Converting back to being a vegetarian

E

edie

Cathlete
I started adding fish to my diet in 2001 - but was a vegan for about 5 years. Two of which I did a pure raw food diet. Now I'd like to convert back, but I'm a little concerned about the switch in diet affecting muscle mass/gains and performance.

Could any of you vegetarian/vegan ladies tell me if you are able to work out intensely with Cathe and if you are able to easily keep your muscle gains. When I was a vegetarian, I wasn't working out as intensely as I am now with Cathe, so I really don't know how the switch will affect me.

Thanks so much. Edie
 
I'm a vegetarian (eat dairy; eggs rarely) and I've very recently made some big changes to my diet. I realized I wasn't getting near enough protein, and that's why nothing was happening. Your body needs protein to build muscle, period.

I've been adding lots of tofu/veggie crumbles to my meals, low-fat cheese, Fage yogurt, all food packed with protein. I flirted with the idea of trying to choke down tuna or chicken for the protein, but it grosses me out, I hate all forms of meat and just can't do it.

I still eat about the same number of calories, but try to get at least 100 grams of protein a day....I'm trying to get it to 120, but without having to take any supplements. I want to eat food. Before I probably only got 60 or so, which was in the RDA, but not enough I think. I feel different already. I'm doing PUB/PLB and going as heavy as I can. I did leg presses with 40 pounds! That would never have happened before! :)
 
Wow, Shelley! Awesome muscles!

(Note to self: Do not piss Shelley off at the July road trip!!!):p
 
I'm a vegetarian and have been since 1989. I eat dairy and eggs every once in a while. Occasionally soy/tofu products if I'm in the mood. I don't really worry about counting protein grams. I just make sure I eat a balanced diet - lots of beans, because I really enjoy them. I've never had a problem building muscle or strength. I'm not concerned with "big" muscles, as in body building, though. I don't have a photo like Shelley, but I've been told that my biceps "pop." :7
 
Boy, if that photo isn't reason enough to go veggie, I don't know what is!:eek: Wow Shelley, you are cut and look amazing!
 
For me, my muscle gains when I'm working out right (um...not like right now, when I've been on a lull for too long, letting other obligations keep me from a regular workout routine, and especially from more intense weight workouts :-( ) are just fine. I'm able to workout intensely with Cathe (and Tony Horton), and for some body parts and moves, lift heavier than Cathe. I've never had the 'look' Cathe, Jai and Lorraine do, but I'm more endo/ecto than them (and a hard gainer), and am not striving for that look anyway. (Right now, I'm softer than I want to be, but it's not due to diet: it's due to not working out as consistently as I should...but don't tell anyone!)

I make sure to have about 20 grams of protein 3 times a day (a protein smoothie in the a.m. if I don't feel like making breakfast, some lentil soup at lunch or dinner, etc.) and the other foods I eat probably bring my protein up to around 70 grams, which I think is plenty.

I think nutrient timing is important: make sure to have a 4-to-1 carb-to-protein feeding after an intense weight workout.

Also, quality of protein is important: hemp protein is probably the best plant-based protein, as it is a complete protein and contains a type of protein that is easily assimilable. Second to that, I'd go with a pea/rice protein (or yellow pea protein). Soy is a complete protein, but pretty much all non-organic protein powders are GMO, and made from concentrated or isolated protein, which I find questionable (I prefer soy FOODS, like tempeh, tofu, edamame). Soy is also hard for some to digest. When I switched from soy to, first, pea/rice protein then hemp protein, I discovered that soy protein was the culprit that had been making me gassy (TMI?).

I see no reason why being a veggie would affect performance negatively. In fact, several studies show that a vegetarian diet improves endurance. (But if you THINK that it will affect your performance negatively, then it very well might!)

I would discourage you from going back to a pure raw-food diet (if that is your intent). I've read up a lot on raw foods, and tried it out myself, and nothing convinces me that it is tenable in the long term. It's hard to get sufficient calories without excess fat, IMO. And many raw-foods diets seem too heavy in either fruits or nuts/oils. I think an 80% raw-food diet is doable and healthy, and allows sufficiently for calories from cooked foods that are not necessarily high in fat.
 
Thanks everyone!

Shelley - you look amazing! Was that after P90X? I think I remember seeing that photo before?!

I've always loved the idea of being vegetarian/vegan. I'm allergic to soy, eggs and dairy - so it's easy to be vegan for me. I'm just worried about having enough energy to push heavy Cathe workouts. I've always lifted weights as a vegetarian, but not at Cathe's high intensity. As a pure vegan, I once lifted the entire stack of weights on the standard leg press machine for 4-6 reps! So I was strong, but was worried about in the long run of having deprived myself of quality protein over a long period of years, and how it would impact my health. After reading Quantum Wellness, I'm ready to make a change to help save animals and the environment.

I'll probably transition slowly, so I do not lose too much weight at once. I'll cut out everything but fish, then slowly add more and more beans to my diet. I take a pure rice protein for a supplement that works well for me.

Any other comments are so very appreciated!

thanks again! Edie
 
What I would really like to do is look at all your vegetarian tongues! Yes - that is right! As an acupuncturist, we can see if the body has become blood deficient just by looking at the tongue. So if anyone wants to share a picture of your tongue, that would be so helpful. We can also see other deficiencies, as well as other conditions by viewing the tongue as well.

thanks so much! Edie
 
Just checking this out to see what types of proteins you veggies are eating and, WHOA ! Nice picture Shelley !

So Kathryn, the hemp protein keeps the gases at bay? I have noticed that the whey protein can be a problem.x(
 
>So Kathryn, the hemp protein keeps the gases at bay? I have
>noticed that the whey protein can be a problem.x(

I haven't noticed any problems with hemp, pea or rice proteins (but soy...oy!)
 
I follow a vegan diet and have no problem building muscle. I also do not eat soy, tofu or veggie burger type products. I get my protein from greens including spinach, kale, bok choy, collard greens, etc. I have kale, spinach and collard greens in my morning smoothie. For lunch I always have a large salad, and for dinner some cooked vegetables such as steamed veggies, soup, etc. Many vegetables have as much protein as meat if you compare them on a calorie by calorie basis instead of portion size. If you are wanted to go back to being a veggie I recommend reading "Eat for Health" by Joel Fuhrman.

Good luck!
Monica
 
Oh yeah,
I also get protein from raw seeds and nuts. Raw pumpkin seeds and sunflower seeds are my favorite!

Monica
 
>I also get protein from raw seeds and nuts. Raw pumpkin seeds
>and sunflower seeds are my favorite!

Yum!
I just got some "Go Raw" raw, sprouted sunnies and pumpkin seeds from www.veganessentials.com . They are SO good (I like to throw them in salads, as well as eating them by the handful).
 
> Many vegetables have as much protein as
>meat if you compare them on a calorie by calorie basis instead
>of portion size.

I'm on the same page as Dr. Fuhrman for a lot of things, but I find his constant comparison of protein of greens vs. other foods by calories somewhat misleading. You have to eat a lot of greens to get near the amount of calories in some other more calorie-dense protein foods (like beans). It just seems like he's working 'fuzzy math' in this case.
 
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