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0

Look for the book Eat and Run by Scott Jurek. He lists many recipes for vegetarians and this includes some vegan ones too. He is an ultra marathoner (living) legend and has had this philosophy of getting enough protein in mind from the beginning of his career.


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No, this is not ok. Let's run some numbers. As an example, lets assume you are a 6' tall, 25 year old male weighing 180 lbs. This person will have a Basal Metabolic Rate (BMR) of right at 1900 calories per day. It's actually slightly higher, but 1900 is good enough. That is how many calories he would need if he simply laid around, and breathed in and out ...


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Your post exercise meal should be a mix of carbs and protein. Fast or slow absorption has not been shown to be an issue for amateur athletes--adequate protein intake is an issue. For a vegan this could be any mix of foods which should be part of your existing diet. Emphasis should be placed on proteins which have a higher completeness score and high ...


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Vegan protein sources: Green peas - Black eyed peas have more protein but are harder to come by. Nuts - Includes cashews, walnuts, almonds, peanuts... Tofu Quinoa - my personal favorite. Very tasty and fills multiple needs, namely protein, many minerals, vitamins, also carbohydrates and fiber! It is the ace of vegan foods. Beans Soy Lentils Tempeh Seitan ...


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Veg foods that are rich in protein- Nuts(almonds, peanuts, etc) - Contains healthy fats too. Milk - 80% Casein which is a slow release protein best before sleep. If you are looking to gain weight - GOMAD(gallon of milk a day) Soy - Avoid too much of it as there are studies which shows it increases estrogen levels. Whey Protein - High biological value and ...



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