It is commonly thought that bodybuilders should be consuming big hunks of red meat every day to help them build muscle, but actually it is not necessary to have a meat based diet to put get ripped. In the following post we will discuss how vegans and vegetarians can effectively put on muscle without compromising their principals and nutritional selections.
As a vegetarian bodybuilder you could possibly have difficulty consuming a sufficient amount of calories. To combat this, see to it that you constantly have a packet of nuts and dried fruit with you. Also, eat frequently. Do careful calorie counts, taking into consideration your height, weight, age and your metabolism. You must be consuming roughly 500 calories above your daily required calorie consumption for maximum muscle growth.
Make sure you are correctly dividing up your macronutrient intake. If you are a skinny ectomorph somatotype, you must be consuming 25 % protein, 50 % carbs and 25 % fats. If you often put on weight easily you belong in the endomorph somatotype classification, and in that case you must be eating as follows: 35 % protein, 45 % carbohydrates and 20 % fats.
For best bodybuilding, eat five to six smaller meals a day and consume a lot of water. Water consumption is directly liable for particular biological processes essential to reduce weight and build muscle. Drink a minimum of 1.5L of water a day and always drink after a workout.
Vegetables which are rich in muscle building micro nutrients are: yams, sweet potatoes, kale, broccoli, spinach, tomatoes and peppers. Ensure that they are part of your day-to-day diet. Veggies must not be boiled in water. You could cook them in the oven using a casserole dish with a tight fitting cover. Wash the vegetables and put them in the casserole with 50ml of water on the bottom of the pan, to prevent the vegetables from sticking. Cook at medium heat for 60-90 minutes. When the vegetables are cooked you can add salt and a little raw olive oil or flax oil.
Eggs are an exceptional form of protein for vegetarians. When the egg is eaten whole and when it is raw, the protein is absorbed much better. Maybe leave scrambled eggs runny or consume a raw egg in a shake. Raw eggs can carry diseases so it is very important that you source a highly trustworthy producer of free range eggs. Battery eggs and chickens are a whole lot more susceptible to disease than healthy free range chickens and eggs.
Weigh powder is an outstanding source of protein however not all weigh protein powders are from a vegetarian source, so see to it to find out about the specific brand you want to get. Likewise find out about any supplements you might be taking as not all supplements are plant based. Nonetheless, practically anything you could find in the mainstream market you will be able to find in a variation ideal for vegetarians and for vegans. There are likewise supplements readily available for Muslims and for orthodox Jews, which are prepared according to exact religious precepts.
Vegans, who do not consume eggs or milk products, may find it really useful to introduce veggie protein powders into their day-to-day diet. The most highly recommended are soya protein, rice protein and hemp protein. Soya is an extremely questionable foodstuff and many individuals do not recommend it. Our experience with the dried protein powder is a favorable one. You need to however make certain that it is organic as there is a lot of genetically modified soya on the market. Likewise the dried protein powder seems to be easier to digest than the actual legume. Rice protein is gluten free and this is a huge advantage for individuals struggling with any type of gluten intolerance or irritable bowel disorder.
Vegetarians and vegans will need to be a bit more careful about their diet and invest a little more time in the cooking but all in all they will not have a lot of trouble building muscle if they follow our basic guidelines.
As a vegetarian bodybuilder you could possibly have difficulty consuming a sufficient amount of calories. To combat this, see to it that you constantly have a packet of nuts and dried fruit with you. Also, eat frequently. Do careful calorie counts, taking into consideration your height, weight, age and your metabolism. You must be consuming roughly 500 calories above your daily required calorie consumption for maximum muscle growth.
Make sure you are correctly dividing up your macronutrient intake. If you are a skinny ectomorph somatotype, you must be consuming 25 % protein, 50 % carbs and 25 % fats. If you often put on weight easily you belong in the endomorph somatotype classification, and in that case you must be eating as follows: 35 % protein, 45 % carbohydrates and 20 % fats.
For best bodybuilding, eat five to six smaller meals a day and consume a lot of water. Water consumption is directly liable for particular biological processes essential to reduce weight and build muscle. Drink a minimum of 1.5L of water a day and always drink after a workout.
Vegetables which are rich in muscle building micro nutrients are: yams, sweet potatoes, kale, broccoli, spinach, tomatoes and peppers. Ensure that they are part of your day-to-day diet. Veggies must not be boiled in water. You could cook them in the oven using a casserole dish with a tight fitting cover. Wash the vegetables and put them in the casserole with 50ml of water on the bottom of the pan, to prevent the vegetables from sticking. Cook at medium heat for 60-90 minutes. When the vegetables are cooked you can add salt and a little raw olive oil or flax oil.
Eggs are an exceptional form of protein for vegetarians. When the egg is eaten whole and when it is raw, the protein is absorbed much better. Maybe leave scrambled eggs runny or consume a raw egg in a shake. Raw eggs can carry diseases so it is very important that you source a highly trustworthy producer of free range eggs. Battery eggs and chickens are a whole lot more susceptible to disease than healthy free range chickens and eggs.
Weigh powder is an outstanding source of protein however not all weigh protein powders are from a vegetarian source, so see to it to find out about the specific brand you want to get. Likewise find out about any supplements you might be taking as not all supplements are plant based. Nonetheless, practically anything you could find in the mainstream market you will be able to find in a variation ideal for vegetarians and for vegans. There are likewise supplements readily available for Muslims and for orthodox Jews, which are prepared according to exact religious precepts.
Vegans, who do not consume eggs or milk products, may find it really useful to introduce veggie protein powders into their day-to-day diet. The most highly recommended are soya protein, rice protein and hemp protein. Soya is an extremely questionable foodstuff and many individuals do not recommend it. Our experience with the dried protein powder is a favorable one. You need to however make certain that it is organic as there is a lot of genetically modified soya on the market. Likewise the dried protein powder seems to be easier to digest than the actual legume. Rice protein is gluten free and this is a huge advantage for individuals struggling with any type of gluten intolerance or irritable bowel disorder.
Vegetarians and vegans will need to be a bit more careful about their diet and invest a little more time in the cooking but all in all they will not have a lot of trouble building muscle if they follow our basic guidelines.
About the Author:
We are passionate about bodybuilding and about getting people to pack on muscle safely and naturally. For more bodybuilding suggestions click here.
No comments:
Post a Comment