Click the side links and read below to learn more about finding the right approach to meet your goals. Learn about eating by blood type, fueling your body with clean, non-processed food, and click below for any specific questions or feedback.
Muscles without Meat
The trick is getting enough high quality protein from non-animal source. Even vegetarians who have never exercise will have a difficult time meeting the recommended protein intake – but it can be done!
An intake of 150g of protein, which would be adequate for muscle building, won’t help you if you are eating only 2,000 – 2,500 calories a day. Depending on the intensity and duration of your workouts your calorie range should be closer to 3,000 too 4,00 calories.
Variety of Protein
Soy - (Varieties of veggie burgers, milk shake drinks, and soy protein, soy yogurts – get cookbooks for soy protein recipes)
Pinto beans, garbanzo beans, kidney beans, black beans, lentils, split peas. (You can use them in soups or burritos.) The quality of legume protein increases measurably if you eat it with a grain based food such as rice bread or pasta.
Nuts, Seeds, and Butters
Nuts, seeds, and nut butters are protein powerhouses for vegans as well. While the general public tends to limit nuts consumption, due to high fat content, the fat works with rather than against vegan body builders. Even if you can triple your protein intake with vegetarian protein foods you won’t benefit fully if your calorie intake is low. The oil in the nuts and seeds are primarily monounsaturated, like olive oil, it is heart friendly and they have some fibers. Protein and fat contents make them a must for body building vegans.
Soy protein isolate is another must! Add water juice or soy milk/ If you train more than one hour a day,You will need a lot of calories to fuel your workouts.