Ok, start dishing it out on me, I’m vegetarian. Due to this a major shortfall in my diet used to be consuming adequate protein, but I overcame that by drinking 5-6 whey protein shakes daily. The problem with this is that I’m not geting a full spectrum of proteins. What would be your advice on optimizing my protein intake. I add egg whites in usually once a day too. I’m not going to touch soy. The only options I can see are to drink more milk are start using a larger variety of protein sources, e.g. Whey isolate post-workout or hydrosolate, micellar casseien before bed and whey protein and eggs through the day. I eat plenty of nuts and almonds and plenty of veggies.
just curious why you eat eggs and not fish, or chicken, or meat.
beans aren’t too horrible a source of protein by the way, and they compliment nuts very nicely. howabout cheeses? they are good for a protein+fat combo.
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quinoa and beans together works really well. additionally, check out the Indian vegetarian tradition (aryuvedic) and update it for yourself (too much white rice, white flour, add more protein). seitan (made from wheat gluten…not soy!), if properly made has the texture of meat plus lots of aminos, especially glutamine. lots of tricks out there. take if from an ex-vegan, now a lacto-veggie, you CAN get plenty of protein with a wide range of aminos from vegetarian/dairy sources while still avoiding SOY (yeah, I used to eat a lot of that shit a few years ago, but what the fuck did I know). hell, if you eat eggs you’re set. I’m sure these other dudes will continue to offer really excellent advice (see post above), but that’s their right. rational arguments can be posited for most ideas.
There is a book that came out in the 70’s called Recipes for a Small Planet that shows how to combine vegetarian protein sources in order to get a complete protein. It’s got some tasty recipes too. It’s not affiliated with training and was published for the vegetarian hippy crowd, but there is still some good info in it. Being a major carnivore myself, I am no expert in this field, however, I’m sure there are a bazillion books out there on the subject. If you are gonna stick with a vegetarian diet and train, your gonna really have to do your homework in order to insure you are getting sufficient amino acid profiles. Best wishes.
What specific type of vegetarian are you?
Whey protein is a milk product. If you can have milk products then cottage cheese is a good protein source.
If you have egg whites then you are set. Eggs are one of the best protein sources.
True vegans do not consume eggs or milk products.
Mike Mahler’s a vegetarian and doesn’t seem to lack muscle, he’s probly got a lot of info
while I agree with gojira and love that particular book, don’t be too daunted by food combining. its really quite simple: beans + grain. every culture eats it. the lysine in the beans and the methionine in the grains balance one another and your body will have a protein synthesis reaction. if you add an animal protein source (dairy or eggs) to any legume/grain meal you’ve got it made. my general rule of thumb is to combine 20 gr.+ of dairy protein, and some nuts to seitan and legumes for any large meal. voila. throughout the rest of the day (like every fucking hour!) I’m sucking down milk, whey, cheese (I got a fast metabolism), and almonds. good luck.
I’m not quite sure what message cbeefyt
was trying to give you… but maybe you should just buckle under and roast up some sacrificial animal flesh and…
Oh okay, if you really choose to be a vegetable, just read up on complete proteins and figure out what mixtures you need.
The good side is you can cook up rice and beans or whatnot and keep it in the fridge as easily as chicken breasts – and it is fairly cheap crap to boot (probably because not many people are willing to eat such chicken scratch these days).
It’s more difficult for a typical vegetarian to pack on as much muscle as a meat eater. Not impossible, just more difficult.
However, according to the latest statistics vegetarians don’t live as long as meat eaters, and they get sick more often. Interesting huh?
Vegetarianism has always been portrayed as the “healthful lifestyle.” Then again so was a “low fat” diet…we all know what that’s about.
As for what type of vegetarian I am…I’m not vegan. I believe the term is lacto-octo b/c I’ll eat eggs and dairy. ZEB, that’s probablby b/c most vegetarains do it wrong. I did it wrong until I found t-mag. I stopped growing at the age of 12 b/c of it. But I also haven’t needed antibiotics since then either…so go figure. Great advice on the beans, off to costco for me today.
Jason
I’ll look into that book too.
Stop being a homo and eat some meat! Mmmmmmmmmmmmm meat. Excuse me I have to go kill something and eat it.
[quote]Proteinpowda wrote:
As for what type of vegetarian I am…I’m not vegan. I believe the term is lacto-octo b/c I’ll eat eggs and dairy. ZEB, that’s probablby b/c most vegetarains do it wrong. I did it wrong until I found t-mag. I stopped growing at the age of 12 b/c of it. But I also haven’t needed antibiotics since then either…so go figure. Great advice on the beans, off to costco for me today.
