21-Day Vegan Kickstart / a Physicians Committee for Responsible Medicine (PCRM) site

Yes I am keeping close track of all my nutrients on Calorie counter for past 21 days. I would like to stay away from soy but that also eliminates a good protein source. Thanks for all your suggestions, I will try the spirulina and maybe look into hemp powder. I really like my new diet and would like to make it work. I am inspired by Scott Jurek who is a vegan and an Endurance Champion running 100 miles!

Thanks
So Much.

Why not take Susan up on her offer? I think it would be an interesting item for all of us to share!

I'm also interested to know what leads you to believe you are protein deficient.

Legumes and greens are high in proteins and yes, there is definitely more fiber and dietary bulk that come along with them!

Brendan Brazier, vegan elite athlete, has done quite a bit of investigation into this topic, for his own benefit. Here are some comments from him gleaned from the Plant-based Certification Course at Cornell University:

However, when an athlete who’s intent on building muscle mass makes the shift to a plant-based
recovery formula, the initial reaction is usually panic. Less inflammation means less size, therefore it’s
likely that muscle mass will actually decrease slightly. But less inflammation also means greater
mobility and better functionality, and this translates directly to the ability to lift more weight, and lifting
more weight directly translates into stronger, larger muscles. So as the initial result might be a
reduction in muscle size, but the gain is the ability to build bigger, stronger muscles. If the athlete takes
advantage of this by training harder, he or she will have a distinct advantage over athletes who lack
muscle functionality due to inflammation.
Additionally, it’s interesting to note that strength athletes such as power lifters, body builders, and
football players, though exceptionally physically active, later in life have a higher incidence of
degenerative disease, such as coronary heart disease, than the average person. Above-average levels of
animal-based protein are thought to be the primary reason for this. As mentioned, not only does the
consumption of animal protein immediately following exercise reduce the effectiveness of the
following workout, but it will probably reduce the time span that the athlete will be able to compete at a
high level, ultimately leading to a shorter career and increased odds of contracting degenerative disease
once the athletic career has ended.

Here is an article that may interest you regarding "complete" protein - the media is laboring under old, outdated publicity on this one:

Also, my friend Brad Pilon, author of Eat Stop Eat intermittent fasting model) used to work for the supplement industry and spills the beans about the hype of the supplement world, especially when it comes to protein.

Remembering that excess protein has its own risks, and that carbohydrate gives us energy, there are important considerations when it comes to thinking of taking additional isolated protein. With increased energy demands of athletic workload, you have increased calorie intake, which results in increased protein intake as well.