{"id":6919,"date":"2026-05-06T13:42:22","date_gmt":"2026-05-06T10:42:22","guid":{"rendered":"https:\/\/sterasoft.com\/nomeatnoproblem\/?p=6919"},"modified":"2026-05-06T13:42:22","modified_gmt":"2026-05-06T10:42:22","slug":"nutrition-comparison-for-strength-training-in-women","status":"publish","type":"post","link":"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/nutrition-comparison-for-strength-training-in-women\/","title":{"rendered":"Nutrition comparison for strength training in women"},"content":{"rendered":"[vc_row type=&#8220;in_container&#8220; full_screen_row_position=&#8220;middle&#8220; column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; scene_position=&#8220;center&#8220; text_color=&#8220;dark&#8220; text_align=&#8220;left&#8220; row_border_radius=&#8220;none&#8220; row_border_radius_applies=&#8220;bg&#8220; row_position_desktop=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220; overflow=&#8220;visible&#8220; overlay_strength=&#8220;0.3&#8243; gradient_direction=&#8220;left_to_right&#8220; shape_divider_position=&#8220;bottom&#8220; bg_image_animation=&#8220;none&#8220;][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/1&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #000000;color:#000000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #000000;color:#000000\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/nutrition-comparison-for-strength-training-in-women\/#If_you_do_not_feel_like_reading_the_whole_article_remember_this\" >If you do not feel like reading the whole article, remember this:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/nutrition-comparison-for-strength-training-in-women\/#Considerations\" >Considerations<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/nutrition-comparison-for-strength-training-in-women\/#Nutritional_guidelines\" >Nutritional guidelines<\/a><ul class='ez-toc-list-level-5' ><li class='ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/nutrition-comparison-for-strength-training-in-women\/#Nutritional_guidelines_for_omnivorous_women_doing_strength_training\" >Nutritional guidelines for omnivorous women doing strength training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/nutrition-comparison-for-strength-training-in-women\/#Nutritional_guidelines_for_vegetarian_women_doing_strength_training\" >Nutritional guidelines for vegetarian women doing strength training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/nutrition-comparison-for-strength-training-in-women\/#Nutritional_guidelines_for_vegan_women_doing_strength_training\" >Nutritional guidelines for vegan women doing strength training<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/nutrition-comparison-for-strength-training-in-women\/#Why_these_differences_are_more_important_for_women_than_for_men\" >Why these differences are more important for women than for men<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/nutrition-comparison-for-strength-training-in-women\/#Comparison_of_eating_patterns\" >Comparison of eating patterns<\/a><ul class='ez-toc-list-level-5' ><li class='ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/nutrition-comparison-for-strength-training-in-women\/#Meal_plan_for_omnivorous_women_doing_strength_training_60_kg_body_weight\" >Meal plan for omnivorous women doing strength training (60 kg body weight)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/nutrition-comparison-for-strength-training-in-women\/#Meal_plan_for_vegetarian_women_doing_strength_training_60_kg_body_weight\" >Meal plan for vegetarian women doing strength training (60 kg body weight)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/sterasoft.com\/nomeatnoproblem\/en\/nutrition-comparison-for-strength-training-in-women\/#Meal_plan_for_vegan_women_doing_strength_training_60_kg_body_weight\" >Meal plan for vegan women doing strength training (60 kg body weight)<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h4><span class=\"ez-toc-section\" id=\"If_you_do_not_feel_like_reading_the_whole_article_remember_this\"><\/span><strong>If you do not feel like reading the whole article, remember this:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n[\/vc_column_text][vc_row_inner column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; text_align=&#8220;left&#8220; row_position=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220; overflow=&#8220;visible&#8220; pointer_events=&#8220;all&#8220;][vc_column_inner column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; overflow=&#8220;visible&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]\n<ul>\n<li data-section-id=\"fwor8g\" data-start=\"0\" data-end=\"52\">Women have different needs when strength training<\/li>\n<li data-section-id=\"q20mm4\" data-start=\"53\" data-end=\"95\">Calorie intake is lower than men\u2019s<\/li>\n<li data-section-id=\"lkgcxz\" data-start=\"96\" data-end=\"143\">Protein needs increase during the luteal phase<\/li>\n<li data-section-id=\"1jmcqfg\" data-start=\"144\" data-end=\"194\">The risk of low energy availability is higher<\/li>\n<li data-section-id=\"1brfotu\" data-start=\"195\" data-end=\"234\">Iron requires special attention<\/li>\n<li data-section-id=\"1xpba8t\" data-start=\"235\" data-end=\"283\">Fiber can make adequate intake more