SahBumNimRush
Master of Arts
For the sake of this being an interesting topic, I am attempting to move past the tone of this thread and continue putting information out here for everyone's benefit.
"For athletes, 0.7 to 1 gram of protein per pound of lean muscle is optimal for increasing strength and size. For example, if you weigh 180lb and have ten percent bodyfat, then you should shoot for 150-160 grams of protein to build more muscle. If you want to maintain your size, then 100-120 will probably be sufficient. Next, vegans like anyone else need to load up on healthy sources of fat. Without enough fat in your diet, your skin will dry up, your energy will plummet, and you will look like death.
Getting 20-30% of your calories from fat is a good way to go. Load up on healthy fats such as: flaxseed oil, olive oil, almonds, walnuts, almond butter, and avocadoes. Also, vegan diets are free of all saturated fats, which is great for the most part. However, some saturated fat is required for optimal health, so get some coconut oil or coconut milk in you diet as well.
Finally, make sure that you eat a variety of food to get a full array of muscle building amino acids. Some examples of good combinations include: black beans and quinoa, lentils and brown rice, almond butter sandwich, Rice protein/soy milk shake, green peas and almonds. Have some veggie burgers and other fake meat products from time to time, but make sure that the majority of your diet comes from fresh organic food."
~Mike Mahler
I know I keep referencing this guy, but he is one of my kettlebell heroes, who also happens to be BIG, STRONG, AND VEGAN. He has the academic credentials to back him, and puts out a lot of great information to the public.
http://www.grapplearts.com/Blog/2012/04/getting-big-and-strong-on-a-vegan-diet/
He also posts sample recipes and meals for "hard training athletes"
http://www.mikemahler.com/online-library/articles/nutrition-programs/power-vegan-meals.html
Dr. Carlon M. Colker is another person who I puts out a great deal of material on the matter, that you may want to look at.
http://peakwellness.com/about/about.htm
As for me, personally, I grew up on an old school/non-commercial (i.e. free range, grass fed beef, no drugs/hormones etc) beef cattle farm. I like meat, my body, my choice.
"For athletes, 0.7 to 1 gram of protein per pound of lean muscle is optimal for increasing strength and size. For example, if you weigh 180lb and have ten percent bodyfat, then you should shoot for 150-160 grams of protein to build more muscle. If you want to maintain your size, then 100-120 will probably be sufficient. Next, vegans like anyone else need to load up on healthy sources of fat. Without enough fat in your diet, your skin will dry up, your energy will plummet, and you will look like death.
Getting 20-30% of your calories from fat is a good way to go. Load up on healthy fats such as: flaxseed oil, olive oil, almonds, walnuts, almond butter, and avocadoes. Also, vegan diets are free of all saturated fats, which is great for the most part. However, some saturated fat is required for optimal health, so get some coconut oil or coconut milk in you diet as well.
Finally, make sure that you eat a variety of food to get a full array of muscle building amino acids. Some examples of good combinations include: black beans and quinoa, lentils and brown rice, almond butter sandwich, Rice protein/soy milk shake, green peas and almonds. Have some veggie burgers and other fake meat products from time to time, but make sure that the majority of your diet comes from fresh organic food."
~Mike Mahler
I know I keep referencing this guy, but he is one of my kettlebell heroes, who also happens to be BIG, STRONG, AND VEGAN. He has the academic credentials to back him, and puts out a lot of great information to the public.
http://www.grapplearts.com/Blog/2012/04/getting-big-and-strong-on-a-vegan-diet/
He also posts sample recipes and meals for "hard training athletes"
http://www.mikemahler.com/online-library/articles/nutrition-programs/power-vegan-meals.html
Dr. Carlon M. Colker is another person who I puts out a great deal of material on the matter, that you may want to look at.
http://peakwellness.com/about/about.htm
As for me, personally, I grew up on an old school/non-commercial (i.e. free range, grass fed beef, no drugs/hormones etc) beef cattle farm. I like meat, my body, my choice.
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