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.
However, most of the advice for getting protein includes 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?
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. Eat eggs & dairy, but no animal flesh.
* 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.
Problems You'll Run Into 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"
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. Lima, mungo, winged, fava, kidney, hummus, garbanzo, black ...
* Legumes. Lentils, peas, cow peas, chick pea, snow peas
* Whole Grains. Breads, granola, quinoa, oats, brown rice ...
* 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. Cashew, peanuts, peanut butter, walnuts, almonds ...
* Seeds. Sesame, pumpkin, hemp, flax - 15343
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.
However, most of the advice for getting protein includes 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?
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. Eat eggs & dairy, but no animal flesh.
* 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.
Problems You'll Run Into 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"
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. Lima, mungo, winged, fava, kidney, hummus, garbanzo, black ...
* Legumes. Lentils, peas, cow peas, chick pea, snow peas
* Whole Grains. Breads, granola, quinoa, oats, brown rice ...
* 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. Cashew, peanuts, peanut butter, walnuts, almonds ...
* Seeds. Sesame, pumpkin, hemp, flax - 15343
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