Hey guys, what is the best alternative source of protein for a vegetarian who is into weight lifting....

  • modi5mind

    Posts: 20

    Aug 02, 2009 2:10 PM GMT
    I am a pesco-vegetarian, which means, l consume fish but it is not sufficient because l keep damaging my muscles, ligaments and joints when l am doing weight lifting and then has to stop. Of course, l do the routines correctly but gaining muscle mass is huge problem and l am fed up of the aches and pains. l am reluctant to try store products especially if it has a steriodal derivative.
  • modi5mind

    Posts: 20

    Aug 02, 2009 2:52 PM GMT
    I think my problem is that l dont really know the serving of fish l should consume. But no l dont eat eggs......
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    Aug 02, 2009 2:54 PM GMT
    A broad mix of grains & legumes is needed to get all the essential amino acids.
    quinoa too.
    add more flax & flax oils for those joint problems
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    Aug 02, 2009 3:09 PM GMT
    You can eat a whole mix of legumes, eggs, fish, ect. and still meet your protein needs. Chances are, unless you are an Olympic Athlete training at that level, it means nothing. Are you planning on gaining 2lbs of muscle every two weeks? Then it means nothing. For the average athlete, me included, we take in way more protein than we can use and the rest gets wasted anyway. We excrete it, to put it politely. So who cares? Work out hard, eat well. You are not going to gain 2.2lbs of muscle a week. So eat whatever.
  • modi5mind

    Posts: 20

    Aug 02, 2009 3:30 PM GMT
    Lol, l am not an olympic athlete. But my job is one where l work only at nights (Dont even think it! icon_twisted.gif I am medical professional and hospitals dont close) So after working a 12 hour shift l go the the gym. I think do sufficient cardio and yes l do eat sufficient legumes, grains and add flax seed to my diet. But l do know, working at nights, my metabolism is whacked but would it affect muscle gain? because it certainly does contribute to weight gain.
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    Aug 02, 2009 4:34 PM GMT
    Tofu
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    Aug 02, 2009 4:45 PM GMT
    Non-animal? Legumes, but it takes a ton of work to get all the amino acids, but it can be done. Bill Pearl, one of the single greatest bodybuilders ever, was a vegetarian. And one of the all time great pre-steriod bodybuilders ever.

    Look up Bill Pearl. He wrote three great books on bodybuilding all after he became a vegan. He has probably written more. But Bodybuilding and the Keys to the Inner Universe was probably his best. Buy it at a used book store for $5 bucks and it will be the best five bucks you ever spent.

    Dude was huge before roids. And a vegan.
  • modi5mind

    Posts: 20

    Aug 02, 2009 4:59 PM GMT
    JeffShooter saidNon-animal? Legumes, but it takes a ton of work to get all the amino acids, but it can be done. Bill Pearl, one of the single greatest bodybuilders ever, was a vegetarian. And one of the all time great pre-steriod bodybuilders ever.

    Look up Bill Pearl. He wrote three great books on bodybuilding all after he became a vegan. He has probably written more. But Bodybuilding and the Keys to the Inner Universe was probably his best. Buy it at a used book store for $5 bucks and it will be the best five bucks you ever spent.

    Dude was huge before roids. And a vegan.


    Thanks for the suggestion, l read his bio and l am impressed that a vegan can achieve such a feat. Definitely, reading this book would be a great benefit.
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    Aug 03, 2009 1:18 AM GMT
    Carl Lewis was vegan too. It´s possible, just hard work (I lasted 3 months as a vegan about 15 years ago. Quinoa should be part of your diet.
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    Aug 03, 2009 1:20 AM GMT
    Hahah I'll restrain myself from making the typical 20-something sexual reference here but, I know i'm not the only one thinking it hahahahah....icon_lol.gif
  • Timbales

    Posts: 13993

    Aug 03, 2009 1:21 AM GMT
    What kinds of fish are you eating?
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    Aug 03, 2009 2:02 AM GMT
    I'm probably not going to directly answer your question here, but this has been my experience.

    You're probably damaging your muscles and ligaments because you're not giving them proper recovery time, you're overdoing it, or you're not doing the proper build up when coming back from your injury. I seriously doubt the food you're eating is making a difference as long as you're getting adequate nutrition. Maybe you need to seek out a medical opinion. Oftentimes we can become asymptomatic, but the problem may not be fully resolved. Sometimes we work through pain until it becomes unbearable. I'm just as guilty as anyone else, maybe even moreso.

