

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How

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much do bones weigh?

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I

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feel like a skeleton weight.

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Okay, good.

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Well,

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how much do human bones weigh

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on the website?

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Bone work got study.com.

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They say it only accounts for about 15% of a person's weight.

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Many of the bone out.

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We have hollow bones weight.

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Okay.

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So update.

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Apparently bones don't weigh that much.

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That's very disturbing.

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Yeah, but they do weigh something.

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Is it like 20 pounds of bones?

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Yeah.

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So you should take out the bones too.

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I, I've never actually seen anything recommending to take out the bones anyway.

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I think that maybe this is derailed a little bit, but

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how much does hair weigh?

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These things can't count towards lean body mass.

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It's a scam, folks.

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It's a farce.

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We will not stand for this.

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So another update.

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Your bones and your hair and your organs all count as part of your lean body mass.

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It is everything except for your body fat.

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And I disagree with this,

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but that is the way it is

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way.

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So if you're at 160 pounds of lean body mass, you probably target for, to optimize, you know, muscle.

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You target about 130 grams to 190 grams of protein per day.

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If you target the low end of that, you're gonna get about 95% of the benefit.

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There are some diminishing returns, so I think you should be perfectly comfortable just shooting for 130 grams there.

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And if you just want to hit the RDA, maybe you're just starting on protein and you're like, okay, how much do I need to just, you know, stay healthy?

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You would probably target for 160 pounds of lean body mass, you'd probably target 60 to 80 grams of protein a day.

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One caveat here is that those numbers come from studies that do not target plant-based people, so it's just for omnivores due to things like bioavailability and you know, vegan protein sources generally having less amino acids and things along those lines.

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You may want to include a buffer of 10 to 15% additional protein over the numbers we talked about before.

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If there are, you know, new studies are coming out, and maybe this isn't necessary, but they do have weaker amino acid profiles, so it may be a good idea.

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So that means that if you've normally targeted 130 grams of protein per day, 160 pounds, maybe as a vegan, you target 150 grams of protein a day.

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Better stock up on your tofu kids.

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Yeah, and Satan.

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And Satan and TVP

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protein is also the most satiating macro, so it makes you feel the most full out of protein, fats, and carbohydrates.

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So the more protein you can eat, the less you'll be hungry throughout the day.

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Technically, food with high fiber and high volume is more satiating even than protein, but that's not a macronutrient.

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So, you know, high protein foods, high fiber foods, high volume foods, especially if you're trying to cut weight, those will help you keep from being hungry throughout the day.

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More protein, less hanger?

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Yes.

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Okay.

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You want to try to get some protein with every meal.

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That one makes it easier to hit your targets too.

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Again, helps you from being hungry.

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Also, just kind of a timing thing.

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Protein timing is not super important.

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If you're gonna be getting protein throughout the day anyway, that you can maybe get an extra couple of percentage points of optimization.

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If you try to get about 20 grams of protein every three to four hours, hmm, basically that triggers muscle protein synthesis.

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So it just a couple times a day you can trigger your muscles to recover and build up a little more from the damage from the last workout

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siren.

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Next up is fat.

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For fat, we wanna try to target 0.3 to 0.6 grams per pound of body weight.

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So in that 200 pound body weight example, you wanna try to get 60 grams to 120 grams of fat just to be in the optimal range.

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So for saturated fat, we do wanna try to limit saturated fat.

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There are two different guidelines.

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The American Diabetes Association recommends limiting it to 7% of your calories.

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USDA recommends limiting it to 10% of your calories.

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So somewhere in that range.

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If you take an example 2000 calorie diet, 10% of that would be 23 grams of saturated fat.

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So you wouldn't want to get any more of that.

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The, the problem, especially with saturated fat, is when you have a lot in, uh, poorer ratio to unsaturated fat.

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So saturated fat on its own, I think is still a gray area.

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How bad it is, but when you have a lot more saturated fat than you do unsaturated fat, it seems to be, uh, a lot more clear that it's problematic for your health.

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So our ratio is supposed to be pretty close to one to one with saturated to unsaturated.

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But a typical, you know, American diet right now is about one to 16.

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So you have about 16 times as much saturated fat as you do unsaturated fat, and that's where we start to run to issues.

00:12:01.792 --> 00:12:01.851
Wow.

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Last up is carbohydrates.

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So first of all, with carbohydrates, fiber does fall under carbs.

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So for fiber, you want to just try to get 25 to 35 grams a day to make sure you know your bodily functions are all working properly and you can go to the bathroom regularly and you're healthy in that way.