Jason
I’ll look into that book too. [/quote]
I think that’s the problem with most veggies…the alternative to not eating meat these days is eating a crapload of pasta and rice.
I was talking to a collegue recently (who’s a veggie - not vegan) and he talked about getting “Protein headaches”…WTF? apparenly if he doesn’t get at least a few oz of protein in each day he gets headaches. Even my wife, who eats like crap, said she had gotten them before starting to date me.
then add in the fact that “most” veggies eat soy to cover their daily protein requirements…ever notice most male veggies are over weight? and even if they aren’t they have a little more than a handful (breasts)?
I feel bad for you…apparently your parents brainwashed you to thinking is was a “better way to eat” as a kid…
It’s a good thing that Neanderthal-man didn’t think “meatless was better”, or we would never had evolved.
I believe our brains increased in mass 200% since we began eating meat (or something like that)
Some info I found while giving one of my friend’s advice on it:
http://www.t-nation.com/readTopic.do?id=231067
http://www.t-nation.com/readTopic.do?id=316556
http://www.t-nation.com/readTopic.do?id=99702
Hope this helps.
[quote]StrongMan wrote:
Proteinpowda wrote:
As for what type of vegetarian I am…I’m not vegan. I believe the term is lacto-octo b/c I’ll eat eggs and dairy. ZEB, that’s probablby b/c most vegetarains do it wrong. I did it wrong until I found t-mag. I stopped growing at the age of 12 b/c of it. But I also haven’t needed antibiotics since then either…so go figure. Great advice on the beans, off to costco for me today.
Jason
I’ll look into that book too.
My parents were actually strongly against my vegetarianism and still are. And yup, I made up for it with pasta and a loaf of bread a day. But for now I haven’t had a piece of bread in months.
I think that’s the problem with most veggies…the alternative to not eating meat these days is eating a crapload of pasta and rice.
I was talking to a collegue recently (who’s a veggie - not vegan) and he talked about getting “Protein headaches”…WTF? apparenly if he doesn’t get at least a few oz of protein in each day he gets headaches. Even my wife, who eats like crap, said she had gotten them before starting to date me.
then add in the fact that “most” veggies eat soy to cover their daily protein requirements…ever notice most male veggies are over weight? and even if they aren’t they have a little more than a handful (breasts)?
I feel bad for you…apparently your parents brainwashed you to thinking is was a “better way to eat” as a kid…
It’s a good thing that Neanderthal-man didn’t think “meatless was better”, or we would never had evolved.
I believe our brains increased in mass 200% since we began eating meat (or something like that)[/quote]
I already follow most of the good vegetarian rules. I eat tons of whey, tons of almonds, flax seeds, seeds, whole grains (oatmeal) etc, olive oil, lots of veggies, etc.
Gotta love grains such as quinoa and kamut.
This kamut pasta I have:
per 85g dry
300 Cal
13g protein
62g carbs with 8g fiber
Shitload of riboflavin, other vitamins and minerals
Tastes much better than wheat pasta, too.
Another protein powder that you can look into to diversify protein intake is Pea Protein Isolate (I know, hard to belive that you can make a protein powder that is 90%+ protein from peas). The amino acid profile is similar to whey. Other than that, make sure to eat optimal levels of fat (sounds like you are) and get some conocnut oil in your diet for some saturated fat which is very low on vegetarian/vegan diets.
Mike Mahler
The vegetarian, vegan diet is very incomplete whether you have fitness goals or not. No matter how you try, animal products are much healthier and more nutritious. One can eat animal foods and barely touch on vegetables and be much healthier than those who eat vegan.
Of course our meat is now full of hormones and the cattle is fed with some junk, the milk is pasturised…etc Non the less, the statement that the vegan diet is the essense of health and such are a far cry from reality. Meat(red,white, dark and organ), fish, eggs and raw milk are the most nutritious foods on earth. And so far no plant and no supplement can make up for the lack of animal products in our diets.
Just my two cents here
Check out this link about Vegetarianism, you might strongly reconsider it. http://www.westonaprice.org/myths_truths/myths_truths_vegetarianism.html
But if not, for god’s sake abandon the whole “egg-white” thing and eat the whole egg. Cholesterol and saturated fat are the direct precursors to testosterone production, so throwing away your egg yolks is a bad idea.
Especially in light of the fact that as a vegetarian the great deal of fiber which you might be eating in all those grains blocks some of the absorption of what little cholesterol and saturated fats you’re probably consuming.