[pct-l] M.Katleen Hurley post re Veggie Protein Sources

[jacksonje at adelphia.net (Jeffrey Jackson)]

"Any tips on creative ways to augment protein
consumption would be great.

Cheers,
Kathleen"

========

1. - TVP is cheap, light, complete protein. It is a bit bulky. I prefer 
the non-flavored kind. The flavored stuff has lots of chemicals in it 
while the plain version is made of a single ingredient - soy flour. It 
is about half protein by weight. It  disappears into whatever else you 
are preparing.  Lots of info is at 
http://www.soyfoodsillinois.uiuc.edu/. I buy mine from 
http://www.bobsredmill.com/.

2. Powdered lowfat milk is about 3/8 protein by weight. Tastes good, 
too, at least to me. I like "Milkman" brand, and do not repackage the 
"quart" envelopes that it comes in.

3. If you are going veggie and not eating the tuna that is so common on 
the trail, you will be getting very little in the way of omega 3 in 
your diet. You can fix this by taking ground flaxseed meal. 13grams has 
3 grams of protein, though not complete protein. It is very high in 
fat, and probably will not keep for a long time in the desert heat 
without refrigeration - though it does fine on Sierra summer weekends.

4. For how much protein you need - have a look at the articles at 
http://www.frc.mass.edu/bbraate/packlite/index.htm. The author is a 
hiker, registered dietician. I stumbled on her articles while browsing 
the thru-hiker web site.

Short version - you probably need in the ballpark of one gram protein 
per kilo of body weight.  This is not hard to do with powdered milk and 
TVP. For a body weight of 200# - one needs about 90 grams protein/day - 
or 180 grams of TVP. Easy.

  The author also addresses the need for fat in the diet that others on 
this list discussed.

jej