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.
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.
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?
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. Eat dairy products such as milk, cheese, yogurt, butter, cream, except eggs.
* Ovo Vegetarians. Eat eggs, but no dairy and no animal flesh.
* 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 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"
High-quality 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. Cow peas, chick pea, snow peas, lentils, peas ...
* Whole Grains. Oats, breads, brown rice, quinoa, granola ...
* Protein Powder. Hemp protein, soy protein, rice protein ...
* Milk. Soy milk, almond milk
* Soy. Soy beans, tofu, soy cheese, deli-style soy meats, soy milk,
* Nuts. Peanut butter, peanuts, cashew, pistachio, almonds, walnuts ...
* Seeds. Flax, hemp, pumpkin, sesame ... - 16003
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.
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?
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. Eat dairy products such as milk, cheese, yogurt, butter, cream, except eggs.
* Ovo Vegetarians. Eat eggs, but no dairy and no animal flesh.
* 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 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"
High-quality 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. Cow peas, chick pea, snow peas, lentils, peas ...
* Whole Grains. Oats, breads, brown rice, quinoa, granola ...
* Protein Powder. Hemp protein, soy protein, rice protein ...
* Milk. Soy milk, almond milk
* Soy. Soy beans, tofu, soy cheese, deli-style soy meats, soy milk,
* Nuts. Peanut butter, peanuts, cashew, pistachio, almonds, walnuts ...
* Seeds. Flax, hemp, pumpkin, sesame ... - 16003
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