Weight Trainer
Q&A with Bill Harris, M.D.

Q. I am a weight trainer on a ovo-lacto vegetarian lower carbohydrate diet. Essentially, I try to keep intake of grains to a minimum.

A. Dear Dean,

Good idea. Grains are traditional food, not optimal food.

I've been searching for a versatile protein source for cooking that contains all the essential amino acids and is not flavored to taste like meat. Are you aware of such a protein source or do you know the recipe for a complete source of protein? I'm assuming it would be a combination of soy & gluten, although I am unsure of the correct ratio or preparation.

There really aren't many "incomplete" proteins that are actually completely missing in certain amino acids. However, most weight lifters use some form of protein powder. Soy protein isolate tops the USDA nutrient database for protein per Calorie and has a favorable distribution of amino acids.

SOY PROT ISOLATE,K TYPE,CRUDE PROT BASIS
DESSERTS,GELATINS,DRY PDR,UNSWTND (gelatin would be a good example of an incomplete protein - no Threonine)
SOY PROT ISOLATE,K TYPE
SOY PROTEIN ISOLATE
SEAWEED,SPIRULINA,RAW
SOY PROT ISOLATE,PROT TECHNOLOGIES INTERNATIONAL,PROPLUS
SOY PROT ISOLATE,PROT TECHNOLOGIES INTERNATIONAL,SUPRO
TURKEY,FRYER-ROASTERS,LT MEAT,MEAT ONLY,RAW
TURKEY,FRYER-ROASTERS,BREAST,MEAT ONLY,CKD,RSTD
TURKEY,FRYER-ROASTERS,BREAST,MEAT ONLY,RAW
TUNA,LT,CND IN H2O,DRND SOL
TUNA,LT,CND IN H2O,WO/SALT,DRND SOL
LING,COOKED,DRY HEAT
EGG,WHITE,DRIED,PDR,GLUCOSE RED
EGG,WHITE,DRIED,FLAKES,GLUCOSE RED
PIKE,NORTHERN,RAW
COD,PACIFIC,CKD,DRY HEAT
PIKE,NORTHERN,CKD,DRY HEAT
GAME MEAT,MOOSE,CKD,RSTD
COD,PACIFIC,RAW
CUSK,RAW
LING,RAW
SUNFISH,PUMPKIN SD,CKD,DRY HEAT
GAME MEAT,MOOSE,RAW
SUNFISH,PUMPKIN SEED,RAW

Because of the bad press soy has been getting lately I've been using a pea protein powder occasionally but I really don't think there's a problem getting enough protein on a wholefood vegan diet. If you ate nothing but a selection of 93 common vegetables for your day's Calorie requirements you'd still get ~ 250% of the RDA for the limiting amino, methionine. The other 9 aminos would range up to 1100% of the RDA.

Sincerely,

-William Harris, M.D.