How Vegetarians and Vegans Can Eat For Muscle Building
My previous article on eating clean outlines simple nutrition guidelines for you. But then I got an email from a vegetarian wanting some tips.
Protein is certainly one of the most essential “macro nutrients” you need to build muscle and to help you pull through from your strength training. Nearly all experts suggest no less than 1g per pound of bodyweight each day.
Yet nearly all of the recommendation for getting protein consists of eating 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?
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. Consumes dairy and egg products, but does not eat beef, pork, poultry, fish, shellfish or animal flesh of any kind.
* Lacto Vegetarians. No eggs as well as animal flesh. Consumes dairy products such as milk, cheese, yogurt, butter, and cream.
* Ovo Vegetarians (or eggetarians). Eat eggs, but not animal flesh and dairy products.
* 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 consume is dairy products and eggs you for protein, after that you can crash 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
It’s simple when you’re lacto and/or ovo. Just don’t consume meat and follow my other eating nutritious rules to get your protein: whey protein, cheese, eggs, milk, and so on. If you’re vegan, there’s a few extra 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, rice milk, plant milk, coconut milk, almond milk …
* Soy. Soy beans, tofu, soy cheese, deli-style soy meats, soy milk,
* Nuts. Peanut butter, peanuts, cashew, pistachio, almonds, walnuts …
* Seeds. Flax, hemp, pumpkin, sesame
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