Vegan Bodybuilding & Fitness

I've been paying close attention to my nutrition levels this week anx the only thing I have been short on is Choline. From what I've read on it it sounds very important regardinguscle tissue and development. Does anyone know a good source or supplement of it?

- Stacy

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- Think Forward, Be Concerned!

http://en.wikipedia.org/wiki/Choline_deficiency

plant foods Choline (mg)
A tablespoon (8 g) soy lecithin 250
A pound (454 grams) of cauliflower 177
A cup of wheat germ 202
Two cups (0.47 liters) firm tofu 142
A pound of spinach 113
Two cups of cooked kidney beans 108
A cup of uncooked quinoa 119
A cup of uncooked amaranth 135
A grapefruit 19
3 cups (710 cc) cooked brown rice 54
A cup (146 g) of peanuts 77
A cup (143 g) of almonds 74

i took the liberty to omit the animal products previously in this list

also found this:
http://veganhealth.org/articles/choline

http://www.vegetarianvitamins.com/store ... e-124.html
$8 for 100 days worth

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Things like vegan margarine or other products using emulsifiers tend to use soy lecithin. That's an easy way to get a big portion of choline.

Sometimes I use aplha-GPC or choline-cdp. Both are quality sources.

Soy lecithin is the easiest and the most available way of getting your choline level up.

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