Eating status
#4476
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#4477
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I don't take any supplements except the Vega shake 3-4 times per week.
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Creatine isn't protein though. It's a different supplement than just drinking a protein shake for a similar but different goal. There really don't seem to be any documented downsides other than maybe slight water retention that fudgy mentioned.
#4479
Senior Member
^your body uses proteins (argine and lysine I think?) to make creatine iirc.
thanks for the info. I definitely don't want to take it but I also don't want to hurt my performance by not eating meat/eggs.
Not even b12? (Unless it's in the vega stuff?)
@Ygduf I didn't specify you even though I knew you took it because you're getting a baseline amount of it through your diet, which vegans do not.
thanks for the info. I definitely don't want to take it but I also don't want to hurt my performance by not eating meat/eggs.
@Ygduf I didn't specify you even though I knew you took it because you're getting a baseline amount of it through your diet, which vegans do not.
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I'm liking this thread
I've been vegetarian since age 15, and Vegan since 20 (I'm 26 now). I started racing a couple of years ago, so my whole time cycling has been while vegan.
Veganbodybuilding.com was really helpful when I first started being vegan and was going to the gym/working out. They have a lot of great articles/resources and the profiles section is kind of cool.
I've consistently found good recipes for just about everything from Post Punk Kitchen (| Post Punk Kitchen | Vegan Baking & Vegan Cooking)
As far as protein goes, I definitely get more than enough in my normal diet but still use some pea protein for post workout/race recovery. A typical day for me is oatmeal w/ soymilk and flax meal for breakfast; huge salad with crumbled up tempeh for lunch (usually with some sort of wrap/tortilla or whole grain bread); dinner will be some sort of grain (usually brown rice, millet, quinoa, etc.) with a bean/legume for protein (my favorites are lentils and chickpeas) and whatever veggies I have at the moment. For snacks I like carrots, apples, Wasa crackers and whatever fruit is on the discount bin at the grocery store.
I take this multi vitamin and out of all that I've taken over the years I find it to be the best for the price: https://www.amazon.com/gp/product/B00...ilpage_o00_s00 (it's got iron which a lot of other multi's do not have)
The pea protein I've been using. Mixes well, tastes like nothing, also great value: https://www.amazon.com/gp/product/B00...ilpage_o01_s01
This book has been the best resource on vegan health stuff/nutrition that I've found: Becoming Vegan: The Complete Reference to Plant-Base Nutrition, Comprehensive Edition: Brenda Davis, Vesanto Melina: 9781570672972: Amazon.com: Books It really breaks down the science behind nutrition needs, what sort of nutrients various foods give us, needs of athletes, etc. I definitely would suggest it to anyone, even a non-vegan who is just interested in health.
I've been vegetarian since age 15, and Vegan since 20 (I'm 26 now). I started racing a couple of years ago, so my whole time cycling has been while vegan.
Veganbodybuilding.com was really helpful when I first started being vegan and was going to the gym/working out. They have a lot of great articles/resources and the profiles section is kind of cool.
I've consistently found good recipes for just about everything from Post Punk Kitchen (| Post Punk Kitchen | Vegan Baking & Vegan Cooking)
As far as protein goes, I definitely get more than enough in my normal diet but still use some pea protein for post workout/race recovery. A typical day for me is oatmeal w/ soymilk and flax meal for breakfast; huge salad with crumbled up tempeh for lunch (usually with some sort of wrap/tortilla or whole grain bread); dinner will be some sort of grain (usually brown rice, millet, quinoa, etc.) with a bean/legume for protein (my favorites are lentils and chickpeas) and whatever veggies I have at the moment. For snacks I like carrots, apples, Wasa crackers and whatever fruit is on the discount bin at the grocery store.
I take this multi vitamin and out of all that I've taken over the years I find it to be the best for the price: https://www.amazon.com/gp/product/B00...ilpage_o00_s00 (it's got iron which a lot of other multi's do not have)
The pea protein I've been using. Mixes well, tastes like nothing, also great value: https://www.amazon.com/gp/product/B00...ilpage_o01_s01
This book has been the best resource on vegan health stuff/nutrition that I've found: Becoming Vegan: The Complete Reference to Plant-Base Nutrition, Comprehensive Edition: Brenda Davis, Vesanto Melina: 9781570672972: Amazon.com: Books It really breaks down the science behind nutrition needs, what sort of nutrients various foods give us, needs of athletes, etc. I definitely would suggest it to anyone, even a non-vegan who is just interested in health.
#4481
Killing Rabbits
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Creatine is slightly more ergogenic for vegetarians and it also helps the brain / mood.
The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores. - PubMed - NCBI
However, in vegetarians rather than in those who consume meat, creatine supplementation resulted in better memory.
Free review
Creatine metabolism and psychiatric disorders: Does creatine supplementation have therapeutic value?
