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In her book, “Vegetarian Sports Nutrition” (Human Kinetics, 2007), Larson-Meyer cites many ways to incorporate plant-based protein sources into an athletic diet–whether you’re Prince Fielder or a recreational athlete.
“In my experience, people who tend to lack protein are those who focus too much on carbohydrate or who consume too little food in general,” says Larson-Meyer.
She advises tracking protein consumption for a day or two by reading food labels. “The information on food labels should be helpful, but remember to count the protein found in your bread, cereal and grain foods, which can add up to a considerable amount.”
She lists the following natural food combinations as excellent sources of essential amino acids:
Grains and legumes - rice and beans, toast triangles with bean soup, tortillas with beans, peanut butter sandwich.
Grains or vegetable with dairy or soy accent - pasta with cheese, baked potato with dairy or soy sour cream, cream of vegetable soup, rice pudding.
Legumes and nuts - hummus made with chickpeas and tahini, lentil and nut “meat” balls.
Soy protein - tofu stir-fry, barbeque soybeans, tofu smoothie, vegetarian burgers, marinated tempeh.
Individuals whose protein intake is lacking compared to estimated requirements may simply strive to add one to three servings of protein-rich vegetarian foods to regular meals or snacks, Larson-Meyer advises. Add soy milk to a fruit snack, lentils to spaghetti sauce, tofu to stir-fry or chickpeas to salad, for example.
For more information on Larson-Meyer’s “Vegetarian Sports Nutrition,” visit www.HumanKinetics.com.
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On one hand we see that animals like deer and gazelles get plenty of protein for their muscles to work, otherwise they couldn’t outrun predators. Their muscle fibers might be fast twitch, since they need to execute bursts of speed. The long muscle fibers are supported by the vegetarian diet well. This means runners’ and swimmers’ muscles, long like the gazelle, would also function well with a vegetarian diet.
On the other hand, I wonder if people with bulkier muscles, not built for speed but for force, ar supported as effectively by the same diet. Mountain gorillas and orangutans, who eat meat rarely, have a bulkier musculature, but also spend more time lounging. Could it be that the vegetarian diet results in the need for more rest in those with bulkier muscles?
Hmmmmm…..
Well I love my meat, but its good to know that you can get all you need even with a vegetarian diet.
I have actually discovered that I get more protein then i need, when I try to track my diet. So I do not quit understand how people have trouble getting enough.
Mrs. H, I love my meat also!
But when I was younger, these girls that I was hanging around with all decided to go on a veggie diet. We were on it for about four years together!
Never lost so much weight in my life!
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