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furlHey everyone! I once again apologize for the lack of video updates, but we are having some major issues with the dashboard. Hopefully they will be resolved very soon, so that I can go back to video updates, but in the mean time, I thought that I would do a textual update via a question today.
'Dear Peter: First of all, I want to say thank you for your website and helping us to get fit. I know there are many questions out there about protein intake. My question is since I cannot eat pork, red meat or dairy due to digestion issues, how can I get a sufficient amount of protein in my diet to gain some good muscle? Thanks.'
This is a common question amongst vegetarians and vegans, but even for those who do consume animal and dairy protein, it is interesting nonetheless to learn about alternate sources of protein. The first step for someone like yourself would be to ensure that you get two protein shakes on a daily basis, which will give you approximately 50 grams of protein, since the average amount of protein per scoop is 25 grams. Remember, you want to consume 1 gram of protein per pound of bodyweight in order to maintain existing muscle and synthesize new muscle. Having this 50 grams as a baseline will get you well on your way.
In your case, you can eat chicken, so I would try to have meals where you combine chicken, quinoa and beans (black, red, garbarnzo). Quinoa, unlike wheat or rice, is a complete protein, which means that it contains the nine essential amino acids. So, try to incorporate quinoa into as many meals as you can. Here would be a sample day for someone like yourself.
Breakfast:
Oatmeal, quarter scoop of whey protein, mixed with water instead of milk since you cannot have dairy.
Snack:
Handful of almonds
Lunch:
Grilled Chicken, Black Beans, quinoa with a small handful of chopped raw spinach mixed in.
Snack:
Protein Shake with blueberries
Dinner:
Grilled Tofu salad (red onion, kidney beans, garbanzo beans, sunflower seeds, avocado)
Snack:
Protein Shake with banana
I hope this helps!
-Peter
12/17/2011
Lee: I would inlcude the following food in addition to what has been recommended; Chia seeds/hemp seeds, sunflower seeds, (low sodium) pumpkin seeds(low sodium), flax seeds are very good. Nuts are also very good: peanuts, almonds, pistachios, walnuts, etc. I would graze on a handful of 3-4 different types of nuts, about 2-3 times a day. I also strongly recommend turkey. Rice (brown, white) has an abundance of amino acids. Tuna, seaweed, and I think (didn't research) irish? moss also have a very good amount of protein.11/08/2011
shima: hahahah petey, you could post these on youtube, you'll have more followers. Anyway awesome pic. plus I like your hair when its longer.... you seem more manly that way. I liked your hear when you first came on MTV and you hair was long ohh man that was great... Be well, ShimaAdd a Comment
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