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2008-05-01 1:46 AM

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Subject: vegetarians, how do you get your protein?

i had to start eating fish again because i was concerned i just wasn't getting enough protein. usually i get it from protein shakes and beans but a girl can only have so much! i've tried to stay away from tofu because of the salt content, but i may have to incorporate it back into my diet.

 how do you all get your protein?



2008-05-01 2:21 AM
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Subject: RE: vegetarians, how do you get your protein?

Hi Caroline--you're in LA? You've got to meet up with the rest of the great LA BT peeps!

I'm not strictly a vegetarian but I eat very little meat because frankly I can't afford it, and not good quality, which defeats the purpose of my eating it (as a good quality iron/protein source).

Peanut butter, dairy (LOTS--more than I care to admit--of milk and yogurt, less so of cheese, but I still usually have cheese every day), eggs, lentils (especially love the yellow and red varieties), peas, occasionally canned tuna, quinoa.

I'd say just about in that order, too. Dairy first, though. 

2008-05-01 9:04 AM
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Subject: RE: vegetarians, how do you get your protein?

The best source of low fat non-meat protein that I know of is beans. So, chickpeas, kidney beans of all colours, lentils etc. I eat lots of beans. You also get fibre from beans. You can add them to spaghetti sauces, make bean salads for lunch, lots of stuff.

If you are concerned about bisphenol-A in the liners of canned beans, you can buy beans dry in bags, soak them overnight and cook them up the next day. It's way cheaper and I think there's less sodium in dry beans.

 

2008-05-01 3:10 PM
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Subject: RE: vegetarians, how do you get your protein?
BEANS!
NUTS!

Check out the natural foods section in your grocery store for some different type of protein bars. Not the PowerBar variety, but there are some pretty good bars out there that are not mainstream. My issue is finding a good SOY protein bar. The one I ate this morning (20g protein) was a MIX of whey and soy proteins. The whey just defeats the purpose of being vegeterian, but a lot of people don't even read the labels.
2008-05-02 7:02 PM
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Subject: RE: vegetarians, how do you get your protein?
A very common way to get whole protein is to combine grains, legumes, and seeds/nuts.
2008-05-03 8:15 PM
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Subject: RE: vegetarians, how do you get your protein?
What about whey protein powder supplements?


2008-05-03 8:31 PM
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Subject: RE: vegetarians, how do you get your protein?

Like the above posters said, if you eat dairy you will get enough protein along with beans, tofu (I believe I saw a low sodium version at Sprouts) & peanut butter. I've been vegetarian since a was a kid and have never felt like I wasnt getting enough protein. You can keep a food log on a site like fitday.com and it will give you a breakdown of your nutrients. Personally I always get plenty protein but struggle to get enough Calcium, now I am much more aware of it.

Maybe give it another try?



Edited by riorio 2008-05-03 8:32 PM
2008-05-05 10:48 AM
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Subject: RE: vegetarians, how do you get your protein?
environmental wakko - 2008-05-03 8:15 PM

What about whey protein powder supplements?



One issue - lactose. Those people with lactose issues will want to be sure they buy at least microfiltered whey. Standard whey has a buttload of lactose in it - microfiltered costs more but has a minimal amount of lactose. You can get lactose free whey but that is prohibitively expensive. I don't do lactose well so I have always done microfiltered with a lactase pill - that seems to do the trick.


On other issue with vegetarians is that large amounts of soy aren't all that great for men. Soy is a phytoestrogen - it converts very easily into estrogen - and male athletes really shouldn't be loading up on that. For the same reason extra soy is great for women, especially as they get older, it's not so good for guys that have both declining testosterone and are athletes. There are quite a few studies out there on this but they get little attention.

...and if you're not sure you buy that, consider how much soy is in the Asian diet, and then look at the size of your average Asian man as compared to everywhere else. There are a lot of theories that this is a major contributory factor on why they're so much smaller on average.

Edited by chadtower 2008-05-05 10:51 AM
2008-05-05 11:35 AM
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Subject: RE: vegetarians, how do you get your protein?
True, generally Asian people are smaller than Americans, but why do you want to be bigger? The bigger you are, the more stress that is put on your organs.
2008-05-05 12:14 PM
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Subject: RE: vegetarians, how do you get your protein?
tricat13 - 2008-05-05 11:35 AM

True, generally Asian people are smaller than Americans, but why do you want to be bigger? The bigger you are, the more stress that is put on your organs.


It's not about being bigger - you can't change that, that's just the genetics of your family and your diet over time. What concerns me is this particular context - a male athlete of advancing age, declining testosterone, putting themselves on a diet that exacerbates those issues by introducing large amounts of dietary estrogens.

