Hey Vegans - I need your help about protein & fitness.

Tuesday, April 24, 2012

I'm working on a personal fitness goal which requires some intense swimming and someone suggested that I need to intake grams of protein to the tune of 50% of my body weight - per day - so currently we'd be looking at needing to intake about 79 grams of protein per day. I bought some brown rice protein (15 g protein per 110 cal for one serving) but I could use some more ideas to help me get to this goal and still continue as I have been - doing so well.

Thanks in advance for your help!
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Member Comments About This Blog Post
    Hi Alan, I'm not training for the Olympics -- but my body might think so... I'm working almost daily on swimming that is tiring for my muscles. I don't want to over do it, I think currently I consume between 28-44 g of protein a day. I bought brown rice protein powder to consume after one of these workouts (only adding a mere 15 g of protein) to help with recovery. After all that I've read I am not sure what to think about consuming protein for muscle recovery any more. Thanks for your thoughts.
    2190 days ago
  • BILBY4
    Unless you ARE training for the Olympics you do not need massive amounts of protein. A small, protein rich snack after a workout - between 5 and 10 grams is sufficient - will assist your body in undertaking tissue repair and muscle growth. Aside from that you need a balanced diet with a reasonable amount of protein. Don't forget that even water can be toxic if overconsumed and it's certainly the case with protein.
    all the best,
    2190 days ago
    I highly suggest checking out "Thrive Fitness" by Brandon Brazier. He's a vegan who has the science, techniques, and great recipes in his book for athletes who are vegetarian and vegan. He's a bicyclist, and has also participated in the Olympics on a plant-based diet!
    2191 days ago
  • DS9KIE
    i think what ERPARA said is true but you could add beans, tofu and greens. You could make a green smoothie and you could add your protien powder and i bet that would be an easy way to get your protien.

    Oh yea hemp and chia seeds are good and you can add those to the smoothies too.
    2191 days ago

    Comment edited on: 4/24/2012 7:54:25 PM
    When we did the Engine 2 28-Day Challenge, I tracked EVERYTHING, and it looks like I was almost always getting the numbers in protein that you're talking about. I did not take any supplements or protein drinks - there is protein in almost everything you're eating if you're eating a healthy, natural plant-strong diet.
    That being said, I love to keep nuts around - you just have to be cautious on serving sizes and not eat a whole big bag of almonds! :)
    By the way, I was training for an olympic triathlon when we did our 28-Day Challenge - so I was doing exactly what you're talking about.
    (and I'm now training for a 70.3 triathlon - so even more demanding, and I'm still not using protein powders...)
    2191 days ago
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