Barb123 Posted December 18, 2009 Share Posted December 18, 2009 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 Link to comment Share on other sites More sharing options...
cubby2112 Posted December 19, 2009 Share Posted December 19, 2009 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 Link to comment Share on other sites More sharing options...
Lyric Posted December 20, 2009 Share Posted December 20, 2009 most people have WAAAY more protein then they actually need in their system, what you're doing sounds fine, but I would add a luna bar or primal strip, or protein shake before AND after your work outs. Link to comment Share on other sites More sharing options...
beforewisdom Posted December 20, 2009 Share Posted December 20, 2009 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 ). Link to comment Share on other sites More sharing options...
Barb123 Posted December 27, 2009 Author Share Posted December 27, 2009 Thank you guys for the advice! I really appreciate it. I really need your input as I'm the only one in my gym and in my area that is a vegan! Link to comment Share on other sites More sharing options...
Guest Posted December 27, 2009 Share Posted December 27, 2009 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 Link to comment Share on other sites More sharing options...
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