RPVeganTemplatesFAQ.pdf

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Vegan  Diet  Template  FAQ  
 
Does  RP  have  any  specific  products  they  recommend?  
Yes,  we  have  a  couple  of  helpful  links  below  that  
we  have  been  fortunate  enough  to  help  pick/plan  so  clients  are  getting  quality  food  
choices/supplements.  We’ve  been  approached  by  a  lot  of  companies  to  endorse  their  products,  but  the  
only  ones  we  promote  are  ones  we  have  had  a  hand  in  picking/creating  ourselves.    
For  meal  prep,  check  out  Trifecta  Nutrition  and  get  your  RP  bulk  foods  shipped  to  your  doorstep.  They  
currently  have  bulk  veggie  and  carb  sources  available  for  vegan  diets  and  we  are  working  on  a  
collaboration  for  vegan  protein  sources  to  be  offered  in  their  bulk  food  options:  
www.trifectanutrition.com/rpdiet  
For  vegan  protein  powders,  see  the  tab  labeled  “protein  powder  quality”  in  your  diet  excel  sheet.  Soy  
protein  isolate  is  by  far  the  highest  quality  and  best  absorbed  protein  available  for  the  vegan  athlete.  
Optimum  Nutrition  and  Now  brands  both  have  options  available  and  new  brands  offering  high  quality  
soy  protein  are  popping  up  all  over.  An  Amazon  search  should  give  you  a  plethora  of  decently  priced  
options  and  a  variety  of  flavors.  
For  quality  pre-­‐workout,  check  out  Grind  Sports  Nutrition  and  use  code  “rp10”  to  save  10%  on  your  
order:  
http://www.jtsstrength.com/grind-­‐nutrition/  
How  is  this  different  than  a  generic  diet  plan?  
This  plan  is  not  just  ONE  diet,  but  a  progression  of  diets  
that,  when  followed,  lets  you  continue  to  make  progress  even  as  your  body  changes.  By  following  the  
phases  as  instructed  in  the  How-­‐To  document,  thousands  of  our  clients  have  realized  fat  loss  or  muscle  
gain  results.  We  put  our  company  pride  on  the  line  for  that  claim.  
How  do  I  know  how  many  calories  I  am  taking  in  each  day?  
 
Protein-­‐  
4  calories  per  gram  
Carbohydrates-­‐  
4  calories  per  gram  
Alcohol-­‐  
7  calories  per  gram  
Fat-­‐  
9  calories  per  gram  
 
 
Unless  you  eat  the  same  exact  foods  every  single  day,  your  calories  will  vary  by  10  -­‐  15%  per  day.  This  is  
intentional  and  is  factored  into  the  diet’s  design.  A  semi-­‐flexible  approach  allows  for  greater  variety  in  
food  choices  without  feeling  locked  into  a  specific  number  to  aim  for  each  day.    
Can  I  eat  the  same  foods  at  every  meal?  
Yes,  but  this  is  a  highly  flexible  plan  and  there’s  no  need  to.  We  
understand  that  in  some  instances  it  may  make  meal  prep  easier,  but  even  adding  different  veggies,  
spices,  and  herbs  for  the  week  goes  a  long  way.    
We  strongly  encourage  you  to  rotate  in  a  few  staples  for  each  major  nutrient.  Example  rotation  below:  
Nutrient  
Lean  Protein  
Healthy  Carbohydrates  
Healthy  Fats  
 