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One interesting thing about fiber is even though it is a carbohydrate, your body doesn't necessarily digest most of it, so it does not count for calories.

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Also, it does not count for the glycogen stores we were talking about earlier.

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So fiber doesn't really give you energy because it's not digested.

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It really just kind of goes through your system and helps to kind of move things along in various ways,

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and that's how they will sneak in fiber into like, for instance, like low carb wraps.

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It actually has carbs with their fiber.

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Mm-hmm.

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So they don't count towards calories or the carbs.

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Right.

00:12:55.447 --> 00:12:55.746
Yeah.

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But it will still make you feel full

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and it will sometimes make you shit your brains up.

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That's true.

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But also, did you know if you eat too much fiber, you go back to being constipated?

00:13:06.187 --> 00:13:06.277
What?

00:13:06.277 --> 00:13:06.456
Yeah.

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And double negative.

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Yeah.

00:13:08.076 --> 00:13:08.616
Whoa.

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So you wanna really try to be in the right range, and that range is probably gonna be different per person.

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So you're gonna have to experiment with this one a little bit.

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What is too much?

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Don't really know.

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I think it's per person, and it depends also on how much soluble fiber versus insoluble fiber you have.

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So a lot of different things play into that.

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You have to figure out your own tolerance.

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So do you wanna experiment?

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Oh, I figured mine out.

00:13:33.187 --> 00:13:33.456
He's gonna

00:13:33.456 --> 00:13:34.206
be the Guinea pig

00:13:34.927 --> 00:13:36.636
for fiber and carbohydrates.

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When you're trying to count calories, you can do, especially in your calorie tracker, like MyFitness value, you can switch that over to net carbs mode.

00:13:44.961 --> 00:13:49.701
Those will just show you your carb goals for the carbs that actually contribute to calories.

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So net carbs is just carbohydrates minus fiber grams.

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So those are your net carbs.

00:13:56.361 --> 00:14:07.341
So as far as how many of those you should eat, basically, once you figure out your protein target and your fat target carbohydrates should just make up the remainder of your calories and your total calorie goal for the day.

00:14:08.121 --> 00:14:11.692
Okay, so I think that's all we have about macronutrients.

00:14:12.067 --> 00:14:19.297
We'll be digging more in the future into all of these amino acids and fatty acids and things along those lines, but that's enough to get you started.

00:14:19.866 --> 00:14:23.256
Okay, so next up we are gonna go through our recipe roundup.

00:14:23.256 --> 00:14:26.886
We've had quite a few recipes since the last podcast.

00:14:27.307 --> 00:14:35.167
Some of these are for the holiday, and then some of these are to take you into vegan, which is again, the month of January.

00:14:35.167 --> 00:14:40.476
A lot of people try to switch over to a plant-based diet and experiment with vegan lifestyle, so we're trying to get.

00:14:40.971 --> 00:14:43.642
Everybody set up for that with some easy recipes for began work.

00:14:43.912 --> 00:14:44.062
Yeah.

00:14:44.091 --> 00:14:44.392
Cool.

00:14:44.481 --> 00:14:47.451
So our first one we made for the holidays was a biscoff cheesecake.

00:14:47.841 --> 00:14:49.402
Can you tell me what a biscoff is?

00:14:50.062 --> 00:14:51.022
It's a cookie.

00:14:51.501 --> 00:14:51.741
Yeah.

00:14:51.741 --> 00:14:54.711
So those cookies you get on airplanes that are like cinnamon flavored.

00:14:55.192 --> 00:14:55.672
Yeah.

00:14:56.361 --> 00:14:56.932
Pretty good.

00:14:56.932 --> 00:14:57.682
They are really good.

00:14:57.682 --> 00:15:05.751
I hadn't, I think I, maybe I've had one on a plane, but I've never eaten them intentionally until we went to make the cheesecake and I feel like I've been missing out for a long time.

00:15:05.917 --> 00:15:06.116
Yeah.

00:15:07.131 --> 00:15:09.381
They're not just airplane cookies, folks.

00:15:09.442 --> 00:15:11.152
Yeah, they're, you can put 'em in your house.

00:15:11.152 --> 00:15:11.511
Yummy

00:15:11.511 --> 00:15:12.022
cookies.

00:15:12.126 --> 00:15:13.907
You can buy them for your house.

00:15:14.147 --> 00:15:14.267
Yeah.

00:15:14.267 --> 00:15:14.506
That's crazy.

00:15:14.511 --> 00:15:15.802
You don't have to be in the air.

00:15:15.861 --> 00:15:16.221
Yeah.

