Vegan Bodybuilding & Fitness

Healthy Food Defines You
It is currently Fri Oct 24, 2014 9:49 pm

All times are UTC - 5 hours




Post new topic Reply to topic  [ 13 posts ] 
Author Message
 Post subject: Need non legume protein options
PostPosted: Mon Apr 22, 2013 8:04 am 
Offline
Rabbit
User avatar

Joined: Fri Feb 15, 2013 8:26 am
Posts: 146
So yeah I need to start my cut diet and I want to replace the following with vegan alternatives that are similar in protein and calorie profile and do not come from legumes (leafy veggies?):


Tuna
Macharel
Chickenbreast

And just generally whatever non legume options that are high in protein? Once I have these thinsg in place, I can post my Cut diet for everyone to follow :-)


Top
 Profile  
 
 Post subject: Re: Need non legume protein options
PostPosted: Mon Apr 22, 2013 10:42 am 
Offline
Manatee
User avatar

Joined: Tue Apr 17, 2012 10:57 am
Posts: 377
Location: Vancouver, Canada
Legumes are a great source of protein and your best bet to get in enough lysine (the most limited amino acid in a vegan diet), but if you really feel you must cut them out, then quinoa is good as are nuts (and nut butters) and whole grains like oats,millet and wild rice. Limit anything processed - although many prefer to take a protein powder which are a highly processed food.

I highly recommend a 'green smoothie' for breakfast. I throw in about 2 cups of spinach or kale along with fruit and flax and chia seeds (for omega 3). 2 cups of spinach has only 2g of protein... but calories for that protein are only 14. You get a lot of other benefits from spinach or kale tho.. like vitamin k and iron. The fruit in the smoothie (vit. c) ensures you absorb the iron.

Here is a good article on nutrition for the vegan athlete.

_________________
If it's important to you, you'll find a way. If it isn't, you'll find an excuse.


Top
 Profile  
 
 Post subject: Re: Need non legume protein options
PostPosted: Tue Apr 23, 2013 4:19 pm 
Offline
Rabbit
User avatar

Joined: Fri Feb 15, 2013 8:26 am
Posts: 146
Stcalico- beneficial as always- thanks! That green smoothie sounds good, going to have try it ASAP once I invest in a proper blender! Would you (or anyone else) happen to have a list of the nutritional value of non legume vegetables?


Top
 Profile  
 
 Post subject: Re: Need non legume protein options
PostPosted: Tue Apr 23, 2013 7:50 pm 
Offline
Manatee

Joined: Mon Apr 22, 2013 6:13 am
Posts: 244
collard greens and kale are supposedly protein rich ( at least per calorie, not volume ), i think other leafy greens are too, broccoli is, i think asparagus has some protein, like 8 grams for a bunch of spears, i think some sprouts are rich in protein, though i guess they are alot of legumes, uh there's more that i just can't think of right now
you could also try a chlorella/spirulina powder, from what i understand they are just dried & powdered kelp, rich in micronutrients + protein- nut sure how unprocessed you want it, i have no experience with it so just give it a google- i think they are mainly taken for general health rather than protein though


Top
 Profile  
 
 Post subject: Re: Need non legume protein options
PostPosted: Wed Apr 24, 2013 8:59 am 
Offline
Rabbit
User avatar

Joined: Fri Feb 15, 2013 8:26 am
Posts: 146
Muchidna, thank you for the good tips!

I looked for a clear and manageable list containing the basic nutrion value pr 100 g/vegetables and couldn't find one. So I made one myself. Here's an easy nutrition value list of 100 + vegetables of which the most protein rich have been marked with light green. Since I can't add pdf, word or any other type of files except jpeg, I've uploaded it for you to download at :

http://www.speedyshare.com/r36Wz/Most-p ... tables.pdf


Top
 Profile  
 
 Post subject: Re: Need non legume protein options
PostPosted: Wed Apr 24, 2013 11:42 am 
Offline
Site Admin
User avatar

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 6065
Location: England
I'd recommend looking at the percentage of calories from protein, rather than amount of protein per 100g. The limit to how much food you eat in a day is their combined calories, not combined weight. So, considering that calories are the limit, you will want to know what food has the highest protein available, in the lowest calories. That way, you will be getting maximum protein in relation to your calorie limit. A food can be light in relation to its protein, but its total calories could be high, and so that food might not be as good as it seems.

