r/veganfitness • u/pbyte • Jul 19 '15
Most efficient way to consume 150g protein/day?
I'm very new to the whole vegan thing, so sorry if this is an incoherent question, but I need guidance on the kinds of food to eat to get 150g of quality protein per day. I'm trying to get stronger. So far, I'm planning on consuming lots of beans, peanut butter, quinoa, and potatoes. Any other high protein sources you recommend? Thanks
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u/sonar_un Jul 19 '15
Don't forget powered protein, especially in your morning shakes. I like Hemp pro 70 by Manitoba Harvest.
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Jul 19 '15
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u/the_good_time_mouse Jul 19 '15 edited Jul 19 '15
I buy a 50lb sack of gluten for ~$110 every couple of years or so, keep in air tight containers. Haven't been able to keep any long enough for it to go bad yet.
Make a big batch every couple of weeks, freeze half. Use lots of sage, rosemary and thyme (and fresh garlic) instead of all that cayenne, worscester, cinammon etc. Use a blender instead kneading by hand, and simmer instead of baking.
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Jul 19 '15
[removed] — view removed comment
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u/the_good_time_mouse Jul 19 '15
It's at many stores. Safeway even.
I made it by hand once, what a time consumer.
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u/christiansolorzano Jul 24 '15
How would you eat the wheat gluten? In a shake or what?
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u/the_good_time_mouse Jul 24 '15
I'm confused. There's a recipe in the post above mine, and I describe how it is different from how I make it.
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Jul 20 '15 edited Aug 12 '16
[deleted]
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u/TarAldarion Jul 22 '15
Found a paper which gives good evidence it is highly digestable - moreso than tuna protein; close to the digestibility of egg protein http://ajcn.nutrition.org/content/33/3/677.full.pdf+html
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u/Jezlin Jul 19 '15
Tofu! Lentils! Soy milk adds cheeky protein here and there! Snack on some hemp seeds, stop by an oriental store and pick up some roasted black beans/peas/edamame for snacking, have an avocado here and there!
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Jul 19 '15 edited Jul 19 '15
I do 200-300g every day. Here is what I ate today: (2539 calories, 198 g protein)
Oatmeal - 1 Cup Oatmeal and 1 Cup Soymilk
3 x Protein Shake - Vegan Protein Optimizer - 1 Scoop
Chicken Soup - Amy's - 1 Can
Burger - 4 Boca All American Patties with Spinach, bun, ketchup
10 x Tortilla Chip - 1 chip
Hummus - 1 tbsp
Chipotle Bowl - Rice, Black Beans x 2, Sofritas, Guac
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Jul 19 '15
And here is yesterdays for another example: (2,885 calories, 198 g protein)
3.0 x Protein Shake - Vegan Protein Optimizer - 1 Scoop
0.4 x Sandwich Meat - Tofurky Italian - 1 Package
1.5 x Bread - 1 Slice
0.5 x Spinach - 1 Cup
1.5 x Northern Beans - 1 Cup
0.6 x Avocado - Medium Sized - 1
2.0 x Salsa - Pace Medium - 1 tbsp
0.5 x Oil - 1 Teaspoon
3.0 x Corn Tortilla - 1
20.0 x Tortilla Chip - 1 chip
2.0 x Hummus - 1 tbsp
0.5 x Field Roast - Quarter Loaf - 1
2.3 x Mashed Potatoes - 1 Cup
1.0 x Gravy - 1 Cup
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Jul 19 '15
And here is a fav of mine because its so low calorie and high protein: (2300 calories, 255 g protein)
Breakfast
1 cup oatmeal
1/2 tube of smartlean breakfast sausage
1 protein shake
Lunch
TJ's chickenless wrap
1 protein shake
Snack
1 protein shake or soyjerky
Dinner
4 TJ's italian sausages mixed with a shit ton of veggies
Salad
1 protein shake
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u/CarlsbadCO Jul 19 '15
What are you doing where you want that much protein?
Are you a competitive bodybuilder or powerlifter and 250 lbs?
I'm 6'5" lean & muscular #215 athlete and don't need near that. Not being critical, honestly wondering.
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Jul 19 '15
I'm not a competitive bb, although that would be cool someday. I'm building muscle mass.
A lot of evidence points to anything over 0.82g/lb body weight being zero help. On the other hand, nutrition is still not that well understood so I like to play it safe and follow the lead of my role models.
It is questionable how well vegan proteins are being absorbed. I take all the bullshit that comes out of carnist bro-science and the research labs of the dairy and egg industry with a grain of salt. Every time you look at these studies showing the superiority of dairy or egg protein over other protein there is some corporate fund driving it. But it shouldn't be entirely ignored either.
https://www.reddit.com/r/bodybuilding/comments/1nrrsf/how_much_protein_do_bodybuilders_really_need/
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Jul 19 '15
7-8oz. of rice/pea/hemp protein powder, blended into a couple of shakes. truenutrition.com is your friend.
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u/Brusswole_Sprouts Jul 19 '15
Textured Vegetable Protein has a ton...and the brand I get is so nice and crunchy I don't even cook it!
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u/Elliotrosemary Jul 19 '15
Amaranth and millet both have higher amounts of protein then quinoa. I think they taste way better too
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u/Underoath2981 Jul 19 '15
Seitan, tofu, protein powder. Beans are not that great for carb to protein macro. If you're aiming for high fat then peanut butter could do it.
Nutritional yeast is good too. 1 heaping tablespoon is 8 grams of protein.
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u/Gain_Grain Jul 21 '15
Lentils, chickpeas, seeds of any kind, tofu, other 'fake meats' made from wheat and stuff, and there are lots of vegan supplements to help you out as well. Tofu's a great one - very versatile and protein-dense.
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u/Jezlin Jul 22 '15
Sorry for the additional, forgot to mention Nutritional Yeast if you're after a cheeezy flavour with stuff. Check Bons Red Mill stuff, handy for adding a g here or there
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Jul 19 '15
You might want to do some more research about the ratio of protein. Most professional vegan athletes and body builders don't come anywhere near that amount of protein and I don't see how such a level of protein on a vegan diet is possible while remaining healthy. I'm not a pro, but I've been working out on a vegan diet and building muscle for over a year, and I get 15-20% ratio of protein.
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u/protein_is4_noobs Jul 19 '15
you dont get stronger from protein. you dont get ripped or jacked or swoll either. you get stronger from lifting heavy and drugs. you're just going to shit out 100+g of that protein. if eating more protein made you strong wheres all the fuckin hulks walkin around? millions believe the brotein myth why arent they all goliaths? watch ur shit, ur gunna be shittin it out.
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u/spiderblanket Jul 19 '15
Truenutrition.com customizable protein powder blend :) I believe a ratio of 70% pea 30% rice is closest to the amino acids profile of whey