How Vegetarians and Vegans Can Eat For Muscle Building
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 Way 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. 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.
Complications You’ll Encounter 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”
Excellent Sources of Protein for Vegeterians & Vegans
If you’re lacto and/or ovo it’s trouble-free. Just don’t eat meat and follow my other eating healthy rules to get your protein: cheese, milk, whey protein, eggs, and all that. If you’re vegan, there’s several fresh sources of protein:
* Beans. Lima, mungo, winged, fava, kidney, hummus, garbanzo, black …
* Legumes. Lentils, peas, cow peas, chick pea, snow peas
* Whole Grains. Brown rice, oats, quinoa, granola, breads
* Protein Powder. Rice protein, hemp protein, soy protein …
* Milk. Soy milk, almond milk
* Soy. Soy milk, deli-style soy meats, soy cheese, tofu, soy beans …
* Nuts. Walnuts, almonds, pistachio, cashew, peanuts, peanut butter
* Seeds. Flax, hemp, pumpkin, sesame …