(Part 3) Top products from r/veganfitness

I really admire your humble and curious vibe. Thanks for your openness and honesty. I hope my information is useful to you.

I get most of my protein from Vega Protein & Greens. The rest comes from tofu and seitan.

I gain muscle by eating about 1.2g protein per pound of body weight per day and taking my carbs and fat on an as-needed basis.

Make sure you're getting sufficient [calcium] (https://www.amazon.com/Freeda-Kosher-Calcium-Phosphate-Powder/dp/B00GZRHVIQ/ref=sr_1_1_a_it?ie=UTF8&qid=1486332590&sr=8-1&keywords=calcium+phosphate), [iodine] (https://www.amazon.com/Kelp-325-natural-iodine-caps/dp/B0009A0LDM/ref=sr_1_1_a_it?ie=UTF8&qid=1486332625&sr=8-1&keywords=now%2Bfoods%2Bkelp&th=1), and [B12] (https://www.amazon.com/Deva-Vegan-Multivitamin-Mineral-Supplement/dp/B00146BLM0/ref=sr_1_4_a_it?ie=UTF8&qid=1486332657&sr=8-4&keywords=deva+multivitamin).

For bone health, make sure you're getting enough vitamin K. Kale, cabbage, and broccoli all have a lot; alternatively you can [supplement] (https://www.amazon.com/NOW-Foods-Vitamin-100mcg-Vcaps/dp/B0013EJ5QM/ref=sr_1_4_s_it?s=hpc&ie=UTF8&qid=1486333030&sr=1-4&keywords=vitamin%2Bk2&th=1).

For heart health, make sure you're getting monounsaturated fats (avocados are a good source). These fats should be your primary fat intake, as [replacing saturated fats with monounsaturated fat has been shown to reduce the risk of heart disease] (http://www.eatrightpro.org/~/media/eatrightpro%20files/practice/position%20and%20practice%20papers/position%20papers/dietary-fatty-acids-paper-.ashx).

For optimal cardiovascular performance and cognitive longevity, make sure you are getting plenty of Omega 3 fatty acids (between [0.5% and 2% of your total energy intake] (http://www.eatrightpro.org/~/media/eatrightpro%20files/practice/position%20and%20practice%20papers/position%20papers/dietary-fatty-acids-paper-.ashx), which is about 5 grams for me). There are 3 primary types you should be concerned with: ALA, EPA, and DHA. I get my ALA from flaxseeds; chia seeds are also a valuable source but I like the taste of flaxseeds better. For DHA and EPA, I use [these capsules] (https://www.amazon.com/Potent-Vegan-Supplement-Essential-Vitamin/dp/B00QCR00SW/ref=sr_1_1_a_it?ie=UTF8&qid=1486332828&sr=8-1&keywords=amala+vegan+omega+3); there are several competing products that perform the same function on Amazon. These are a sustainable, vegan alternative to fish oil capsules.

Congratulations on the choices you've made so far. :) I hope you find ever-better solutions for improving your health and helping the environment. Good luck and let us know how it goes!

There's been a lot of interest in my diet, so here's some info updated from another post:

I eat a whole-food plant based diet, and I don't use oil when I cook. I'm essentially basing everything off of Dr. Gregor's daily dozen (get the app!). You might be surprised to hear that I don't count macros or calories, but I have put in my food into cronometer on occation to check out my vitamin/nutrient intakes.

I have a big bowl of oatmeal every morning with

• a banana
  
• cup or so of frozen mixed barries
  
• walnuts/peacans
  
• cocoa powder (see Nutritionfacts' recent series on cocoa and acne)
  
• 2-3 dates
  
• amla powder
  
• cinnamon and/or nutmeg
  
• Sometimes I'll add soymilk for creaminess and I might also throw in whatever seasonal fruit I have laying around.
  
  I usually eat a lot of fruit throughout the day, and I like to eat raw veggies, sometimes with hummus (homemade!). After workouts, I'll usually have a smoothie with:
  
  
• 1 or 1.5 frozen bananas
  
• A cup of frozen strawberries
  
• Maybe a half cup of soy milk
  
• Protein powder (I've been using Orgain organic, b/c Amazon prime members get a great price on it)
  
• 2 heaping TBs of ground flaxseed
  
• Maybe a TB of chia seeds
  
• the rest of the blender packed with spinach and kale
  
  I also have a teaspoon of tumueric with pepper mixed up with a big glass of water everyday (not in the smoothie!).
  