difficult<\/li>\n<\/ul>\n[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; top_margin_phone=&#8220;-50&#8243; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; overflow=&#8220;visible&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220; column_padding_type=&#8220;default&#8220; content_layout=&#8220;default&#8220; gradient_type=&#8220;default&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]\n<ul>\n<li data-section-id=\"p7oflb\" data-start=\"284\" data-end=\"329\">The omnivorous diet is the easiest to follow<\/li>\n<li data-section-id=\"pinyii\" data-start=\"330\" data-end=\"374\">The vegetarian diet is almost equivalent<\/li>\n<li data-section-id=\"1j9uht5\" data-start=\"375\" data-end=\"420\">The vegan diet requires the most planning<\/li>\n<li data-section-id=\"15ilyw2\" data-start=\"421\" data-end=\"467\">Leucine and protein quality are important<\/li>\n<li data-section-id=\"1k5neom\" data-start=\"468\" data-end=\"513\">Hypertrophy is possible with all three diets<\/li>\n<li data-section-id=\"1f64l29\" data-start=\"514\" data-end=\"562\" data-is-last-node=\"\">Success depends on a well-structured diet<\/li>\n<\/ul>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]Once again, we will talk about training, weights, and nutrition. We are not tired of this topic, but this time we will focus on women, how things work for them, and the specifics that need to be taken into account. In addition to the necessary macronutrients, we will also look at the differences related to female physiology (lower calorie needs, effects of the menstrual cycle, higher risk of low energy availability, slightly higher protein needs during the luteal phase)<\/p>\n<h4><span class=\"ez-toc-section\" id=\"Considerations\"><\/span>Considerations<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><strong>For women, the following considerations should be kept in mind when it comes to strength training:<\/strong><\/p>\n<ul>\n<li>Lower daily calorie needs compared with men<\/li>\n<li>Slightly increased protein needs during the luteal phase<\/li>\n<li>Higher risk of low energy availability (LEA)<\/li>\n<li>Higher gastrointestinal sensitivity (high fiber content, which leads to early satiety)<\/li>\n<li>Higher estrogen-driven fat oxidation, which requires different fueling patterns<\/li>\n<li>Vulnerability related to iron, especially in women following a plant-based diet<\/li>\n<\/ul>\n<p>These factors directly affect how easily each diet supports strength, hypertrophy, and recovery.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"Nutritional_guidelines\"><\/span><strong>Nutritional guidelines<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<h5><span class=\"ez-toc-section\" id=\"Nutritional_guidelines_for_omnivorous_women_doing_strength_training\"><\/span><strong>Nutritional guidelines for <\/strong><strong>omnivorous women doing strength training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p>This is the easiest diet for meeting all macronutrient needs<\/p>\n<p><strong>Why<\/strong><strong> is this the case?<\/strong><\/p>\n<ul>\n<li>Animal protein is rich in essential amino acids and has a high leucine content<\/li>\n<li>High protein content per calorie \u2192 easy to reach 1.6\u20132.2 g\/kg without overeating<\/li>\n<li>Low burden on the digestive system (low fiber content in protein sources)<\/li>\n<li>Easy intake of iron and B12<\/li>\n<li>Easy maintenance of energy availability<\/li>\n<\/ul>\n[\/vc_column_text][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]<strong>Pros<\/strong><br \/>\n\u2714 High-quality protein (meat, eggs, dairy products)<br \/>\n\u2714 Easy-to-distribute high-leucine meals of 25\u201340 g<br \/>\n\u2714 Easy-to-absorb protein without excess calories<br \/>\n\u2714 Supports recovery well<br \/>\n\u2714 Less need for supplements, possibly except vitamin D[\/vc_column_text][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]<strong>Cons<\/strong><\/p>\n<ul>\n<li>Possible high intake of saturated fat if the diet is not well designed<\/li>\n<li>Carbohydrates are still needed during the menstrual cycle; the higher carbohydrate needs are at the beginning of the cycle<\/li>\n<\/ul>\n<p><strong>Meeting <\/strong><strong>macronutrient needs (ease-of-meeting rating)<\/strong><\/p>\n<p>Protein: \u2b50\u2b50\u2b50\u2b50\u2b50 (very easy)<br \/>\nCarbohydrates: \u2b50\u2b50\u2b50\u2b50\u2b50<br \/>\nFats: \u2b50\u2b50\u2b50\u2b50<br \/>\nCalories: \u2b50\u2b50\u2b50\u2b50\u2b50<br \/>\nDigestive comfort: \u2b50\u2b50\u2b50\u2b50\u2b50[\/vc_column_text][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]\n<h5><span class=\"ez-toc-section\" id=\"Nutritional_guidelines_for_vegetarian_women_doing_strength_training\"><\/span><strong>Nutritional guidelines for <\/strong><strong>vegetarian women doing strength training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p>This way of eating is almost as suitable and easy as the omnivorous diet for obtaining the necessary amount of protein<\/p>\n<p><strong>Why<\/strong><strong> is this the case?