    As someone who's dealt with chronic injury (the strain, restrain cycle) the thing I've learned is that the affected area needs to be restrengthened slowly and I need to be comfortable in what I'm doing before I move up a notch. In my case, it was my hip flexors which were being reinjured, recovered, then reinjured. You need to respect where your body is, and just because you're capable of doing something doesn't mean you should be doing it. My example for myself would be that I can fairly easily run 10 miles at a sub 8 minute pace, however that doesn't mean I need to be doing that. What I need to be doing is getting my body used to running 10 miles at a pace that is that is easy, conversational, and pain free. If I feel even the slightest twinge in my affected areas I know I should slow down. It isn't always easy because I feel sluggish when I'm running slow. I know however that when there is pain or twinginess during a run that my body is telling me "look, I've tolerated it this way for a long time, but enough's enough. Now it's time to meet halfway."
  • metlboy

    Posts: 105

    Aug 03, 2009 2:44 AM GMT
    Getting all the amino acids isn't so hard. I usually supplement the WHOLE grains & legumes with plenty of nuts and seeds (pumpkin, sunflower, etc). You can also sub in wild rice for other grains, as it's higher in protein than most. And some greens, like amaranth & quinoa are pretty good sources of protein too. You can usually find amaranth greens at asian markets as Shen Choy (if memory serves).
  • jlly_rnchr

    Posts: 1759

    Aug 03, 2009 2:50 AM GMT
    Are you worried about consuming recombinant BGH? I don't think it would be too hard to find a brand of protein that advertises the fact that they don't use that. The protein I use has "From cows NOT treated with rBGH" all over the canister.
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    Aug 04, 2009 4:46 AM GMT
    Do you eat dairy or nuts?

    Do you have anything against protein powder supplementation? I'm a vegetarian, and I do supplement with protein powder several times a day - helps keep my energy levels high, and because of the nature of my job right now, it makes it easier to get proper nutrition throughout the course of the day. I make a blend using "Monster Milk" and a pure whey protein isolate (Iso Pure I think it's called). Monster milk is from the "Muscle Milk" makers - the product is supposedly developed to mimic human breast milk for maximum nutrient absorption, and I do enjoy the taste - monster milk only has a couple of flavours out at the moment, compared to muscle milk, but I don't get tired of the vanilla cream flavour. I prefer the monster milk line because it has a much lower amount of saturated fat compared to the regular muscle milk, and a serving of it has 50g of protein - perfect for after the gym (or first thing in the morning) Additionally, I don't find there's an aftertaste, nor do I find it to lead to bloating.

    I also make sure I take a good multi-vitamin, and try to get 8 hours of rest at night. Drink plenty of water throughout the day to keep the muscles (and skin!) hydrated.

    I used to eat a lot of soy and "vegetarian products" on the market - but most vegetarian products out there are hugely gluten-based, and I find gluten can be bad news in high quantities. I also don't want to go overboard on my consumption of soy products, because of natural estrogens, etc.

    When I used to work the night shift, it was very rough on my metabolism and my energy levels, but kudos to you for getting out to the gym at the end of your shift.

    Don't know if any of that helps.
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    Aug 04, 2009 5:24 AM GMT
    There are many types of classifications that people use as an umbrella "label" for their dietary lifestyle -

    vegetarian (all encompassing, would likely imply to some the consumption of eggs, dairy, possibly fish)

    lacto-vegetarian (dairy, but no eggs - possibly fish)
    lacto-ovo-vegetarian (dairy and eggs - possibly fish)
    ovo-vegetarian (eggs, but no dairy - possibly fish)
    pesco-vegetarian (vegetarian who also consumes fish..)
    vegan (no animal products, incl. fish, eggs, dairy, honey, etc)

    As a vegetarian (lacto-ovo), I do not personally feel that fish falls under the category of 'vegetarian', but as I said it's a label used in an effort to let people know about dietary lifestyle. But at the end of the day, that's all it is - a label, like any other, that typically has personal values/meaning and gives others something to "understand" you by.
  • fitartistsf

