Low calorie complements to legumes for complete protein
I've been trying to optimize my vegan diet to reduce calories and increase the percent of calories from protein as high as possible without supplements (30% protein is a reasonable ideal for maintaining / gaining muscle while losing bodyfat). This is pretty easy since I like leafy greens and legumes, and can do without the junk carbs (ex. fruits, sweets, potatoes, rice, and anything else with a low protein percentage). Unfortunately this still leaves me with too many carbs due to grains (wheat, corn, etc), which also constitute the most highly processed and calorie-dense / nutrient-poor part of my diet.
Unfortunately I'm not sure how far grains can be reduced, because my main source of protein, non-soy legumes, are not a complete protein, and require the amino acid methionine, which in vegan diets traditionally comes from grains. Could someone point me to a way of making beans into a complete protein while adding as few non-protein calories as possible? Does anyone here take methionine supplements? Are there any side-effects?
Thank you in advance!
No idea, but I eat oatmeal and Trader Joe's multigrain (rye, barley, oats, and wheat) hot cereal for my grain.
I don't try to get anywhere near 30% of my calories from protein, though. That's a lot. I look to the China Study (6% to 10%) and I think most Americans get (15%).
This article may or may not be helpful: http://www.raw-food-health.net/VegetableProtein.html
^^What did we do before Wikipedia?
The section below the linked one may also be relevant.
Moringa is great stuff! :)>>>
I did a quick search for it + methionine and, lo and behold, it does have it!
I don't know where you live so I'm not sure you could get it fresh, but it's sold dried as a supplement. We grow it in our yard and add it fresh to dishes.
I've heard of a few MMA fighters that are vegan: http://astigvegan.wordpress.com/tag/mma/
After many years of searching, I've never ever seen a long-term vegan bodybuilder who didn't look skinny and awful. All people who look good and achieve high performance eat lots of protein. Schwarzenegger says 150-300g protein (30-50g every 3 hours), 60-100g carbs (after exercising), and don't avoid unsaturated fats. Kurt Angle says 350-400g of protein, 150-200g carbs, and 55g fat. That's probably a little extreme for most people, but 30% calories from protein is a reasonable amount.
Not a body builder but I hear he's a pretty good fighter.
have you looked up Robert Cheeke at all? He's a professional vegan bodybuilder and has written a book or two. When it comes to working out on a vegan diet, he's the one I send people to for info.
He looks amazing and is a long term vegan body builder that does not look skinny and aweful.
Do seseame seeds have the nutrient you need, so what about tahini...can you eat hummus?
I posted those links for you in response to your "I've never ever seen a long-term vegan bodybuilder who didn't look skinny and awful" comment... thought you might find them helpful. Oh well! Good luck with your search.
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potatoes and rice are junk carbs? really? Theyre not exactly white bread and sweets. More healthy grains would probably do you good, and sort out your protein issue.