Creatine monohydrate in resistant depression: a preliminary study. - PubMed - NCBI
#4482
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^your body uses proteins (argine and lysine I think?) to make creatine iirc.
thanks for the info. I definitely don't want to take it but I also don't want to hurt my performance by not eating meat/eggs.
Not even b12? (Unless it's in the vega stuff?)
@Ygduf I didn't specify you even though I knew you took it because you're getting a baseline amount of it through your diet, which vegans do not.
thanks for the info. I definitely don't want to take it but I also don't want to hurt my performance by not eating meat/eggs.
Not even b12? (Unless it's in the vega stuff?)
@Ygduf I didn't specify you even though I knew you took it because you're getting a baseline amount of it through your diet, which vegans do not.
You will be a different study. I have never trained or raced as anything but a vegetarian. It will be interesting to see how your performance and recovery are affected if you take animal products out of your diet.
#4483
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Seems pretty clear for flats/crits/<60 min races and less that hot conditions it is an advantage.
For where light weight, hydration are important, longer races it may not be.
It seems to bind water even more than salts. So a 3% weight gain in mostly water will not get sweated off even if hot if using creatine. The athlete can get dehydrated while carrying 5 extra pounds of water.
Then - you are heavier. My son's leg press max weights were around 10% higher with Creatine, but in real races he got to use that <10 sec power really not at all this year. For the type of riding he is doing I see it as an off season bulking benefit, but not an on season benefit - for road races.
#4484
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Last edited by Harlan; 08-12-15 at 08:35 AM.
#4485
Senior Member
@Doge the reason i tagged those specific people is they had indicated they eat a vegan/mostly vegan diet. i really have no interest in supplementing creatine above what is "normal"
hah, yeah. honestly if i start to notice a negative impact on my training I'll probably start eating meat/eggs again. that being said there are enough fast people who are vegan that i'm not really concerned about that, I just want to make sure I'm covering all my bases.
hah, yeah. honestly if i start to notice a negative impact on my training I'll probably start eating meat/eggs again. that being said there are enough fast people who are vegan that i'm not really concerned about that, I just want to make sure I'm covering all my bases.
#4486
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I was vegetarian for years, vegan for a year (had blood work done after a few months and everything looked fine), and then when I got into racing and training at a higher level I began to really crave protein (specifically eggs as that was my main source at the time as I started to transition out of being vegetarian). I have played with my diet over the past three years now, always healthy foods and lots of greens daily.
This summer I was able to put in huge hours at low intensity for all of June. i began eating even more protein than before. Now, still with the same diet (a big bowl of greens daily, low fat cottage cheese, watermelon, chicken breast, fish, potatoes, etc.) and higher intensity training I have been able to hold a very good body composition for the longest time ever and not feel hungry all the time. (I have vascularity in my abs.) Plus, I am flying on the bike right now.
I am coming more to think that diet is really very individual. Some will do well, maybe even thrive, on a vegetarian (possibly vegan) diet but others will have different needs. Just like training, diet is very individual and you need to experiment on yourself.
This summer I was able to put in huge hours at low intensity for all of June. i began eating even more protein than before. Now, still with the same diet (a big bowl of greens daily, low fat cottage cheese, watermelon, chicken breast, fish, potatoes, etc.) and higher intensity training I have been able to hold a very good body composition for the longest time ever and not feel hungry all the time. (I have vascularity in my abs.) Plus, I am flying on the bike right now.
I am coming more to think that diet is really very individual. Some will do well, maybe even thrive, on a vegetarian (possibly vegan) diet but others will have different needs. Just like training, diet is very individual and you need to experiment on yourself.
#4487
Senior Member
yeah, i should add that what i'm coming is probably not 100% ideal. while i've been eating cleanly for a few years now, I think for the past two years or so I've really, really been under emphasizing carbs in my diet (especially for someone who rides 16-18hrs/week pretty regularly). i've really increased my carb intake the past few weeks and seem to notice a positive impact on my training. so that's actually a bigger (and more important) change that I'm trying to make.
#4488
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yeah, i should add that what i'm coming is probably not 100% ideal. while i've been eating cleanly for a few years now, I think for the past two years or so I've really, really been under emphasizing carbs in my diet (especially for someone who rides 16-18hrs/week pretty regularly). i've really increased my carb intake the past few weeks and seem to notice a positive impact on my training. so that's actually a bigger (and more important) change that I'm trying to make.
#4489
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yeah, i should add that what i'm coming is probably not 100% ideal. while i've been eating cleanly for a few years now, I think for the past two years or so I've really, really been under emphasizing carbs in my diet (especially for someone who rides 16-18hrs/week pretty regularly). i've really increased my carb intake the past few weeks and seem to notice a positive impact on my training. so that's actually a bigger (and more important) change that I'm trying to make.
