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 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.
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 Manner Do Vegetarians & Vegans Eat?
The majority eat loads of vegetables, legumes, fruits, tofu and soy. Selected classes consume eggs & dairy as well. But never animal flesh of any kind (meat, fish or poultry).
* Lacto-ovo Vegetarians. Eat eggs & dairy, but no animal flesh.
* Lacto Vegetarians. No eggs as well as animal flesh. Consumes dairy products such as milk, cheese, yogurt, butter, and cream.
* Ovo Vegetarians (or eggetarians). Eat eggs, but not animal flesh and dairy products.
* Vegans. Eat no eggs, no dairy, no animal flesh and no honey.
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 eat is dairy and eggs you for protein, then you can run 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"
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. Lima, mungo, winged, fava, kidney, hummus, garbanzo, black ...
* Legumes. Snow peas, chick pea, cow peas, peas, lentils ...
* Whole Grains. Brown rice, oats, quinoa, granola, breads
* Protein Powder. Rice protein, hemp protein, soy 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. Flax, hemp, pumpkin, sesame ... - 15438
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.
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 Manner Do Vegetarians & Vegans Eat?
The majority eat loads of vegetables, legumes, fruits, tofu and soy. Selected classes consume eggs & dairy as well. But never animal flesh of any kind (meat, fish or poultry).
* Lacto-ovo Vegetarians. Eat eggs & dairy, but no animal flesh.
* Lacto Vegetarians. No eggs as well as animal flesh. Consumes dairy products such as milk, cheese, yogurt, butter, and cream.
* Ovo Vegetarians (or eggetarians). Eat eggs, but not animal flesh and dairy products.
* Vegans. Eat no eggs, no dairy, no animal flesh and no honey.
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 eat is dairy and eggs you for protein, then you can run 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"
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. Lima, mungo, winged, fava, kidney, hummus, garbanzo, black ...
* Legumes. Snow peas, chick pea, cow peas, peas, lentils ...
* Whole Grains. Brown rice, oats, quinoa, granola, breads
* Protein Powder. Rice protein, hemp protein, soy 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. Flax, hemp, pumpkin, sesame ... - 15438
