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.
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?
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 (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 - As a consequence you can smash into lactose intolerance, acne, or other allergic reactions from all the dairy food if everything you eat is eggs and dairy products for protein
* 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”
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. Black, garbanzo, hummus, kidney, fava, winged, mungo, lima
* Legumes. Lentils, peas, cow peas, chick pea, snow peas
* Whole Grains. Breads, granola, quinoa, oats, brown rice …
* Protein Powder. Soy protein, hemp 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. Walnuts, almonds, pistachio, cashew, peanuts, peanut butter
* Seeds. Sesame, pumpkin, hemp, flax
