How Vegetarians and Vegans Can Eat For Muscle Building
Posted on November 30, 2008
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My past article on eating clean sums up simple nutrition guidelines for you. Then again, I got an email from a vegetarian in need of 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…
In What Manner Do Vegetarians & Vegans Eat?
The majority eat loads of vegetables, legumes, fruits, tofu and soy. Selected classes consume eggs & dairy as well. But never animal flesh of any kind (meat, fish or poultry).
* Lacto-ovo Vegetarians. Eat eggs & dairy, but no animal flesh.
* Lacto Vegetarians. Eat dairy products such as milk, cheese, yogurt, butter, cream, except eggs.
* Ovo Vegetarians (or eggetarians). Eat eggs, but not animal flesh and dairy products.
* Vegans. Eat no eggs, no dairy, no animal flesh and no honey.
Complications You’ll Encounter With Vegeterianism & Veganism.
Vegetables and fruits are excellent for fiber, vitamins and minerals. Green vegetables are great too because they increase your alkalinity levels and neutralize acidic foods like meat. Here’s a few “problems” you’ll run into eating like this though:
* Allergic reactions – As a consequence you can smash into lactose intolerance, acne, or other allergic reactions from all the dairy food if everything you eat is eggs and dairy products for protein
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. Oats, breads, brown rice, quinoa, granola …
* Protein Powder. Hemp protein, soy protein, rice protein …
* Milk. Soy milk, almond milk
* Soy. Soy milk, deli-style soy meats, soy cheese, tofu, soy beans …
* Nuts. Peanut butter, peanuts, cashew, pistachio, almonds, walnuts …
* Seeds. Flax, hemp, pumpkin, sesame …
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