    Posts: 638

    Aug 04, 2009 5:30 AM GMT
    Well, to add levity to the post, I'll say it.......... SPERM!!! icon_biggrin.gificon_biggrin.gificon_biggrin.gificon_biggrin.gificon_razz.gif
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    Aug 04, 2009 5:41 AM GMT
    icon_wink.gificon_wink.gifCOLORED TEXT GOES HERERESIZED TEXT GOES HERERESIZED TEXT GOES HERECOLORED TEXT GOES HERELifetime makes a very good vegan protein. There are quite a few new vegetarian/vegan protein blends that taste great and digest without gas or bloating. There is one that is a blend of pea, brown rice and artichoke proteins, can't recall the name. There is some new research on the benefits of artichoke protein. Whey is still #1 (biological value of 104) egg # 2 (biological value of 9icon_cool.gif and soy products mimick estrogen. We have enough estrogen in our bodies (xenoestrogens and others) we should not supplement with more. Also we all know that testosterone builds muscle and estrogen builds man boobs. No body builder or pro athelete has ever injected or taken estrogen pills to build muscle.
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    Aug 04, 2009 6:38 AM GMT
    I'm an occasional lacto-vegetarian. I consume milk products from time to time (dunkin donuts has yet to give us a soy option). Soy is a great source of protein, you could do soy-protein shakes. Or, since it sounds like you drink milk anyway since you eat fish, just take the regular whey protein shakes with milk or whatever else you can dilute it in.

    Also soy comes in nugget form(i.e. trader joes) and they are flavored in many different ways. I highly recommend them for taste alone, but they are also packed with protein.

    I am a thick souled brother, I lift heavy objects, police the streets, play rugby, rock climb and I haven't had meat (or fish) in almost three years, so it can be done.
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    Aug 04, 2009 6:39 AM GMT
    Also Clif Bar makes a protein bar called Builder Bars, 20g of protein and I believe it's vegan, not just vegetarian. I'd say check it out, the ones I've had were tasty as far as protein bars go.
  • metlboy

    Posts: 105

    Aug 07, 2009 3:40 AM GMT
    I buy Builder's Bars by the case. They're quite good and don't have that "chewing on tar" feeling that a lot of protein bars have.
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    Aug 07, 2009 3:42 AM GMT
    Nothing to add here. Great ideas suggested already.
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    Aug 07, 2009 3:49 AM GMT
    Well, I'm a vegetarian, and a bit part of my working with the Nutrition for You program was to increase my protein intake. I also don't eat eggs (after many years, I think I understand that it's a sulfur sensitivity).

    My main protein sources have been cottage cheese, protein drinks, and mock meats (tempeh, Lifeline products, tofu pups, etc.) Quinoa is also great (just had it for lunch today). I'm always looking for more.

    I would sort of agree with Trab's descriptions of the different types of vegetarian, but would say that most vegetarians don't eat fish. I would call that a "non-red meat eater" instead.
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    Aug 07, 2009 8:27 AM GMT
    *vega whole food optimizer, ,amazing product, used by ufc fighter danzig and bif naked...


    *check it out on sequel naturals website. read up about their antioxidant oil blend and preworkout drink mix

    *the thrive diet, written by brendan brazier, a vegan proffesional ironman athlete.
  • Posted by a hidden member.
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    Aug 07, 2009 9:11 AM GMT
    trab saidThere are many types of classifications that people use as an umbrella "label" for their dietary lifestyle -

    vegetarian (all encompassing, would likely imply to some the consumption of eggs, dairy, possibly fish)

    lacto-vegetarian (dairy, but no eggs - possibly fish)
    lacto-ovo-vegetarian (dairy and eggs - possibly fish)
    ovo-vegetarian (eggs, but no dairy - possibly fish)
    pesco-vegetarian (vegetarian who also consumes fish..)
    vegan (no animal products, incl. fish, eggs, dairy, honey, etc)

    As a vegetarian (lacto-ovo), I do not personally feel that fish falls under the category of 'vegetarian', but as I said it's a label used in an effort to let people know about dietary lifestyle. But at the end of the day, that's all it is - a label, like any other, that typically has personal values/meaning and gives others something to "understand" you by.


    NO! We Lacto Ovo Vegetarians DO NOT eat fish! What is the point of eating dead animal flesh if you are a Vegetarian?
    And Vegans MOST CERTAINLY DO NOT eat fish!!!!

    -Keith
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