<\/strong><\/p>\n<ul>\n<li>Eggs + dairy products provide complete proteins<\/li>\n<li>It is much easier than with vegan diets to obtain protein without gastrointestinal problems<\/li>\n<li>Iron has lower absorption, but eggs\/dairy products help maintain the desired levels<\/li>\n<\/ul>\n[\/vc_column_text][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]<strong>Pros<\/strong><br \/>\n\u2714 High-quality protein sources (whey, eggs, Greek yogurt, cottage cheese)<br \/>\n\u2714 Easily achievable 1.6\u20132.0 g\/kg without large food volume<br \/>\n\u2714 Good calcium intake, good leucine density<br \/>\n\u2714 Lower gastrointestinal burden than vegan diets<br \/>\n\u2714 Very compatible with strength goals[\/vc_column_text][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]<strong>Cons<\/strong><\/p>\n<ul>\n<li>Iron intake is lower than in omnivorous diets, and some women have problems with ferritin levels<\/li>\n<li>Requires mixing plant + dairy proteins for the best profile<\/li>\n<li>Female athletes are still at higher risk of LEA, especially on low-appetite days<\/li>\n<\/ul>\n[\/vc_column_text][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]<strong>Meeting <\/strong><strong>macronutrient needs (ease-of-meeting rating)<\/strong><\/p>\n<p>Protein: \u2b50\u2b50\u2b50\u2b50<br \/>\nCarbohydrates: \u2b50\u2b50\u2b50\u2b50\u2b50<br \/>\nFats: \u2b50\u2b50\u2b50\u2b50<br \/>\nCalories: \u2b50\u2b50\u2b50\u2b50<br \/>\nDigestive comfort: \u2b50\u2b50\u2b50\u2b50[\/vc_column_text][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]\n<h5><span class=\"ez-toc-section\" id=\"Nutritional_guidelines_for_vegan_women_doing_strength_training\"><\/span><strong>Nutritional guidelines for <\/strong><strong>vegan women doing strength training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p>This requires the most planning \u2014 but it is a completely achievable and effective way of eating when done correctly<\/p>\n<p><strong>Women have:<\/strong><\/p>\n<ul>\n<li>Lower calorie needs<\/li>\n<li>Higher sensitivity to fiber<\/li>\n<li>Higher risk of under-fueling<\/li>\n<\/ul>\n<p>Therefore, vegan diets must be carefully structured for successful strength progress.<\/p>\n<p><strong>Challenges unique to <\/strong><strong>vegan women involved in<\/strong><strong> strength sports<\/strong><\/p>\n<ul>\n<li>Plant protein sources are often high in fiber \u2192 early satiety, which leads to lower food intake, no matter how tasty the food is<\/li>\n<li>Lower leucine content in many plant proteins<\/li>\n<li>It is harder to reach 30\u201340 g of protein per meal without isolates<\/li>\n<li>Lower iron absorption \u2192 women are at significantly higher risk of deficiency<\/li>\n<li>Total energy intake may be too low \u2192 LEA \u2192 impaired recovery<\/li>\n<\/ul>\n[\/vc_column_text][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]<strong>Pros<\/strong><br \/>\n\u2714 Can fully support hypertrophy when protein is combined from the right plant sources<br \/>\n\u2714 Excellent carbohydrate intake for training<br \/>\n\u2714 Lower inflammation when the diet is well planned<br \/>\n\u2714 Very nutrient-rich (folate, magnesium, potassium)[\/vc_column_text][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]<strong>Cons<\/strong><\/p>\n<ul>\n<li>The most difficult diet for women to reach the necessary amount of protein without stomach discomfort<\/li>\n<li>Iron, calcium, iodine, B12, and DHA require structured attention in order to be obtained<\/li>\n<li>May require protein powder and seitan to reduce the burden on the gastrointestinal tract<\/li>\n<li>Higher risk of LEA \u2192 impaired performance and cycle disturbances<\/li>\n<\/ul>\n[\/vc_column_text][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]<strong>Meeting <\/strong><strong>macronutrient needs (ease rating)<\/strong><\/p>\n<p>Protein: \u2b50\u2b50\u2b50 (requires planning)<br \/>\nCarbohydrates: \u2b50\u2b50\u2b50\u2b50\u2b50\u2b50<br \/>\nFats: \u2b50\u2b50\u2b50\u2b50<br \/>\nCalories: \u2b50\u2b50\u2b50 (because of high fiber content \u2192 satiety)<br \/>\nDigestive comfort: \u2b50\u2b50 (depends on protein choices)[\/vc_column_text][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]\n<h4><span class=\"ez-toc-section\" id=\"Why_these_differences_are_more_important_for_women_than_for_men\"><\/span><strong>Why these differences are more important for women than for men<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>Women on plant-focused diets experience:<br \/>\n1) <strong>Higher iron needs + lower iron absorption \u2192 risk of deficiency<\/strong><br \/>\nEspecially vegans, who do not consume heme iron.<\/p>\n<p>2) <strong>Higher omega-3 conversion, but lower dietary intake<\/strong><br \/>\nWomen convert ALA \u2192 DHA better, but plant-based diets do not contain DHA unless it is taken through supplements.<\/p>\n<p>3) <strong>Lower calorie needs, but high-fiber foods \u2192 early satiety<\/strong><br \/>\nThe risk of LEA is dramatically higher for active women.<\/p>\n<p>4) <strong>Protein needs during the menstrual cycle<\/strong><br \/>\nProtein oxidation increases slightly during the luteal phase \u2192 protein needs increase by ~10%.<\/p>\n<p>5) <strong>Higher gastrointestinal sensitivity<\/strong><br \/>\nHigh-fiber vegan\/vegetable-heavy diets can cause bloating \u2192 reducing the ability to eat enough.