_________________
Image


Top
 Profile  
 
 Post subject: Re: Need non legume protein options
PostPosted: Wed Apr 24, 2013 3:33 pm 
Offline
Rabbit
User avatar

Joined: Fri Feb 15, 2013 8:26 am
Posts: 146
That's a good point- thanks for the tip Richard! Will havd that in mind for future research. The vegetables I've marked as the most protein rich are however also amongst the lowest in total kcal (had that in the back of my mind as well, 2000 kcal/day is like half of my usual daily intake, so can't afford to be careless meh).


Top
 Profile  
 
 Post subject: Re: Need non legume protein options
PostPosted: Mon Apr 29, 2013 12:11 am 
Offline
Manatee
User avatar

Joined: Tue Apr 17, 2012 10:57 am
Posts: 377
Location: Vancouver, Canada
And in case you want to try adding legumes again, I heard that the Truroots Sprouted Bean Trio available at Costco is much easier on the digestive system than some of the other legume options.
Just don't go overboard... some people's systems take longer to adjust.

_________________
If it's important to you, you'll find a way. If it isn't, you'll find an excuse.


Top
 Profile  
 
 Post subject: Re: Need non legume protein options
PostPosted: Mon Apr 29, 2013 12:58 am 
Offline
Manatee

Joined: Mon Apr 22, 2013 6:13 am
Posts: 244
you could try making seitan, it's made of wheat gluten if you can handle that, the gluten contains 75%+ protein, and if you cook it right, it tastes great, in stir fries and stuff as a meat replacement, or just to eat on its own as a snack, it's like... very very very chewy, dense bread, boiled


Top
 Profile  
 
 Post subject: Re: Need non legume protein options
PostPosted: Mon Apr 29, 2013 1:10 pm 
Offline
VBB Moderator
User avatar

Joined: Fri Mar 17, 2006 10:23 pm
Posts: 3192
Do you eat hemp seeds? Thoughts?


Top
 Profile  
 
 Post subject: Re: Need non legume protein options
PostPosted: Tue Apr 30, 2013 7:52 pm 
Offline
Manatee
User avatar

Joined: Tue Apr 17, 2012 10:57 am
Posts: 377
Location: Vancouver, Canada
Came across this chart so thought I would share. Buckwheat is an impressive protein source!

I bought some buckwheat awhile back and the girl at the checkout asked me what it is used in and I replied 'I don't know'. I finally tried it in a lentil recipe yesterday to replace another grain I didn't have ... had no idea I was getting so much protein.

_________________
If it's important to you, you'll find a way. If it isn't, you'll find an excuse.


Top
 Profile  
 
 Post subject: Re: Need non legume protein options
PostPosted: Tue Apr 30, 2013 10:19 pm 
Offline
Manatee
User avatar

Joined: Tue Apr 17, 2012 10:57 am
Posts: 377
Location: Vancouver, Canada
Here is a better chart. It is more realistic about buckwheat. Too bad, but I guess buckwheat was a bit mushy anyway.

_________________
If it's important to you, you'll find a way. If it isn't, you'll find an excuse.


Top
 Profile  
 
 Post subject: Re: Need non legume protein options
PostPosted: Wed May 01, 2013 7:10 pm 
Offline
Finch

Joined: Fri Mar 22, 2013 10:17 am
Posts: 5
I like to eat soba noodles, which are half buckwheat flour, half whole wheat flour. Tastes way better than quinoa pasta. If you aren't gluten free, it's a good way to add some protein to some pasta meals.


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 13 posts ] 

All times are UTC - 5 hours


Who is online

Users browsing this forum: No registered users and 4 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Jump to:  



{ ASACP_CREDITS }
{ ASACP_CREDITS }
{ ASACP_CREDITS } Powered by phpBB © 2000, 2002, 2005, 2007 phpBB Group