Doesn't apply to everyone here, of course, but it is the part of vegetarianism I find most interesting.
2008-05-06 8:34 AM
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Subject: RE: vegetarians, how do you get your protein?
carolna33 - 2008-05-01 1:46 AM

i had to start eating fish again because i was concerned i just wasn't getting enough protein. usually i get it from protein shakes and beans but a girl can only have so much! i've tried to stay away from tofu because of the salt content, but i may have to incorporate it back into my diet.

 how do you all get your protein?



How much protein isn't enough?


2008-05-06 9:12 AM
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Subject: RE: vegetarians, how do you get your protein?
chadtower - 2008-05-05 10:48 AM

environmental wakko - 2008-05-03 8:15 PM

What about whey protein powder supplements?


  • ..and if you're not sure you buy that, consider how much soy is in the Asian diet, and then look at the size of your average Asian man as compared to everywhere else. There are a lot of theories that this is a major contributory factor on why they're so much smaller on average.


  • I would agree large amounts of soy are not good for anyone, but how much soy is in the Asian diet? I have considered it and I have also found that they consume about 7 to 8 grams of protein from traditional soy sources (not highly processed foods). They do consume a tremendous amount rice. And I'm not talking about Asian-American, China Buffett here.
    Ever considered why Asians have such a low incidence of heart disease, breast and prostate cancer?
    So, I highly doubt soy is one of the top reasons Asians are smaller and healthier.
    2008-05-06 7:55 PM
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    Subject: RE: vegetarians, how do you get your protein?

    You're combining concepts - smaller is not necessarily a related concept to being healthier on average. That's an entirely different concept with entirely different reasons.
    2008-05-07 9:01 AM
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    Subject: RE: vegetarians, how do you get your protein?

    chadtower - 2008-05-06 8:55 PM You're combining concepts - smaller is not necessarily a related concept to being healthier on average. That's an entirely different concept with entirely different reasons.

    Smaller might be due to our generally less intake in protein (at least for my parents generation or above). 

    In order to make the protein source last longer, there are actually lots of highly processed food - do you know how often we eat salted and/or fermeneted eggs, preserved/pickled veggie (most famous is the Korean Kimchi), soy sause and miso are super high in salt content.  In order to make tofu (from soy milk), you have to add enough edible lime so that it settles in a solid form. 

    We have less heart diseases and obesity but more colon/stomach and oesophagus cancer. 

    2008-05-09 2:33 PM
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    Subject: RE: vegetarians, how do you get your protein?

    I get 160-175g+ a day from beans, egg whites and protein shakes.  My shakes are 45 grams a pop so 2-3 a day really helps out....I also really like my protein powder...tastes great, mixes well with water alone.  Nuts and other sources help too....

    Brian

     

     

    2008-05-09 5:01 PM
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    Subject: RE: vegetarians, how do you get your protein?
    Marni wrote a great article about being vegetarian and an athlete. She includes a list of protein-rich foods. Here's the link to the article:

    http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=...


    2008-05-10 7:17 PM
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    23

    Subject: RE: vegetarians, how do you get your protein?
    I'm a vegan and have been for almost 1.5 years with no difficulty getting enough protein.

    I haven't seen anyone mention hemp protein powder yet. It is available from amazon.com (relatively cheap) and you don't have to worry about lactose. My wife and I use it in smoothies 1-2x/month but more often we mix it in our pancake mix on Sunday mornings!!! (mmm...can't wait for tomorrow morning now...)

    Ken

    http://www.amazon.com/s/ref=nb_ss_gw?url=search-alias%3Daps&field-k...

    I usually buy Ruth's because it's a little cheaper, but it looks like they're out of that brand at this time.
    2008-05-17 3:31 PM
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    Subject: RE: vegetarians, how do you get your protein?
    THE BEST VEGETARIAN PROTEIN EVER....QUORN Products!!!

    They sell them at Whole Foods and small organic health stores. They're made from a mushroom protein from what I've heard. They are SO much better than Morningstar products.

    The best products are their meatless meatballs and vegetarian chicken patties!

    They're also not made from soy, for those of us vegetarians who live on the stuff.

    Edited by lgabbs 2008-05-17 3:32 PM
    2008-05-18 12:25 AM
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    Subject: RE: vegetarians, how do you get your protein?
    I'm on the verge of going Vegan and I really want to follow the "Raw" diet as much as possible. You can definitely get enough protein from non-animal products. I've noticed that diary makes me congested and I feel "mucous-ey" after I consume it. The thought of consuming an animal's breast milk that has been produced as a result of antibiotics and steroids is not only disgusting but not something that we should be putting into our bodies. I'm rather new to all this so there is still a lot to learn but you can for sure get the protein that you need. How many grams/day are you shooting for? The most important part is adequately planning your meals so there's no excuse for not being able to eat right.
    2008-05-18 12:58 PM
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    Subject: RE: vegetarians, how do you get your protein?
    Hemp milk is very tasty and has more nutrients and vitamins than soy.

