Vegetarian Nutrition Advice: Body Builder Veg Diet

Question: Body builder with soy, gluten, intolerance needs vegetarian protein foods in place of soy and wheat

I have a big problem, and I would really appreciate some advice.

I have chosen to follow a lacto vegetarian diet. However, there is a problem that I have which causes me serious problems with most vegetarian recipes. I am intolerant of both soy and wheat gluten, and I react strongly to beans with gas and bloating.

I am also a body builder, so I really need a lot more protein than normal folks, and I fear I won't be able to achieve this with my soy intolerance. Are there any vegetarian recipes you can give me, or vegetarian foods I should use as "staples" the way most vegetarians use soy? Are there websites for people with my problem? I have only found a few - usually with 2, or maybe 3 recipes! I really need any help that I can get, please. - S.T.

Savvy Vegetarian Advice

Dear S. T.,

This is a challenge, not a problem. There's a bit of a learning curve - nothing major. You don't need a nutritional science degree, just some reading and practice.

Protein in a vegetarian diet works a bit differently than how we've been conditioned to think about it in our meat centered culture. Everything you eat has protein, even fruit. If you're eating a wide variety of whole foods, and getting enough calories, with a good fat/protein/carb ratio, it's unlikely that you'll have a problem getting enough protein on a vegetarian diet, even with soy intolerance and being a body builder. Many veg athletes depend on soy for protein, as much because of convenience as necessity, because they consider soy equivalent to meat in protein value. But there are other options.

First, the beans:

Aim to become 'bean tolerant' - beans are concentrated sources of protein, vitamins and minerals. If you've had a chance to read the SV Bean Report, you may have realized that the way they're cooked, prepared and eaten has a lot to do with how well they're tolerated. And the fiber connection. Build up gradually with beans and lentils, trying different kinds and ways of eating them. Spices make them more digestible - that's also covered in the report. Cooking them yourself helps too, following the bean report suggestions - canned beans are much more gassy, I've found.

Other foods can cause gas and bloating - garlic, onions, the cabbage family, dairy - look at what else you're eating too.

Think about ovo-lacto vegetarian. Consider eating a few organic eggs a week from cage free or free range chickens. Low fat cottage or ricotta cheese is also a good source of protein - don't go overboard on hard cheese because of the high saturated fat.

Soy Intolerance:

Soy is a common allergen, and should be eaten with caution. But again, a lot depends on what you're eating, or how much. TVP, or soy isolates found in most processed foods, like veggie burgers, for instance, can cause bad gas, because they're not the whole bean, but the the highly processed remains of soy oil production. See the SV article on TVP. Cooked tofu or tempeh are fermented, which converts some of the gas-causing sugars, and more nutritionally well-balanced. Small servings are enough. One pound of tofu is 4 - 8 servings. Cautiously test the boundaries of your soy intolerance.

Nuts, seeds, and grains are all excellent sources of vegetarian protein, in addition to beans. Sprouting also increases protein - so sprouted wheat bread or tortillas would be higher in protein. See the article Joy of Sprouting for resources.

Resources:

'The New Becoming Vegetarian', by Vesanto Melina - an excellent vegetarian nutrition reference, with a section on vegetarian athletes. Widely available in bookstores or on Amazon.

SV Article: The Myth of Protein

Sports nutrition article from VRG.
Bodybuilding article
Vegetarian athletes

Good luck with your new diet! Judy Kingsbury, Savvy Vegetarian

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