How can vegetarians and vegans eat to gain muscle mass?
My previous article on eating healthy outlines simple nutritional guidelines for you. But then I got an email from a vegetarian who wanted some advice.
Protein is definitely one of the most important “macronutrients” you need to build muscle and help you recover from your strength training. Most experts recommend at least 1 g per pound of body weight each day.
However, most protein tips include eating things that vegetarians and vegans can’t eat. If that describes you, check out this article on muscle-building nutritional tips for vegetarians and vegans…
==> How do vegetarians and vegans eat?
Most eat a lot of greens, vegetables, fruits, tofu and soybeans. Certain types also eat eggs and dairy products. But never any animal meat (meat, fish or poultry). Here is a (not complete) list of types of vegetarians:
* Lacto-ovo vegetarians. Eat eggs and dairy products, but no animal meat.
* Lacto vegetarians. Eat dairy, but not eggs or animal meat.
*Ovo vegetarians. Eat eggs, but not dairy or animal meat.
* Vegan. Do not eat eggs, dairy products, animal meat, or honey.
==> Problems you will run into with vegetarianism and veganism.
Vegetables and fruits are good for fiber, vitamins, and minerals. Green vegetables are also good because they raise alkalinity levels and counteract acidic foods like meat. However, here are some “problems” you’ll run into eating like this:
* Allergic Reactions – If all you eat is dairy and eggs for protein, then you may have lactose intolerance, acne, or other allergic reactions from all dairy foods.
* Low Testosterone: Meats, eggs, and dairy products have saturated fat and cholesterol that increase testosterone. If your testosterone levels are low, you will have less muscle, less strength, less energy, less libido, more body fat and less “ambition”…
==> Good sources of protein for vegetarians and vegans
If you are lacto and/or ovo it is easy. Just don’t eat meat and follow my other clean eating rules to get your protein: eggs, milk, whey protein, cheese, etc. If you are vegan, there are other sources of protein:
* Beans. Black, chickpea, hummus, kidney, fava, winged, mung, lime…
* Vegetables. Lentils, peas, cowpeas, chickpeas, snow peas…
* Whole grains. Brown rice, oats, quinoa, granola, breads…
* Protein powder. Soy protein, hemp protein, rice protein…
*Milk. Soy milk, almond milk…
* Soy. Soy beans, tofu, soy cheese, deli-style soy meats, soy milk,…
* Walnuts. Walnuts, almonds, pistachios, cashews, peanuts, peanut butter…
* Seeds. Sesame, pumpkin, hemp, flax…