vegetarian diet and climbing

hey badash i'm not a freaky vegterian but i know how to eat well.So i have few tips for you.first any kind of beans or good but adzuki are highly protein
second change the way you eat cereal like swich wheat for kamut or buckwheat
swich white rice for brun rice or to make different quinoa it so good, cheap price easy to cook, light to eat and highly highly proteins
you can eat soy lot of stuff or made with soy
if you are just vegetarian and not vegetalian you can eat egg, cook hard boiled it more protein
Anyway if you like my beta just let me know i will give you more...

I like it. But I dont like eating eggs unless they are cooked in something else. (for instance, I'll eat a piece of cake at a party, but i wont eat just a scrambled egg.. it grosses me out)

...freaky vegetarian? not so much. ;)

Nuts are also a good source of protein BA. Have you ever heard of the book Alkalize or Die? It has some pretty good diet info.

Soy is good (Tofu, soy milk shakes, soy based yogurts, Vegatable Protein Powder)Brown rice has a lot of protien and iron. Also Cream of Wheat ( I know it's kinda gross) has a tonne of iron and protein too. Make sure your getting enough Iron and B12. A lack in both of theese will drain your energy. I find it is a lcak in Iron and B12 that makes Vegatarians loose energy and feel like crap.

Hope this helps a bit more.

Thanks CT. and GYSGYS... And Bex.... its helpful, keep it coming.

Not a Problem I would hate for anyone to to go through the hell I went through from not eating properly when I was a Vegan. Look for receipes on my Blog. I will so put post some up.

I’m going to back Bex up on getting enough iron. My iron supplies got so low at one point, I couldn’t walk up a flight of stairs without having to sit down and catch my breath (and I was supposed to be in the best shape of my life). I had no idea what was wrong with me until a doctor tested me for anemia and then informed me I had the lowest iron levels he had ever seen. Without a healthy supply of iron, your blood can’t get the oxygen it needs. I imagine the way I was feeling was similar to what high altitude athletes go through (except I was just walking around school at sea level). Female athletes (especially vegetarians) can be particularly susceptible to this problem. I now take a daily supplement with iron. After I found out I was anemic, I also started eating beef again (a good source of iron). I imagine Laus Deo probably knows more if your want extra info…

If you get into iron supplements, get one with B12 too. If your aenemic you'll need B12 it does much the same as iron. I take supplements and eat meat a couple times a week mainly fish for the Omega 3. But I have been known to eat a bit of beef (in moderation).

Here's something you can look at...
http://www.vegparadise.com/protein.html

Here's another one...
http://www.vegparadise.com/athlete.html

That's a really helpful site I like the break down.

I just put a Momo receipe in my blog and awesome veg recipe. Tibetan food is my favorite.

Guinness, nothing but Guinness before a big climb I say. Oh, and pasta.

Try Food Network website for protein-packed food information.

Also I think Avocados are good in protein and you can make a TON of stuff with avocados: vegetarian sushi, fried rice with avocados, leafy or pasta salad with avocados...and with salsa.

Lots of ways to get protein without meat. Soy, Beans, Nuts are the top and easiest ways to get protein. Also makes it easy since you can choose what beans you like. Like garbanzo beans - chickpeas - are easy to find and also taste really good. You can add to salads or make humus. Lots of good Mexican dishes using beans, rice, and tortillas only - no meat.

And tofu is the best. Soft or firm tofu - even fried tofu - packed with protein and a good texture that makes it more filling.

Guinness is Great But Climbing afterwards for this kid not so hot. Although I have doen some good "Urban Climbing" with the Help of Guiness. But I'll stick to food that eats like a meal not the beer that eats like a meal. Vegi sushie is good I got a good sweet potatoe and cucumber sushi receipe

Soy protein shakes are really good...especially spiruteen. As said earlier...quiona is yummy as well as tofurkey sandwiches...the smoked hickory is excellent!!! Add some whole wheat or multi-grain bread, and you have over 20 grams of protein in one sandwich!

I was almost afraid to try tofurkey. Maybe I will have to give it a shot.

Guinness.... word! haha. Um... yeah tofurkey is not bad. Thanks guys.

hey! im a veg climber too,....seitan (wheat gluten) which you can find at whole foods is amazing, tempeh is really good too...both full of protein. For my road trips i always get these fake beef jerky things they sell at whole foods, not the tofurkey brand tho...those are kinda tough...
quinoa is an amazing grain...filled with protein...but its more for cooking at home..not very campground friendly....but they make quinoa pasta which is good for camping
spinach has both protein and iron! really good for you!!

wow i sound kinda nuts! enjoy your food and climbing!!!