00:15:16.822 --> 00:15:19.312
The cheesecake is a 29% protein.

00:15:19.402 --> 00:15:19.672
Yeah.

00:15:20.287 --> 00:15:20.576
Yeah.

00:15:20.726 --> 00:15:21.017
It's

00:15:21.017 --> 00:15:21.576
pretty good.

00:15:21.687 --> 00:15:21.976
Yeah,

00:15:22.131 --> 00:15:22.912
it is really good.

00:15:23.091 --> 00:15:26.241
Tastes like a big bi off cookie that's really soft and creamy.

00:15:26.331 --> 00:15:26.932
With chocolate.

00:15:27.047 --> 00:15:27.591
With chocolate, yeah.

00:15:28.072 --> 00:15:32.152
Next up, we made a seven layer taco dip that was 30% protein.

00:15:33.351 --> 00:15:37.282
You can eat it with tortilla chips or tortillas.

00:15:37.581 --> 00:15:39.682
I actually just made some like burritos out of it.

00:15:39.682 --> 00:15:40.417
Yeah, that was even really good.

00:15:40.417 --> 00:15:40.971
That was good.

00:15:41.211 --> 00:15:41.481
Yeah.

00:15:41.932 --> 00:15:42.351
I don't know.

00:15:42.351 --> 00:15:44.152
Did your family make Taco Dip a lot?

00:15:44.511 --> 00:15:46.942
Yeah, we had Taco Dip a lot for various holidays.

00:15:46.942 --> 00:15:51.922
I don't know if it was for Christmas, but I remember Taco Dip being around at a lot of family gatherings.

00:15:52.251 --> 00:15:59.272
Yeah, I feel like I always had that, 'cause I was vegetarian for a long time and that was just like one of the things I ate.

00:15:59.601 --> 00:15:59.721
Yeah.

00:15:59.721 --> 00:16:01.072
It felt like all the time.

00:16:01.131 --> 00:16:02.841
At holiday stuff.

00:16:02.932 --> 00:16:03.022
Yeah.

00:16:03.022 --> 00:16:03.682
Always really liked.

00:16:03.892 --> 00:16:07.672
Next up we had a shepherd's pie that was 31% protein.

00:16:08.091 --> 00:16:09.022
That was really good.

00:16:09.142 --> 00:16:09.292
Yeah.

00:16:09.591 --> 00:16:11.841
A big pile of, uh, potatoes and TVP.

00:16:11.841 --> 00:16:12.711
It's hard to go wrong.

00:16:12.981 --> 00:16:13.822
And mushrooms.

00:16:14.121 --> 00:16:14.542
Oh yeah.

00:16:14.542 --> 00:16:15.381
The mushrooms are like,

00:16:16.432 --> 00:16:18.471
apparently people don't like when you call it shepherd's pie.

00:16:19.312 --> 00:16:19.761
Yeah.

00:16:19.761 --> 00:16:21.892
Well, yeah,

00:16:22.067 --> 00:16:28.552
but I, okay, here's my thing is like, it doesn't have cheap in the name, it has shepherd.

00:16:28.761 --> 00:16:28.881
Right?

00:16:28.912 --> 00:16:30.292
So it's like metal.

00:16:30.981 --> 00:16:33.111
Like, is there a shepherd in this pie?

00:16:33.562 --> 00:16:34.072
Maybe.

00:16:35.302 --> 00:16:37.042
Did I kill him and free all of his sheep?

00:16:37.461 --> 00:16:38.272
Also, maybe

00:16:39.142 --> 00:16:40.341
is cannibalism vegan

00:16:41.451 --> 00:16:42.261
if they consent?

00:16:42.951 --> 00:16:43.011
Ah,

00:16:43.522 --> 00:16:43.942
yes.

00:16:44.481 --> 00:16:44.721
Hmm.

00:16:45.682 --> 00:16:47.542
So you found a really generous shepherd.

00:16:47.871 --> 00:16:48.481
Yeah, for sure.

00:16:52.611 --> 00:16:57.501
Next, we had a really awesome triple chocolate cheesecake that's 28% protein.

00:16:57.907 --> 00:16:59.437
We ate that for breakfast.

00:16:59.437 --> 00:16:59.496
Yeah.

00:16:59.797 --> 00:17:00.741
Multiple days.

00:17:01.567 --> 00:17:01.927
Yeah.

00:17:01.927 --> 00:17:06.757
We're this one, we're gonna have to figure out how to make this our like flagship recipe somehow.

00:17:06.846 --> 00:17:08.557
Yeah, because it's definitely the best thing you ever eat.

