Guest guest Posted October 21, 2009 Report Share Posted October 21, 2009 I am currently a vegetarian who is beginning a new exercise routine. I used to be a distance swimmer and a bit of a runner about 20 years ago (before I went veg), and I am hoping to get back to some serious endurance workouts (the eventual goal is to complete the ironman in a couple years). I do eat eggs, but I really try to limit dairy. We do eat soy, but I am hoping to limit the fake meat/ soy protein isolate food sources. I don't mean to be difficult, but I really want to go the whole foods route as much as possible. I had my annual physical yesterday, and my doctor said I was good to start training, but she said that I really need to make sure that I am getting LOTS of protein. She doesn't think I'll lose weight. She thinks that I will mostly build muscle mass (I'm 5'4 " and 102 lbs.), but she did stress that I need to eat a lot of protein. She is really supportive of me being a vegetarian, and she knows that I don't do well with dairy, so she was recommending eggs (which I already eat) and nuts (which I already snack on). I'm looking for some other options for variety. My son has a bunch of allergies/ food sensitivities (mushrooms, mangoes, avocados, bananas, chocolate, food dyes), so we try no to have those around the house, but I will sometimes get things with mushrooms to eat at lunch. Eventually it would be great to hear from people who have done some serious athletic training, but for now it would be nice to hear from anyone who has whole foods protein source recommendations. Thanks. Cindy Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 22, 2009 Report Share Posted October 22, 2009 The usual suspects: quinoa, beans, lentils, tofu ________________________________ whovilleabc <whovilleabc Wed, October 21, 2009 10:02:18 AM whole food protein sources I am currently a vegetarian who is beginning a new exercise routine. I used to be a distance swimmer and a bit of a runner about 20 years ago (before I went veg), and I am hoping to get back to some serious endurance workouts (the eventual goal is to complete the ironman in a couple years). I do eat eggs, but I really try to limit dairy. We do eat soy, but I am hoping to limit the fake meat/ soy protein isolate food sources. I don't mean to be difficult, but I really want to go the whole foods route as much as possible. I had my annual physical yesterday, and my doctor said I was good to start training, but she said that I really need to make sure that I am getting LOTS of protein. She doesn't think I'll lose weight. She thinks that I will mostly build muscle mass (I'm 5'4 " and 102 lbs.), but she did stress that I need to eat a lot of protein. She is really supportive of me being a vegetarian, and she knows that I don't do well with dairy, so she was recommending eggs (which I already eat) and nuts (which I already snack on). I'm looking for some other options for variety. My son has a bunch of allergies/ food sensitivities (mushrooms, mangoes, avocados, bananas, chocolate, food dyes), so we try no to have those around the house, but I will sometimes get things with mushrooms to eat at lunch. Eventually it would be great to hear from people who have done some serious athletic training, but for now it would be nice to hear from anyone who has whole foods protein source recommendations. Thanks. Cindy Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 22, 2009 Report Share Posted October 22, 2009 I don't claim to be any kind of expert in this area, but I have been thinking about this as my son gets older, and we find that he is more inclined towards sports. I found this article that addresses some of these concerns, and maybe some others. http://www.vrg.org/nutrition/protein.htm http://www.vegparadise.com/otherbirds510.html I'd be interested to see what others suggest as I'm starting to bike a LOT more (just got a job in a vegan bakery - at the New Oak Park location of the Bleeding Heart Bakery, and I'll also be helping with bike deliveries of pastries) and of course for my son who seems to get more active in sports as time goes on. Missie On Wed, Oct 21, 2009 at 10:02 AM, whovilleabc <whovilleabc wrote: > > > I am currently a vegetarian who is beginning a new exercise routine. I used > to be a distance swimmer and a bit of a runner about 20 years ago (before I > went veg), and I am hoping to get back to some serious endurance workouts > (the eventual goal is to complete the ironman in a couple years). I do eat > eggs, but I really try to limit dairy. We do eat soy, but I am hoping to > limit the fake meat/ soy protein isolate food sources. I don't mean to be > difficult, but I really want to go the whole foods route as much as > possible. > > I had my annual physical yesterday, and my doctor said I was good to start > training, but she said that I really need to make sure that I am getting > LOTS of protein. She doesn't think I'll lose weight. She thinks that I will > mostly build muscle mass (I'm 5'4 " and 102 lbs.), but she did stress that I > need to eat a lot of protein. > > She is really supportive of me being a vegetarian, and she knows that I > don't do well with dairy, so she was recommending eggs (which I already eat) > and