Real food Vs Protein Powders for Vegan
I had a dilemma about Diet. I am 36 yo M with ht 5.9 wt 184 lb BF 15%. Steroid experience: 2 yrs. I was raised to be a vegan since birth. I tried eating egg whites and meat but for some reason I feel very nauseous. I added whey protein powders as I realized that my diet doesn't offer enough proteins via beans, greens, legumes. Also if I try to get even 180gm of protein from diet. My other macros suck as they go too high. although I eat veggies, Ezekiel bread, high protein lavash bread from Josephs bakery, I still have to add extra protein via Whey protein, and egg white protein powder. My daily protien intake through diet is roughly 100gms. while from egg white powder i get nearly 150 gms protein and about 120 gms from whey.
1. is egg white protein similar to real egg whites as both contain albumen?
2. Can whey protein add an edge to your protein especially when you are a vegan?
Currently I was on Deca 400mg test 500mg with dianabol as a kickstarter for 4 weeks. along with caber and exemestane q3. So far I put on about 15 lb of weight in past 6 weeks.
my macros are 2gm protein/ pound =370-390 gm protein per day, carbs: 250- 300, fat about 100gms. I eat clean. No cheat meals.
I would love to hear suggestions regarding improving the current diet as mostly vegan dont make any gains.
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Interesting views and opinions. I strictly get my protein from real food and avoid anything processed like powders. So I’m not qualified to speak on this subject. Interesting though.
Food is where it's at broski! The powders/Isolates, if not chalked with trash filler, are great for speedy recovery. I add whole foods to mine. I only use like 20g of protein powder, but add 16g of peanut butter, or yogurt. Another 10g from proats, a banana, or berries, cinnamon, vanilla, so my body digests it like a meal. But at the end of the day they are just another form of supplements, which are NEVER to be mistaken for a meals replacement. Just my opinion though.
I mosly use proteins with 1g - 3gm carbs per scoop.
So do you not have a shake after training then - you wait until you are hungry?
No i hv a shake befor training with complex carbs like oats. During wrkout i use either raw fruits like orage or grapes or their juice. I also drink isolates 2 scoops which is abt 56 gm prot with 2 gms carbs. Post workout again 2 scoops isolate, multi vitamins, vegan proteins like lentil with rice.
My daily diet is mostly like this
9am: 2 scoops egg white powder with banana and oats
11am 2 lavash bread providing abt 20 gm protein with 1 bowl of veggies with whey isolate
1 pm 2 scoops whey isolate with some citrus fruit
Ezekiel bread 2 slices with peanut butter
3pm 2 scoops egg white prot guacamole 2 lavash bread
5pm oats a bowl with banana strawberries,
7pm going to gym ( i drink about 2 scopps of isolate while wrking out along with some grape juice 70g carbs)
9pm post wrkout 2 scoops whey iso with (peruvian burrito 60g carbs q7 g prot) along with some rice lentils
11pm 2scoops whwy with casein 1 scoop with milk
During workout i drink
No, did that when I thought it was important years ago. Now I’m eating dinner within 45-60 minutes.
I haven’t eaten red meat or pork in more than 10 years and I feel sick when there’s trace amounts in food like picking sausage or pepperoni off a pizza. It’s because I’ve lost the enzymes and my body doesn’t know what to do with it. If you choose to start eating meat take it really slow with small amounts. Chew your food really well and eat at a slow pace. I’m very lactose intolerant and even drinking whey isolate or hydrosolate too quickly causes some serious problems. Chugging a shake doesn’t do as much good since the protease enzymes in your mouth are necessary to start digestion before the stomach.
Thats a great advice regarding chugging shakes. I would follow it.
"I would love to hear suggestions regarding improving the current diet as mostly vegan dont make any gains."
This is not true at all. Take a look at my before and after pics on my profile. I made gains while 100% vegan and without the help from any anabolics as well. As long as you source the macro and micronutrients that are required for gains, you will get them. I only ever used 1-2 pea protein shakes a day. Everything else was from food. Regardless of your opinions, this simply is not a true statement. A lot of myths about veganism out there. Most people typically will do anything to continue believing what they want to believe. It's a shame, but it is what it is.
wow, man those are AMMMMAZING gains!!
Thanks, man! I worked really hard. I was living off of savings at the time, so most of my time was spent training and researching about training. It really paid off. I did it in a relatively short amount of time too. It is absolutely possible. It really all boils down to lifestyle, diet, and training. If all are on point and working together in synergy, you'll get great results.
