Forums: September 2010 Kickstart Forum Archive: Protein & B-12 concerns!!!!!
Created on: 09/12/10 07:33 PM Views: 2187 Replies: 11
RLoveLeSeur Joined: 09/12/10 Location: Lancaster, CA Posts: 5	Protein & B-12 concerns!!!!! Posted Sunday, September 12, 2010 at 7:33 PM Hi everyone, Im new to the vegan lifestyle and eager to stick with it, but I also just started the Power 90 program as well and I have some concerns that I might not get enought B-12 & Protein in my diet to build lean muscle. Now, I know me, and I will not take B-12 supplements consistantly, but honestly, I would like to get them (Protein & B-12) from my foods and not just beans!!!!...Lol's. Can anyone help me on this one? Thanks, and much success to all of you! RL Robbie Love
	Edited 09/12/10 7:34 PM Quote | Send PM | Link | Top | Bottom
Madcat Joined: 09/07/10 Location: MICHIGAN!!!! Posts: 61	RE: Protein & B-12 concerns!!!!! Posted Sunday, September 12, 2010 at 11:53 PM Look for fortified cereals and non dairy milks and even a multi-vitamin. As far as protein, I love hemp protein, rice protein and I am going to try pea protein as well. I really think the Power 90 and P90X has you eat all that protein for the "Atkins" effect. IMPO I am thinking of dusting my P90X off and doing it again for the workouts but I will be eating closer to this way of eating. Look at all of the athletes we have here on board. Just my 2 cents.
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mollyhorn Joined: 03/03/10 Location: Fort Worth, TX Posts: 582	RE: Protein & B-12 concerns!!!!! Posted Monday, September 13, 2010 at 12:51 AM Hey RL, Check out Brendan Brazier's Thrive Fitness book. He's a former Ironman Triathlete and a vegan, and has written this book specifically for people like you. It's just what you're looking for. As far as protein, it's in ALL foods! Broccoli is rich in protein, so is asparagus, and of course tofu. Have you tried Seitan? It's wonderful and low-fat. Molly Horn
	Edited 09/13/10 12:54 AM Quote | Send PM | Link | Top | Bottom
RLoveLeSeur Joined: 09/12/10 Location: Lancaster, CA Posts: 5	RE: Protein & B-12 concerns!!!!! Posted Monday, September 13, 2010 at 1:24 AM Thank you Molly & Madcat! I appreciate your speedy replies. Madcat, thanks for the B12 info, I will make sure I write them down. Also, I am having a blast with the Power 90 program! It's giving me so much energy, and along with my new vegan lifestyle, I am seeing immediate results! Molly, I did some research and I am loaded with a list of protein sources from plant proteins so that will be a huge help for me. Thank You both so very much and it's going to be a pleasure getting to know you! Blessings & much success! Robbie Robbie Love
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Susan Levin Joined: 12/26/09 Posts: 1189	RE: Protein & B-12 concerns!!!!! Posted Monday, September 13, 2010 at 6:27 AM A little more info if you like: http://www.pcrm.org/Health/PDFs/athletes_factsheet.pdf. Susan Levin, MS, RD PCRM Director of Nutrition Education
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RLoveLeSeur Joined: 09/12/10 Location: Lancaster, CA Posts: 5	RE: Protein & B-12 concerns!!!!! Posted Monday, September 13, 2010 at 1:06 PM Thank You Ms.Susan!....I will make sure I follow the link. Have a great day! Robbie Lynn Robbie Love
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DrDons Joined: 01/11/10 Location: Sacramento, CA Posts: 17	RE: Protein & B-12 concerns!!!!! Posted Monday, September 13, 2010 at 1:23 PM I would like to add to the excellent PCRM resource that Susan Levin mentioned. The short answers are that for folks on a plant based diet you can not consume adequate calories and not meet your essential amino acid needs and you do need to take a B12 supplement. I have found the most useful recommendations for B12 are those of Michael Greger MD (Director of Public Health and Animal Agriculture for the American Humane Society). These are for 2010: Vitamin B12: • At least 2000 mcg (?g) once each week, ideally as a chewable, sublingual, or liquid supplement. • Or at least 100 mcg daily of supplemental B12 (you needn’t worry about taking too much) • Or at least 2 servings daily (with a minimum of 6 hours between servings) of B-12 fortified foods, each containing at least 30% “Daily Value” as listed on its label, such as a cup of fortified soy