Guest guest Posted August 31, 2005 Report Share Posted August 31, 2005 http://www.vrg.org/journal/vj2003issue4/vj2003issue4weight.htm Thanks to all of you for your responses to my query. I did a bit of searching and found this cool site. The information was interesting. It was mainly for hardcore and professional vegan " ahnold-type " weightlifters but did make some comparisons to ovo-lacto and me@t eaters. In summary and for anyone interested out there in lurkdom land, here are a few paragraphs that helped some of my questions... S. ---- For this reason, vegan weightlifters should make an effort to also select high protein foods. Legumes, soyfoods, and wheat gluten (seitan) are the typical vegan foods highest in protein (Table 2). It is also possible for vegans to take a protein supplement, though this is not necessary. If vegans do supplement on occasion, Naturade makes a number of vegan protein supplements, including a soy-free protein supplement for those allergic to soy or who do not want more soy in their diet. Most health foods stores can order these if they do not carry them. Table 1: Suggested Protein Intakes g/kg of body weight g/lb of body weight g/day for a 180 lb person RDA for Protein4<http://www.vrg.org/journal/vj2003issue4/vj2003issue4weight.htm#r4> Adults 0.80 0.36 65 14-18 year olds 0.85 0.39 70 Tarnopolsky et al.2<http://www.vrg.org/journal/vj2003issue4/vj2003issue4weight.htm#r2> 1.1 0.5 90 1.5 0.68 123 Lemon et al.1<http://www.vrg.org/journal/vj2003issue4/vj2003issue4weight.htm#r1> 1.65 0.75 135 *Table 1* lists protein intakes suggested by various sources. Protein needs are normally stated in grams of protein per kilogram of healthy body weight. For the reader's convenience, the numbers are translated into grams of protein per pound of healthy body weight. As an example, grams of protein per day for a 180 pound person are listed. Table 2: High Protein Plant Foods Serving Protein (g) Wheat Gluten (Seitan) 3 oz. 22.5 Tofu 1/2 cup 10-20 Veggie Dog/Burger 1 6-18 Cooked Soybeans 1/2 cup 14.3 Texturized Soy Protein 1/2 cup 11 Soymilk 1 cup 5-10 Cooked Lentils 1/2 cup 8.9 Peanut Butter 2 Tablespoons 8 Cooked Chickpeas 1/2 cup 7.5 Sunflower Seeds 2 Tablespoons 5 ---- All vegans should pay attention to omega-3 fatty acid intake. As an essential amino acid, omega-3 helps to conduct nerve impulses; to form the membranes around the brain, heart, muscles, and other organs; and to maintain optimum cardiovascular health. These needs can generally be satisfied by taking a teaspoon of flaxseed oil per day. Ground flaxseeds, canola oil, and walnuts are also good sources of omega-3 fats. ---- During Workouts Carbohydrate supplementation during weight training may be beneficial for promoting higher quality training and perhaps improving muscle gain. Ingesting carbohydrates during resistance exercise has been shown to increase the number of sets and repetitions before exhaustion.10<http://www.vrg.org/journal/vj2003issue4/vj2003issue4weight.htm#r10\ >For example, one good vegan source is R.W. Knudsen's Recharge (7 percent sugar), a sports drink without artificial ingredients that is available at most natural foods stores. Also, fruit juice diluted at a rate of 1 part juice to 1 part water will provide a sugar content comparable to sports drinks. ---- After Workouts To my knowledge, only one study has looked at post-training meals and muscle protein synthesis. Doi et al. found that eating a supplement of protein (10 g), carbohydrate (7 g), fat (3 g), and a third of the RDA for vitamins and minerals immediately after, versus 1.5 hours after light resistance exercise, may reduce nitrogen losses and increase resting metabolic rate (indicating that muscle mass may be preserved).16<http://www.vrg.org/journal/vj2003issue4/vj2003issue4weight.htm#r16\ > ---- Summary While there is no evidence that vegan weightlifters need to take creatine to achieve maximum results, it appears to be safe in the amounts that have been studied, and it could possibly improve performance. Supple-ment companies claim creatine is not synthesized using animal derivatives.24<http://www.vrg.org/journal/vj2003issue4/vj2003issue4weight.htm#r2\ 4> ---- Tofu Smoothie *(Serves 1)* This smoothie is quick to make and provides protein and fat, in addition to the carbohydrates typical in a fruit smoothie. I make twice what I need and keep the other half in a container for a future meal. - 1/2 block of silken tofu - 1-2 bananas - 1-2 cups of frozen fruit - 1-2 cups of fruit juice Put tofu, bananas, and frozen fruit into a blender. Cover 3/4 of the ingredients with a fruit juice of your choice. Blend until smooth. - Total calories per serving: 391 - Carbohydrates: 79 grams - Sodium: 17 milligrams - Fat: 6 grams - Protein: 12 grams - Fiber: 8 grams Jack Norris is the President of Vegan Outreach and author of the newsletter Making Sense of Nutrition Research. His site, www.JackNorrisRd.com/links<http://www.vrg.org/journal/vj2003issue4/www.JackNorri\ sRd.com/links>, has links to articles about weight-training methods. Quote Link to comment Share on other sites More sharing options...
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