Vegetarian + Vegan bean sprouts

Published on October 8th, 2010 | by Becky Striepe

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Reader Question: Raw Vegan Bodybuilding

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bean sprouts

Reader Pat asked an excellent question about how to keep up with a high protein diet while bodybuilding:


I have a question for vegans on this site. I am starting a bodybuilding program and part of the training encourages us to eat 100 grams of protein daily. Right now I eat raw vegan…and there is NO way I can get that protein in. Ideas out there?

It’s great to hear about athletes embracing veganism! It’s a common misconception that vegans can’t be athletic or get enough protein. Now that folks like Mike Tyson and the Old Spice guy embracing veganism, that perception is shifting.

The RDA for protein is around 50g per day if you’re eating a 2000 calorie diet. For someone like Pat who is trying to quickly build up muscle, it can be a little bit tricky to get so much more than the normal amount of protein through a raw vegan diet.

To reach twice the average daily value of protein, Pat will probably be eating a lot more raw nuts and drinking raw nut milk.

Sprouted beans are another good source of raw protein. Most folks are familiar with alfalfa and soybean sprouts, but you can sprout pretty much any bean, if you’ve got the patience. Just cover with water, changing the water daily, until a little shoot forms on top of the beans. Then, you’re ready to munch them as a snack or toss them with a salad. Here’s a great resource for folks looking to sprout their own beans and grains.

And now I turn to you, seasoned vegan foodies! Where else can Pat squeeze in a bit more raw, vegan protein?

Image Credit: Creative Commons photo by notahipster

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About the Author

My name is Becky Striepe (rhymes with “sleepy”), and I am a crafts and food writer from Atlanta, Georgia with a passion for making our planet a healthier, happier, and more compassionate place to live. My mission is to make vegan food and crafts accessible to everyone!. If you like my work, you can also find me on Twitter, Facebook, and .



  • http://Web Alex

    I do a lot of weight training (no strict bodybuilding though) and have dabbled very loosely with a raw diet. It is tough, but definitely possible. The Raw Chef has a good post with a dietary regiment (http://therawchef.com/therawchefblog/can-you-really-eat-raw-work-out) worth checking out.

    Protein supplementation is obviously essential. Here are some additional links to posts by a raw chef helping her husband during his bodybuilding routine with “protein grenades” (http://kristensraw.blogspot.com/2010/02/raw-vegan-protein-grenades-help-keep-my.html). She also has a good post on vegan protein powder, but unless you a) own stock in one of these companies, or b) are independently wealthy, it can be a drain on your wallet (http://kristensraw.blogspot.com/2010/02/review-various-raw-vegan-protein.html).

  • http://Web Anthony Michael

    Hey Pat, congratulations on your dedication to fitness and health. Here are some good starting points for vegan bodybuilding:

    http://www.mikemahler.com/articles/vegan_diet.html

    http://www.bodybuilding.com/fun/mahler53.htm

    http://www.bodybuilding.com/fun/justin2.htm

  • http://www.thecasualvegan.com Greg

    There’s no reason for someone just starting a training program to start eating a heart attack diet. You can develop an awesome body without drinking a single protien shake.

  • http://Web doug

    one of the easiest things to do is add hemp protein powder..shakes are a great way to get loads of things in, in an easy to consume manner..hemp does taste ‘earthy’, but you can flavour with some fruit etc

  • http://Web Sean

    Try Organic Brown Rice Protein from North Coast Naturals it is an animal-free, vegan, plant source of protein.

  • http://jaketiesler.blogspot.com/ Jake Tiesler

    I am an avid bodybuilder and I just recently switched over to vegan based protein powder after reading about the studies relating cancer to casein protein powders! I did a small write up and wanted to share about my experience with other bodybuilders. Thanks for the good write up!
    Jake

  • http://Web Phil

    Look all you have to do is find a copy of Robert Cheeke’s Vegan Bodybuilding and Fitness. I have my copy right in front of me typing this. It has all nutrition info you need in a researched manner that you can count on. It’s also on Facebook if you search for it. And yes it is my sport as well. Also simply google vegan bodybuilding. His sites one of which has a long list of foods will pop up. And he talks about Raw diet bodybuilders in the book.

  • http://Web jacobh

    According to research from the Max Planck Institute in Germany, when you cook protein you denature the structure and amino acids of it, and the body can only assimilate about 50% of it, so you actually dont need to eat as much protein on a raw food diet because you will be abosorbing all of it properly. Take spirulina, bee pollen, and wheatgrass instead of processed protein powders. and dont eat too many nuts, seeds, and avocados or you will be in a state of ketosis, its happened to me several times.

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