Show Notes

In episode 13 of the VeGAINS Fitness and Nutrition Podcast, we dive deep into the role of carbohydrates in the diet. We discuss the difference between simple and complex carbohydrates and the body’s ability to generate glucose. The episode also covers glycogen storage and its importance for athletes, recommendations for carbohydrate intake, and tips for replenishing glycogen during intense workouts. We end the episode with vegan news items including Walmart’s new vegan line, lab-grown meat for pets in Britain, and highlight a few interesting recipes they’ve tried.

Full Podcast Transcript

Muscle Deficient Vegan: Welcome to the VeGAINS Fitness and Nutrition Podcast. This is episode 13. I’m the muscle deficient vegan here with the protein deficient vegan. Do you want to say hi?

Protein Deficient Vegan: Hi!

Muscle Deficient Vegan: Hi. Lucky number 13. What do you think about that?

Protein Deficient Vegan: Taylor Swift!

Muscle Deficient Vegan: Okay. So, in this episode we’re going to talk about carbohydrates. We touched on this a little bit in the macronutrient episode.

But we’re going to do a little more of a deep dive and talk about what they really do for you. Does that sound like fun?

Protein Deficient Vegan: Kinda.

Muscle Deficient Vegan: Kinda?

Protein Deficient Vegan: Yeah, super fun.

Muscle Deficient Vegan: So carbohydrates, you may know, provide energy for your body, but you might not know they’re not actually required for you to survive as far as getting them in your diet.

Did you know that?

Protein Deficient Vegan: Uh, no.

Muscle Deficient Vegan: Yeah, so. Carbohydrates are required, but your body can actually make all the ones you need to just be alive.

Protein Deficient Vegan: What about to be happy?

Muscle Deficient Vegan: No, they, uh, well bread, you know, bread makes you happy, right? Yeah. So, you’re going to want to eat bread sometimes. But you don’t need it to, live. Mm.

Protein Deficient Vegan: Okay. agree this again, you need it to have the will to live.

Muscle Deficient Vegan: Okay. That’s, there’s probably something to that. Okay. So since you don’t technically need it to live, you may hear that people do the keto diet, which is basically extremely low carb. And they can do that for long periods of time because, you don’t technically need carbs.

I don’t really recommend that. I wouldn’t do that because I think it’s good to have a balanced diet and, carbs do a lot of stuff for you we’re going to talk about here. But just, so you know, so I don’t get, you know, some hate from the keto crowd. Technically, ketones, which is what you, generate in your body when you’re low carb.

I’m not really keto, so I don’t know if I’m using the right terminology here. But you can replace some of what carbs do in your body with doing it with ketones instead. So I just want to say that as a general disclaimer, technically you don’t need carbs, but I think they do a lot of good stuff.

Protein Deficient Vegan: Okay, so since we watched Grimm, the show, every time I hear keto diet I think about the dragon lady that used like her own fat to light flames.

Muscle Deficient Vegan: Yeah, it’s like that.

Protein Deficient Vegan: Okay, that’s just like all I think about when I hear keto now. Grimm kind of ruined my brain.

Muscle Deficient Vegan: Yeah, so, they should use that episode in their keto marketing.

Protein Deficient Vegan: Yeah, because I mean, if I could do that, I’d go keto.

Muscle Deficient Vegan: Yeah, that’s a really, that would be a good selling point.

Protein Deficient Vegan: Mm

Muscle Deficient Vegan: hmm. So, yeah, just because you don’t need them, I don’t think means that you shouldn’t eat them.

So we’ve got a couple of different types of carbs. There is a simple carbohydrate. Which, it just means it digests quickly.

Protein Deficient Vegan: It’s the tasty ones, right?

Muscle Deficient Vegan: Yeah, it’s the tasty ones. It’s, uh, sugars. Essentially, sugars are simple carbohydrates. They digest quickly and also cause, an insulin spike when you ingest them.

Typically, that’s not a big deal. If you’re not diabetic, you probably don’t have to worry too much about insulin spikes. Uh, but if for whatever reason you need to manage your insulin spikes, simple carbohydrates are ones you probably want to do a little less of. Then they have complex carbohydrates, which is like starches and fiber.