<\/p>\n<p>For an easier comparison of the three ways of eating, you can look at the following table:<\/p>\n<div class=\"wptb-container-legacy\" data-table-id=\"6920\">\n    <table class=\"wptb-preview-table wptb-element-main-table_setting-6920\" style=\"border-spacing: 3px 3px; border-collapse: collapse !important; min-width: 100%; border: 1px solid rgb(0, 0, 0); \" data-border-spacing-columns=\"3\" data-border-spacing-rows=\"3\" data-reconstraction=\"1\" data-wptb-table-directives=\"eyJpbm5lckJvcmRlcnMiOnsiYWN0aXZlIjoiYWxsIiwiYm9yZGVyV2lkdGgiOjEsImJvcmRlclJhZGl1c2VzIjp7ImFsbCI6MCwicm93IjowLCJjb2x1bW4iOjB9fX0=\" data-wptb-responsive-directives=\"eyJyZXNwb25zaXZlRW5hYmxlZCI6dHJ1ZSwicmVzcG9uc2l2ZU1vZGUiOiJhdXRvIiwicmVsYXRpdmVXaWR0aCI6IndpbmRvdyIsInByZXNlcnZlUm93Q29sb3IiOmZhbHNlLCJoZWFkZXJGdWxseU1lcmdlZCI6ZmFsc2UsImJyZWFrcG9pbnRzIjp7ImRlc2t0b3AiOnsibmFtZSI6ImRlc2t0b3AiLCJ3aWR0aCI6MTAyNH0sInRhYmxldCI6eyJuYW1lIjoidGFibGV0Iiwid2lkdGgiOjQyMH0sIm1vYmlsZSI6eyJuYW1lIjoibW9iaWxlIiwid2lkdGgiOjQyMH19LCJtb2RlT3B0aW9ucyI6eyJhdXRvIjp7ImRpc2FibGVkIjp7ImRlc2t0b3AiOmZhbHNlLCJ0YWJsZXQiOmZhbHNlLCJtb2JpbGUiOmZhbHNlfSwidG9wUm93QXNIZWFkZXIiOnsiZGVza3RvcCI6ZmFsc2UsInRhYmxldCI6dHJ1ZSwibW9iaWxlIjpmYWxzZX0sInJlcGVhdE1lcmdlZEhlYWRlciI6eyJkZXNrdG9wIjp0cnVlLCJ0YWJsZXQiOnRydWUsIm1vYmlsZSI6dHJ1ZX0sInN0YXRpY1RvcFJvdyI6eyJkZXNrdG9wIjpmYWxzZSwidGFibGV0IjpmYWxzZSwibW9iaWxlIjpmYWxzZX0sImNlbGxTdGFja0RpcmVjdGlvbiI6eyJkZXNrdG9wIjoicm93IiwidGFibGV0IjoiY29sdW1uIiwibW9iaWxlIjoiY29sdW1uIn0sImNlbGxzUGVyUm93Ijp7ImRlc2t0b3AiOjEsInRhYmxldCI6MiwibW9iaWxlIjo0fX19fQ==\" data-wptb-cells-width-auto-count=\"4\" data-wptb-extra-styles=\"\" data-wptb-pro-pagination-top-row-header=\"false\" data-wptb-rows-per-page=\"10\" data-wptb-pro-search-top-row-header=\"false\" data-wptb-searchbar-position=\"left\" role=\"table\" data-table-columns=\"4\" data-wptb-table-alignment=\"center\" data-wptb-td-width-auto=\"120\" data-wptb-table-tds-sum-max-width=\"567\" data-wptb-even-row-background-color=\"#ffffff\" data-wptb-odd-row-background-color=\"#f0f0f0\" data-v2-props=\"eyJ1c2VUaEZvckZpcnN0Um93IjpmYWxzZSwiY29sdW1uc1Byb3BzIjp7fSwicm93c1Byb3BzIjp7fX0=\" ><tbody data-global-font-size=\"15\" ><tr  class=\"wptb-row \" style=\"background-color: #f0f0f0; \"><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"0\" data-x-index=\"0\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-597\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\"><strong>Characteristics\/type of fat<\/strong><\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"0\" data-x-index=\"1\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-598\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\"><strong>Animal origin<\/strong><\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"0\" data-x-index=\"2\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-599\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\"><strong>Plant and dairy origin<\/strong><\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"0\" data-x-index=\"3\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-600\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\"><strong>Plant origin<\/strong><\/p><\/div><\/div><\/td><\/tr><tr  class=\"wptb-row \" style=\"background-color: #ffffff; \"><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"1\" data-x-index=\"0\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-601\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">Protein quality<\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"1\" data-x-index=\"1\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-602\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">\u2b50\u2b50\u2b50\u2b50\u2b50<\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"1\" data-x-index=\"2\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-603\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">\u2b50\u2b50\u2b50\u2b50<\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"1\" data-x-index=\"3\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-604\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">\u2b50\u2b50\u2b50<\/p><\/div><\/div><\/td><\/tr><tr  class=\"wptb-row \" style=\"background-color: #f0f0f0; \"><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"2\" data-x-index=\"0\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-605\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">Ease of reaching 1.6\u20132.2 g protein\/kg of personal weight<\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"2\" data-x-index=\"1\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-606\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">\u2b50\u2b50\u2b50\u2b50\u2b50<\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"2\" data-x-index=\"2\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-607\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">\u2b50\u2b50\u2b50\u2b50<\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"2\" data-x-index=\"3\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-608\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">\u2b50\u2b50\u2b50<\/p><\/div><\/div><\/td><\/tr><tr  class=\"wptb-row \" style=\"background-color: #ffffff; \"><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"3\" data-x-index=\"0\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-609\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">Digestive comfort<\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"3\" data-x-index=\"1\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-610\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">\u2b50\u2b50\u2b50\u2b50\u2b50<\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"3\" data-x-index=\"2\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-611\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">\u2b50\u2b50\u2b50\u2b50<\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"3\" data-x-index=\"3\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-612\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">\u2b50\u2b50<\/p><\/div><\/div><\/td><\/tr><tr  