These are ways Vegetarians and Vegans Can Eat For Muscle Building
My article earlier on eating clean sketches out simple nutrition guidelines for you. Nonetheless, I received an email from a vegetarian wanting 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…
How Do Vegetarians & Vegans Eat?
Nearly everyone consume a lot of vegetables, legumes, fruits, tofu and soy. Several kinds eat eggs & dairy products too. But no animal flesh (meat, fish or poultry).
* 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 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 have saturated fat and cholesterol which increase testosterone. If your T levels are low you’ll have less muscle, less strength, less energy, lagging libido, higher body fat, and less of an “ambition”
High-quality 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. Cow peas, chick pea, snow peas, lentils, peas …
* Whole Grains. Brown rice, oats, quinoa, granola, breads
* Protein Powder. Rice protein, hemp protein, soy protein …
* Milk. Soy milk, almond milk
* Soy. Soy cheese, deli-style soy meats, soy milk, soy beans, tofu …
* Nuts. Cashew, peanuts, peanut butter, walnuts, almonds …
* Seeds. Flax, hemp, pumpkin, sesame …