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nutrition advice/guidance replacng chick/eggs


Barb123
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Since transitioning to a vegan regime I've been substituting either tofu, vegan boca burger, or tempeh ounce for ounce instead of chicken or egg whites on my meals for protein. A friend at the gym told me this wouldn't be as effective as the chicken. Can anyone help me? Thanks. My main goals are to keep the muscle Ihave and to lose bodyfat. Will this work? I weigh 135lbs. I also supplement at least one meal per day with vega and aim to get 35g of protein a day. Thanks

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You aren't going to get as much protein ounce for ounce from those foods as you would animal foods, but you will generally get less calories, as well. Make sure you are getting as much as the guidelines here suggest, and you will probably be fine. A bit more protein than recommended in this article will help with growth hormone release, etc., but won't make a huge difference.

 

http://www.vrg.org/journal/vj2003issue4/vj2003issue4weight.htm

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Barb;

 

Many physical trainers know only a limited set of nutrition information, aren't interested in further learning and aren't open minded in regards to vegan diets

 

 

Some free and cheap fast vegan nutrition 101 so you caln QUICKLY learn how to feed yourself:

http://beforewisdom.com/blog/?page_id=462

 

The key to losing fat while keeping/building the most muscle possible is to exercise and lose fat slowly ( max 1 - 2 pounds a week ).

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You aren't going to get as much protein ounce for ounce from those foods as you would animal foods, but you will generally get less calories, as well. Make sure you are getting as much as the guidelines here suggest, and you will probably be fine. A bit more protein than recommended in this article will help with growth hormone release, etc., but won't make a huge difference.

 

http://www.vrg.org/journal/vj2003issue4/vj2003issue4weight.htm

 

1) The paper you linked to is 6 years old;

2) Surely weightlifters and most other strenght-endurance oriented athletes need at least 2g of protein per kg of bodyweight for optimum performance and body composition? Besides, vegans probably need even a little more, as plant proteins have lower digestibility values than animal proteins (I remember Lyle McDonald mentioning in an interview that those consuming a primarily plant-based diet need to get roughly 10-20% more protein than the rest). And, anecdotally, I don't see too many strong/big male lifters who only eat 100g of protein/day.

 

I hope you can prove me wrong, as lowering my overall protein intake would be quite a relief

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