As far as I know Egg white protein powder is made from egg whites, its just not very nice when I bought some years back. Whey Powder works brilliantly also. Is it that you now want to eat meat or are still against it? Your gains would be SOOOOOOO much better if you could just get your head around the issue - remember that it was never your choice, it was your parents. I'm sure you could change this way of thinking if your training really meant that much to you and you also cycle gear too
Molinin302I dunno bro, I'd be pretty happy with 15lbs in 6 weeks. Doesn't sound like you need to change anything and that's a very responsable cycle. Just keep at it, you're doing well.
Yes and no. 15lb in 6 weeks = 13-14lb of water and will not be kept. 15lb at the end of a cycle is a number that makes me happy.
Molinin302Very very good point
On the body scan it showed about 9lb muscle. So u r correct. Its just a number.
Body scans are extremely inaccurate my friend. Multiple ways to trick the machine.
Thank @Nicolai I tried fish but I still feel nauseus, same with yogurt, although I am good with cow milk. To be honest Veganism is the most worst diet in this world. Most vegans are creepy too with their ideologies. I hate to be vegan. All the foods are either high carb or high fat like nuts. I cant eat too much of anything. I think buying a beef protien is a good idea. Do you think increasing the egg white protein powder and making shakes with banana oats might help?
No problem broski. Glad I could help. That sucks about the fish and meat reactions you get. Tbh, cow milk is great. Just try to find a low sugar one though. Outside of that, the Golden era boys grew on milk and egg protein.
Beef isolate powder tastes bad as a juice flavor, but the chocolate ones are on point. Not too shabby. About the egg white powder, umm you could up it just a bit, but you want just a little variety. Each protein source comes with its own beneficial nutrients. I would for sure say yes to banana oats. They have a Quaker brand that's high protein for like 4-2 bucks a box. They are a staple in my diet and packed with fiber too. We need like 15 grams of that a day.
You won’t like beef protein powder mate, I drink it all the time as it’s disgusting compared to whey. Unless you buy the shit full of sugar.
As Nicola said below fish is a great alternative. You can get white fish which doesn’t taste of much and there’s plenty of herbs and spices you can add. My findings are the cheaper the fish the more salt content so beware.
I tried carnivore. U r rt it does taste a little nasty. I think should try white fish.
Then find a new religion. My sister used to be a vegetarian, I don’t know exactly what the difference is. She is also a marathoner. Eventually she realized it was probably limiting her ability to excel at the “sport” she was passionate about, so she started eating meats and poultry, seafood ect. She still eats super healthy, so if it’s not an ideological problem or health problem for you, then make the change. As far as your digestive issues, most people’s bodies get used to what they have to break down, so you probably don’t have the optimal bacteria population to help with that. But it could be medical too. Broad spectrum high quality probiotics can help a lot, as well as a high quality non bacteria based one that I can tell you about in a pm. For me if my gut hasn’t seen seen something in a while, like oatmeal, apples, blueberries, and protein powder in particular, it takes a few times and my body can then process it fine. I know some people think you can only process so much whey in your gut at any one time. I can push mine from 25 to up to 60 grams over time on a empty stomach without getting gassy on an empty stomach. There’s a lot you can try. I just want to let you know I didn’t neg you by replying to this. Good luck.
I really do appreciate sharing your thoughts. I need to keep on trying to add animal meat slowly. Its so true vegetarian/ vegan diets are very limiting to the performance. Her story was actually inspiring. Thanks for sharing it.
I put him right
Yeh when I have laid off the Whey in the past like a bloody idiot and gotten my body use to milkshakes etc when I have returned to the shakes I can feel nautious at first. They do take a few to get use to then you are fine. If I have a hardcore session I can do in 75g Isolate but then the problem is I don't feel ready to eat for about 4 hours afterwards. I prefer just to do in 50g then eat after about 1.5 hours.
Never pushed past 60, but as I was typing I pondered why couldn’t I try higher. A long time ago a lot of them recommend 1 to 3 scoops anyway, cause they waned you to go through it and buy more I figured. Yes one of the protein subfractions, that is higher in whey than others affects the hunger center in the brain, which I’m confident you know but some people don’t. That’s great if you want to control appetite. Usually anymore I don’t. A little tuff to time with meals. Either not long after or like you said got to wait a while. Not great for an evening workout, pushes dinner late.
Whey is just a derivative from cheese broski. But yea, it helps out imo. Try getting a low carb powder like Optimal Nutrition or Carnivore. Just some examples. There's others. The thing I have noticed is the high carbs that come along with vegan only, which can F the macros in a bodybuilding diet. Chobani yogurt is high in protein content, without the carbs. How are you with tuna/salmon?
If Im not mistaken, egg whites in general have albumin. Thats how they make the powder so I'd say yeah. Check the nutrition facts.
I totally agree with you. egg white protein I use is of gaspari. has 25g prot, 1 gm fat, zero carbs. I will give a try to carnivore. Once I end this cycle I shal post before after pics.