nuts (which I already snack on). I'm looking for some other options for > variety. > > My son has a bunch of allergies/ food sensitivities (mushrooms, mangoes, > avocados, bananas, chocolate, food dyes), so we try no to have those around > the house, but I will sometimes get things with mushrooms to eat at lunch. > > Eventually it would be great to hear from people who have done some serious > athletic training, but for now it would be nice to hear from anyone who has > whole foods protein source recommendations. > > Thanks. > Cindy > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 22, 2009 Report Share Posted October 22, 2009 Unfortunately your doctor has very little if any training in nutrition, as most doctors have less than a semester of training and it is all focused on the USDA Food Pyramid. Bring her a copy of The China Study by T. Colin Campbell (Cornell Professor Emeritus) to your next visit and make sure you also read it if you haven't. It's an easy read and definitely not a boring one. Protein needs, even for athletes, are very easily met on fruits, vegetables, whole grains, nuts and seeds. According to research in The China Study, protein intake is sufficient at 10% of calories. A great website to check out is Organic Athlete. They have Vegan Nutrition Guide for Athletes and an entire community of competitive and professional endurance athletes who are eating a low fat, 10% plant protein diet. --- On Wed, 10/21/09, whovilleabc <whovilleabc wrote: whovilleabc <whovilleabc whole food protein sources Wednesday, October 21, 2009, 11:02 AM I am currently a vegetarian who is beginning a new exercise routine. I used to be a distance swimmer and a bit of a runner about 20 years ago (before I went veg), and I am hoping to get back to some serious endurance workouts (the eventual goal is to complete the ironman in a couple years). I do eat eggs, but I really try to limit dairy. We do eat soy, but I am hoping to limit the fake meat/ soy protein isolate food sources. I don't mean to be difficult, but I really want to go the whole foods route as much as possible. I had my annual physical yesterday, and my doctor said I was good to start training, but she said that I really need to make sure that I am getting LOTS of protein. She doesn't think I'll lose weight. She thinks that I will mostly build muscle mass (I'm 5'4 " and 102 lbs.), but she did stress that I need to eat a lot of protein. She is really supportive of me being a vegetarian, and she knows that I don't do well with dairy, so she was recommending eggs (which I already eat) and nuts (which I already snack on). I'm looking for some other options for variety. My son has a bunch of allergies/ food sensitivities (mushrooms, mangoes, avocados, bananas, chocolate, food dyes), so we try no to have those around the house, but I will sometimes get things with mushrooms to eat at lunch. Eventually it would be great to hear from people who have done some serious athletic training, but for now it would be nice to hear from anyone who has whole foods protein source recommendations. Thanks. Cindy Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 22, 2009 Report Share Posted October 22, 2009 I'm a vegetarian and am currently training for a marathon in Feb. I've been training pretty intensely for about 3 months now and have been successful at maintaining my training and energy levels on a veg diet. First, I don't believe you need THAT MUCH protein (unless perhaps you are doing unusually high weight training?). For breakfast I drink a protein smoothie (I use whey protein by Natural Factors), spinach, flax meal and whatever fruit I have on hand. It's a dairy protein but you can try hemp, pea, soy or brown rice proteins (I just can't stomach the taste of them though so I stick with the whey). I just bought a container Vega Whole Foods mix and have used it twice (not crazy about the taste but the ingredients are FABULOUS) You should check out the Vega sites below - the creator of Vega is a vegan professional athlete. http://sequelnaturals.com/en/vega/products/whole-food-health-optimizer/features-\ benefits http://www.brendanbrazier.com/ So every morning I do a protein smoothie, I eat about 1-2 eggs every few days, I eat Ezekial toast with nut butter or Ezekial cereal with almond milk (check out the Ezekial foods if you haven't already - high in protein). For lunch and dinner I eat beans, whole grains (quinoa especially high in protein), salads, vegetables and sometimes tofu. Honestly, I eat beans, beans and more beans. It's just the easiest and tastiest way to get the protein in. I snack on nuts, nut butters, cottage cheese, ProBars, LaraBars.....protein bars would be a nice way to get extra protein in daily. That is about it. I really don't stress about protein. I eat what I can and go with how I feel. As long as you have energy for your workouts, I'm sure you're fine. Good luck to you!! --- On Wed, 10/21/09, robin koloms <rkoloms wrote: robin koloms <rkoloms Re: whole food protein sources Wednesday, October 21, 2009, 7:50 PM The usual suspects: quinoa, beans, lentils, tofu ____________ _________ _________ __ whovilleabc <whovilleabc@ > @gro ups.com Wed, October 21, 2009 10:02:18 AM whole food protein sources I am