These are ways 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.
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.
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
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 (or eggetarians). Eat eggs, but not animal flesh and dairy products.
* Vegans. Does not use or consume animal products of any kind.
Complications You’ll Encounter With Vegeterianism & Veganism.
Vegetables and fruits are good for fiber, vitamins and minerals. Green vegetables are also good because they raise your alkalinity levels and counteract 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 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. Lentils, peas, cow peas, chick pea, snow peas
* Whole Grains. Breads, granola, quinoa, oats, brown rice …
* Protein Powder. Rice protein, hemp protein, soy 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. Walnuts, almonds, pistachio, cashew, peanuts, peanut butter
* Seeds. Flax, hemp, pumpkin, sesame …
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