Fiber doesn’t really provide energy, but starches will. So think like, brown rice, sweet potatoes, things like that are, common examples of complex carbohydrates. Slow digesting, not much of an insulin response, but still get the carbs into your body.

Protein Deficient Vegan: So the ones you can give children that won’t make them act crazy,

Muscle Deficient Vegan: Yeah, although I don’t think, I think I read once that the sugar rush isn’t like a real thing.

Protein Deficient Vegan: Really?

Muscle Deficient Vegan: Yeah, so it doesn’t really make you hyper to have sugar.

Protein Deficient Vegan: It just makes you happy.

Muscle Deficient Vegan: Right.

Protein Deficient Vegan: Mmm.

Muscle Deficient Vegan: Which kind of makes sense that it doesn’t make you hyper to have sugar, because we’re going to kind of talk about, a little bit, about how slow the replenishment is of the glucose from sugar. So, it really tracks that it wouldn’t really cause that kind of thing.

Anyway, yeah, so glucose, all the carbs, whether they’re simple carbs or complex carbs, all just end up as glucose when they get broken down by your body. It’s just a matter of how fast they get broken down.

Protein Deficient Vegan: What’s glucose?

Muscle Deficient Vegan: So glucose is something that goes into your bloodstream that your body uses for a lot of different functions.

Protein Deficient Vegan: What’s the chemical formula of glucose?

Muscle Deficient Vegan: I have no idea. You’re the chemical engineer. Why don’t you tell me?

Protein Deficient Vegan: It’s C6H12O6.

Muscle Deficient Vegan: That’s a very fun name. We should call it that from now on.

Protein Deficient Vegan: I think so too.

Muscle Deficient Vegan: Instead of glucose.

Protein Deficient Vegan: I think so too.

Muscle Deficient Vegan: So when glucose gets broken down in your body, it gets stored in your body as something called glycogen. It’s mostly stored in the muscles, but there’s also some stored in the liver and the brain, and you’ve got some circulating in your bloodstream as well.

So when your blood glucose gets low, your body can release these glycogen stores from various places in your body to kind of put the glucose back into your bloodstream for your body to be able to use that glucose.

So while your body does use a lot of glucose in general, your muscles actually mostly use the glycogen they have stored up themselves locally.

So like your bicep muscle holding some glycogen will mostly use the glycogen that’s stored in the bicep. Because when you do exercise or when you move your muscles, it uses up some of that glycogen store to power something called ATP, which is essentially how your muscles function.

Protein Deficient Vegan: What is ATP?

Muscle Deficient Vegan: Adenosine triphosphate? I think?

So fun fact , when you’re at rest, your brain actually uses 60% of the glucose that’s circulating in your bloodstream. The brain is a very heavy user of the glucose you get from carbohydrates.

So, when you move your muscles, especially during exercise, because, you know, you’re moving your muscles a lot when you exercise, ideally, uh, it depletes the glycogen stores in those muscles, and the amount of glycogen you store, and the amount of glycogen you use, uh, varies per person.

It has a lot to do with your fitness level, your body weight, your muscle mass. and things like that

Protein Deficient Vegan: So which exercise would burn the most?

Muscle Deficient Vegan: Probably the ones that use the bigger muscles. So, leg exercises.

Protein Deficient Vegan: Like running?

Muscle Deficient Vegan: Running would use a lot.

Protein Deficient Vegan: Because you’re moving a bunch?

Muscle Deficient Vegan: Yeah, actually, so I think the fastest way to burn it is to do, like, sprint intervals.

Even though you’re not doing a long duration of exercise, the amount of effort and the big leg muscles will deplete glycogen pretty fast.

So, just so you have an idea of kind of how you replenish the glycogen with carbohydrates, for a professional athlete, the general daily recommendation is 8 to 12 grams of carbohydrate per kilogram of body weight per day. Which is actually a pretty high amount. You can end up eating, like, over 2, 000 calories a day, just in carbohydrate, if you’re a professional athlete.

