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.
Yet nearly all of the recommendation for getting protein consists of eating stuff vegetarians and vegans can't - if that describes you, read this article for muscle building nutrition advice for vegetarians and vegans
In What Way Vegetarians & Vegans Eat?
Nearly everyone consume a lot of vegetables, legumes, fruits, tofu and soy. Several kinds eat eggs & dairy products too. But no animal flesh (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 (or eggetarians). Eat eggs, but not animal flesh and dairy products.
* Vegans. Does not eat any animal products or byproducts.
Complications You'll Encounter 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 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"
Excellent Sources of Protein for Vegeterians & Vegans
If you're lacto and/or ovo it's trouble-free. Just don't eat meat and follow my other eating healthy rules to get your protein: cheese, milk, whey protein, eggs, and all that. If you're vegan, there's several fresh sources of protein:
* Beans. Black, garbanzo, hummus, kidney, fava, winged, mungo, lima
* Legumes. Cow peas, chick pea, snow peas, lentils, peas ...
* Whole Grains. Breads, granola, quinoa, oats, brown rice ...
* Protein Powder. Soy protein, hemp protein, rice protein
* Milk. Soy milk, rice milk, plant milk, coconut milk, almond milk ...
* Soy. Soy cheese, deli-style soy meats, soy milk, soy beans, tofu ...
* Nuts. Walnuts, almonds, pistachio, cashew, peanuts, peanut butter
* Seeds. Flax, hemp, pumpkin, sesame ... - 15266
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.
Yet nearly all of the recommendation for getting protein consists of eating stuff vegetarians and vegans can't - if that describes you, read this article for muscle building nutrition advice for vegetarians and vegans
In What Way Vegetarians & Vegans Eat?
Nearly everyone consume a lot of vegetables, legumes, fruits, tofu and soy. Several kinds eat eggs & dairy products too. But no animal flesh (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 (or eggetarians). Eat eggs, but not animal flesh and dairy products.
* Vegans. Does not eat any animal products or byproducts.
Complications You'll Encounter 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 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"
Excellent Sources of Protein for Vegeterians & Vegans
If you're lacto and/or ovo it's trouble-free. Just don't eat meat and follow my other eating healthy rules to get your protein: cheese, milk, whey protein, eggs, and all that. If you're vegan, there's several fresh sources of protein:
* Beans. Black, garbanzo, hummus, kidney, fava, winged, mungo, lima
* Legumes. Cow peas, chick pea, snow peas, lentils, peas ...
* Whole Grains. Breads, granola, quinoa, oats, brown rice ...
* Protein Powder. Soy protein, hemp protein, rice protein
* Milk. Soy milk, rice milk, plant milk, coconut milk, almond milk ...
* Soy. Soy cheese, deli-style soy meats, soy milk, soy beans, tofu ...
* Nuts. Walnuts, almonds, pistachio, cashew, peanuts, peanut butter
* Seeds. Flax, hemp, pumpkin, sesame ... - 15266
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