Lean  Protein  FAQs:  
Will  a  high-­‐protein  diet  make  me  bulky?  
No.  A  high-­‐protein  diet  (defined  as  consuming  more  than  0.7  
grams  of  protein  per  pound  of  body  weight)  will  not  make  you  “bulky.”    
Example:  What’s  considered  “high-­‐protein?”  
•
•
200-­‐pound  male-­‐  Greater  than  140  grams  of  protein  per  day  
150-­‐pound  female-­‐  Greater  than  105  grams  of  protein  per  day  
Week  #1  
Low  fat  soy  “chicken”  
Brown  rice,  whole-­‐wheat  pasta  
Avocados,  almonds  
Week  #2  
Low  fat  tempeh  
Sweet  potato,  couscous  
Peanut  butter,  olive  oil  
A  high-­‐protein  diet  has  been  shown  to  be  superior  for  building  muscle,  gaining  strength,  and  losing  
weight  while  maintaining  muscle  compared  to  a  low-­‐  or  moderate-­‐protein  diet.  
•
Muscle  and  Strength  Benefits-­‐  
o
Dietary  protein  stimulates  the  cellular  processes  that  instigate  muscle  growth.  Taking  in  
adequate  protein  in  a  timely  manner  throughout  the  day  maximizes  the  muscle-­‐building  
response.    
o
Enhanced  recovery  after  exercise,  which  allows  you  to  train  harder  at  future  sessions,  
ultimately  driving  more  muscle  growth  and  performance  benefits  over  time.  
Fat-­‐Loss  Benefits-­‐  
o
Protein  digests  slowly,  which  helps  you  to  feel  full  sooner,  and  ultimately  eat  less.  
o
Protein  stimulates  the  release  of  specific  hormones  that  signal  the  brain  to  make  you  
less  hungry,  which  can  help  you  stick  to  your  fat  loss  plan  more  easily.    
o
By  saving  more  muscle  tissue  as  you  lose  weight,  a  high-­‐protein  diet  maintains  
metabolic  rate  (which  typically  decreases  during  a  diet),  further  increasing  calories  
burned  per  day.  
o
By  maintaining  more  muscle  mass  while  dieting,  you  burn  more  calories  and  look  better.  
We  doubt  you’re  dieting  to  become  skinny  fat.  
o
Summary:  
A  high-­‐protein  diet  helps  suppress  appetite,  save  hard-­‐earned  muscle  and  
increase  the  number  of  calories  burned—this  is  a  winning  combination  for  fat-­‐loss.  
•
Doesn’t  cooking  protein  “ruin”  it?  
No,  cooking  your  protein  doesn’t  negatively  impact  protein  quality  or  
quantity.  
 
 
When  is  it  best  to  consume  soy  protein  powder?  
Soy  protein  isolate  is  an  excellent  option  to  consume  
before,  during,  and  after  workouts  due  to  the  fast  delivery  of  amino  acids  (protein)  to  the  muscles.  Plus,  
the  easy  digestibility  reduces  any  chance  of  GI  distress  around  training.  Soy  protein  is  also  a  high-­‐quality,  
versatile,  and  convenient  protein  source  that  can  be  incorporated  at  any  meal  or  snack.    
Can  I  use  soy  protein  powder  in  place  of  whole  food  lean  protein  throughout  the  day?  
Yes,  you  can  
substitute  a  soy  protein  shake  for  lean  protein  at  a  meal,  but  it  should  
NOT  
be  your  primary  protein  
source  throughout  the  day.  Variety  is  key  to  make  sure  you  consume  ample  vitamins  and  minerals.  Plus  
a  whole  food  meal  will  make  you  feel  more  full  for  longer  periods.  
Mixing  protein  powder  with  water  is  disgusting.  How  else  can  I  use  it  if  I  do  replace  a  meal?  
•
•
•
•
•
•
Proats-­‐  
mix  in  with  (cooked)  oatmeal  
 
Smoothie-­‐  
mix  in  to  a  fruit  smoothie  
Protein  Pudding-­‐  
mix  with  peanut  butter  (melt  for  15  seconds  first)  and  a  drizzle  of  water  
 
Creamy  Shake-­‐  
mix  with  soy  milk  or  almond  milk  
Workout  Shake-­‐  
mix  with  a  sports  drink  (during  training  only)  
Bake  with  it-­‐  
cakes,  cookies,  treats  and  more  
What’s  the  difference  between  almond  milk  and  soy  milk?  
Soy  milk  is  a  complete  protein,  meaning  it  
contains  all  9  essential  amino  acids  (EAAs)  that  the  body  is  unable  to  make.  Without  the  9  EAAs,  protein  
is  unable  to  carry  out  its  specific  function.  Almond  milk  is  an  incomplete  protein,  meaning  it’s  missing  
more  than  one  EAA.  
Protein  per  8  ounces:  
•
•
Soy  Milk-­‐  7  grams  
Almond  Milk-­‐  1  gram  
Soy  is  your  best  option  for  muscle-­‐building,  weight  loss  and  recovery  because  it  is  a  complete  protein.    
How  do  I  measure  out  my  protein  powder?  
The  recommendation  in  your  diet  plan  is  for  grams  of  
PROTEIN,  not  WEIGHT.    
1. Look  at  the  nutrition  label  and  find  the  serving  size  for  your  protein  powder.  The  serving  size  will  
say  “one  scoop,”.  
2. Measure  out  the  appropriate  amount  to  obtain  the  correct  amount  of  PROTEIN  in  grams.  
Example:  1  scoop  =  24g  protein.  Measure  out  1  scoop  to  obtain  24  grams  of  PROTEIN  for  your  workout  
shake  rather  than  weighing  out  24g  of  protein  powder.  
Can  I  eat  protein  bars?  
Yes,  you  can  eat  protein  bars.  We  recommend  you  find  a  protein  bar  that  
contains  soy  protein  as  the  primary  ingredient.  
Do  I  only  count  the  protein  in  my  protein  bar?  
No.  Count  
ALL  
nutrients  (protein,  carbohydrates,  and  fat)  
in  your  protein  bar  in  order  to  accurately  compare  to  your  allotted  amount.    
Can  I  eat  other  sources  of  protein  not  on  the  list?  
Yes,  you  can.  We  included  a  calculator  to  allow  you  to  
combine  incomplete  protein  sources  to  get  enough  of  all  essential  amino  acids  throughout  the  day  and  
incorporate  some  vegan  protein  sources  that  also  have  an  excess  of  fat  or  carbs  without  going  outside  of  
 
