Protein Sources Vegetarian Style

I get a ton of questions about what I eat specifically when it comes to protein.

First, fellow veggies, read. You have to read everything. Not just labels but also about the proteins you are ingesting. The more you understand your food the smarter you can be about your choices. You need a combination of proteins sources, which means thinking ahead.

When I decided to change the way I ate as a veggie I read constantly. I made it a priority to find where and how I could get my sources of protein. I have to always be thinking about what that source is and how much I need. I've written posts in the past about how being a healthy veggie is work. You chose to eliminate foods that could make your weight loss and muscle gain much easier. The thing is if you're smart and do some research, you can be healthy and it becomes routine and not a chore.

Being veggie really isn't different then being an omnivore. I tend to choose a main protein and then multiple veggies that I just steam and flavor differently with spices. I know that might sound boring, but it's extremely easy to eat that way and very quick. Steaming or sauteing veggies usually takes less then 5 to 10 mins at most and because of the nature of vegetable based proteins they take less time to cook then meat.

As you might imagine there can be some really overly processed stuff out there that isn't that great for you in the long run. The one thing is to really watch your salt intake. This is something I'm constantly checking labels for and a lot of "mock" meats contain very high levels of sodium. Obviously salt can't be totally avoided, but I try to choose the best and I can and also drink tons of water just to flush my system.

I recently wrote down a list of proteins and the companies I usually purchase them from for a friend who is training people with this diet choice. It's very tough to tell someone just to eat protein that doesn't even know what their choices are!

I want to preface this list by say a few things. 1: I'm not paid by anyone to say the following, I don't have stock in any of these companies nor would I continue to use their products if they drastically changed the way the were made or their ingredients. 2: I know what I like may not suit every one's tastes. 3: I'm not a dietitian, I just know what I eat and how it's helped in my success.

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WestSoy

This company makes milk as well as my most consumed protein Seitan. It comes in many forms (cubed, crumbled, strips) and you can do almost anything with it. I usually just add a bit of olive oil to a pan and cook it till it's golden brown. It's very hard to screw up cooking it because, it's already cooked when you get it. You could bake it or microwave it just as easily. Just know that Seitan is not made from soy beans, but Wheat Gluten. That's its only downfall if someone was sensitive to gluten. Good thing, this is the highest concentration of protein to carbs I've been able to find. It's low in sodium, low in fat and very filling. This is my number 1 source of protein besides eggs.

Fieldroast Grain Meat Co (http://www.fieldroast.com/)

This company makes amazing sausages, but other products as well. They are a little higher in calories, but on days I work out hard I make sure to eat 2.

 
Turtle Island Foods (tofurky.com)
These people are really better known as the "tofurky" people :P They make a really super selection of Tempeh products I like which is made from soybeans. They also make many other items as well.

Fresh Tofu Inc. (http://www.freshtofu.com/)
This company is my main go to for tofu. They are an organic company that has very high quality products.

LightLife (www.lightlife.com)
This company is ok for somethings. I'm not to keen on their taste, but their Smart Strips are good in stir-fry medleys. Also the plain cutlets are probably the best as you can flavor them anyway you like. They also make Tempeh that is either soy or grain based, it's in "brick" form which means you can cut it anyway you like!

Boca & Morningstar
I hesitate to put these companies down and I don't really consume them very often. They tend to be overly processed for me and usually contain a lot of salt and too many carbs for the protein you do get. That being said if you want a veggie burger the bare bones "plain" ones aren't horrible. I also get the "crumbles" if I want to make tacos or something that needs a ground beef substitute.

Optimum Nutrition (http://www.optimumnutrition.com/)
I put this company down as it's the one I use for my protein powder and bar supplements. They are the high quality you'll get for the price and the most tasty as supps go. I know this can be scary for women as supps seem like a very "male" thing, but I swear by the PRO COMPLEX formula as it is made from a combination of proteins and has a fantastic blend of vitamins, minerals and BCAAs. 1 scoop is 30 grams of protein and less then 135 calories. I never usually do 2 scoops as suggested unless I just killed myself working out. 60g of protein at once is a bit much.


MHP (Maximum Human Performance) Power Pak Pudding: 
This is something I just recently found because it's a very very new food and expensive. The thing is it's the perfect "cheat" food without really cheating. I have a chocolate tooth. I've given it up mostly, but there are times when I need something. This pudding is the most amazing find in my protein sources. It's also lactose free and sugar free. If you could manage to eat a whole can (which I can only usually do half because it's soooo filling) it's stats will surprise you. 190 Calories, 4.5 fat, 9 carbs, 30g of protein. This is literally almost a meals worth of protein in pudding form. If you're going to indulge be smart, I don't need another chocolate bar as long as I live while this stuff this on the market.


