Saturday, November 7, 2009

Survival Gardening: Day 2

Muscle Building Diet For Vegetarians by Jason Storm

Today a lot of people are switching from meat based diets to eating vegetarian. Many find that cutting out meat from their diet makes their bodies healthier. But is it possible to build muscles if you don't get the extra protein that you find in meat-products?

Protein is essential for muscle building and without it, they won't grow. Luckily, there are many other sources that you can use as a vegetarian.

It's important that the protein you are taking in is of good quality. Protein contains amino acids of which there are many different types, some of them can be produced by the body but still a few are what we call essential and can only be gained from the foods we eat. When you are eating vegetarian it's important to make sure you eat with variation, this ensures that you get all the amino acids that you need.

If you are a lacto-ovo vegetarian, which means you're eating egg and dairy products, you can increase your intake of protein by eating more eggs and adding more milk and cheese to your diet. Eggs have a lot of high quality proteins with many of the essential amino acids, a great source for muscle gain. You can make omelettes and add egg to your salads and other meals.

If you are eating a strict vegan diet, you're main source of protein comes from legumes, beans and grains. Beans in general and especially soybeans have a large concentration of high quality protein, and there are many different usages for it. Made into tofu and tempeh you can use it in a similar way as you are used to making meat.

Black beans are especially good for you as they are a complete protein. They have to soak overnight and it takes a few hours to cook them so i recommend that you do a large amount and put the leftover in the freezer. Having a black bean burrito is an excellent way to get your protein.

Broccoli is also excellent to add, it not only has a very large protein percentage but also a lot of vitamins and minerals that are essential for a healthy body. Variation is the key, eat a variety of vegetables and you'll naturally making sure that you gain all the nutritions that your body needs for bodybuilding.

Grains are a great source of protein and often have a lot of vitamins, usually from the B-group which is the most difficult to find for vegans. Grains like quinoa, bulghur, hirs and buckwheat all have a good amount of protein and nutrition. By eating those instead of white rice and pasta, your protein intake will naturally rise.

Also you want to make sure that you get enough energy for the body to be able to work out and renew itself. Add extra fat to your diet to gain extra calories and look for food that has a lot of energy. Nuts and seeds contains a high amount of good quality fat and it's a good idea to have some of these each day.

If you're really aiming to gain muscles fast and efficiently, it might also be a good idea to get a soy-based protein powder. This adds the extra proteins you need. It's important that the powder you're getting is of good quality with a high concentration of the essential amino acids.

By following these guidelines you can easily gain muscles even if you want to keep a healthy vegetarian diet.

Jason Storm is a writer for the blog Go Muscles. Visit his site to learn about muscle exercises and the best ways to gain muscles naturally.

1 comment:

John said...

Another way to get great nutrition is to sprout beans and other seeds.