 
your  diet  requirements.  However,  for  optimal  results,  we  encourage  you  to  stick  to  the  options  provided  
for  most  meals.  The  calculator  gives  some  leeway  for  variety,  but  it  is  more  work  and  can  become  
cumbersome.    
Do  I  need  to  count  the  fat  in  my  protein?  
For  all  protein  options  listed,  you  do  
NOT  
need  to  count  the  
fat  as  long  as  it  is  within  the  protein  :  fat  ratio  listed  in  that  column  on  your  diet.      
Do  I  need  to  count  the  protein  found  in  my  fat  sources?  Example:  2  tbsp.  peanut  butter  =  15g  fat  and  
8g  protein.  
Only  count  the  protein  in  foods  listed  in  the  “lean  complete  protein  ”  or  “complete  protein  
with  fat”  sections.  
For  nuts,  seeds,  and  grains,  you  do  
NOT  
need  to  count  the  protein.  In  the  example  above,  
ONLY  
count  
the  fat  in  peanut  butter.  
EXCEPTION:  Quinoa  
protein  is  an  exception  because  it  is  a  complete  protein.  Count  protein  from  quinoa  
as  well  as  carbs.  For  more  exceptions,  see  the  purple  section  in  the  complimentary  protein  calculator  
and  use  the  calculator  to  add  the  macros  from  those  foods  into  the  count  for  a  given  meal.  
 
Healthy  Carbohydrate  FAQs:  
How  do  I  measure  my  carbohydrates?  
The  recommendation  in  your  diet  plan  is  for  grams  of  
CARBOHYDRATE,  not  grams  in  WEIGHT.  Follow  these  steps  to  figure  out  how  many  grams  are  in  a  
serving  of  the  food  you  selected.  
1. Find  the  nutrition  information  for  your  specific  food.  We  recommend  using  one  of  the  following  
sources  for  accurate  nutritional  information:  
a.
http://nutritiondata.self.com/facts/cereal-­‐grains-­‐and-­‐pasta/5707/2    
b. My  Fitness  Pal  food  data  base:  http://www.myfitnesspal.com/food/calorie-­‐chart-­‐
nutrition-­‐facts  
c. USDA  Nutrient  Database:  https://ndb.nal.usda.gov/ndb/foods/show/6385    
2. Measure  out  the  appropriate  weight  or  volume  to  obtain  the  correct  amount  of  
CARBOHYDRATES  in  grams.  It  is  often  easier  to  use  measurements  like  tablespoons  or  cups  of  
food  rather  than  weight  in  grams  so  that  the  weight  in  grams  versus  grams  of  macronutrient  do  
not  get  as  confusing!  
Example:  50  grams  of  CARBOHYDRATES  from  sweet  potatoes  =  250  grams  in  WEIGHT  
Common  serving  sizes  and  their  respective  carbohydrate  amounts:  
•
•
•
•
50  grams  
=  1¼  cup  (cooked)  rice/pasta/oats  
40  grams  
=  1  cup  (cooked)  rice/pasta/oats  
25  grams  
=  1  medium  fruit  (banana,  apple,  orange,  pear)  
15  grams  
=  1  cup  berries  
Can  I  eat  other  sources  of  carbohydrates  not  on  the  list?  
Yes,  you  can.  However,  for  optimal  results,  we  
encourage  you  to  stick  to  the  options  provided.  There  are  plenty  of  choices  to  allow  for  a  vast  variety  of  
carbohydrates  to  be  incorporated.  This  is  especially  crucial  for  those  looking  to  lose  weight.  The  options  
 