Because you do want to try to keep that glycogen level high, and you’re using it on a pretty regular basis.

Protein Deficient Vegan: This is interesting. So when you run out of glycogen while you’re working out, is that when you start feeling really sluggish and tired in the middle of a workout?

Muscle Deficient Vegan: Yeah, at a certain point it starts to actually impair your muscle function, so you start to feel, you know, like your muscle can’t do as much, can’t finish, you know.

Protein Deficient Vegan: This is what I’m going to blame it on the next time I’m working out and can’t finish.

Muscle Deficient Vegan: Well, we’ll talk about that a little bit.

Protein Deficient Vegan: No, this is what I’m blaming it on.

Muscle Deficient Vegan: Oh, okay. Fair enough. For general population, just interested in general fitness, you can probably aim for more like five to seven grams per kilogram of body weight per day.

It’s a lot more reasonable target.

Protein Deficient Vegan: So, let’s say you’re eating at maintenance. Yeah. What percentage calorie wise is that?

Muscle Deficient Vegan: So, at maintenance calories, that is. For most people who are actually, you know, doing fitness and trying to optimize things, I think a good ballpark is probably around 60 percent of your calories come from carbohydrates.

You know, that might be difficult to hit that and a protein target. I would, probably prioritize the protein target. And then just get as much carbohydrate as you can.

Protein Deficient Vegan: Now, would you go more carb heavy if, if your form of exercise is more leaning towards, like, running and cardio, and more protein heavy if you’re, like, more into weightlifting and stuff?

Muscle Deficient Vegan: Yeah, I think that could probably make sense, especially if you’re running on a pretty regular basis, or you run long races especially, uh, because you do want to be able to keep that glycogen level up over time. You know, it’s kind of a trend. So if you’re every day, you’re burning a little more than you’re taking in and replenishing, then it’s going to go down over time and eventually you’ll have to kind of overload back up.

So if you tend to run more than you lift weights, I think it would make sense to kind of tilt more towards carbohydrates than protein. Yeah.

So speaking of replenishment, it can take up to 48 hours to really fully replenish your glycogen source. So if you were just to not work out, get rest, eat carbohydrates at a pretty high level, to really fully replenish them could take two days.

Protein Deficient Vegan: Wow.

How, how hard is it to completely deplete those stores? That seems like it’d be hard then.

Muscle Deficient Vegan: Somewhere in the ballpark of two hours of moderate intensity exercise can take them down to the point where you’re getting that compromised muscle function.

Protein Deficient Vegan: What is like moderate? Is that weightlifting? Is that running?

Muscle Deficient Vegan: Yeah, I would just think of it as like a normal weightlifting session. Like if you were to go and do a lift that lasted two hours, you’d probably be pretty depleted to where you probably wouldn’t be able to work out the next day. You’d have to, you know, rest and eat a bunch of carbs and come back the day after that to really get back to a point where you have enough glycogen to optimally perform.

Protein Deficient Vegan: What does that feel like? Is that just your muscles are tired or are you just feeling low energy overall?

Muscle Deficient Vegan: Probably a little bit of both.

Protein Deficient Vegan: Okay.

Muscle Deficient Vegan: So some ways to counteract this, you may have heard of like an intra workout drink. You know, you have people do pre workout routines and drinks and stuff, post workout drinks and stuff, but there are some people who do an intra workout drink. You see this a lot in bodybuilding because their workouts are really intense and they work out a couple times a day or really long sessions.

So if you’re going to have a lifting session that’s probably over about an hour. Uh, you might start to consider something like an intra workout drink or some other supplement for carbohydrate.

Protein Deficient Vegan: Like a Gatorade?

Muscle Deficient Vegan: Gatorade is good. If you don’t do the zeroes, you do ones with actual sugar in it. Gatorade will work fine.

You can also do, uh, there’s Dextrose, which is a popular supplement for bodybuilders for this, which is literally just like pure glucose. So you just mix it in. You’re basically just drinking sugar water effectively.

Protein Deficient Vegan: You’re a hummingbird. Yeah.

