A little bit of yourself in this section. There are 3 three text graphics associated to this section; Subscribe me, Advertisements and About Me. I hope either one will suit your need. 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.
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?
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. Consumes dairy and egg products, but does not eat beef, pork, poultry, fish, shellfish or animal flesh of any kind.
* Lacto Vegetarians. No eggs as well as animal flesh. Consumes dairy products such as milk, cheese, yogurt, butter, and cream.
* Ovo Vegetarians. Eat eggs but not meat or dairy products.
* Vegans. Eat no eggs, no dairy, no animal flesh and no honey.
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 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”
Good 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. Snow peas, chick pea, cow peas, peas, lentils …
* Whole Grains. Breads, granola, quinoa, oats, brown rice …
* Protein Powder. Hemp protein, soy protein, rice protein …
* Milk. Soy milk, almond milk
* Soy. Soy milk, deli-style soy meats, soy cheese, tofu, soy beans …
* Nuts. Walnuts, almonds, pistachio, cashew, peanuts, peanut butter
* Seeds. Flax, hemp, pumpkin, sesame …
