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.



For sure, Protein is one of the highly vital "macro nutrients" you need to build muscle and to help you get well from your strength training. Majority of specialists 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 Manner Do 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. Consumes dairy and egg products, but does not eat beef, pork, poultry, fish, shellfish or animal flesh of any kind.

* Lacto Vegetarians. No eggs as well as animal flesh. Consumes dairy products such as milk, cheese, yogurt, butter, and cream.

* Ovo Vegetarians. Eat eggs but not meat or dairy products.

* Vegans. Eat no eggs, no dairy, no animal flesh and no honey.

Problems You'll Run Into With Vegeterianism & Veganism.

Vegetables and fruits are excellent for fiber, vitamins and minerals. Green vegetables are great too because they increase your alkalinity levels and neutralize 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"

Excellent Sources of Protein for Vegeterians & Vegans

It's simple when you're lacto and/or ovo. Just don't consume meat and follow my other eating nutritious rules to get your protein: whey protein, cheese, eggs, milk, and so on. If you're vegan, there's a few extra sources of protein:

* Beans. Black, garbanzo, hummus, kidney, fava, winged, mungo, lima

* Legumes. Snow peas, chick pea, cow peas, peas, lentils ...

* 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 ...