cparms

Hi there,
i've been a vegetarian for about a year now, and for the most part my diet has been very healthhy, except i don't think i eat enough protein.
I know there are a few vegetarian pro's and i was wondering what their diet consists of. any one have any other suggestions for more vege protein sources?

thanks all

barba

As long as you get a good mix of vegitables, grains, fruits and beans you should be ok. I am a lifelong vegitarian and have never felt any particular deficiency. I eat a great deal of soy and bean dishes. Nuts and seeds are also good.

Why do you think you don't eat enough protein?

cparms

well this is how it goes for my life:
i'm 15, and growing.
I ride for a national junior develpment team, and ride around 8 hrs a week, with around 2 races in there.

so i'm thinking i need around 70-100 grams of protein,, and i'm thinking i get around 50, i make protein shakes almost once a day, with around 35ish grams, and i eat some dairy.

also, does anyone know 'bout how many grams of protein are in vege's, fruits, and grains? would be nice to know

Thank you!

barba

https://www.vrg.org/nutrition/protein.htm

This page has some info and a chart of protein by food for some typical vegan fair and a few sample menues. I would poke around the USDA web page for more details and more food types.

barba

https://www.ars.usda.gov/Services/docs.htm?docid=10093

Here is the USDA data on food content. You can download the full version in Access or an abreviated file in Excel. The Excel version has 7148 foods. It should be enough for meal planning.

cparms

thank you so much!

nedgoudy

I LIVE on Whey Protein and if you are ok with the
idea of Dairy, check out the INCREDIBLE health
benefits of Whey Protein Powder at:
https://www.thewheyoflife.org.

I do 3 protein shakes a day with 3 cups of skim
milk, and a couple of tablespoons of pysillium husk
in each. That way I get about 150 grams of protein a day.

I started this regimen to lose weight and now
in maintenance, I find it keeps me lean and mean
and thoroughly capable of riding my bike FAST for
my age (being a non athelete to begin with) and
keeps me trim and fit.

Check out the website. And then Google
or FROOGLE for Whey Protein Powder and 44 lbs.
Better yet, go to this url and see where you
can find the best deal on the Internet for the stuff.
I buy it in 44 lb bags and it is TWICE as cheap as
what you'd pay in a health store.

See: https://www.supplementdirect.com/?con...oduct_id=10805

And good luck... And as the saying goes, "I wish
I was 15 and knew what I know now."

cparms

hmm,the url above didn't work,,,, i'll look aroudn tho, thanks,,

and what is why protein? what is it made of?

foehn

Whey protein is the protiein from the "juice' left over when cheese is made. When cheese is made milk solids are precipitated by an acid/enzyme of some sort added to the milk and what is left over is whey. Whey is still has alot of nutrition and this is where the whey protein comes from

LilSprocket

I've been a veg all my 39 years... It was never a conscience or moral decision. I'd get sick as a
baby when Mom fed me meaty baby foods so the Doc said "feed her what she'll keep down"
so, 17 yrs later, the folks take me to a doc to figure out why meat and some other animal products
make me sick...

The docs said I was missing a digestive enzyme that breaks down certain
proteins, and that I was perfectly healthy, not anemic as often veggies are said to be. I was not
vegan, I could eat things with eggs in them and drink skim milk (whole milk gave me
headaches).

I began running and weight training when I was 25 so looked into adding a protein supplement to
my diet. Some make people feel bloaty or get a tummy ache. Lactose free ones are available.
I like Vege Fuel or Jay Robb's Whey. I will occasionally make a protein shake, or add a protein powder to cereal or pancakes, but most of my protein comes from beans. There are many vegetables that actually contain protein, though veg proteins are digested differently... harder for the body to assimilate....

I just completed the MS 150, two days of back to back 75 mile bike rides on a cloudless
weekend in S. FL, my Doc tells me I’m in “phenomenal physical condition”....
I think “phenomenal physical condition” can be achieved without eating meat,
but every-body is differnt, you have to find out what works best for you.

Anyway, I think a veggie can obtain enough protein from a balanced diet... things like vitamins
and protein subs are fine now and then, but, IMHO, supplements are just that, supplements...
the best diet comes from whole foods, real food.

manual_overide

peanut butter

I was going to say that my favorite light beer has 1.9g of protien per bottle, but you are 15, so maybe wait on that one for a while

DannoXYZ 

Add legumes to your diet, shouldn't be tough to get 100gm+ of protein a day..

Roody

I'm not a vegetarian but I've cooked for them all my life. Besides beans, grains are sources of protein, so eat wheat, rice, corn and oats. They also give you lots of carbs for energy when you're riding, and whole grains like oatmeal and brown rice provide vitamins and fiber. If you do dairy you will have no problem getting lots of protein. Low fat cottage cheese is nothing but protein. Eggs are another good source.

Personally I like to eat real food and stay away from powders, shakes and bars. But if you like them go ahead.

Since you're in the process of getting a free education anyway, you might as well take a nutrition class at school. Unlike many subjects, nutrition is knowledge that you will use right now and for the rest of your life.

peterm5365

One thing to consider with a vegetarian diet is that many vegetarian sources of protein are not complete proteins. Proteins are a combination of amino acids several of which the human body can create without needing to get it from their diet. Foods that are considered to be complete contain all of the amino acids that humans can't synthesize. If you eat dairy and eggs then you shouldn't have much difficulty getting adequate protein. If you don't eat these then you have to be a little more concerned with getting the right food combinations. There are a few vegan sources of complete proteins such as soy. You can also get a complete set from eating certain foods with beans. Rice (and other grains), nuts, and corn can all be combined with beans to give you complete proteins.

Roody

Actually, peterm5365, the complete protein or complementary protein concept is not emphasized the way it was years ago. Here's an explanation from my favorite (non-vegetarian) nutrition website The World's Healthiest Foods:

So, for example, if you had oatmeal for breakfast, a bean burrito for lunch, and whole wheat pasta for dinner, you would probably be getting the complete amino acids that you need in a day, even if you didn't eat any eggs or dairy.

Here's another quote from the same page that might be interesting to the OP, cparms, who said he is 15 years old:

foehn

Go here:
www.vegsource.com
and I am sure you can find out anything you need to know. They support both Vegan and vegetarians. The kids on the home page are being raised vegan. Help yourself out and get more information.

nickmaimone

I cant believe no one suggested TVP- texturized vegetable protein...It is pretty much a meat subsitute. Can be used for sloppy joe, tacos, you could get the big chunks and make a cheesesteak type sandwhich with it, put it in chille, etc. Alot of athletes that arent even veg or vegan eat TVP for lifting and building muscle.

muteseh

eat tempeh