My past article on eating clean sums up simple nutrition guidelines for you. Then again, I got an email from a vegetarian in need of some tips.

Protein is definitely one of the most important “macro nutrients” you need to build muscle and to help you recover from your strength training. Most experts recommend at least 1g per pound of bodyweight each day.

Yet nearly all of the recommendation for getting protein consists of eating stuff vegetarians and vegans can’t - if that describes you, read this article for muscle building nutrition advice for vegetarians and vegans

How Do Vegetarians & Vegans Eat?

Nearly everyone consume a lot of vegetables, legumes, fruits, tofu and soy. Several kinds eat eggs & dairy products too. But no animal flesh (meat, fish or poultry).

* Lacto-ovo Vegetarians. Does not eat beef, pork, poultry, fish, shellfish or animal flesh of any kind, consumes only dairy and egg products.

* Lacto Vegetarians. No eggs as well as animal flesh. Consumes dairy products such as milk, cheese, yogurt, butter, and cream.

* Ovo Vegetarians (or eggetarians). Eat eggs, but not animal flesh and dairy products.

* Vegans. Eat no eggs, no dairy, no animal flesh and no honey.

Complications You’ll Encounter With Vegeterianism & Veganism.

Vegetables and fruits are great for vitamins, minerals and fiber. Green vegetables are also good since they boost your alkalinity levels and stabilize acidic foods like meat. Here’s a few “problems” you’ll run into eating like this though:

* Allergic reactions - if all you consume is dairy products and eggs you for protein, after that you can crash into lactose intolerance, acne, or other allergic reactions from all the dairy food

Low Testosterone - meats, eggs, and dairy products have saturated fat and cholesterol which boost testosterone. If your T levels are at a low level you’ll have a smaller amount of muscle, less strength, less energy, lagging libido, higher body fat, and less of an “ambition”

High-quality Sources of Protein for Vegeterians & Vegans

If you’re lacto and/or ovo it’s easy. Just don’t eat meat and follow my other eating clean rules to get your protein: eggs, milk, whey protein, cheese, etc. If you’re vegan, there’s some other sources of protein:

* Beans. Kidney, fava, winged, mungo, lima, black, garbanzo, hummus …

* Legumes. Snow peas, chick pea, cow peas, peas, lentils …

* Whole Grains. Breads, granola, quinoa, oats, brown rice …

* Protein Powder. Hemp protein, soy protein, rice protein …

* Milk. Soy milk, almond milk

* Soy. Soy cheese, deli-style soy meats, soy milk, soy beans, tofu …

* Nuts. Peanut butter, peanuts, cashew, pistachio, almonds, walnuts …

* Seeds. Flax, hemp, pumpkin, sesame …

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