class=\"wptb-row \" style=\"background-color: #f0f0f0; \"><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"4\" data-x-index=\"0\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-613\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">Iron supplementation<\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"4\" data-x-index=\"1\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-614\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">\u2b50\u2b50\u2b50\u2b50\u2b50<\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"4\" data-x-index=\"2\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-615\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">\u2b50\u2b50\u2b50<\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"4\" data-x-index=\"3\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-616\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">\u2b50\u2b50<\/p><\/div><\/div><\/td><\/tr><tr  class=\"wptb-row \" style=\"background-color: #ffffff; \"><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"5\" data-x-index=\"0\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-617\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">Energy supply<\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"5\" data-x-index=\"1\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-618\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">\u2b50\u2b50\u2b50\u2b50\u2b50<\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"5\" data-x-index=\"2\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-619\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">\u2b50\u2b50\u2b50\u2b50<\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"5\" data-x-index=\"3\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-620\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">\u2b50\u2b50<\/p><\/div><\/div><\/td><\/tr><tr  class=\"wptb-row \" style=\"background-color: #f0f0f0; \"><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"6\" data-x-index=\"0\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-621\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">Amount of leucine per serving<\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"6\" data-x-index=\"1\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-622\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">High<\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"6\" data-x-index=\"2\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-623\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">High<\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"6\" data-x-index=\"3\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-624\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">Lower unless there is soy\/seitan<\/p><\/div><\/div><\/td><\/tr><tr  class=\"wptb-row \" style=\"background-color: #ffffff; \"><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"7\" data-x-index=\"0\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-625\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">Potential for long-term muscle gain<\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"7\" data-x-index=\"1\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-626\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">Excellent<\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"7\" data-x-index=\"2\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-627\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">Excellent<\/p><\/div><\/div><\/td><td class=\"wptb-cell \" colspan=\"1\" rowspan=\"1\" style=\"padding: 10px; border-width: 1px; border-color: rgb(0, 0, 0); border-style: solid; border-radius: 0px; \" data-y-index=\"7\" data-x-index=\"3\" data-wptb-css-td-auto-width=\"true\" data-wptb-css-td-auto-height=\"true\" data-wptb-cell-vertical-alignment=\"center\" ><div class=\"wptb-text-container wptb-ph-element wptb-element-text-628\" style=\"font-size: 15px; \"><div style=\"position: relative;\"><p style=\"text-align:center;\">Excellent if the <strong>protein is combined<\/strong><\/p><\/div><\/div><\/td><\/tr><\/tbody><\/table>\n<\/div>\n[\/vc_column_text][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]\n<h4><span class=\"ez-toc-section\" id=\"Comparison_of_eating_patterns\"><\/span>Comparison of eating patterns<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>So that we do not give anyone a reason to claim that we are only giving advice without practical ideas, we will also show sample menus for women who do strength training. We will compare how a regular diet that includes meat can be replaced with a vegetarian and a vegan diet \u2014 do not worry, they do not bite.