I recently switched to a plant based diet (after reading The China Study). I’ve been doing fairly well with it so far, but need some advice as to some good protein rich snacks and meals. I’m currently averaging about 65 grams of protein per day and would be much more comfortable if I could consistently hit 90 grams (I’m 120 pounds and in Ironman training). Any suggestions or recipes would be greatly appreciated! I’ve been mainly cooking with brown rice, quinoa, and lentils with some tofu stuck in there for good measure. I love to cook, so difficult recipes are not a problem. I’m eating Cliff bars and Chocolate Soy Milk for workout recovery. I’d love to learn about some good vegan protein powders out there as well.
Good Luck with this Jodi. About 10 years ago I tried to get my protein from all plant sources and found it very difficult. Even more challenging was that I am about 185 pounds so my caloric intake is even greater than yours.
What I found, and this is obviously anecdotal evidence, is that it seemed that I got was more susceptible to getting colds and I was also more susceptible to over use injuries. I am sure that there are millions of other factors that could have been involved, but I suspect that my protein intake was related somehow. Now I eat fish 2 or 3 times a week and eat eggs and dairy. It seems to have helped. I still eat no beef, poultry or pork and I doubt I will ever go back to eating them.
It sounds as though you are heading in the right direction with your grains and legumes. They obviously are the key. As far as protein goes, I am pretty sure that MLO makes some good vegan protein powders that you could use to supplement.
I was thinking of adding some fish to my diet about once a week. I haven’t ruled out egg whites either, but dairy products are mostly out because of a lactose problem.
that’s all I can come up with off the top of my head. I’m an ovo-lacto vegetarian, but make an effort to get most of my protein from plant sources instead of relying on milk (cow pus!) products.
Most guidelines I’ve seen recommend protein intakes of .6g/lb or 1.2-1.4lb./kg for endurance athletes, which for you would be ~70-75g/day. I’m not sure you need to consistently hit 90g/day.
Assuming you’re doing this mainly for nutrional (as opposed to ethical) reasons, there’s no problem in having small amounts of meat. Something like salmon is especially good for you - there’s no nutritional reason at all to avoid it.
Why would you ever want to feel “full”? Back in the day, it seems to me that if I felt full it meant that I overate. It really is kind of a disgusting feeling to me.
But to answer your question, most vegetarian servings are the same sized servings as you would eat as a meat eater. When I eat fish, it pretty much is a 4-6 oz. serving, pretty much what you should be eating. Most of my meals are “skillet” type meals that are like beans and rice or stir-fry, so they pretty much just fill a plate.
I give props to those people who can stick to a herbavorious (word?) diet, but I think I just wouldn’t survive…literally. Need calories, and LOTS of them
I’m just a classic Ectomorph living in a Mesomorph/Endomorph world…
I’ve seen everything from 0.6 g/ kg to 0.9 g/kg for endurance athletes. 0.6 I can handle! I still worry about my 50 gram or lower days. If I didn’t have to worry about protein this diet would be fantastic. I could eat nothing but fruits, veggies, whole grain pasta, PB&J sandwiches and risotto and be totally happy!
I will be eating fish from time to time. I need to find a good supplier of frozen salmon. I’ve heard Sam’s club sells it. Any other suggestions?
Tigerchik- I’m all about the peanut butter! I go through a sick amount of natural crunchy peanut butter. It’s my favorite food. Tempeh I have to try.
Andy- My servings are actually pretty decent sized. I don’t really eat until I’m “full” per se, but definitely satisfied. And I don’t have a huge need for calories. I’m a small girl. If I had a super fast metabolism the diet would get very difficult I’m sure. Luckily I’m not the biggest fan of meat. I could pass up a juicy steak anyday! I’d have more of a problem with chicken. That’s my carniverous weakness!
jhc- That’s where I’m weird. Ever since I was a baby I’ve hated milk. (I was told I had OJ in my bottles instead). But chocolate soymilk is my new favorite treat. And it doesn’t give me a huge stomach ache like regular chocolate milk! Amazing.
You’re already eating quinoa which is a great protein source. Try more various kinds of beans because that seems to be the other high protein source that you are missing.
I’m going to startle you even more, but there are some folks (Dan Bernardot, PhD, RD for one) who say that endorance athletes, especially runners, should get 1.5-2g/kg of protein per day. This level generally should translate to about 15% of your total calories.
It really depends on my training. If I am putting in big days or in a heavy phase of my training, I try to shoot for it. It is not easy as a vegetarian. I imagine it would be even harder as a vegan, and near impossible as a raw food eater.
Dan Bernardot wrote a book called Nutrition for Serious Athletes. Its pretty good. He has worked with Olympians and Pro Hockey teams to help them achieve success. I know there are other resources out there too. His book is pretty easy to read so I liked it. The interesting thing is that as he breaks down the nutritional needs of athletes, the carb:protein:fat ratios are very similar for endurance and power sports. The one exception to this is that he thinks endurance runners need slightly more protein.
