I'm very new to veg*ism. I'm about 1.5 weeks in, going strong!
I am trying to cut a bit of weight, while keeping my protein up to match the exercise i'm doing (resistance & lots of cardio).
Can anyone recommend a good protein source that's not high in calories / carbs? Right now i'm leaning towards a protein powder type supplement, but i'd be open to try anything.
Greens. Anything else, as you get lower in carbs and higher in protein, you also get higher in fat.
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Beans and lentils.
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Lacto-ovo Since March 13, 2009
In addition to the above, I buy a soy protein powder that I mix into things like my morning hot cereal, my waffle batter, smoothies, etc. on days I feel I am lacking. You should find out how much protein you actual need for the type of exercise you are doing in a given day. People often assume they need more than they do, which isn't hard in a society that pushes meat consumption so heavily.
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I'm trying to get up around 140g per day. I've got a book here:
http://www.amazon.ca/gp/product/0470...ref=sib_rdr_dp
This book says for a seditary person, the calculation is 0.8g per kilogram. i'm around 81.5 so that would put me at 65g/day. for activity it can go as high as 2.5g per/kg... a whopping 203g of protein per day!. I'm trying to get around 140g or so. Luckily for me my trainer fully supports the vegetarian switch and is helping me through the transition.
i love beans and lentils, but they do pack a punch in the carb/calorie department. I'm still eating eggs for now... i can get a lot of protein from egg whites i guess. (i *hate* eggs tho ugh)
If you do hard cardio and weight training, you will not need to worry about any of this. If you have worked out consistently for years and now are changing your diet, you will have no problems losing weight if you take a vegan approach. You will get all the protien you need, lots of good fats, and much (m u c h) less saturated fat. I have been doing cardio and strength training consistently for 12 years. I switched over to a balanced vegan diet in July and dropped from 200 to 185 while still maintaining my freeweight strength, increasing my cardio, and building much more endurance (that I have not seen since my twenties). I have not been this lean since then (22 then, 35 now). I don't take any extra protein supplements, just eat balanced vegan. If you are going to incoporate dairy, this is a whole different issue (and probably a different thread).
Simple non-political vegan diet for the everyday person. http://www.bornagainvegan.org twitter: @bornagainvegan
most vegan bodybuilders stick to Rice protein for supplements. As far as food, Quinoa and Tofu is most common and I believe both are high in protein, moderate on fat and low on carbs.
smacneill, don't forget about almonds and walnuts.
almonds are low on carb, high on good fat (to boost the testosterone) and protein.
Walnut are moderate on carb, high in protein and good fat... omega 3. I hate their taste so i use them in recipes rather than eating them raw.
So what's a good amount to eat , for someone who works out on a daily basis and is looking for extra protein ?Originally Posted by AussieShane
1 serving of walnuts and almonds a day ? It's something around 14 grams of fat a serving .
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my trainer is trying to get me to around 140grams per day. so far, i can usually get to around 110... but man that's a lot of food!
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