Find Out How Vegetarians and Vegans Can Eat For Muscle Building!
My article earlier on eating clean sketches out simple nutrition guidelines for you. Nonetheless, I received an email from a vegetarian wanting some tips.
Protein is definitely one of the most important "macro nutrients" you need to build muscle and to help you recover from your strength training. Most experts recommend at least 1g per pound of bodyweight each day.
But most of the opinion for getting protein involves consuming stuff vegetarians and vegans can't - if that describes you, read this article for muscle building nutrition advice for vegetarians and vegans...
How Do Vegetarians & Vegans Eat?
Most eat lots of vegetables, legumes, fruits, tofu and soy. Certain types eat eggs & dairy products too. But never any animal flesh (meat, fish or poultry). Here's a (not complete) list of types of vegetarians:
* Lacto-ovo Vegetarians. Eat eggs & dairy, but no animal flesh.
* Lacto Vegetarians. No eggs as well as animal flesh. Consumes dairy products such as milk, cheese, yogurt, butter, and cream.
* Ovo Vegetarians. Eat eggs, but no dairy and no animal flesh.
* Vegans. Does not eat any animal products or byproducts.
Problems You'll Run Into With Vegeterianism & Veganism.
Vegetables and fruits are great for vitamins, minerals and fiber. Green vegetables are also good since they boost your alkalinity levels and stabilize acidic foods like meat. Here's a few "problems" you'll run into eating like this though:
* Allergic reactions - if all you eat is dairy and eggs you for protein, then you can run into lactose intolerance, acne, or other allergic reactions from all the dairy food
Low Testosterone - meats, eggs, and dairy products have saturated fat and cholesterol which boost testosterone. If your T levels are at a low level you'll have a smaller amount of muscle, less strength, less energy, lagging libido, higher body fat, and less of an "ambition"
Good Sources of Protein for Vegeterians & Vegans
If you're lacto and/or ovo it's easy. Just don't eat meat and follow my other eating clean rules to get your protein: eggs, milk, whey protein, cheese, etc. If you're vegan, there's some other sources of protein:
* Beans. Kidney, fava, winged, mungo, lima, black, garbanzo, hummus ...
* Legumes. Snow peas, chick pea, cow peas, peas, lentils ...
* Whole Grains. Breads, granola, quinoa, oats, brown rice ...
* Protein Powder. Hemp protein, soy protein, rice protein ...
* Milk. Almond milk, coconut milk, plant milk, rice milk, soy milk ...
* Soy. Soy milk, deli-style soy meats, soy cheese, tofu, soy beans ...
* Nuts. Cashew, peanuts, peanut butter, walnuts, almonds ...
* Seeds. Sesame, pumpkin, hemp, flax - 17274
Protein is definitely one of the most important "macro nutrients" you need to build muscle and to help you recover from your strength training. Most experts recommend at least 1g per pound of bodyweight each day.
But most of the opinion for getting protein involves consuming stuff vegetarians and vegans can't - if that describes you, read this article for muscle building nutrition advice for vegetarians and vegans...
How Do Vegetarians & Vegans Eat?
Most eat lots of vegetables, legumes, fruits, tofu and soy. Certain types eat eggs & dairy products too. But never any animal flesh (meat, fish or poultry). Here's a (not complete) list of types of vegetarians:
* Lacto-ovo Vegetarians. Eat eggs & dairy, but no animal flesh.
* Lacto Vegetarians. No eggs as well as animal flesh. Consumes dairy products such as milk, cheese, yogurt, butter, and cream.
* Ovo Vegetarians. Eat eggs, but no dairy and no animal flesh.
* Vegans. Does not eat any animal products or byproducts.
Problems You'll Run Into With Vegeterianism & Veganism.
Vegetables and fruits are great for vitamins, minerals and fiber. Green vegetables are also good since they boost your alkalinity levels and stabilize acidic foods like meat. Here's a few "problems" you'll run into eating like this though:
* Allergic reactions - if all you eat is dairy and eggs you for protein, then you can run into lactose intolerance, acne, or other allergic reactions from all the dairy food
Low Testosterone - meats, eggs, and dairy products have saturated fat and cholesterol which boost testosterone. If your T levels are at a low level you'll have a smaller amount of muscle, less strength, less energy, lagging libido, higher body fat, and less of an "ambition"
Good Sources of Protein for Vegeterians & Vegans
If you're lacto and/or ovo it's easy. Just don't eat meat and follow my other eating clean rules to get your protein: eggs, milk, whey protein, cheese, etc. If you're vegan, there's some other sources of protein:
* Beans. Kidney, fava, winged, mungo, lima, black, garbanzo, hummus ...
* Legumes. Snow peas, chick pea, cow peas, peas, lentils ...
* Whole Grains. Breads, granola, quinoa, oats, brown rice ...
* Protein Powder. Hemp protein, soy protein, rice protein ...
* Milk. Almond milk, coconut milk, plant milk, rice milk, soy milk ...
* Soy. Soy milk, deli-style soy meats, soy cheese, tofu, soy beans ...
* Nuts. Cashew, peanuts, peanut butter, walnuts, almonds ...
* Seeds. Sesame, pumpkin, hemp, flax - 17274
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3:32 AM
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