<\/p>\n<p>In this case, we will look at what a 60 kg woman who does strength training needs. All three suggestions are designed around the idea of hypertrophy in women:<\/p>\n<p><strong>Macronutrients for a 60 kg woman doing strength training<\/strong><br \/>\n<strong>Protein<\/strong>: 1.6\u20132.0 g\/kg \u2192 96\u2013120 g\/day<br \/>\n<strong>Carbohydrates<\/strong>: 3\u20135 g\/kg \u2192 180\u2013300 g\/day<br \/>\n<strong>Fats<\/strong>: 0.8\u20131.0 g\/kg \u2192 48\u201360 g\/day<br \/>\n<strong>Calories<\/strong>: around 1800\u20132100 kcal depending on training volume<\/p>\n<p>The plans below aim for:<br \/>\n\u2714 around 105\u2013120 g protein<br \/>\n\u2714 around 200\u2013250 g carbohydrates<br \/>\n\u2714 around 50\u201360 g fat<br \/>\n\u2714 around 1800\u20132050 kcal<br \/>\n\u2714 High-quality protein at each meal (\u2265 25\u201330 g)<br \/>\n\u2714 Low to moderate fiber content for comfort during training<\/p>\n<p>&nbsp;<\/p>\n<h5><span class=\"ez-toc-section\" id=\"Meal_plan_for_omnivorous_women_doing_strength_training_60_kg_body_weight\"><\/span><strong>Meal plan for<\/strong><strong> omnivorous women doing strength training (60 kg body weight)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p><strong>Total<\/strong>: around 1900 kcal | 120 g protein | 230 g carbohydrates | 55 g fat[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=&#8220;in_container&#8220; full_screen_row_position=&#8220;middle&#8220; column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; scene_position=&#8220;center&#8220; text_color=&#8220;dark&#8220; text_align=&#8220;left&#8220; row_border_radius=&#8220;none&#8220; row_border_radius_applies=&#8220;bg&#8220; row_position_desktop=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220; overflow=&#8220;visible&#8220; overlay_strength=&#8220;0.3&#8243; gradient_direction=&#8220;left_to_right&#8220; shape_divider_position=&#8220;bottom&#8220; bg_image_animation=&#8220;none&#8220;][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]<strong>Meal 1<\/strong> \u2014 Breakfast (around 450 kcal)<br \/>\nYogurt and protein bowl<\/p>\n<ul>\n<li>\u00be cup Greek yogurt<\/li>\n<li>1 scoop whey protein<\/li>\n<li>\u00bd cup oats<\/li>\n<li>\u00bd cup berries<\/li>\n<\/ul>\n<p><strong>Macronutrients<\/strong>: 40 g protein \/ 60 g carbohydrates \/ 6 g fat<\/p>\n<p><strong>Meal 2<\/strong> \u2014 Lunch (around 500 kcal)<br \/>\nChicken and quinoa bowl<\/p>\n<ul>\n<li>100\u2013120 g roasted chicken breast<\/li>\n<li>\u00be cup cooked quinoa<\/li>\n<li>Vegetables<\/li>\n<li>1 tbsp olive oil<\/li>\n<\/ul>\n<p><strong>Macronutrients<\/strong>: 35 g protein \/ 45 g carbohydrates \/ 15 g fat<\/p>\n<p><strong>Pre-workout snack<\/strong> (~250 kcal)<\/p>\n<ul>\n<li>Banana<\/li>\n<li>A little yogurt, or \u00bd scoop whey in water<\/li>\n<\/ul>\n<p><strong>Macronutrients<\/strong>: 12\u201316 g protein \/ 35 g carbohydrates \/ 2\u20133 g fat<\/p>\n<p><strong>Meal 3<\/strong> \u2014 Dinner (~600 kcal)<br \/>\nBeef\/turkey pasta<\/p>\n<ul>\n<li>90\u2013100 g cooked lean beef or turkey<\/li>\n<li>1.5 cups cooked pasta<\/li>\n<li>Tomato sauce<\/li>\n<li>A little Parmesan<\/li>\n<\/ul>\n<p><strong>Macronutrients<\/strong>: 35 g protein \/ 90 g carbohydrates \/ 12 g fat<\/p>\n<p><strong>Daily macronutrient intake<\/strong><br \/>\nProtein: around 120 g<br \/>\nCarbohydrates: around 230 g<br \/>\nFats: around 55 g<br \/>\nCalories: around 1850\u20131950[\/vc_column_text][\/vc_column][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][image_with_animation image_url=&#8220;6048&#8243; image_size=&#8220;full&#8220; max_width=&#8220;100%&#8220; max_width_mobile=&#8220;default&#8220; animation_type=&#8220;entrance&#8220; animation=&#8220;None&#8220; animation_movement_type=&#8220;transform_y&#8220; hover_animation=&#8220;none&#8220; alignment=&#8220;&#8220; border_radius=&#8220;none&#8220; box_shadow=&#8220;none&#8220; image_loading=&#8220;default&#8220;][\/vc_column][\/vc_row][vc_row type=&#8220;in_container&#8220; full_screen_row_position=&#8220;middle&#8220; column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; scene_position=&#8220;center&#8220; text_color=&#8220;dark&#8220; text_align=&#8220;left&#8220; row_border_radius=&#8220;none&#8220; row_border_radius_applies=&#8220;bg&#8220; row_position_desktop=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220; overflow=&#8220;visible&#8220; overlay_strength=&#8220;0.3&#8243; gradient_direction=&#8220;left_to_right&#8220; shape_divider_position=&#8220;bottom&#8220; bg_image_animation=&#8220;none&#8220;][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/1&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]\n<h5><span class=\"ez-toc-section\" id=\"Meal_plan_for_vegetarian_women_doing_strength_training_60_kg_body_weight\"><\/span><strong>Meal plan for<\/strong><strong> vegetarian women doing strength training (60 kg body weight)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p><strong>Total<\/strong>: around 1850 kcal | 115 g protein | 220 g carbohydrates | 55 g fat[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=&#8220;in_container&#8220; full_screen_row_position=&#8220;middle&#8220; column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; scene_position=&#8220;center&#8220; text_color=&#8220;dark&#8220; text_align=&#8220;left&#8220; row_border_radius=&#8220;none&#8220; row_border_radius_applies=&#8220;bg&#8220; row_position_desktop=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220; overflow=&#8220;visible&#8220; overlay_strength=&#8220;0.3&#8243; gradient_direction=&#8220;left_to_right&#8220; shape_divider_position=&#8220;bottom&#8220; bg_image_animation=&#8220;none&#8220;][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][image_with_animation