How Vegetarians and Vegans Can Eat For Muscle Building

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 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?

Most eat lots of vegetables, legumes, fruits, tofu and soy. Certain types eat eggs & dairy products too. But never any animal flesh (meat, fish or poultry). Here’s a (not complete) list of types of vegetarians:

• Lacto-ovo Vegetarians. Eat eggs & dairy, but no animal flesh.
• Lacto Vegetarians. Eat dairy, but no eggs and no animal flesh.
• Ovo Vegetarians. Eat eggs, but no dairy and no animal flesh.
• Vegans. Eat no eggs, no dairy, no animal flesh and no honey.

Problems You’ll Run Into With Vegeterianism & Veganism.

Vegetables and fruits are good for fiber, vitamins and minerals. Green vegetables are also good because they raise your alkalinity levels and counteract 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. Black, garbanzo, hummus, kidney, fava, winged, mungo, lima …
• Legumes. Lentils, peas, cow peas, chick pea, 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, …
• Nuts. Walnuts, almonds, pistachio, cashew, peanuts, peanut butter …
• Seeds. Sesame, pumpkin, hemp, flax …

Further Information On Vegetarian/Vegan Eating:

Mike Mahler is a strength coach and information publisher that I highly respect. He’s big, strong, and he’s a vegan. Read this article on “Making the Vegan diet work” while getting big and strong.

Also, Mike has an article from UFC Fighter Mac Danzig about his vegan diet. Both of these articles are good sources for more information.