Muscle Deficient Vegan: It’s not even colored, though. It’s just clear, so.

Protein Deficient Vegan: Oh, that’s good.

You’re not supposed to feed hummingbirds the red dye anyway. Okay.

Muscle Deficient Vegan: Oh, I didn’t know that.

Protein Deficient Vegan: This is new.

Muscle Deficient Vegan: Oh, I’ll have to keep an eye on that.

Protein Deficient Vegan: Yeah, don’t do that.

Muscle Deficient Vegan: So dextrose is good because it’s a simple, it’s a sugar. It digests pretty quickly. It gets in your bloodstream pretty quickly.

Some other options. Oreos are a good option. You know, they’re just sugar. Uh, fig bars are kind of a popular option because they’re almost healthy. And a little better than Oreos.

Protein Deficient Vegan: What about Swedish fish?

Muscle Deficient Vegan: Swedish fish, yeah. I mean, pretty much anything with sugar, you probably have to eat a lot of Swedish fish.

Protein Deficient Vegan: I can eat a lot of Swedish fish.

Muscle Deficient Vegan: Uh, peanut butter and jelly sandwich, another good one. That’s a lot of carbs in that.

Protein Deficient Vegan: As long as you don’t use that shitty keto bread. Yeah.

Muscle Deficient Vegan: I think, like you said though, the easiest option is probably just a Gatorade.

Protein Deficient Vegan: Yeah, and Swedish fish.

Muscle Deficient Vegan: And Swedish fish, yeah.

Also, if you have multiple workouts in a day, probably a good idea to do your workout, get about four hours break in between where you’re eating a bunch of carbs and resting, uh, and then you’ll probably have enough to go into it.

You probably couldn’t do two a days like every day of the week because again, it’ll, you’ll trend down over time and you won’t really get that glycogen sort of recovered up to where it needs to be to operate.

Protein Deficient Vegan: And also I have a job.

Muscle Deficient Vegan: That would also stop you from doing it. So there is something called super compensation, which also can be referred to as carb loading.

So you’ve probably heard of that, like runners before a big marathon or something. Uh, you can effectively, you know, lower your training volume. Really increase your carbohydrate intake, lower your protein intake for a couple of days, get a lot of rest, do a pretty low training volume, and your, uh, glycogen stores will actually go into, what they call a super compensated state, which is like overloaded with what they would normally be.

So you’ll go into your race, or whatever it is, with like, higher than your normal glycogen store maximum. Uh, and you’ll really be able to, you know, push that a lot further. Especially if you do some kind of intra thing. I think marathon runners and stuff pretty typically have a way to get carbohydrates during the race.

But if you do the super compensation first, you know, you get a little longer before you run out of gas.

Protein Deficient Vegan: Is this why the Teenage Mutant Ninja Turtles always ate pizza?

Muscle Deficient Vegan: I have to imagine that’s the only reason. Yeah.

Protein Deficient Vegan: Yeah.

Muscle Deficient Vegan: Yeah, so you just want to make sure you’re eating plenty of carbohydrates.

If you’re starting to feel pretty fatigued over time, you might just look at your food tracker and make sure you’re actually getting in enough carbohydrate, and maybe just increase it a little bit in your general plan.

Alright, so that’s the breakdown on carbohydrates. If you have any questions or want to know more about them, you can reach out to us and ask and we’ll get back to you. We’ve got a couple interesting news items to talk about this week. Uh, so Walmart’s actually coming out with a brand called Better Foods. It has a bunch of new vegan options that are pretty cool. So they’ve got a vegan mac and cheese. A milk, ice cream, uh, I think some cookie dough, and a bunch of other stuff. So, Walmart, who’d have thought?

Protein Deficient Vegan: I, I mean, wow.

I’m not really sure what Walmart could do to make me go to another Walmart.

Muscle Deficient Vegan: Yeah, but you can order it online and they’ll bring it to your house.

Protein Deficient Vegan: Yeah, that’s fair.

Muscle Deficient Vegan: Yeah.

Protein Deficient Vegan: Remember the Canada Walmart?

Muscle Deficient Vegan: Oh, my God.