Organic Eggs & Raw Nuts
I eat plenty of free range organic eggs and fair amount of nuts - usually no more then a fourth of a cup of any 1 type of nut and ALWAYS raw unsalted. Almonds, Walnuts and Soynuts are my staples and I get them raw in bulk at Whole Foods.

I hope this helps little bit as even just a starting point. I know depending on where you live you may not have access to all of these companies, but find out where you can get proteins like these and send requests to your local grocery if you can. A lot of places are willing to order items for you, or try a line if a customer requests it. You can also order just about anything online these days, alternate protein sources can be an added expense, especially organic ones. It's your health though, which I personally feel your can't put a price on :)

Supplementation Without Representation

sup·ple·ment

1. Something added to complete a thing, make up for a deficiency, or extend or strengthen the whole.

I've been thinking about writing this post for awhile now and what's pushed me to go through with it is the recent abuse of supplements I've seen.

I would never ever name names, but I know a few people ignorantly supplementing. For whatever reason they are putting things into their body they believe will transform them, yet they don't exercise on a regular basis and don't have the best eating habits. They are also abusing stimulates and thermogens (aka fat burners) believing this alone will help them lose weight.

I'd like to believe that about 90% of people shouldn't be supplementing with anything more then maybe a protein powder and a decent multi-vitamin. This is because people don't research what they are putting into their body and how they are using it. They are literally pissing away expensive supplements without using them properly believing that if they shop at their local GNC it makes them serious about fitness.

I really believe you should not supplement unless you are:
1. Training with extreme dedication pretty much 5-6 days a week with hard set goals.
2. Know your body & mind intimately and have a firm grasp on good diet on how outside forces effect you.
3. Are educated so thoroughly on what you are taking that you could write a research paper on it blindfolded.

So why do people take supplements?

Well for one if you take them properly they can really help you get great results and help with recovery from your training. This is only with an already good diet and exercise plan though. Supplements aren't magic, you can't just start taking things and expect your body to change before your eyes. It's why I personally think that supplement companies shouldn't be allowed to advertise like they do.

Look in any fitness magazine and you will see every ad under the sun full of crazy ripped, glowing gorgeous bodies tell you if you take whatever it is they are taking you will look like them. WRONG!!

It's so wrong there should be a huge disclaimer.

You should already know how your body works and what your goals are before you put anything into it besides food and water. I must of read for months about certain supplements before even THINKING about taking them. I've been extremely careful and kept detail notes on how I feel and how I'm making progress.

One reason I also supplement is being a vegetarian and pumping a lot of heavy iron along with very intense cardio each week has its challenges. Because I don't eat meat there are components lacking from my diet that I want and need to get. I have to consume a lot of protein - a lot - especially if I want to see builds in lean muscle mass and be able to keep it. I found supplementation has been a tremendous help in this lifestyle choice, I know for a fact it's been one of the reasons I've seen such great progress.

That being said your body cannot live on sups alone. You need real food in conjunction with sups or they are useless. You also need to know what times to take them so that they benefit your body in the best possible way and know when to cycle off and stop taking them so your body doesn't get use to them (they won't be helpful if you over use). If this sounds like too much work you're right, it is. If you aren't willing to commit to learning it then you shouldn't be doing it... period.

I'm not sure I want to give a laundry list of what I supplement with (though my stack is very small in comparison to what a lot people take). I don't preach taking them and I don't want people to think it's the only way to get results. I didn't start supplementing with more then just a very basic protein & multi until about two and half months ago, so it does go to show you that my losses in fat and inches go to good old fashion diet and exercise.

I will throw props to Optimum Nutrition as I'm a very proud user of their supplements. They are forth coming with detailed information on their products and produce them with a level of quality that surpasses a lot of supplement companies out there. They are one of the few companies that produce many different forms and combinations of protein powders, including an all natural variety which I love. They also make a great woman's multi and I live and die by since it's the only one I've ever taken that doesn't make me feel sick to my stomach. I've recommended them as a source of protein to many people, but you still should READ THE LABELS. Know what's in it and what it's doing for you

Bottom line supplements are there to help fill a gap/deficiency in your diet and help assist your body in intense training. They should never ever be used without proper education of what they are and how they work with the right conditions and lifestyle. They can be very expensive and some, depending, can be dangerous if not taken properly (especially stims and thermogenics!).

If you don't know what is it, what it does or why it works you shouldn't be putting it in your mouth and don't let any amount of advertising change that. Be smart and safe with your body you only get one.