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.
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?
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 products such as milk, cheese, yogurt, butter, cream, except eggs.
* Ovo Vegetarians. Eat eggs but not meat or 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 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”
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. Cow peas, chick pea, snow peas, lentils, peas …
* Whole Grains. Breads, granola, quinoa, oats, brown rice …
* Protein Powder. Rice protein, hemp protein, soy protein …
* Milk. Almond milk, coconut milk, plant milk, rice milk, soy 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
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