Protein Deficient Vegan: I have nightmares about the Canada Walmart. Okay,

Muscle Deficient Vegan: Anybody who is listening to this who lives in Canada, uh, Is it, like, a normal thing for your Walmarts to not take stuff out of the boxes?

I, I, I don’t, like, I get, maybe I’m just used to, you know, America Walmarts. America Walmarts. And maybe that’s not even how they do it at a lot of Canadian Walmarts. Yeah. But we went to this one in Toronto that just, everything was still in the box on the shelf and it was really hard to even tell what the stuff was, like to see you know, cause at our Walmarts everything’s just like out.

All of our stores, I guess, really, everything’s just out sitting on the shelf and you can see the product. But when we went there, uh, everything in the entire store was still and it’s like in its box

Protein Deficient Vegan: and

Muscle Deficient Vegan: you couldn’t really see the product. So it was hard to find things.

Protein Deficient Vegan: It was wild. We looked for silken tofu for at least 30 minutes.

Muscle Deficient Vegan: Yeah.

Protein Deficient Vegan: Until I think we almost had panic attacks and just left.

Muscle Deficient Vegan: So I need to know, is this like, was this like an anomaly? And maybe there was one day at this one Walmart. I don’t know. Or, is that just how it is? Because it was super hard to find anything.

Protein Deficient Vegan: You know, I’ve always thought moving to Canada sounded great.

Until that Walmart. That Walmart changed my mind a little.

Muscle Deficient Vegan: Yeah.

Protein Deficient Vegan: I was like, I don’t know.

Muscle Deficient Vegan: Yeah, and the lines were still bad.

Protein Deficient Vegan: The lines were crazy!

Muscle Deficient Vegan: That’s a problem we have here too.

Protein Deficient Vegan: It was like 11 o’clock at night too.

Muscle Deficient Vegan: Yeah.

Protein Deficient Vegan: Usually a ghost town at the ones around here, so.

Muscle Deficient Vegan: Other than that, Canada was really cool.

But that Walmart was wild.

Protein Deficient Vegan: Except for the underground mall thing. Yeah.

Muscle Deficient Vegan: Yeah, that closed pretty early. It was, it was really cool. It was a cool idea, and we thought it was really cool when we walked in. But then, the more we walked around, the more we realized everything was like closed at three in the afternoon.

Protein Deficient Vegan: Yeah. We don’t, I guess we just

Muscle Deficient Vegan: Maybe again a bad day to go.

Protein Deficient Vegan: We just don’t understand Canada. I’m sure Canada’s awesome.

Muscle Deficient Vegan: Yeah.

Protein Deficient Vegan: The people seem great.

Muscle Deficient Vegan: We went to a really cool castle.

Protein Deficient Vegan: We did go to a cool castle.

Muscle Deficient Vegan: Yeah, that was pretty cool. Anyway.

Protein Deficient Vegan: Wal Mart.

Muscle Deficient Vegan: Wal Mart. Wal Mart. Next thing we saw, Britain just approved lab grown meat for pet food.

Protein Deficient Vegan: That’s pretty cool.

Muscle Deficient Vegan: So there’s a company called Meatly that’s going to be making lab grown meat for cats and dogs and I think other things.

Protein Deficient Vegan: That’s pretty cool because, uh, you know, there are a lot of people that, even though studies have shown eating vegan dog food is fine, there’s still a lot of people that have concerns about that, so I think this will help people bridge that gap.

Muscle Deficient Vegan: Yeah, and it’s especially cool for cats, I think, because while dogs can be vegan, technically, uh, cats really can’t be vegan. So having a lab grown meat, like a vegan actual meat option for cats, I think is probably a game changer.

Protein Deficient Vegan: Yeah, I think so too.

Muscle Deficient Vegan: Also, this isn’t really vegan specific, but I do have a vegan fun fact.

The Summer Olympics in Paris are starting soon. They’ll be running from July 26th to August 11th. And I only mention that because you should watch the USA Olympic weightlifting team. Um, now, there was a guy named Kendrick Ferris who went to the Olympics three times for Team USA, and he was a vegan. Uh, the last time he competed, I think, was in Rio in 2016.