image_url=&#8220;6050&#8243; image_size=&#8220;full&#8220; max_width=&#8220;100%&#8220; max_width_mobile=&#8220;default&#8220; animation_type=&#8220;entrance&#8220; animation=&#8220;None&#8220; animation_movement_type=&#8220;transform_y&#8220; hover_animation=&#8220;none&#8220; alignment=&#8220;&#8220; border_radius=&#8220;none&#8220; box_shadow=&#8220;none&#8220; image_loading=&#8220;default&#8220;][\/vc_column][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]<strong>Meal 1<\/strong> \u2014 Breakfast (around 450 kcal)<br \/>\nOats + whey + milk<\/p>\n<ul>\n<li>1 cup oats<\/li>\n<li>1 scoop whey\/casein<\/li>\n<li>250 ml milk, it can be nut milk, even better<\/li>\n<li>1 banana<\/li>\n<\/ul>\n<p><strong>Macronutrients<\/strong>: 35\u201340 g protein \/ 75 g carbohydrates \/ 8 g fat<\/p>\n<p><strong>Meal 2<\/strong> \u2014 Lunch (around 500 kcal)<br \/>\nEgg + feta and rice\/quinoa bowl<\/p>\n<ul>\n<li>2 whole eggs + 2 egg whites<\/li>\n<li>\u00bd cup cooked rice or quinoa<\/li>\n<li>Green salads<\/li>\n<li>1 tbsp olive oil<\/li>\n<li>40\u201350 g feta<\/li>\n<\/ul>\n<p><strong>Macronutrients<\/strong>: 35 g protein \/ 35 g carbohydrates \/ 20 g fat<\/p>\n<p><strong>Pre-workout snack<\/strong> (around 200 kcal)<\/p>\n<ul>\n<li>1 cup Greek yogurt<\/li>\n<li>1 kiwi or small apple<\/li>\n<\/ul>\n<p><strong>Macronutrients<\/strong>: 15\u201320 g protein \/ 20\u201325 g carbohydrates \/ 0\u20132 g fat<\/p>\n<p><strong>Meal 3<\/strong> \u2014 Dinner (around 650 kcal)<br \/>\nLentil pasta<\/p>\n<ul>\n<li>1 cup cooked red lentils<\/li>\n<li>1.5 cups cooked whole-wheat or lentil pasta<\/li>\n<li>Tomato sauce<\/li>\n<li>Parmesan, optional<\/li>\n<\/ul>\n<p><strong>Macronutrients<\/strong>: 40 g protein \/ 90 g carbohydrates \/ 10 g fat<\/p>\n<p><strong>Daily macronutrient intake<\/strong><br \/>\nProtein: around 115 g<br \/>\nCarbohydrates: around 215\u2013230 g<br \/>\nFats: around 50\u201355 g<br \/>\nCalories: around 1800\u20131900[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=&#8220;in_container&#8220; full_screen_row_position=&#8220;middle&#8220; column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; scene_position=&#8220;center&#8220; text_color=&#8220;dark&#8220; text_align=&#8220;left&#8220; row_border_radius=&#8220;none&#8220; row_border_radius_applies=&#8220;bg&#8220; row_position_desktop=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220; overflow=&#8220;visible&#8220; overlay_strength=&#8220;0.3&#8243; gradient_direction=&#8220;left_to_right&#8220; shape_divider_position=&#8220;bottom&#8220; bg_image_animation=&#8220;none&#8220;][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/1&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]\n<h5><span class=\"ez-toc-section\" id=\"Meal_plan_for_vegan_women_doing_strength_training_60_kg_body_weight\"><\/span><strong>Meal plan for<\/strong><strong> vegan women doing strength training (60 kg body weight)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p><strong>Total<\/strong>: around 1900 kcal | 110\u2013120 g protein | 230 g carbohydrates | 45\u201355 g fat<br \/>\nVegan diets require extra attention to protein density and fiber control in order to avoid a feeling of fullness that would make consuming the necessary calories a difficult task.[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=&#8220;in_container&#8220; full_screen_row_position=&#8220;middle&#8220; column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; scene_position=&#8220;center&#8220; text_color=&#8220;dark&#8220; text_align=&#8220;left&#8220; row_border_radius=&#8220;none&#8220; row_border_radius_applies=&#8220;bg&#8220; row_position_desktop=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220; overflow=&#8220;visible&#8220; overlay_strength=&#8220;0.3&#8243; gradient_direction=&#8220;left_to_right&#8220; shape_divider_position=&#8220;bottom&#8220; bg_image_animation=&#8220;none&#8220;][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]<strong>Meal 1<\/strong> \u2014 Breakfast (~430 kcal)<br \/>\nVegan protein smoothie<\/p>\n<ul>\n<li>1 scoop soy\/pea isolate<\/li>\n<li>\u00bd cup oats<\/li>\n<li>1 banana<\/li>\n<li>250\u2013300 ml fortified soy milk<\/li>\n<\/ul>\n<p><strong>Macronutrients<\/strong>: 35\u201340 g protein \/ 65 g carbohydrates \/ 8\u201310 g fat<\/p>\n<p><strong>Meal 2 \u2014 Lunch<\/strong> (~500 kcal)<br \/>\nTofu-rice bowl, lower-fiber version<\/p>\n<ul>\n<li>150 g firm tofu<\/li>\n<li>1 cup white rice<\/li>\n<li>Cooked spinach<\/li>\n<li>1 tbsp olive oil or sesame oil<\/li>\n<\/ul>\n<p><strong>Macronutrients<\/strong>: 35 g protein \/ 60 g carbohydrates \/ 15 g fat<\/p>\n<p><strong>Pre-workout snack<\/strong> (~250 kcal)<\/p>\n<ul>\n<li>2 slices white bread + jam<\/li>\n<li>\u00bd scoop vegan protein<\/li>\n<\/ul>\n<p><strong>Macronutrients<\/strong>: ~20 g protein \/ 40 g carbohydrates \/ 2 g fat<\/p>\n<p><strong>Meal 3 \u2014 Dinner<\/strong> (~700 kcal)<br \/>\nSeitan pasta plate<\/p>\n<ul>\n<li>150 g seitan<\/li>\n<li>1.5\u20132 cups pasta<\/li>\n<li>Tomato sauce<\/li>\n<li>Nutritional yeast<\/li>\n<\/ul>\n<p><strong>Macronutrients<\/strong>: 40\u201345 g protein \/ 90 g carbohydrates \/ 8\u201310 g fat<\/p>\n<p><strong>Daily macronutrient intake<\/strong><br \/>\nProtein: around 110\u2013120 g<br \/>\nCarbohydrates: around 230 g<br \/>\nFats: around 45\u201355 g<br \/>\nCalories: around 1850\u20132050[\/vc_column_text][\/vc_column][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/2&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][image_with_animation