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.
For sure, Protein is one of the highly vital “macro nutrients” you need to build muscle and to help you get well from your strength training. Majority of specialists recommend at least 1g per pound of bodyweight each day.
However, most of the advice for getting protein includes eating 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?
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. Does not eat beef, pork, poultry, fish, shellfish or animal flesh of any kind, consumes only dairy and egg products.
* Lacto Vegetarians. Eat dairy, but no eggs and no animal flesh.
* Ovo Vegetarians. Eat eggs, but no dairy and no animal flesh.
* Vegans. Does not use or consume animal products of any kind.
Teething Troubles You’ll Come Across 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 - 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 enhance testosterone. If your T levels are down you’ll have a reduced 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. 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. Rice protein, hemp protein, soy protein …
* Milk. Soy milk, almond milk
* Soy. Soy beans, tofu, soy cheese, deli-style soy meats, soy milk,
* Nuts. Peanut butter, peanuts, cashew, pistachio, almonds, walnuts …
* Seeds. Pumpkin, flax, sesame, hemp …