00:17:08.767 --> 00:17:09.071
We need to learn how to

00:17:09.071 --> 00:17:10.567
freeze it and ship it.

00:17:10.596 --> 00:17:12.517
'cause it's really freaking good.

00:17:13.596 --> 00:17:13.717
Yeah.

00:17:13.777 --> 00:17:14.017
I don't know.

00:17:14.531 --> 00:17:18.606
This one doesn't taste like anything protein or tofu related.

00:17:18.606 --> 00:17:20.436
It just tastes like fudgy.

00:17:21.037 --> 00:17:21.906
Chocolatey.

00:17:21.912 --> 00:17:22.182
Yeah.

00:17:23.092 --> 00:17:24.771
Tastes kind like brownies even.

00:17:24.832 --> 00:17:25.102
Yeah.

00:17:25.342 --> 00:17:27.112
I don't know if you're gonna make any of the recipes.

00:17:27.112 --> 00:17:28.642
You should probably make this one.

00:17:28.731 --> 00:17:30.082
Yeah, I agree with that hundred.

00:17:30.082 --> 00:17:31.221
Stand by this one.

00:17:31.221 --> 00:17:32.781
Mm-hmm.

00:17:32.788 --> 00:17:37.912
And then the last one we had on the holiday list was a cold veggie pizza, which I had never heard of before.

00:17:37.971 --> 00:17:38.301
Yeah.

00:17:38.541 --> 00:17:42.682
But it was kinda like one of those veggie dip plates put on a crescent roll cru on crust.

00:17:42.747 --> 00:17:43.701
On a crescent roll crust.

00:17:43.701 --> 00:17:44.332
Like a pizza.

00:17:44.332 --> 00:17:44.662
Yeah.

00:17:45.112 --> 00:17:45.261
Yeah.

00:17:45.261 --> 00:17:47.122
It was actually, uh, super good.

00:17:47.211 --> 00:17:48.862
And I ended up eating quite a bit of it.

00:17:49.612 --> 00:17:50.571
It's kind of classy.

00:17:50.961 --> 00:17:51.172
Yeah.

00:17:51.172 --> 00:17:52.372
It's like a veggie tray.

00:17:52.807 --> 00:17:53.676
Classy.

00:17:53.707 --> 00:17:54.007
Yeah.

00:17:54.247 --> 00:17:56.946
Like I tried, but you know, not too hard, right?

00:17:56.946 --> 00:17:58.596
Because I don't like you guys that much, but

00:17:58.987 --> 00:17:59.287
yeah.

00:17:59.707 --> 00:18:00.997
Now that one's not high protein.

00:18:00.997 --> 00:18:04.866
It's only about 18%, but it is, you get all your veggies in and it's delicious.

00:18:04.957 --> 00:18:05.436
Yeah, it was good.

00:18:05.676 --> 00:18:05.856
Yeah.

00:18:06.606 --> 00:18:07.836
Not everything's high protein, right?

00:18:07.896 --> 00:18:08.346
Whatcha gonna do?

00:18:08.467 --> 00:18:08.616
Yeah.

00:18:08.616 --> 00:18:09.426
What are you gonna do?

00:18:10.567 --> 00:18:10.807
All right.

00:18:10.807 --> 00:18:14.977
Next up, we've got some of the recipes we set aside specifically for ary.

00:18:15.366 --> 00:18:16.926
First up, we got a pasta primavera.

00:18:17.317 --> 00:18:18.576
It's 31% protein.

00:18:18.757 --> 00:18:19.596
I loved that.

00:18:19.836 --> 00:18:19.926
Yeah.

00:18:20.946 --> 00:18:22.297
So many veggies.

00:18:22.301 --> 00:18:23.362
Yeah, it was really good.

00:18:23.586 --> 00:18:27.307
Yeah, we, we made like six servings, so we had it for three days.

00:18:27.817 --> 00:18:29.017
What you use for the, for meal prepping, what did

00:18:29.017 --> 00:18:29.977
you use for the sauce on that

00:18:30.547 --> 00:18:31.777
extra from silk and tofu?

00:18:31.777 --> 00:18:33.606
Oh, and nutritional T.

00:18:34.392 --> 00:18:34.682
Yeah.

00:18:36.096 --> 00:18:36.247
It was

00:18:36.247 --> 00:18:36.336
good.

00:18:36.336 --> 00:18:36.751
It's kind of the go-to, I think.

00:18:36.751 --> 00:18:37.112
Mm-hmm.

00:18:37.932 --> 00:18:42.696