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No-Meat Muscle: 4 Rules For Building Lean Mass On A Vegetarian Diet
There are hundreds of millions of vegetarians worldwide, and people choose to be vegetarians for myriad reasons, from religious beliefs to dietary habits to simple personal preferences. As anyone who has embraced this lifestyle can attest, it's not as simple as no meat.
Everyone from your grandmother to your favourite whey maker is a potential threat for animal product smuggling into your food, which means you need to do your research in addition to watching your macros.
Need a road map? Here are four simple rules vegetarian athletes should follow to maximize their nutrition. Listen to them, and you'll have the fuel you need to grow like weeds.
Rule 1: Know your whey
Carnivores may divide the world into carnivores and herbivores, but vegetarians know it's not that simple. There are different types of vegetarians, including:
Lacto vegetarian (dairy products allowed)
Pescetarian (fish are permitted)
Ovo-lacto vegetarian (dairy products and eggs are allowed)
Vegan (no animal products of any kind allowed)
Each variant presents its unique challenges, as people in those respective categories are aware.
But one thing everyone needs when exercising is getting enough protein. Without them, they run a severe risk of producing mediocre results and generally feel like a shrivelled stick of celery.
What about whey and casein powders? Both are by-products of milk, so vegans and strict pescetarians are off-limits. But they should be fine for lacto-ovo and lacto-vegetarians, right? If it just could be that easy. To separate milk into curds (where casein and cheese come from) and whey components, manufacturers add an enzyme called rennet. There are plant and microbial sources for rennet, but the most common source is the stomachs of slaughtered calves. In other words, not so suitable for vegetarians.
An easy way to tell if your protein is vegetarian is if it's kosher since dairy and meat don't mix on a kosher diet. Unfortunately, most proteins don't list this information on their labels or websites. So if you want to know where a particular company stands, it's best to do your homework: look them up or call them and ask.
Rule 2: Explore plant protein
If the lab dance sounds a bit complicated, which is understandable, consider exploring other vegetarian protein sources. Luckily, there's a wide range to choose from, most of which pair well with their animal competitors. Some of the most popular fonts are:
Egg protein, egg white protein and liquid egg white. All
three offer a protein punch similar to whey protein but are much simpler and
more predictable when it comes to ingredients.
Soy protein. Perhaps the best-known vegetarian alternative
to whey, soy proteins are similarly high in protein but incredibly low in fat
and cholesterol. Soy generally offers more flavour options than other
vegetarian proteins, but read labels carefully as some soy proteins contain
dairy and fish products.
Pea protein. The humble pea rides nowadays due to the
"Dr Oz Effect" high, but the TV documentary only said what competent
vegetarians already knew. Pea protein is high in protein, easily digestible,
cholesterol-free and has a solid branched-chain amino acid profile. Rule 3: Eat
well
I know it seems obvious, but most of us know at least one vegetarian who appears to survive on ramen noodles, chips, and candy magically. Men's Health recently coined a term for these people: obese.
Your vegetarian allies are starting to prevent you from becoming one of them. Aside from the harm you do to yourself, you give the entire plant kingdom a bad name.
What's the alternative? Battle for Balance! Include a glut
of fresh fruits and vegetables in your diet. These form the cornerstone of a
healthy diet for both herbivores and omnivores and offer incredible health
benefits. Do not always stock up on vegetables and fruits (which, by the way,
is difficult); Most of your calories should come from dense foods, especially. read more. healthnutritionhints
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