If the popular journals on fitness and sports are concerned with the ideal nutritional programs, then almost all nutrition experts agree that the intake of a lot of protein is the prerequisite for muscle growth and a healthy diet. But what are they doing now? vegetarianwho eat neither meat nor fish? Do they have to fall by the wayside and forget about their desired muscle growth? Below, we have put together four points that will inform you how you as a vegetarian can develop a suitable nutritional program, which is ideal for a sustainable and effective muscle building.
1. What kind of vegetarian are you?
Popularly, vegetarians are people who do not eat meat. In fact, a vegetarian is a person who mainly uses plant-based foods as well as products from living animals such as eggs, milk or honey. All foods derived from dead animals, such as meat or fish, are avoided. The purpose of this diet is to avoid health risks or a specific philosophy of life. Overall, the expert distinguishes seven different vegetarian diets: 1. Ovo vegetarians: Prohibited are meat, fish and milk and the dairy products made from them. 2. Lacto vegetarians: Prohibited are meat, fish and eggs and the food produced from them. 3. Ovo lacto vegetarians: Prohibited are fish, meat and all food made from it. 4. Semi-vegetarians: Eat little meat and prefer a higher percentage of vegetables, grains and fruits. 5.Puddingvegetarier: Prohibited are meat and fish. They eat sweets and finished products. 6. raw food: Forbidden are almost all animal-derived foods. They only eat uncooked foods. 7. Vegans: Forbidden are all products of the animal such as meat, fish, milk or eggs.
2. Certain proteins are suitable for muscle growth
Proteins do not always have to come from meat or fish. The vegetarian has many different sources of protein that are not contradictory to his worldview and are also useful for muscle building. 1. eggs and dairy products If your vegetarian diet is allowed, you can take a variety of dairy products. Even a small cup of curd cheese (250g) can have about 30 grams of protein, which is equivalent to a hand-sized piece of chicken breast! Even a low-fat cottage cheese offers 25 grams of protein per 200g cup. Even the boiled chicken egg offers the vegetarian already 7 grams of protein. 2. legumes Beans, lentils and peas also contain a lot of protein, but often also a lot of carbohydrates and should therefore not be eaten in the evening because of digestion. The most protein-rich legume is the soybean, which provides around 33 grams of protein per 100 grams. Lentils and peas both provide 23 grams of protein per 100 grams, but also contain 11 grams of carbohydrates. 3. Soya products A well-known soy product is tofu, which offers 12 grams of protein per 100 grams and can be processed in a variety of ways. If you have to do without animal dairy products, as an alternative you can also eat a mug of soy yoghurt (250g), which will give you 10 grams of protein. 4. nuts & almonds Nuts are known to be good sources of protein and good omega-3 acids, but they also contain lots of fat. Peanuts provide the highest amount of protein, with 26 grams of protein per 100 grams, followed by almonds (19g / 100g) and walnuts (14g / 100g). 5. vegetables Even vegetables can provide you as a vegetarian neat protein. Just in the spinach are 2.2 grams of protein per 100 grams. That does not sound like much, but in fact spinach is almost half of healthy protein. The vegetable with the largest protein content is broccoli, which provides 3.3 grams of protein per 100g and contains only 24 calories per 100 grams. 6. Cereal products Those who like oatmeal should strike as this cereal product provides nearly 13 grams of protein per 100 grams. Oatmeal is perfect as a breakfast with milk and can be prepared with other protein sources such as cottage cheese or soymilk. An insider tip is Seitan, which is made from wheat protein and used to be eaten as a meat substitute. Seitan contains about 25 grams of protein per 100 grams, but also has nearly 40 grams of carbohydrates. Quinoa is also a great grain product for building muscle. It is a grain related to the millet, has in addition to a share of carbohydrates all 9 essential amino acids. From quinoa you can make salads, a delicious casserole and even patties.
3. Right food
The variety of vegetarian cuisine should also be used correctly when preparing meals, otherwise bloating and constipation are at risk. Water is an important component of a vegetarian, so he also makes sure that he drinks at least two liters a day. Also important is the side dish of fruits and vegetables that stimulate the metabolism and ensure good digestion. We recommend around 300 grams of fresh fruit and vegetables per day. Cereals and potatoes as well as protein products, nuts, seeds and legumes should be covered by two to three servings a week. Vegetable oils such as olive oil are important daily and should be taken with two to four tablespoons. Dairy products and eggs contain a lot of protein and should be adapted to the energy consumption or training needs.
4. Cover vitamins and vital substances
Vegetarians are often asked how they cover their needs for vitamins and minerals. Below we will show you how a vegetarian provides for a healthy diet.
- Beta-carotene: Apricots, kale, spinach, carrots sweet potatoes
- Coenzyme Q10: raw consumption of peanuts, sesame seeds, pistachios, broccoli or cauliflower
- Vitamin C: Berries, citrus fruits, papayas, kiwis, pineapples, etc.
- Vitamin D: Chanterelles, mushrooms, morels,
- glutathione: Green leafy vegetables, chlorella, asparagus, broccoli, spinach, zucchini, Brussels sprouts, cauliflower, kale and walnuts.
- Vitamin B1: Sunflower seeds, pine nuts, Brazil nuts, poppy, pecans, pistachios, peanuts, cashews and sesame seeds.
- Vitamin B2: Almonds, grated coconut, seeds (pumpkin seeds and sesame seeds), legumes (including soy products such as tempeh), mushrooms (especially mushrooms)
- Vitamin B3: Legumes, peanuts, peanut butter, pumpkin seeds, pine nuts,
- Vitamin B6: Avocado, peppers, broccoli, cauliflower, spinach and sweetcorn,
- Vitamin B7: Peanuts, pulses Avocados, oatmeal, carrots, chicory, spinach, vitamin B12 is produced by a healthy intestinal flora itself.
- Magnesium: Amaranth, quinoa, sea algae,
- Selenium: Brazil nuts, porcini mushrooms, mushrooms, lentils, soybeans
- Potassium: Swiss chard, spinach, salads, herbs, celery, kale, broccoli,
- Iron: Pumpkin seeds, sesame, chard, spinach, plantain, purslane, stinging nettle, cress, dandelion,
- Zinc: Nuts, seeds, pumpkin seeds.