currently a vegetarian who is beginning a new exercise routine. I used to be a distance swimmer and a bit of a runner about 20 years ago (before I went veg), and I am hoping to get back to some serious endurance workouts (the eventual goal is to complete the ironman in a couple years). I do eat eggs, but I really try to limit dairy. We do eat soy, but I am hoping to limit the fake meat/ soy protein isolate food sources. I don't mean to be difficult, but I really want to go the whole foods route as much as possible. I had my annual physical yesterday, and my doctor said I was good to start training, but she said that I really need to make sure that I am getting LOTS of protein. She doesn't think I'll lose weight. She thinks that I will mostly build muscle mass (I'm 5'4 " and 102 lbs.), but she did stress that I need to eat a lot of protein. She is really supportive of me being a vegetarian, and she knows that I don't do well with dairy, so she was recommending eggs (which I already eat) and nuts (which I already snack on). I'm looking for some other options for variety. My son has a bunch of allergies/ food sensitivities (mushrooms, mangoes, avocados, bananas, chocolate, food dyes), so we try no to have those around the house, but I will sometimes get things with mushrooms to eat at lunch. Eventually it would be great to hear from people who have done some serious athletic training, but for now it would be nice to hear from anyone who has whole foods protein source recommendations. Thanks. Cindy Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 22, 2009 Report Share Posted October 22, 2009 I agree with you 100%, Gretchen! --- On Wed, 10/21/09, Gretchen Goel, Wellness Coach <gretchen wrote: Gretchen Goel, Wellness Coach <gretchen Re: whole food protein sources Wednesday, October 21, 2009, 9:04 PM Unfortunately your doctor has very little if any training in nutrition, as most doctors have less than a semester of training and it is all focused on the USDA Food Pyramid. Bring her a copy of The China Study by T. Colin Campbell (Cornell Professor Emeritus) to your next visit and make sure you also read it if you haven't. It's an easy read and definitely not a boring one. Protein needs, even for athletes, are very easily met on fruits, vegetables, whole grains, nuts and seeds. According to research in The China Study, protein intake is sufficient at 10% of calories. A great website to check out is Organic Athlete. They have Vegan Nutrition Guide for Athletes and an entire community of competitive and professional endurance athletes who are eating a low fat, 10% plant protein diet. --- On Wed, 10/21/09, whovilleabc <whovilleabc@ > wrote: whovilleabc <whovilleabc@ > whole food protein sources @gro ups.com Wednesday, October 21, 2009, 11:02 AM I am currently a vegetarian who is beginning a new exercise routine. I used to be a distance swimmer and a bit of a runner about 20 years ago (before I went veg), and I am hoping to get back to some serious endurance workouts (the eventual goal is to complete the ironman in a couple years). I do eat eggs, but I really try to limit dairy. We do eat soy, but I am hoping to limit the fake meat/ soy protein isolate food sources. I don't mean to be difficult, but I really want to go the whole foods route as much as possible. I had my annual physical yesterday, and my doctor said I was good to start training, but she said that I really need to make sure that I am getting LOTS of protein. She doesn't think I'll lose weight. She thinks that I will mostly build muscle mass (I'm 5'4 " and 102 lbs.), but she did stress that I need to eat a lot of protein. She is really supportive of me being a vegetarian, and she knows that I don't do well with dairy, so she was recommending eggs (which I already eat) and nuts (which I already snack on). I'm looking for some other options for variety. My son has a bunch of allergies/ food sensitivities (mushrooms, mangoes, avocados, bananas, chocolate, food dyes), so we try no to have those around the house, but I will sometimes get things with mushrooms to eat at lunch. Eventually it would be great to hear from people who have done some serious athletic training, but for now it would be nice to hear from anyone who has whole foods protein source recommendations. Thanks. Cindy Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 22, 2009 Report Share Posted October 22, 2009 I bought a book called " becoming vegan " a couple of months back. It has a whole chapter called the vegan athlete. The book has lots of good nutritional info. Even if your not vegan this will probably be useful for you, and I think there is a similar book called " becoming vegetarian " . Maybe you local library has it...I got mine at half.com (used book, looked like new, half price =)) Kim , whovilleabc <whovilleabc wrote: > > I am currently a vegetarian who is beginning a new exercise routine. I used to be a distance swimmer and a bit of a runner about 20 years ago (before I went veg), and I am hoping to get back to some serious endurance workouts (the eventual goal is to complete the ironman in a couple years). I do eat eggs, but I really try to limit dairy. We do eat soy, but I am hoping to limit the fake meat/ soy protein isolate