My previous article on clean food nutrition guidelines describe simple for you. But then I got an email from a vegetarian who want some advice.
Protein is definitely one of the most important macro nutrients he needs to build muscle and help you recover from your strength training. Most experts recommend at least 1 gram per kilo of body weight every day.
However, most of the tips for getting the protein includes vegetarians and vegans eat things they can not – if that describes you, read this article for tips on building muscle nutrition for vegetarians and vegans …
==> How do vegetarians and vegans eat?
Most eating plenty of vegetables, legumes, fruits, tofu and soy. Certain types eat eggs and dairy products as well. But not just any animal flesh (meat, fish or poultry). Here is a (not complete) list of the types of vegetarians:
* Lacto-ovo vegetarians. Eating eggs and dairy products but no animal flesh.
* Lacto vegetarians. Eat dairy products but no eggs or meat.
* Ovo vegetarians. Eat eggs but no dairy and no animal flesh.
* Vegans. Do not eat eggs or milk or meat of animals and no honey.
==> Will encounter problems with Vegeterianism and veganism.
Vegetables and fruits are good for fiber, vitamins and minerals. The vegetables also are good because they increase levels of alkalinity and counter the acidic foods like meat. Here are a few "problems" will be found to eat like this:
* Allergic reactions – if everything is to eat dairy and eggs for protein, you may run into lactose intolerance, acne, or other allergic reactions of all dairy foods
* Low testosterone level – meat, eggs and dairy products have saturated fat and cholesterol that increase testosterone. If T levels are low have less muscle, less strength, less energy, leaving the libido, higher body fat, and less of ambition "a" …
==> Good sources of protein for vegetarians and vegans
If you are breastfeeding and / or ovo easy. Just do not eat meat and follow other rules of cleaning my eating to get your protein: eggs, milk, whey protein, cheese, etc. If you are vegetarian, there are other sources of protein:
* Beans. Black chickpea, hummus, kidney beans, winged, bean sprouts, Lima …
* Vegetables. Lentils, peas, cow peas, chickpeas, peas …
* Whole grains. Brown rice, oats, quinoa, cereals, bread …
* Protein Powder. Soy protein, hemp protein, rice protein …
* Milk. Soy milk, almond milk …
* I am. Soybeans, tofu, soy cheese, soy style cold cuts, soy milk, …
* Nuts. Walnuts, almonds, pistachios, cashews, peanuts, peanut butter …
* Seeds. Sesame, pumpkin, hemp, linen …
