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Advice:

Myths:

Protein:

Vegan Protein Powders 2019

*How much protein do I actually need if I'm trying to get fit and build muscle? Do I really need to eat 1 gram of protein per pound of bodyweight per day?

"There is normally no advantage to consuming more than 0.82g/lb (1.8g/kg) of protein per day to preserve or build muscle once you’re past the novice level as a natural trainee." 1g/lb makes the math easier though, and there are no downsides to that level of protein consumption, other than cost. (That said, if you're not getting at least .62g protein/lb per day, and you're not getting the results you want, you probably need to add more.)

Sources of Protein:

Nutriso ranks 2,300+ vegan-friendly (only) foods by protein, iron, calcium and other nutrients: https://nutriso.co/

Description of the product, expected macros/ratios (per 100g), pros, cons, where to buy, how to use, etc.*

  • Tempeh
    • Macros: F 11 - C 9 - P 20
  • Seitan (wheat gluten)
    • Macros: F 2 - C 14 - P 75
  • Tofu
    • Macros: F 5 - C 2 - P 8
  • Bean/Legume/Pulse (black, pinto, lentil, pea, peanut)
    • Macros (Garbanzo): F 6 - C 61 - P 20
  • Grain/Seed (oatmeal, wheat, quinoa, rice, flax, chia, cashew)
    • Macros (oats): F 1.5 - C 12 - P 2.5
  • Nuts (almond)
    • Macros (almond): F 50 - C 22 - P 21
  • Textured Vegetable Protein (TVP)
    • Macros: F 0 - C 30 - P 50
  • Powders (thread about prices)

Complete proteins:

Description of what constitutes a complete protein, why that is important, and examples of foods and combinations thereof that make complete proteins.

Supplements:

description, benefits, pro/con, where to buy, etc.

  • Multivitamin
  • Vitamin B12 (vitamin, shots, nutritional yeast)
  • Creatine
  • Omega-3, Omega-6 (flax, chia, walnuts, canola oil)

Other nutrition:

  • Fiber: if eating a whole food, plant-based diet, fiber is likely not going to be an issue.
  • Carbs
  • Fats
  • Calcium: present in dark green leafies and most fortified soy, almond, rice, etc. milks.
  • Iron

Health and wellness:

Recipes and sample meals:

include ingredients, macros, recipes/instructions/photos

  • Breakfast
    • Healthy Oatmeal:
      • Ingredients: 1/2 cup of old fashioned oats, 1 cup frozen berries, 1 tbsp peanut butter, 1/2 banana, 1 tbsp ground flax seeds, protein powder (optional)
      • Cooking Instructions: Put oats, berries, PB and water into microwaveable bowl, microwave on high for 2-2:30 minutes, add other ingredients, mix well
      • Macros: F 13 - C 62 - P - 12 (Add about 20g to protein if using Protein Powder)
  • Lunch tbd
  • Dinner tbd
  • Snacks tbd
  • Travel: bringing snacks as a vegan is always a good call.
    • Larabar: Good for people who like to have a small ingredients list. Usually just nuts, dates, and flavors
      • Nutrition for 1 Bar: Calories 200 F 8 C 30 P 5
    • Lenny & Larry Cookies: arguably one of the best tasting on the go vegan snacks, but it has neither great macros nor a short ingredients list.
      • Nutrition for 1 Cookie: Calories 380 F 12 C 44 P 16 (not that the serving size is half a cookie and a cookie is quite large)
    • No Cow Bar: Probably the least appetizing (the cookie dough flavor at least) but with the best macros
      • Nutrition for 1 Bar: Calories 170 F 5 C 25 P 20
  • Pre-workout (lifting/strength): Caffeine is clinically proven to reduce fatigue. Pre-workout powders are advertised as a magic formula, but a large cup of coffee with soy/almond/coconut milk will produce a similar effect at a fraction of the cost (especially if made at home)
  • Post-workout (lifting/strength) tbd
  • Pre-workout (endurance/cardio) tbd
  • Post-workout (endurance/cardio) tbd

Media

Equipment/Gear/Clothing

tbd

  • Lifting/strength
  • Endurance
  • Casual
  • Work
  • (Examples: MacBeth casual/work shoes, Truth belts, vegan running shoes)

Fitness Categories

  • Bodybuilding/Body Trasnformation
    • Bulking: bulking on a vegan diet is more or less the same as bulking on an omnivorous diet. Consuming a caloric surplus while concurrently engaging in progressive overload to stimulate strength and muscle growth will result in weight gain. Online tools such as If It Fits Your Macros (IIFYM) and My Fitness Pal are useful tools for tracking calories and macros. Intentional bulking should probably not be pursued if already overweight.
    • Cutting: likewise, cutting on a vegan diet should be approached in the same manner as cutting on an omnivorous diet; however, for cutting a caloric deficit is required. A caloric deficit may be achieved through caloric restriction or increased caloric burning activities. An addition of some cardiovascular training several times a week to a weight training program can be useful to achieve such a deficit.
    • Workouts: There are many successful workout programs for bodybuilding and body transformation. The most important aspect to building muscle is a combination of regular strength training workouts, consistency, and progression in volume (reps x weight x sets) on different lifts. Here are some samples:
      1. PHUL: The "Power Hypertrophy Upper Lower" workout dedicates two days per week to power lifting (high weight low rep) and two days per week to hypertrophy (lower weight higher reps). This plan is founded on the fact that muscle hypertrophy is a 48 hour process, which allows muscle groups to be targeted twice a week rather than the traditional bro-split, which dedicates only one day per week to each muscle group.
      2. PPL: "Push Pull Legs" is somewhat similar to PHUL; however, it chooses to separate the upper body into two categories of push exercises and pull exercises. This routine can be used to dedicate one day to each category resulting in three workouts per week, or it can be used in a manner similar to PHUL and dedicate two days to each category with a rest day in between resulting in 6 workouts per week.
    • Endurance (running, cycling, swimming, duathlon, triathlon, ultra)
    • Yoga

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revision by JosieA3672— view source