protein and plant-eating athletes

i have been inspired to ask myself of this relationship between protein and athletics (specifically where my mostly plant-based is concerned).

what is protein anyway?
protein, in short, is a compilation of amino acids. when we eat proteins, we are really just eating sources of amino acids. of the 80 amino acids found in nature, humans require only 20 of them (some nutritionists say 22); and of those 20 there are only 9 (or 10) "essential amino acids" that cannot be made by our body and therefore must be obtained through the diet. a varied diet brings in amino acids that then pool proteins in the fluid between our cells and the intestine for the needs of our bodies.

the function of protein in athletics:
protein in athletics is needed for the building and repair of muscle tissue. while protein is important for athletes, it actually provides less than 5% of the energy expended. thus protein is needed in smaller amounts than the other energy giving nutrients; such as carbohydrates, which actually have a protein-sparing effect [athletes who engage in "carb loading" need even less protein for fuel]! the joint position statement on nutrition and athletic performance recommends 1.2 to 1.4g/kg of body wt per day for endurance athletes and 1.6 to 1.7g/kg body wt per day for resistance and strength-trained athletes. to adjust for the varying digestion of proteins derived solely from plant sources, vegetarians/vegans are encouraged to aim for 1.3 to 1.8 g/kg body wt per day (all of these figures include a "safety margin" for individual digestive variations as well).

as an aside, the us rda recommends the general population (people that are not athletes) get .8g/kg per day of protein.

*NONE of these recommendations speak to the requirements for pregnancy, lactation, infancy, childhood, and adolescence!

how do vegans get protein?
from all the whole plant foods they eat, but of course! all essential amino acids are derived from plants and are needed to sustain all "animals", including humans. as such, essential amino acids from animal and plant foods are indistinguishable in body tissues. these amino acids contain a special form of nitrogen [nitrogen with a carbon attached] generated by the plants combining carbon from the air with nitrogen from the soil. international nutritional guidelines recommend we get 10-15% of our calories from protein. 10-40% of calories in most plant foods are derived from protein.

the myth of complete proteins by food combining has been debunked. quoted from the 1998 position paper of the american dietetic association, “because amino acids obtained from food can combine with amino acids made in the body, it is not necessary to combine protein foods at each meal. adequate amounts of amino acids will be obtained if a varied vegan diet – containing unrefined grains, legumes, seeds, nuts and vegetables – is eaten on a daily basis. furthermore, plant-based foods that are unrefined and not genetically modified are considered "high quality protein".

some of my favorites atheirier protein content:
chickpeas 14.5g/cup
lentils 17.9g/cup
tempeh 15.8g/ 1/2cup
almonds 7.4g/ 1/4cup
pine nuts 8.2g/ 1/4cup
pumpkin seeds 8.5g/ 1/4cup
tahini 8.1g/ 3tbs
brown rice 4.5g/ 1/2cup
quinoa 3g/ 1/2cup
whole wheat bread 2.7g/slice
potatoes/sweet potatoes 2/2.8g protein per cup
raw kale 2.2g/cup
bean sprouts 3.2g/cup
broccoli 2.6g/cup
mushrooms 1.7g/ 1/2cup
bananas 1.2g per medium banana
grain milks 1-2g/ 1/2cup

spirulina (blue-green alge) powder is a nutritional supplement whose composition is 6proteinien 6.5g per 10g/powder! (i'm still learning about this nutrient-rich whole food... so keep posted with the blog for more info)

my personal diet log on a 'non-conscious' day (i encourage you to try a log as well):
breakfast: 7 grain oatmeal with ground flax, raisins, and walnuts 12+1.9+2.5+7.5 =24g
snaccashewsews =6g
luncsweet potatoesoespinachish, 1/2 portabella mushroom, corn, tempee strips
vegbiscuitcut with cashew whip, strawberries/peaches 3+1.6+1+2.7+8+5.2+.4 =~22g
snack: rye crackers and peanut butter and banana =16g
dinner: tomato and cucumber bruschetta onprovincialial olive bread and broccoli, fig, pinenut salad = 5.4+8.2+2.6+10=~27
total=more than enough!