food sources. I don't mean to be difficult, but I really want to go the whole foods route as much as possible. > > I had my annual physical yesterday, and my doctor said I was good to start training, but she said that I really need to make sure that I am getting LOTS of protein. She doesn't think I'll lose weight. She thinks that I will mostly build muscle mass (I'm 5'4 " and 102 lbs.), but she did stress that I need to eat a lot of protein. > > She is really supportive of me being a vegetarian, and she knows that I don't do well with dairy, so she was recommending eggs (which I already eat) and nuts (which I already snack on). I'm looking for some other options for variety. > > My son has a bunch of allergies/ food sensitivities (mushrooms, mangoes, avocados, bananas, chocolate, food dyes), so we try no to have those around the house, but I will sometimes get things with mushrooms to eat at lunch. > > Eventually it would be great to hear from people who have done some serious athletic training, but for now it would be nice to hear from anyone who has whole foods protein source recommendations. > > Thanks. > Cindy > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 22, 2009 Report Share Posted October 22, 2009 Dr. Fuhrman's " Eat to Live " addresses protein needs. Patty Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 22, 2009 Report Share Posted October 22, 2009 Everyone, Thank you for all the protein ideas. There are the standbys that we always eat, but sometimes I forget what all is out there. Missie, The website you sent: http://www.vegparadise.com/otherbirds510.html was exactly what I was looking for as I get started. Having an experienced athlete address the issues specific to athletes who subject their bodies to this level of training was wonderful to see. Even though I don't usually post, I really appreciate how helpful everyone always is in this group. Thanks. Cindy Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 22, 2009 Report Share Posted October 22, 2009 Tempeh is a great protien sorce and also has the added benefit of B12, Eggs are perfect though, and you already eat them On 22/10/2009, at 1:02 AM, whovilleabc wrote: > I am currently a vegetarian who is beginning a new exercise > routine. I used to be a distance swimmer and a bit of a runner > about 20 years ago (before I went veg), and I am hoping to get back > to some serious endurance workouts (the eventual goal is to > complete the ironman in a couple years). I do eat eggs, but I > really try to limit dairy. We do eat soy, but I am hoping to limit > the fake meat/ soy protein isolate food sources. I don't mean to be > difficult, but I really want to go the whole foods route as much as > possible. > > I had my annual physical yesterday, and my doctor said I was good > to start training, but she said that I really need to make sure > that I am getting LOTS of protein. She doesn't think I'll lose > weight. She thinks that I will mostly build muscle mass (I'm 5'4 " > and 102 lbs.), but she did stress that I need to eat a lot of protein. > > She is really supportive of me being a vegetarian, and she knows > that I don't do well with dairy, so she was recommending eggs > (which I already eat) and nuts (which I already snack on). I'm > looking for some other options for variety. > > My son has a bunch of allergies/ food sensitivities (mushrooms, > mangoes, avocados, bananas, chocolate, food dyes), so we try no to > have those around the house, but I will sometimes get things with > mushrooms to eat at lunch. > > Eventually it would be great to hear from people who have done some > serious athletic training, but for now it would be nice to hear > from anyone who has whole foods protein source recommendations. > > Thanks. > Cindy > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 23, 2009 Report Share Posted October 23, 2009 Check out the book " Thrive " by Brendan Brazier. He's a vegan triathelete and the book is all about what foods to eat to train hard and stay strong. There are a few recipes as well. It's also a good book for non-atheletes as it's a simple guide to eating well. Short book, too. , whovilleabc <whovilleabc wrote: > > I am currently a vegetarian who is beginning a new exercise routine. I used to be a distance swimmer and a bit of a runner about 20 years ago (before I went veg), and I am hoping to get back to some serious endurance workouts (the eventual goal is to complete the ironman in a couple years). I do eat eggs, but I really try to limit dairy. We do eat soy, but I am hoping to limit the fake meat/ soy protein isolate food sources. I don't mean to be difficult, but I really want to go the whole foods route as much as possible. > > I had my annual physical yesterday, and my doctor said I was good to start training, but she said that I really need to make sure that I am getting LOTS of protein. She doesn't think I'll lose weight. She thinks that I will mostly build muscle mass (I'm 5'4 " and 102 lbs.), but she did stress that I need to eat a lot of protein. > > She is really supportive of me being a vegetarian, and she knows that I don't do well with dairy, so she was recommending eggs (which I already eat) and nuts (which I already snack on). I'm looking for some