    Quinoa is a great source of complete protein and is worth checking out if you haven't already.
    2008-05-18 7:38 PM
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    Subject: RE: vegetarians, how do you get your protein?
    Just checked a site that I have bought supplements from in the past and I think this is a good deal on hemp protein but not 100% sure because I've never bought it before:

    http://www.trueprotein.com/Product_Details.aspx?cid=22&pid=6785


    2008-05-19 6:04 AM
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    Subject: RE: vegetarians, how do you get your protein?
    Mirg - 2008-05-18 7:38 PM

    Just checked a site that I have bought supplements from in the past and I think this is a good deal on hemp protein but not 100% sure because I've never bought it before:

    http://www.trueprotein.com/Product_Details.aspx?cid=22&pid=6785[/QU...

    Why are you supplementing protein?
    2008-05-19 11:46 PM
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    Subject: RE: vegetarians, how do you get your protein?
    VeganMan - 2008-05-19 4:04 AM

    Mirg - 2008-05-18 7:38 PM

    Just checked a site that I have bought supplements from in the past and I think this is a good deal on hemp protein but not 100% sure because I've never bought it before:

    http://www.trueprotein.com/Product_Details.aspx?cid=22&pid=6785[/QU...

    Why are you supplementing protein?


    I haven't gone vegetarian/Vegan yet (I will be very soon, I'm easing my way into it) but I'm assuming that it would be necessary to supplement protein if you're worried about soy consumption. I guess I don't really know as I'm very new to the veg/vegan lifestyle. I know quinoa has a lot of protein in it and so do many other non animal products.

    How much protein do you try to consume every day and what sources do you get it from?
    2008-05-20 12:26 PM
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    Subject: RE: vegetarians, how do you get your protein?
    Mirg - 2008-05-19 11:46 PM

    VeganMan - 2008-05-19 4:04 AM

    Mirg - 2008-05-18 7:38 PM

    Just checked a site that I have bought supplements from in the past and I think this is a good deal on hemp protein but not 100% sure because I've never bought it before:

    http://www.trueprotein.com/Product_Details.aspx?cid=22&pid=6785[/QU...

    Why are you supplementing protein?


    I haven't gone vegetarian/Vegan yet (I will be very soon, I'm easing my way into it) but I'm assuming that it would be necessary to supplement protein if you're worried about soy consumption. I guess I don't really know as I'm very new to the veg/vegan lifestyle. I know quinoa has a lot of protein in it and so do many other non animal products.

    How much protein do you try to consume every day and what sources do you get it from?


    There are varying ranges of opinions on this subject (how much protein does one need).
    Generally, 0.5g per kg body weight to 2g or more per kg body weight is what gets thrown around. Then, some opinions differ on - what about someone with an active lifestyle. Some agrue you need more protein and other say you need less because your body uses the protein more efficently. So, what the right answer? I guess I can't say for sure, but experimenting might not be a bad idea - what works for you.
    I take in about 70-90g of protein/day and weigh 77kg. I take no supplements, recover very fast, and feel great.

    Edited by VeganMan 2008-05-20 12:27 PM
    2008-05-20 6:03 PM
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    23

    Subject: RE: vegetarians, how do you get your protein?
    I would have to agree that protein supplementation is not necessary. Just eat a healthy, balanced, vegan diet. Here's an example of what I eat for a day:

    before breakfast: banana and a glass of water

    breakfast: oatmeal with soy milk and blueberries OR Kashi cereal with soymilk and raspberries

    various snacks throughout the morning/afternoon: cornbread, grapes, apples, melons, basically any fruit that is in season (if possible, yes, I know bananas are never in season in NY), trail mix (lots of nuts!), wheat thins or sometimes cookies/brownies for a rare treat, hummus is a good snack, too

    lunch: Peanut butter (or almond butter or cashew butter) and jelly on homemade whole wheat bread

    dinner: whole wheat pasta with sauce and kidney beans (or any kind of beans), bean burritos with Frank's Hot Sauce, lentil burgers (just google lentil burgers and you can get a dozen recipes), any kind of soup (usually with beans added).



    Final vegan tip: Get a coffee bean grinder and grind up flax seed to mix with 1 Tbsp. flax seed to 3 Tbsp. water for the equivalent to 1 egg. This is very sticky and what we use in all of our baking recipes!

    Good luck!

    Ken
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