And at that one, he actually broke the U. S. record for total lift during the trials leading up to the Olympics.

Protein Deficient Vegan: Wow.

Muscle Deficient Vegan: He was a beast. I don’t think there are any vegans on the current team. I looked a little bit before this. I didn’t see anything about any of those being vegan. Uh, but maybe one of these days.

Either way, um, cool sport and you should watch it.

Protein Deficient Vegan: Yeah, I think there are still a lot of vegan athletes at the Olympics because I saw this article actually about how many vegan options are at the Olympics, like food wise, because they serve so many meals and apparently there’s just a ton of vegan options this year.

Muscle Deficient Vegan: Yeah.

Protein Deficient Vegan: And I also saw that thing about the beds. Their beds are made out of cardboard boxes.

Muscle Deficient Vegan: Yeah, I saw something about that. That’s pretty cool.

Protein Deficient Vegan: It’s like so crazy.

Muscle Deficient Vegan: Yeah.

Protein Deficient Vegan: Their beds are made out of cardboard boxes I mean it makes sense because you have to have so many beds and they’re temporary.

Muscle Deficient Vegan: Yeah.

Protein Deficient Vegan: Very cool. Yeah, a lot of cool stuff there.

Muscle Deficient Vegan: The weightlifting is specifically starts on august 7th. So while the olympics start on july 26th, there’s no weightlifting events until august 7th.

Protein Deficient Vegan: Actually, I saw a really interesting Instagram post a couple days ago. From this one account that talks about like sustainability and green energy products and stuff, projects and stuff.

Anyways, they were talking about the Olympics and that I think they were gonna be serving two times as many vegan options as any other like previous Olympics.

Muscle Deficient Vegan: That’s pretty cool.

Protein Deficient Vegan: Yeah, and I guess they’re like focused more on sustainability and stuff this year with recycled materials and stuff and they’re using cardboard.

Recyclable cardboard as the beds.

Muscle Deficient Vegan: That’s really awesome.

Protein Deficient Vegan: So, oh, if you’re ever looking for another Instagram account, Going Green Media posts literally the coolest stuff. They might have my favorite videos on Instagram. They’re always posting, like, really cool, like, green energy projects and stuff.

And also, like, really cool, like, vegan hotels and stuff you can check out. across the world. I don’t know. It’s like one of the coolest accounts I’ve seen.

Muscle Deficient Vegan: Check them out.

Protein Deficient Vegan: Going Green Media.

Muscle Deficient Vegan: All right. So that’s all for kind of the cool news items we saw this week. We do have one brand that we just recently tried that we wanted to talk about called JeezSauce.

Protein Deficient Vegan: Yes. Kind of sounds like Jesus. And like.

Muscle Deficient Vegan: They really lean into it.

Protein Deficient Vegan: They really lean into it. The marketing is hilarious. Um, you can actually get a free sample pack of their products to try and you just have to pay for shipping.

Muscle Deficient Vegan: Yeah.

Protein Deficient Vegan: So we tried that and there were like six different flavors. I’m an actual little bitch.

So I only tried the mild flavors.

Muscle Deficient Vegan: So they had two mild, two medium and two spicy.

Protein Deficient Vegan: Yeah. The mild ones were great.

Muscle Deficient Vegan: Yeah. I liked, uh, although out of the six, there were four that I would just buy and eat all the time. The other two were, okay, but they weren’t really my cup of tea. One was habanero. I don’t really like habanero is a little too hot for me to eat like that casually.

Yeah. And then there was, uh, I think an Indian curry one that was pretty good, but, you know, if I had to pick, like, my top four, it would have been the other four.

Protein Deficient Vegan: So, I liked the original, which was mild.

Muscle Deficient Vegan: The original was good. It was like a, kind of like a spinach dip or an artichoke dip.

Protein Deficient Vegan: Yeah, but it didn’t have spinach or artichokes, so I’m not sure how they made it taste like that, but. I’m very impressed. Yeah. But apparently, I guess, I don’t, doesn’t sound like they’re probably going to be in stores.