other options for variety. > > My son has a bunch of allergies/ food sensitivities (mushrooms, mangoes, avocados, bananas, chocolate, food dyes), so we try no to have those around the house, but I will sometimes get things with mushrooms to eat at lunch. > > Eventually it would be great to hear from people who have done some serious athletic training, but for now it would be nice to hear from anyone who has whole foods protein source recommendations. > > Thanks. > Cindy > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 26, 2009 Report Share Posted October 26, 2009 Just one clarification - tempeh is not a reliable source of vitamin B12 although it is a good source of protein. Reed Reed Mangels, PhD, RD Nutrition Advisor, The Vegetarian Resource Group www.vrg.org , Becky Irvine <beckstar13 wrote: > > Tempeh is a great protien sorce and also has the added benefit of > B12, Eggs are perfect though, and you already eat them > > On 22/10/2009, at 1:02 AM, whovilleabc wrote: > > > I am currently a vegetarian who is beginning a new exercise > > routine. I used to be a distance swimmer and a bit of a runner > > about 20 years ago (before I went veg), and I am hoping to get back > > to some serious endurance workouts (the eventual goal is to > > complete the ironman in a couple years). I do eat eggs, but I > > really try to limit dairy. We do eat soy, but I am hoping to limit > > the fake meat/ soy protein isolate food sources. I don't mean to be > > difficult, but I really want to go the whole foods route as much as > > possible. > > > > I had my annual physical yesterday, and my doctor said I was good > > to start training, but she said that I really need to make sure > > that I am getting LOTS of protein. She doesn't think I'll lose > > weight. She thinks that I will mostly build muscle mass (I'm 5'4 " > > and 102 lbs.), but she did stress that I need to eat a lot of protein. > > > > She is really supportive of me being a vegetarian, and she knows > > that I don't do well with dairy, so she was recommending eggs > > (which I already eat) and nuts (which I already snack on). I'm > > looking for some other options for variety. > > > > My son has a bunch of allergies/ food sensitivities (mushrooms, > > mangoes, avocados, bananas, chocolate, food dyes), so we try no to > > have those around the house, but I will sometimes get things with > > mushrooms to eat at lunch. > > > > Eventually it would be great to hear from people who have done some > > serious athletic training, but for now it would be nice to hear > > from anyone who has whole foods protein source recommendations. > > > > Thanks. > > Cindy > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 27, 2009 Report Share Posted October 27, 2009 I don't want to sound like a total groupie, but it's really cool to know that Reed Mangels is reading our posts! Thanks for checking in with us. I've enjoyed your advice for many years. , " reedmangels " <reedmangels wrote: > > Just one clarification - tempeh is not a reliable source of vitamin B12 although it is a good source of protein. > Reed > > Reed Mangels, PhD, RD > Nutrition Advisor, The Vegetarian Resource Group > www.vrg.org > > , Becky Irvine <beckstar13@> wrote: > > > > Tempeh is a great protien sorce and also has the added benefit of > > B12, Eggs are perfect though, and you already eat them > > > > On 22/10/2009, at 1:02 AM, whovilleabc wrote: > > > > > I am currently a vegetarian who is beginning a new exercise > > > routine. I used to be a distance swimmer and a bit of a runner > > > about 20 years ago (before I went veg), and I am hoping to get back > > > to some serious endurance workouts (the eventual goal is to > > > complete the ironman in a couple years). I do eat eggs, but I > > > really try to limit dairy. We do eat soy, but I am hoping to limit > > > the fake meat/ soy protein isolate food sources. I don't mean to be > > > difficult, but I really want to go the whole foods route as much as > > > possible. > > > > > > I had my annual physical yesterday, and my doctor said I was good > > > to start training, but she said that I really need to make sure > > > that I am getting LOTS of protein. She doesn't think I'll lose > > > weight. She thinks that I will mostly build muscle mass (I'm 5'4 " > > > and 102 lbs.), but she did stress that I need to eat a lot of protein. > > > > > > She is really supportive of me being a vegetarian, and she knows > > > that I don't do well with dairy, so she was recommending eggs > > > (which I already eat) and nuts (which I already snack on). I'm > > > looking for some other options for variety. > > > > > > My son has a bunch of allergies/ food sensitivities (mushrooms, > > > mangoes, avocados, bananas, chocolate, food dyes), so we try no to > > > have those around the house, but I will sometimes get things with > > > mushrooms to eat at lunch. > > > > > > Eventually it would be great to hear from people who have done some > > > serious athletic training, but for now it would be nice to hear > > > from anyone who has whole foods protein source recommendations. > > > > > > Thanks. > > > Cindy > > > > > > Quote Link to comment Share on other sites More sharing options...
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