image_url=&#8220;6048&#8243; image_size=&#8220;full&#8220; max_width=&#8220;100%&#8220; max_width_mobile=&#8220;default&#8220; animation_type=&#8220;entrance&#8220; animation=&#8220;None&#8220; animation_movement_type=&#8220;transform_y&#8220; hover_animation=&#8220;none&#8220; alignment=&#8220;&#8220; border_radius=&#8220;none&#8220; box_shadow=&#8220;none&#8220; image_loading=&#8220;default&#8220;][\/vc_column][\/vc_row][vc_row type=&#8220;in_container&#8220; full_screen_row_position=&#8220;middle&#8220; column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; scene_position=&#8220;center&#8220; text_color=&#8220;dark&#8220; text_align=&#8220;left&#8220; row_border_radius=&#8220;none&#8220; row_border_radius_applies=&#8220;bg&#8220; row_position_desktop=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220; overflow=&#8220;visible&#8220; overlay_strength=&#8220;0.3&#8243; gradient_direction=&#8220;left_to_right&#8220; shape_divider_position=&#8220;bottom&#8220; bg_image_animation=&#8220;none&#8220;][vc_column column_padding=&#8220;no-extra-padding&#8220; column_padding_tablet=&#8220;inherit&#8220; column_padding_phone=&#8220;inherit&#8220; column_padding_position=&#8220;all&#8220; flex_gap_desktop=&#8220;10px&#8220; column_element_direction_desktop=&#8220;default&#8220; column_element_spacing=&#8220;default&#8220; desktop_text_alignment=&#8220;default&#8220; tablet_text_alignment=&#8220;default&#8220; phone_text_alignment=&#8220;default&#8220; background_color_opacity=&#8220;1&#8243; background_hover_color_opacity=&#8220;1&#8243; column_backdrop_filter=&#8220;none&#8220; column_shadow=&#8220;none&#8220; column_border_radius=&#8220;none&#8220; column_link_target=&#8220;_self&#8220; column_position=&#8220;default&#8220; gradient_direction=&#8220;left_to_right&#8220; overlay_strength=&#8220;0.3&#8243; width=&#8220;1\/1&#8243; tablet_width_inherit=&#8220;default&#8220; animation_type=&#8220;default&#8220; bg_image_animation=&#8220;none&#8220; border_type=&#8220;simple&#8220; column_border_width=&#8220;none&#8220; column_border_style=&#8220;solid&#8220;][vc_column_text css=&#8220;&#8220; text_direction=&#8220;default&#8220;]<strong>Sources:<\/strong><br \/>\n<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28642676\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/28642676\/<\/a><br \/>\n<a href=\"https:\/\/link.springer.com\/article\/10.1186\/s12970-018-0242-y\" target=\"_blank\" rel=\"noopener\">https:\/\/link.springer.com\/article\/10.1186\/s12970-018-0242-y<\/a><br \/>\n<a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1186\/s12970-017-0174-y\" target=\"_blank\" rel=\"noopener\">https:\/\/www.tandfonline.com\/doi\/full\/10.1186\/s12970-017-0174-y<\/a><br \/>\n<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28630601\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/28630601\/<\/a><br \/>\n<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27886704\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/27886704\/<\/a><br \/>\n<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0899900725000607\" target=\"_blank\" rel=\"noopener\">https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0899900725000607<\/a><br \/>\n<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12586379\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12586379\/<\/a><br \/>\n<a href=\"https:\/\/www.mdpi.com\/2072-6643\/17\/15\/2571\" target=\"_blank\" rel=\"noopener\">https:\/\/www.mdpi.com\/2072-6643\/17\/15\/2571<\/a>[\/vc_column_text][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"<p>[vc_row type=&#8220;in_container&#8220; full_screen_row_position=&#8220;middle&#8220; column_margin=&#8220;default&#8220; column_direction=&#8220;default&#8220; column_direction_tablet=&#8220;default&#8220; column_direction_phone=&#8220;default&#8220; scene_position=&#8220;center&#8220; text_color=&#8220;dark&#8220; text_align=&#8220;left&#8220; row_border_radius=&#8220;none&#8220; row_border_radius_applies=&#8220;bg&#8220; row_position_desktop=&#8220;default&#8220; row_position_tablet=&#8220;inherit&#8220; row_position_phone=&#8220;inherit&#8220;&#8230;<\/p>\n","protected":false},"author":1,"featured_media":6032,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[454],"tags":[519,515,513,517,521,523,475,511,485,525,507,509,477],"class_list":{"0":"post-6919","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-diets-and-workouts","8":"tag-calorie-requirement","9":"tag-calories","10":"tag-carbohydrates","11":"tag-fats","12":"tag-fibre","13":"tag-hypertrophy","14":"tag-iron","15":"tag-omnivorous","16":"tag-proteins","17":"tag-the-digestive-system","18":"tag-vegans","19":"tag-vegetarians","20":"tag-women"},"_links":{"self":[{"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/posts\/6919","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/comments?post=6919"}],"version-history":[{"count":3,"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/posts\/6919\/revisions"}],"predecessor-version":[{"id":6923,"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/posts\/6919\/revisions\/6923"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/media\/6032"}],"wp:attachment":[{"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/media?parent=6919"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/categories?post=6919"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sterasoft.com\/nomeatnoproblem\/wp-json\/wp\/v2\/tags?post=6919"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}