  With dinners, I almost always have some kind of legume as the base of the meal with lots of veggies and a side of grains (rice/quinoa/barley etc). I eat tofu or tempeh maybe every 3rd day, but it's not like I'm keeping track. Sometimes I'll make a big batch of baked tofu and go through it for the next few days. The things that I make most often are chana masala, bean salads, mexican food, and thai curries, although I make new things all the time. Recently, I've been going through the recipes in Dr. Gregor's How Not to Die cookbook, which I highly recommend! I also try to eat a big (think mixing bowl size) kale/spinach/cabbage salad most days with various shit in it, like tomatoes, onion, peppers, nuts/seeds, beets, etc. I make my own dressings with PB, avocados, or tahini as the base. If you search 'oil free vegan dressings' you'll find tons of ideas online, but I make a spicy peanut-sauce dressing most often. I'll throw in some fresh ginger, garlic, PB (either normal or powdered), sambal or sriracha, rice vinegar, half a peeled lemon, and soy sauce/liquid aminos into a single serving blender thing (like a magic bullet). Works great
  
  
  Oh, and I've been eating a TON of sweet potatoes lately. I usually go for normal orange-flesh ones, but I've been using purple-flesh ones more and more, and OH GOD are they good.
  
  
  That's kind of it. I'm not following a meal plan or keeping track of anything. I just eat healthy foods, as much as I want. Cutting out garbage (including oil!) makes a huge difference.
  
  Hopefully this is helpful! Let me know if you have any questions!
  
  EDIT: I forgot to mention that I snack on different nuts and seeds some days, and I like using TVP in meals. That's a great way to increase protein intake. Here's an example of what I eat in a day

Yeah ofc. Most of the stuff I make is super fast and easy. Get a lot of good use out of my rice cooker, wok, skillet, and large pot. If you are looking for recipes, check out the china study cookbook

For pasta I often sautee some zucchini+mushrooms, maybe vegan sausage for a bit in olive oil. Once that's halfway done, start cooking the pasta. Drain it and put it back in the pot, along with tomato sauce, the veggies, and some raw spinach (it will wilt in the pot) and mix it all together. Add nutritional yeast, red+black pepper, salt.

Also there's like a million easy variations on rice and beans, probably my fav is caribbean rice and beans cooked in coconut milk. I don't really follow the recipe that closely, I typically lightly sautee onion, garlic, and chopped habeneros or something then add 2 cans of beans (drained) and 2 cups of rice (w/ ricecooker cup, not actual cup) and coconut milk and water, then whatever spices. Often smoked paprika, cinnamon, whatever. On the side with that, I like doing greens (esp collard greens) sauteed in coconut oil with a ton of chopped walnuts and cinnamon or something.

Finally this is the best chili, trader joes has spicy vegan chorizo. So good

I don't know about "best" because they all taste horrible, but kaged muscle is vegan and it actually mixes decently in water.

True Nutrition is vegan and you can save 5% with code "GOVEGAN"

Micro Ingredients is vegan and pretty cheap.

I've heard people say purple wraath is vegan, but I haven't confirmed that with CL. I have a friend who trains BJJ and he sips on it through his workout. It isn't just BCAA's - it's BCAAs + EAA's + beta alanine + citrulline malate + betaine + ginger. I love the way it tastes.

I've been using this shake recipe, adding protein powder, and replacing the coconut oil with peanut butter. It's a 500 calorie drink, and I seem to workout better if I drink it first. And a tip for using chia seeds - grind a bunch in your coffee grinder and store them that way. They have a consistency like tapioca if you don't grind them first, which I found weird to drink.

Track your calories and set it to "gain weight". I like cronometer. Also, Strong Curves is a great program for building a booty! See also /r/StrongCurves.

I went vegan this time last year and have since run 3 marathons. I don't take any supplements, but I recommend Daniel's Running Formula. I was surprised to learn that training for a marathon entails more than just packing on miles. Good luck.

I enjoy Minimalist Baker because of the photos of every recipe + macros listed. https://www.amazon.com/gp/product/0735210969/

I also really like this one (especially for impressing dates), though I'd argue most of it is a little decadent to be healthy. https://www.amazon.com/Fresh-Vegan-Slow-Cooker-Ultra-Convenient/dp/1558327908/

Vitamix or Blendtec for sure if you use it daily. It's a great investment. I use my Vitamix 2-3x/day and am thankful it's so awesome every time I use it. You can buy them refurbished (mine is) for cheaper.

Other than the ninja as a cheaper one, Waring doesn't suck. I had one before my vitamix and it was great. Doesn't even compare to the vitamix, but I never really had a problem with the Waring.

I've been using this for over a year now and it has a mild calming effect due to the inositol in it.