They ship it, non refrigerated, and then you have like two weeks to put it in the fridge.

Muscle Deficient Vegan: Yeah.

Protein Deficient Vegan: But so you can just buy it online.

Muscle Deficient Vegan: Yeah, and once you get it in the fridge, it was like your last couple months

Protein Deficient Vegan: But we’ll probably be buying it again. I really like the original one specifically.

Muscle Deficient Vegan: Yeah, it’s definitely a good dip to have around I think they were the same people who made that bitchin sauce.

Protein Deficient Vegan: Yeah, which that spinach and artichoke dip is so so good.

Muscle Deficient Vegan: All right. We also got a couple of recipes that are either posted or going to be posted soon. We got one that’s a chocolate silken pie.

Protein Deficient Vegan: Wow, we shouldn’t make that again because it’s too good. It’s too good and it’s not helping protein or calorie targets.

Muscle Deficient Vegan: Yeah, this is not one of our high protein recipes that’s good for your health, right? It’s just, uh, sugar.

Protein Deficient Vegan: Yeah, but it’s fucking delicious.

Muscle Deficient Vegan: It is. So it’s like a chocolate kind of pudding pie middle with silken tofu and on top like a peanut butter glaze.

Protein Deficient Vegan: Yeah, and an Oreo crust. Right.

So it actually works really well in the whole conversation we’ve been having about carbs because it is.

Muscle Deficient Vegan: Yes, you will definitely get your storage reloaded with a couple slices of this.

Protein Deficient Vegan: The Magical Glycogen Storage 9000.

Muscle Deficient Vegan: You should rebrand it. Yeah. Alright, uh, also we did a cool garlic pizza. You wanna talk about that?

Protein Deficient Vegan: Dude, that was really good.

Muscle Deficient Vegan: It was really good.

Protein Deficient Vegan: We’ve been trying Peaceful Rebel Cheese. So we tried it, their mozzarella on the pizza, and it was awesome.

It melts really well, but we used like a garlicky base sauce.

Muscle Deficient Vegan: Yeah.

Protein Deficient Vegan: Kinda tasted like a garlicky alfredo, but it’s literally just garlic confit, and then you blend it with an immersion blender. And it makes like a garlic sauce similar to what you might get at like Papa John’s or something.

Muscle Deficient Vegan: Yeah, it’s really good.

We did ours with mushrooms and onions, but I imagine it works with a lot of different veggies.

Protein Deficient Vegan: Yeah, we’ll be making that again. Also great for your glucose.

Muscle Deficient Vegan: Yeah. Uh, we also did a berry crumble kind of thing.

So it’s like a fruit on the bottom and then TVP on the top, right?

Protein Deficient Vegan: Yeah, so you just kind of sweeten the TVP with like a little bit of brown sugar and a little bit of protein powder.

For the crumble on top, and then just, you know, normal berries that you would do on a regular fruit crumble. Gets you to about 25 percent protein on a calorie basis, so pretty decent.

Muscle Deficient Vegan: Yeah, and for texture, kind of think like fruit with granola on top, but warm. It’s really good, I liked it a lot.

Protein Deficient Vegan: It was really good heated up, too, even.

Muscle Deficient Vegan: Yeah, yeah. Then the last one we did was a little cheese ball. What do you got in that one?

Protein Deficient Vegan: Yeah, so we used Peaceful Rebel white cheddar cheese for that. And mixed in craisins and sunflower seeds and some green onions and made like a holiday cheese ball and it was really good

Muscle Deficient Vegan: It was some ritz crackers.

Protein Deficient Vegan: Yeah, it was good.

Muscle Deficient Vegan: All right. Well, that’s all we’ve got for this week If you guys have any questions, uh, feel free to reach out to us on social media or on the websites We’ve got all those links in the show notes and uh, we’ll be happy to answer anything you got.

Do you want to say bye?

Protein Deficient Vegan: Bye.

Muscle Deficient Vegan: Bye everybody

Vegan that likes to pick up heavy things and put them down again.
USAW Level 1 Coach
NASM CPT

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