 
provided  are  not  only  rich  in  vitamins  and  minerals,  but  also  fiber.  Fiber  slows  down  digestion,  which  
promotes  fullness  and  helps  to  provide  long-­‐lasting  energy.    
Do  I  need  to  count  the  carbohydrates  in  my  fruit?  
Yes,  count  all  carbohydrates  from  fruit.  
What  type  of  fruits  are  okay  on  this  plan?  
All  fruit  can  be  worked  into  your  day,  and  we  encourage  daily  
consumption!  Fresh,  frozen,  dried,  and  canned  fruit  (in  water)  is  A-­‐Okay.  We  strongly  suggest  that  you  
avoid  those  options  that  are  packed/canned  in  syrup.    
For  those  seeking  weight  loss,  we  recommend  rarely  consuming  dried  fruit  because  of  the  calorie  
density.  Dried  fruit  takes  up  little  space  in  your  stomach  and  packs  a  strong  calorie  punch,  inevitably  
leaving  you  hungry  soon  after  eating  it,  despite  having  just  consumed  significant  calories.  
Example:  1  cup  of  raisins  contains  435  calories  (115  grams  of  carbohydrates).  1  cup  of  grapes  contains  
62  calories  (16  grams  of  carbohydrates).    
Do  I  need  to  count  the  protein  in  my  healthy  carbohydrates?  Example:  3-­‐5g  of  protein  in  1  slice  whole-­‐
grain  bread.  
In  most  cases,  no,  however,  you  should  double  check  with  your  coach  if  working  1:1  with  
an  RP  coach  or  double  check  the  protein  calculator  for  carb  sources  with  macronutrient  overlap.  
Will  this  many  carbohydrates  make  me  fat?  
No.  Your  carbohydrate  recommendations  are  based  off  of  
several  individual  factors  (provided  by  you  in  the  order  form),  but  specifically  your  exercise  habits,  e.g.,  
type,  duration,  intensity,  and  your  goals.    
When  consumed  in  excess,  carbohydrates  can  be  converted  to  a  molecule  known  as  Acetyl-­‐CoA,  which  
can  be  converted  to  fat,  and  then  stored.  This  is  why  you  will  notice  carbohydrate  amounts  are  altered  
on  rest,  or  lighter  training  days.  Carbohydrates  in  optimal  amounts  on  training  days  however  upregulate  
pathways  that  lead  to  muscle  repair  and  growth  as  well  as  fat  burning.  
 
Will  eating  carbohydrates  at  night  make  me  fat?  
 
No,  eating  carbohydrates  at  night  will  not  make  you  fat.  The  change  in  your  weight  is  directly  related  to  
the  relationship  between  the  food  you  consume  and  the  energy  you  burn.  As  long  as  you’re  taking  in  
less  than  you’re  burning,  you  will  lose  weight.  This  is  regardless  of  when  you  eat.    
Weight  ∆
 =  calories  in  V.  calories  out  
Several  studies  looking  at  carbohydrate  distribution  throughout  the  day  in  overweight  individuals  trying  
to  lose  weight  demonstrated  that  skewing  carbohydrate  consumption  to  the  latter  half  of  the  day  
(eating  almost  80%  after  work)  actually  further  promoted  weight  loss  and  reduced  hunger  during  the  
day  (which  means  increased  adherence  to  a  diet)  compared  to  a  group  eating  carbohydrates  evenly  
distributed  throughout  the  day.  This  is  not  a  reason  to  immediately  begin  only  eating  carbohydrates  at  
night,  just  further  proof  that  the  “no  carbs  after  6:00pm”  myth  has  been  debunked.  
What’s  most  important  is  that  your  carbohydrates  are  timed  around  exercising—which  is  already  taken  
care  of  for  you.  This  will  ensure  they’re  efficiently  used  as  energy  for  your  workouts,  as  well  as  used  to  
replenish  your  energy  stores  immediately  after  exercise.  This  significantly  reduces  the  likelihood  of  them  
being  stored  as  fat.  
 

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