milk. • Tip: if experiencing symptoms the best test is urine MMA level (not serum B12) Personally I have found a 2500 mcg sub lingual tablet once a week is the most convenient. On protein the World Health Organization recommendations are even lower than the US RDA... WHO recommends only 5% of calories or 38 grams on 3000 calorie diet... making meeting your requirements easier. Both animal and human studies have shown that animal protein is harmful especially for kidney function. Plant protein seems to not have the problems associated with animal protein. The best two references that I have found on protein are two newsletters written by Dr. John McDougall. You can access these two newsletters by going to the newsletter archive on his website and pull up the 12/2003 newsletter for the requirements and the 4/2007 one for the sources. You will note that the amount of protein and essential amino acid content per calorie is similar for eggs and broccoli and some other greens. Of course you need to eat a greater quantity as greens have less calories/weight but that is a good thing for your health. Athletes in training consume more calories than when they are sedentary and thus easily meet their amino acid requirements. Requirements for recovery in the 1/2 to 1 hour post exercise is best met by a plant based approach. I hope this is helpful. Don Forrester MD Don www
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mollyhorn Joined: 03/03/10 Location: Fort Worth, TX Posts: 582	RE: Protein & B-12 concerns!!!!! Posted Monday, September 13, 2010 at 1:45 PM Dr. Forrester, Thank you for such terrific information! Your factual knowledge is very helpful for all of us, and I appreciate the references, too. Thanks for being here on the boards! Molly Horn
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RLoveLeSeur Joined: 09/12/10 Location: Lancaster, CA Posts: 5	RE: Protein & B-12 concerns!!!!! Posted Monday, September 13, 2010 at 3:53 PM Yes, I agree with Molly Dr. Forrester, your information has been very helpful and I thank you so much! I think the 2000 mcg once a week would be very conveinent for me as well. Hope your having a great day! Sacramento huh? Tell all my family I said hello!.... Robbie Love
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Bugsmom Joined: 09/13/10 Posts: 2068	RE: Protein & B-12 concerns!!!!! Posted Tuesday, September 14, 2010 at 11:42 AM Do those B12 values apply to adolescents as well? Currently, I'm working the kickstart, my hubby and son are vegetarian. I want to make sure my son (he's 12) is getting all the B12 he needs. I know that protein is a non-issue (having checked that out a while back) but B12 is a concern. Or, does anyone have a link to adolescent veg nutrition? Thanks --Deb
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agie Joined: 09/06/10 Posts: 27	RE: Protein & B-12 concerns!!!!! Posted Tuesday, September 14, 2010 at 11:48 AM I know what you mean about beans, I am not that huge of a bean person! I will tell you my secret to using beans, I hide them in things. I have 1/2c in my morning smoothie. The fruit hides the beans so well and you are getting the nutrition! I am sure that this has been said but everything has protein in it and you do not need as much as you have been told. Just by eating plant based foods, I can manage anywhere from 30 to 40 gm of protein everyday! Protein definciency is unheard of in this country and most doctors would not know it if they say it! As for the B12, I hate pills and I will not take them daily because I forget and never make up for it. I use a liquid supplement, you can get them at whole foods. Add it to my smoothie and tada, B12! Good luck
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RLoveLeSeur Joined: 09/12/10 Location: Lancaster, CA Posts: 5	RE: Protein & B-12 concerns!!!!! Posted Tuesday, September 14, 2010 at 12:47 PM Agie, Lols!!!...My beautiful Man was just tslking about replacing meat for the beans to season our greens! I was like, um, okay!.Lols. I dont mind the beans, as long as I am armed with different ways to preparing them. Also, Im exactly like you, I dont like pills and I will forget to take them everyday so the liquid supplement sounds great! Do you have a recommendation? Thanks Agie and nice to meet you! Robbie Robbie Love
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