**as with all eating habits, a vegan diet is not without its risk and takes conscious work... it just so happens that protein is one of the misunderstood concerns. for those interested, i have a list of resources from compiling this blog that i would be glad to pass on.

black butte

seems as though we pacific northwesters' wait a bit longer than most for our dose of sunshine; but year after year the clouds finally lift, leaving our land, mountains, and sky more vibrant than anywhere else i've seen... and i am once again reminded of why i so love this place i now call home!

with a strong nudge from my rock-star partner, i have decided to undertake the endeavor of mountain climbing. moving towards this goal, greg and i set out to learn some basic mountaineering skills from joel this past weekend. in virgo-like fashion he provided both greg and i with a preparedness checklist (mostly to get us thinking about the unexpected of the sport). saturday morning after "joel's awesome vegan pancakes", we headed southwest towards bend. our intent was to summit south sister (oregon's third largest peak and one of the few summits that doesn't require technical climbing skills), a place to get the feel of cramp-ons and an ice ax.

the drive south was glorious... over the hills and through the woods, along beautiful rivers and numerous waterfalls. by the time we arrived in bend our bellies were rumbling and i, the girl from florida who is always complains about being cold, was uncomfortably sweaty in my little tanktop. the three of us enjoyed a late lunch at devore's good food grocer just before our discovery that the road past mt bachelor ski resort (to south sister's base camp) had not yet been plowed. there was obviously a bit more snow than anticipated. the three of us were the perfect antidote to a misfired plan: greg's humor, joel's plan b, and my optimism.

after stopping at a local bend brewery for a growler, we drove down cascade lakes highway until we found the snowpark that gave us the best vibe. through the forest of pine and fir trees we could see the sun's setting reflection in mt bachelor. the three of us set up camp amidst the snow and enjoyed a super evening of good beer, company, and some rather interesting poetry.

our sunday morning rise was mellow, but joel's texas coffee and greg's expresso (both of which i chose to partake in) soon changed that course. we packed up camp and headed to the black butte trailhead, each of us along the way exclaiming how great it felt to get out of the city. inevitably, i have intentions to partake in outdoor adventures thoughout all seasons; but time and time again winter west of the cascades becomes a time of hibernation for me... making this time of year all the more vibrant!

pacific northwest hiking boasts, "if you were trying to make a platform for a perfect vista in the midst of the deschutes national forest, you'd probably put together a cinder cone that looks a lot like 6,436-foot black butte." i have honestly never seen so many peaks from one setting. the views of mt. jefferson, mt. washington, mt. hood, broken top, three fingered jack, north sister and south sister were absolutely breathtaking! in addition to the glorious sights, sounds and smells also invoked intrigue: the flowering mansanitas having called in swarms of bees causing human hair to stand on end (luckily they were distracted from our odoriferous emanations); and the forest of pines boasting their present, but not poignant scents.

by 6,400 feet greg, joel, and i finally reached the snow and could truly appreciate how part of the metolious river was buried in the eruption that created this symmetrical volcano. we each took our turns slipping and sliding, for the snow beneath our feet was like mashed potatoes. the new lookout tower, built in 1995, tantalized with certain 360 degree views; but alas, we respected the "do not climb" signs. the temperature change was marked. we added a layer, parked on some rocks and partook in the reward of our trek: amazing scenery and classic trail treats. without a doubt, being on the black butte summit was fantastic (at least until the mosquito-like bugs claimed their territory). the hike down was quick and i think the consensus was we were hungry for a bit more.

it was a bumpy ride down forest service road 1110 back to green ridge, where we voted on a detour to the head of the metolious. upon our arrival, a short jaunt down a paved pathway brought us to see "the most magical of all oregon rivers." we delighted in our beautiful day, yummy snacks, and the serene river that flowed beneath us. before leaving deschutes wilderness area, joel, greg, and i decided to hit one more spot. we stopped off at wizard falls fish hatchery... where we explored the life cycle of a hatchery fish, saw thousands of rainbow trout, and learned of joel's excitement for feeding fish.

introspection and appreciation for our mothers filled our safe ride home.

for a few of our photos from the black butte adventure please click on the following link: www.flickr.com/photos/handsonlife/