Beans and whole grains are best. Quinoa as noted is one of the best whole grains for protein. As previously noted B12 and iron are also VERY huge for veg/vegan diets. If you don't want to supplement or want to add food sources in addition to what Bex said nutritional yeast is tops (also called brewers yeast).

Be careful with soy. A lot of people get lazy or are uninformed and start depending on soy replacement products. Using tofu or tempeh are very good sources of protein, but getting into soy chz, milk, protein powders, and fake soy meats can create problems for some people. I've known a number of folks who develope mild to moderate food allergies. Also, if you are using all the soy products at once it can actually mess with you hormone profile.

There is a strength athlete by the name of Mike Mahler who got huge at one point, supposedly on a veggie diet. I'm dubious but....

Good luck with it.
Nicholas

Meat and potatoes, lots of gravy, slabs of butter. skip the greens. whole milk. heavy pound cake to complete the 'training' meal.

Uhhh that goes against this whole topic, haha. meat - no. potatioes - sure. butter - not so much. greens - YES. milk - no way. pound cake - sounds good, but nah.

Anything even resembling the adkins diet is absurd. Carbs are your friend, there is no such thing as 'bad carbs' Just as long as your not lazy enough to not work off your calorie intake, you can pretty much eat what you want. The thing you gotta look for is all the artificial crap that is put in manufactured foods. I'm sorry, I'm ranting. apologies. Maybe it's just cuz I'm a chef. If theres one thing I know it's food (my chef ego doesn't help at all)
Licentia Haud Vestigium

But a big ol pot roast is always in order for me. Baby portabellas have just about as much protein per ounce as fish or chicken, and can be equally as tasty as well, if anyone want's any veggie recipes just ask.
Licentia Haud Vestigium

You got it! Just hit up the beer trailer first :D
Licentia Haud Vestigium

Just keep that on the DL. I don't wanna get suckered in to cooking for the party Sat night.
Licentia Haud Vestigium

Oh no. I'm over there for the dinner that's included anyway. This will be on Thurs or Fri night I suppose. I"ll be 'beeered'' up for sure. Carloaded with microbrews bringing along, refill at the trailor if needed.

I'm not a dietitian or nutritionist or nurse, or even anything but a stay at home mom, but since I set out to loose 80 pounds back in January, I've done a lot of research and reading on nutrition and how to balance a diet. (I've only lost 33 pounds so far, so it's a slow road, but hopefully steady)

I agree with the Atkins comment - THAT diet was created because it beat starvation, but just barely. In fact, it has many of the same effects on the body as starvation does ...

If you are going vegetarian, you need to be sure to get COMPLETE proteins. That means when you have beans, pair them with rice or another whole grain. The two together provide your body with all 20 amino acids necessary to synthesize protein building blocks.

The only caveat to this rule is that you cannot pair peas and corn together for a complete protein, no matter how tasty and redneck it is :p .

Basically, the best thing anyone can do for their diet is to cut WAY back on anything processed and eat as many whole, complex fiberous carbs, whole, unprocessed grains and lean sources of proteins as they can within their calorie range each day, and to keep dietary fat to moderate amounts, and primarily from sources that yield unsaturated fats (fish, avocados, nuts, olive oil, etc.) Depending on your particular metabolism, you may want to increase the amount of carbs you get or increase the amount of protein you get. You should not take in more than about 50g of fat per day on average. The USDA guidelines for daily caloric percentages are 55% Carbs, 15% proteins, and 30% fats. It's a good place to start to determine how you feel with that ratio of calorie consumption. It's a simple matter of tweaking what you eat to feel your best (some people are carb sensitive and have to really watch it, especially on the grains and other people have such a blasting metabolism that they would starve if they didn't eat mostly carbs - everyone is unique).

As for iron - spinach. Eat raw spinach on your salads.

B12 - the only good sources of dietary B12 are meat, eggs and milk. It should be noted that pasturization denatures much of the B12. Take a good supliment

Good luck on finding recipes :) There are a ton of them out there so you will never lack variety. Food Network, Cooks.com, and other sites have whole sections devoted to the vegetarian lifestyle :)

God Bless,
mik

I love stuffed spinach pizza, with extra mozza' cheese on it. That covers my B-12 for the day. ( how much B-12 in microbrews?)