How much protein do vegans need

Athletes

Athletes require more protein than the average person because of their high level of activity and the demands they place on their muscles. Athletes must consume extra amounts of protein to aid their muscles in recovery so they can continue to perform at their peak levels. It is generally recommended that athletes consume approximately 1 to 1.5 g of protein per pound of bodyweight. For example, 150 lb athlete would need to consume between 100 to 150 g of protein per day.

You may not consider yourself an athlete, per se, but if you workout with intensity 3 to 5 days per week, or perform difficult labor most days, you should eat about as much protein as an athlete does.

Protein Rich Foods

Vegans have many options when searching for protein rich foods. Legumes -- beans, peas, and pulses -- are an excellent choice. 1 cup of cooked black-eyed peas, for example, contains about 32 g of protein. Nuts, seeds and nut butters are another great source of protein that should be added to a vegan diet. 1 ounce of almonds contains 6 g of protein. 1 ounce of sunflower seeds also contains about 6 g of protein.

Other Sources of Protein

Protein is also introduced into a vegan diet through other foods that are not considered high in protein but still contain some amount of protein. For example, 1 slice of whole-wheat bread yields about 3 g of protein. Oatmeal is another good example: 1 cup of cooked oatmeal yields 6 g of protein. Even fruits and vegetables, like bananas and broccoli, contain small amounts of protein

Anastasia Weight Loss : Building a better body

Anastasia Weight Loss : Building a better body: Getting in shape is a lot like a construction project. First, there must be a picture in the mind. Then the vision goes onto paper a...

Anastasia Weight Loss : Get In Shape With Zumba Dance Class - Foundation D...

Anastasia Weight Loss : Get In Shape With Zumba Dance Class - Foundation D...

Anastasia Weight Loss : Losing weight naturaly

Anastasia Weight Loss : Losing weight naturaly: Losing weight is difficult, but it doesn't have to be impossible. There are many challenges that make losing weight diffi...

Building a better body

Getting in shape is a lot like a construction project. First, there must be a picture in the mind. Then the vision goes onto paper as a blueprint. It takes months just to lay the foundation. More months of work will follow. On a daily basis, it doesn't seem like much is happening. You look in the mirror and appear, for the most part, the same as you did yesterday. But sure enough, the small improvements are slowly accumulating like compounding interest in the bank. One day, you look in the mirror and "suddenly," your blueprint has become reality.

The body of a fitness model, figure competitor or bodybuilder is no more likely to be built overnight than a high rise is to be built overnight. It's not physically possible. Accepting the idea that any type of pill, powder, drug, supplement or machine of any kind will make it happen sooner than nature intended (without negative consequences or side effects) is pure folly. You can't force it.

Growth and development of any kind always requires a gestation period. For a baby, it's nine months. For corn, I believe it's about three months. If you were an expectant mother, would you want to hurry the process? Could any new development in nutrition or medical science speed up this wonderful miracle even one iota? If you were a farmer, would you try to harvest your crop before it was ripe? Would you dig up your seeds to see if anything was growing down there?

The answers are obvious. If only we would adopt the same patient, nurturing "mother's" or "farmer's mindset" towards getting in shape, then no one would waste their money on "fast abs" or "exercise in a bottle" or any such silliness ever again. We would understand that one must sow first, then reap the harvest, but that you can't sow and reap in the same season.

If you ever get frustrated with the rate of progress in your fitness or weight loss program (and who doesn't), just remember; success is always guaranteed to the persistent. Nothing in the world can stop someone who knows what they want and is willing to continue paying the price until they get it. It just takes time.

Become the architect and builder of your own dream body. You WILL build the body you want eventually if you're patient enough and you refuse to quit. And set your goals HIGH! Create a fantastic blueprint. Michelangelo said, "the greatest danger is not that we set our goals too high and miss them, the greatest danger is that we set our goals too low and we reach them." Envision a castle - a veritable Taj Mahal of a body! There's nothing wrong with building castles in the sky, as long as you patiently work at putting the foundations underneath them. There are very few unrealistic goals; only goals with unrealistic deadlines.

Plan for running

Elite runners are a breed on their own. They usually have a running stride that looks like a work of art and also have a cardio that can sustain 15-20 km/hour run tempo. Not everybody can achieve this type of running pace and keep it for 2 hours or more. 

If your at this level and are reading this, you've humored me enough to keep going and could potentially write an article on this web site about how you go about your training. Since Deena Kastor and Meb Keflezighi are not here to add some advice, I will risk myself and add my two cents to this level of running fitness. 

First thing, and expert runner should be able to run in the zone 1 range all day long, barely breaking a sweat. These athletes are fine tuned running machines and have close to the same body fat as an average model on a cat walk. That said, the muscle mass is fine tuned and the heart is usually as big as a football :0).

I have one friend who's an ultrafit retired cyclist (retired from all out competition but still competes at the fun level) - I put him on my treadmill with a heart monitor and asked him to start running. When he reached my top speed that I could sustain for more than 5 minutes (11 km/h) - his heart rate was barely beating. He could run at this pace for hours, I could barely do it for 5 minutes. 

That's the difference between jog runner and Meb Keflezighi, the ability to achieve a speed and endurance that boggles the mind, strains the body, and pounds the heart.

These people usually have trained since they were kids and benefit from coaches and proper climate atmospheres (high altitude training) to enable them to reach the next level. They also have a very strict meal regiment and cannot afford to indulge in life's simple pleasures (Beer - wine - cheese cake ...) without paying a hefty price performance wise.

Anastasia Weight Loss : With Zumba Dance Class - Foundation D...

Anastasia Weight Loss : Get in shape with Zumba Dance Class - Foundation D...