#4494
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On the menu at the Iowa State Fair:
Eliminating the usual mess that comes along with nachos, a forward-thinking soul has shoved all of the typical ingredients into one perfect orb. The balls — filled to max capacity with ground beef, jalapeños, and cheddar cheese — are rolled in a nacho cheese-Dorito crust before being thrown in the fryer and served up with a side of nacho cheese.
Eliminating the usual mess that comes along with nachos, a forward-thinking soul has shoved all of the typical ingredients into one perfect orb. The balls — filled to max capacity with ground beef, jalapeños, and cheddar cheese — are rolled in a nacho cheese-Dorito crust before being thrown in the fryer and served up with a side of nacho cheese.
#4495
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good lord.
I have absolutely no diet restrictions at all, other than trying to eat meat at most 1x/day. I'm a beer and cheeseburger kind of rider at heart
But, overly heavy food like that makes me sick. I couldn't eat more than one or two of those balls without feeling sick.
I have absolutely no diet restrictions at all, other than trying to eat meat at most 1x/day. I'm a beer and cheeseburger kind of rider at heart
But, overly heavy food like that makes me sick. I couldn't eat more than one or two of those balls without feeling sick.
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#4496
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Decided to cook a big batch of chicken parmesan tonight, yum Breaded the chicken myself. ofc. Flour w salt and pepper, then egg (slightly diluted), then panko crumbs w basil and crushed red pepper. Fried up some onions, garlic and red pepper beforehand.
Cooking protocol: slightly underfry everything (separately), lay in baking dish with thin layer of romano, pour sauce over and cover w mozarella. 15min at 450F later and: YUM! fat kid status.
I've been trying to cook vegetarian/vegan for my lunches during the work week, but today I splurged . I took the day off tomorrow to do some chores and go on a 5hr ride, so hopefully I'll burn it off.
Cooking protocol: slightly underfry everything (separately), lay in baking dish with thin layer of romano, pour sauce over and cover w mozarella. 15min at 450F later and: YUM! fat kid status.
I've been trying to cook vegetarian/vegan for my lunches during the work week, but today I splurged . I took the day off tomorrow to do some chores and go on a 5hr ride, so hopefully I'll burn it off.
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"Your beauty is an aeroplane;
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"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
#4498
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pasty white from the flour, mostly
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"Your beauty is an aeroplane;
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"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
#4499
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Cooking dinner tonight.
This morning I made a huge batch of Carolina cole slaw (cabbage, sweet onion, and carrots with apple cider vinegar and oil based dressing with some sugar, dry mustard, and celery seed).
I also have made some caraway pickle slices for tonight's feast.
Memphis-style dry rubbed spare ribs are smoking as I type this.
Later I will be roasting small new potatoes with shallots in olive oil to be topped with a rosemary and lemon zest salt.
Corn on the cob will be served with a butter/cilantro/lemon juice/salt and pepper/cayenne "sauce" for spreading for those that want that.
The salad will be simple: Bibb lettuce and grape tomatoes.
This morning I made a huge batch of Carolina cole slaw (cabbage, sweet onion, and carrots with apple cider vinegar and oil based dressing with some sugar, dry mustard, and celery seed).
I also have made some caraway pickle slices for tonight's feast.
Memphis-style dry rubbed spare ribs are smoking as I type this.
Later I will be roasting small new potatoes with shallots in olive oil to be topped with a rosemary and lemon zest salt.
Corn on the cob will be served with a butter/cilantro/lemon juice/salt and pepper/cayenne "sauce" for spreading for those that want that.
The salad will be simple: Bibb lettuce and grape tomatoes.
#4500
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Cooking dinner tonight.
This morning I made a huge batch of Carolina cole slaw (cabbage, sweet onion, and carrots with apple cider vinegar and oil based dressing with some sugar, dry mustard, and celery seed).
I also have made some caraway pickle slices for tonight's feast.
Memphis-style dry rubbed spare ribs are smoking as I type this.
Later I will be roasting small new potatoes with shallots in olive oil to be topped with a rosemary and lemon zest salt.
Corn on the cob will be served with a butter/cilantro/lemon juice/salt and pepper/cayenne "sauce" for spreading for those that want that.
The salad will be simple: Bibb lettuce and grape tomatoes.
This morning I made a huge batch of Carolina cole slaw (cabbage, sweet onion, and carrots with apple cider vinegar and oil based dressing with some sugar, dry mustard, and celery seed).
I also have made some caraway pickle slices for tonight's feast.
Memphis-style dry rubbed spare ribs are smoking as I type this.
Later I will be roasting small new potatoes with shallots in olive oil to be topped with a rosemary and lemon zest salt.
Corn on the cob will be served with a butter/cilantro/lemon juice/salt and pepper/cayenne "sauce" for spreading for those that want that.
The salad will be simple: Bibb lettuce and grape tomatoes.