Solgar – B-Complex “100” Vegetable Capsules, 100 Count – Promotes Energy Metabolism https://www.amazon.com/dp/B000RZQNV8/ref=cm_sw_r_cp_apa_i_UQF4Ab93TJWPQ

This is a great respond. I second on that.
On a fitness side this book helped me a lot with traveling and being able to exercise everywhere.

http://www.amazon.com/Bodyweight-Strength-Training-Anatomy-Contreras/dp/1450429297

I would say those talks and films are sort of on the extreme side of things, and are intended to illicit a strong response and a call to action -- not criticizing them, just pointing out their purpose. Since that seemed to work well for you, you may want to look into fitness communities that have strong beliefs in the benefits of fitness and the detriments of being sedentary. The CrossFit community is one example. I haven't tried it, but I've heard it varies wildly from box to box, so you'd have to do some perusing.

If you want to do some related reading, here's a book that focuses on how sitting is killing you.

However, you do not have to commit yourself to some group fitness regimen to get in shape. I completely second the idea that all you need to do is find a form of exercise that is fun for you. Bicycling, hiking mountains, swimming, powerlifting, running, olympic weightlifting, badminton, roller blading, whatever. That being said, if you're trying to lose or gain weight, eating correctly to meet those goals is roughly 80% of the battle.

PlantFusion Complete Plant Based Protein Powder, Chocolate, 2 Lb Tub, 30 Servings, 1 Count, Gluten Free, Vegan, Non-GMO, Packaging May Vary https://www.amazon.com/dp/B0021FAITU/ref=cm_sw_r_cp_apa_dbsUBbF4N2DWP


Clean Machine Cell Block 80 Supplement, Natural Testosterone Booster, Estrogen Blocker, DHT Blocker, Cortisol Blocker, Non-GMNO - 56 Vegan Capsules https://www.amazon.com/dp/B00EHVZHAG/ref=cm_sw_r_cp_apa_gcsUBbW7CQPSW


EFX Sports Kre-Alkalyn EFX, 240 Capsules https://www.amazon.com/dp/B00117ZRXQ/ref=cm_sw_r_cp_apa_ZcsUBb5A4BPZV

Scivation Xtend BCAA Powder, Branched Chain Amino Acids, BCAAs, Blue Raspberry, 30 Servings https://www.amazon.com/dp/B00LALNIOI/ref=cm_sw_r_cp_apa_rdsUBbEZ2QN2T

Haha, hope you found it more amusing than insulting. :)

I've thought about running a slow cooker while not at home and decided it's not worth the risk. I guess that's just my own demeanor, but if I'm going to choose between low-risk and no-risk, I'll almost always try to go for the no-risk option if all it takes is a little more effort (See murphy's law). I would rather cook something in a thermal cooker or wonder box rather than a slow cooker because they're not electric.

[this hand juicer is great](Amco 8-Inch Two-in-One Citrus Squeezer (8720) https://www.amazon.com/dp/B000VB6M3W/ref=cm_sw_r_cp_api_Fn8FybHDVFKXF)

Nice find! This is the lowest price this quinoa has ever been on amazon!

http://camelcamelcamel.com/Woodland-Ingredients-Quinoa-25-Bag/product/B000RHUYDY

Buy the tiggerpoint therapy workbook https://www.amazon.com/Trigger-Point-Therapy-Workbook-Self-Treatment/dp/1608824942/ref=sr_1_1?hvadid=174221616715&hvdev=c&hvlocphy=9029794&hvnetw=g&hvpos=1t1&hvqmt=e&hvrand=14154375200544679512&hvtargid=aud-646675774026%3Akwd-6927773441&keywords=triggerpoint+therapy+workbook&qid=1554743020&s=gateway&sr=8-1

This is my choice. Also you can check this list. ;)

I usually have this easy to make smoothie after a workout:

2 bananas

6-8 ice cubes

1 cup soy milk

2 Tb peanut butter

2 Tb Carob or Cocoa powder

(Credit: Carob Peanut Butter Banana Smoothie From The Everything Vegan Cookbook pg 39 viewable on Amazon )

Just buy it online, i get this one https://www.amazon.com/Anthonys-Gluten-Natural-Protein-Friendly/dp/B07V8169YS/ref=mp_s_a_1_3?keywords=vital+wheat+gluten&qid=1566921833&s=gateway&sr=8-3

FWIW I wouldn't sweat the carb thing too much. It's possible to drop weight and still eat quality complex carbs / starch by avoiding added fat. (Presuming you have an effective workout regimen)


http://www.amazon.com/Starch-Solution-Regain-Health-Weight/dp/1623360277/ref=sr_1_1?s=books&ie=UTF8&qid=1417092043&sr=1-1&keywords=the+starch+solution