Sport Protein for vegetarians

Sport Fitness
J

Jessica M

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Hey everyone,

I'm new to the forum, and this is my first post! :) (Although I have to admit, I've been lurking as a visitor for some time...)

I'm a vegetarian for the simple fact that I just feel better when I don't eat meat. I do eat fish just because here in the north of Spain if you don't eat fish or meat or both, well, you just don't eat. Also I can buy it fresh daily... :jump1:

I just joined a gym at the end of August and I've lost 9 kilos (19.8 lbs) by going 3 times a week (2 hours each time, 50 min. of cardio and weight training). I've only been really watching what I eat (via fitday.com) for about 2 months. But what I'm realizing in the macro breakdown of my daily intake is an ENORMOUS lack of protein and a high quantity of fat - higher than I would like it to be, anyway.

So my question is this: What are some great sources of vegetarian protein? As I said before, I do eat fish but I can't eat it every day. It's a bit expensive to eat every day and I don't want to get sick of it. Also, tofu can be found here but it is also pretty expensive. People in the north of Spain are just now getting hip to vegetarianism.

Thanks in advance for any help you might give me!
 
What about tofu, seitan or textured vegetable protein (tvp)?

I understand that you can get complete proteins but you have combine certain foods to do so. (Unlike animal sources, veggie proteins are incomplete.)
 
That's my problem... That stuff is pretty hard to find here, and when you do find it it's super expensive!

I am looking for some things to add variety to my diet that would bee high in protein and fairly low in fat and calories.
 
From:

Protein
Most North Americans eat too much protein, not too little. Vegetarians, who tend to eat less protein than meat eaters, probably get enough. However, it is necessary for vegetarians to ensure they get "complete" proteins. Protein from plant sources, unlike that from meats, contains only some of the amino acids required by the body. It is essential to obtain a complete set of these amino acids so the body can use them to "build up" human proteins such as hemoglobin and insulin. It is necessary for vegetarians to combine "complementary" foods to ensure they get a complete set of amino acids. These foods do not have to be eaten at the same sitting; they need only be consumed within a few hours of each other. Most vegetarians who always eat a variety of foods get complete proteins. "Complementary" Protein Combinations Include:

Grains + Legumes
Legumes + Seeds & Nuts
Grains + Eggs or Dairy Products
Legumes + Eggs or Dairy Products
Seeds & Nuts + Eggs or Dairy Products

Examples of Grains: Whole Wheat Bread, Pasta, Corn, Rice, Oats

Examples of Legumes: Peanuts, Lentils, Kidney Beans, Soybeans, Yellow, Green and Black-eye Peas, Chick Peas.

Some Foods With "Complete" Proteins:

Peanut Butter Sandwich (Grains + Legumes)
Tacos with Beans (Grains + Legumes)
Macaroni and Cheese (Grains + Dairy)
Tofu with Rice (Legumes + Grains)
Hummus with Falafels (Grains + Legumes)
Dahl with Chick Peas and Rice (Grains + Legumes)
Pasta with Pine Nuts (Grains + Nuts)
Almonds in Yogurt (Nuts + Dairy)
Click to expand...

Don't know if that helps, but it's a start.
 
-tempeh, tofu, beans, peas and lentils
-imitation chicken/meat products that are made from soy
-egg whites and milk products
-whey protein
 
I'm assuming that since you will eat fish, you aren't so strict that dairy products are an option for you.

whey protein pre and post workout would be great.

Cassein protein powder on occasion, but get most of your protein from whole food sources. Fresh fish might be difficult on a continuous basis, but canned tuna is pretty cheap and easy, and it's a great source of protein. Fat free cottage cheese is excellent as well.

I like TVP, but I don't like to rely on Soy protein as a sole source, or even a major source of protein on a day to day basis.

Don't forget to make sure you supplement for essential fatty acids...fish oil and flaxseed/flax oil should be a part of your nutrition plan. Don't bother with fish oil pills and flax oil pills, it takes waaaaay too many to be worth it...get the oil.
 
If fish it too expensive and you are looking for alternatives, you will need to eat what are called complimentary proteins (neither are complete without the other, when eaten together they form complete proteins). Here are some examples:

Grains and legumes eaten together - cornbread and beans, corn tortillas and beans, baked beans with whole wheat bread, lentil soup and rye crackers or whole wheat crackers

Grains and nuts or seeds - PB on whole wheat bread, veg. stir fry w/rice and almonds

Legumes and nuts or seeds - spinach salad w/pinto beans, stir fry veg's w/kidney beans etc.

Just a few ideas to get you going. Hopefully its less expensive and helps you with your protein intake. Good luck, Greg
 
Wow guys! Thanks for the advice! This is all so helpful!

And yes, I do eat dairy. Cottage cheese doesn't really exist here, but we have something similar called Queso Fresco or Queso de Burgos (literally "fresh cheese" or "Burgos cheese"). My husband, who lived in the US and Canada for a few years, swears that this is the closest thing to cottage cheese that I can get here.

And Krodad, what about flax seeds? I usually have a teaspoon of flax seeds in soy yogurt on a daily basis.
 
Absolutely great to use flaxseed. I take anywhere from 1/4 cup to 1/2 cup of ground flaxseed per day as well. FYI, the ratio for ground flaxseed compared to flaxseed oil is about 3 to 1... it takes about 3 tablespoons of ground flaxseed to equal the OIL content of 1 tablespoon flaxseed oil. However, you also get the benefit of the lignens and fiber from the ground flaxseed, so go for it!
Just keep in mind that all this oil (fish or flax) and ground flaxseed is indeed fat and calories. While the fat content is all "good fat" and is highly beneficial, don't forget to count it in your daily plan for what it is, as part of your protein/carb/fat ratio. And it's still 9 calories per gram of fat regardless, so this MUST be part of your caloric intake figures, and it adds up pretty quick.
 
Krodad said:
Just keep in mind that all this oil (fish or flax) and ground flaxseed is indeed fat and calories. While the fat content is all "good fat" and is highly beneficial, don't forget to count it in your daily plan for what it is, as part of your protein/carb/fat ratio. And it's still 9 calories per gram of fat regardless, so this MUST be part of your caloric intake figures, and it adds up pretty quick.
Click to expand...

Yeah, I am definitely watching my fat intake because after abusing the hell out of my body throughout my 20s (fatty food, lots of beer, etc.) I am finally getting in really good shape and working really hard in the gym and watching what I eat VERY CLOSELY. I use fitday.com and count all my calories neurotically. Because we use olive oil on EVERYTHING here in Spain, I am trying to monitor my fat intake so that the "old" fat will finally melt off.

Oh, and cooking at home a lot. ;)
 
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