Vegetarian sports menu. Vegetarianism and bodybuilding. Where to take a vegetarian protein?

• Strict vegetarians completely exclude animal food from their diet
• Lactovegetarians, in this case milk and dairy products are allowed
• Lacto-vegans, in addition to dairy products, they also eat eggs

Scientists have been shown that muscle building is not so much needed for protein as for carbohydrates. They play a big role in this process. And the protein itself needs very little - 1.6 grams per kilogram of weight.

Vivid examples of the reality that vegetarianism and bodybuilding are compatible are:

• Cory Everson, she refused meat for a 17-year-old girl. But this did not stop her from becoming a six-time bodybuilding champion

Cory Everson

• Adreas Kahling, he looks great for his years, and now

Adreas Kahling,

• Bill Perl, a bright bodybuilding star of the 60s, a striking example of a vegetarian bodybuilder

Bill Perl

It is worth noting that muscle building would not have been possible without special vitamins and supplements. These sports supplements are taken even by those athletes for whom meat is a habitual meal, and is not a chemical complex.

IMPORTANT: If a person who has been doing sports for quite some time, and did not limit himself to food, decided to become a vegetarian, then it should be done gradually, and not immediately, after the decision was made.

The disadvantage of vegetarianism in building muscle mass is that the feeling of hunger may not occur for a long time. It's good for those who want to lose weight, but not for bodybuilders. They should often take food.

Vegetarian girl

How does vegetarianism affect muscle growth?

For vegetarians athletes there is a specially designed diet. Although many people doubt the effectiveness of this method of muscle building, but this is quite real. In addition, athletes vegans feel much healthier than their sports colleagues eating meat. After all, it is animal food that contributes to the increase of harmful cholesterol in the blood and the development of cardiovascular diseases.

From a properly selected menu, a vegetarian receives the necessary amount of protein for muscle growth. Missing components can be replenished with special sports supplements. But we must remember that the muscles will not grow, even if the protein comes in excess of the norm, and there is no fat in the diet. This will also affect the appearance of the athlete, the skin will become flabby, the hair will begin to fall out, the muscle mass will become weak. Therefore, one must definitely use vegetable oils, coconut milk, and, if vegetarian principles permit, cow's milk.

Vegetarian athlete

It should be remembered that no expensive additives will replace a full meal. And, with a lack of carbohydrates in the diet, but with a large amount of protein, the body itself transforms it into carbohydrates. Thus, the athlete only harms his health.

Where to take protein to a vegetarian?

For those wishing to go on a vegetarian diet, the question arises where to take the necessary protein.

• With strict vegetarian principles, the protein can be taken from mushrooms, nuts, beans, vegetables, greens, fruits, berries, cereals, cereals
• . If the bodybuilder is lactovegetarian, then it is possible to eat milk and dairy products
• . For less strict vegetarianism, it is allowed to addfood and eggs

But in order to get the required amount of protein, vegetarians need to adhere to a variety in nutrition and combine different foods. Then some products, with a low content of amino acids necessary for the synthesis, will be supplemented by others. In this case, the incomplete proteins become complete. An example for a combination will be legumes and grains.from them a full-fledged protein is obtained, and even better absorbed than from meat.

Foods containing protein

Vegetarian sources of protein

Consider sources from where vegetarians can receive protein:

Mushrooms

Mushroom sources of protein

• The greatest amount of protein can be obtained from dried boletus 35.4 grams, fresh of this figure will be already another 3.3 grams
• the second place is white fungus, they can provide the body with 20,1 grams in a dried form, but in fresh form only 3,7 grams of protein from 100 grams of mushrooms
• The third place is fresh mushrooms - 4.3 grams

Nuts

nor rich in protein and fats, vitamins and minerals. To conserve all useful substances, you must consume them only in raw form.

Nuts sources of protein

• The first place is occupied by peanuts - 26.3 g
• On the second cashew nuts - 20 g
• on the third almonds - 18,6 g
• on the fourth hazelnut - 16,1 g
• on the fifth walnuts - 15,6 g
• on the sixth pistachio - 10 g

Legumes

Beans contain protein and complex carbohydrates. They are very valuable for the body and in that they contain calcium, iron, zinc, fiber. Legumes can be germinated, eat raw, or you can prepare dishes from them.

Bean sources of proteins

• According to the protein content, the first place is occupied by soybeans, it contains 34.9 grams of
• on the second lentil, it contains 24 grams of
• Peeled peas take the third place - 23 grams of
• Beans in fourth place - 21 grams

Cereals

Cereals fill the bodyall the necessary trace elements, this applies to the protein. The most appreciated buckwheat, it is very useful to people who follow vegetarian principles, as well as those who observe strict fasting.

Cereals sources of proteins

• The first place in protein content is wheat grains - 11.3 grams
• second place for oatmeal - 11 grams
• in third place for buckwheat - 10 grams
• for fourth place semolina and corn - 10.3 grams
• the fifth belongs topearl barley - 9.3 grams

Greens and vegetables

Greenery and vegetables in green color, contain all the amino acids necessary for the body. It is very important not to limit yourself in choosing, but to eat different types of greens and vegetables.

Sources of proteins: greens and vegetables

• Garlic championship - 6.5 grams
• Second place is occupied by Brussels sprouts - 4.8 grams
• Third place for parsley - 3.7 grams
• Fourth takes spinach - 2.9 grams
• Fifth for horseradish- 2.5 grams
• Sixth for young potatoes - 2.4 grams
• Seventh place is occupied by white cabbage - 2.8 grams
• Eighth over cucumbers - 0,8 grams

Fruits

Fruit and dried fruits play an important role in the replenishment of protein stores. We note some values ​​of the protein content in them per 100 grams of weight.

Fruit sources of proteins

• First place for bananas - 1,5 grams
• second for rowan - 1.4 grams
• third takes cherry - 1.1 grams
• fourth place is cornelian - 1 gram
• The fifth is shared by pomegranate, peaches and apricots, theyall contain 0.9 grams of protein
• Complete our list of apples - 0.4 grams

Other food products

In addition to the above listed protein suppliers in the body, you can note other foods rich in protein.

Bread is an obligatory food product for a vegetarian athlete

• The first place is taken by cocoa powder it contains 24.2 grams of protein per 100 grams of weight
• The second place is for canned olives - 18
• On the third bran from wheat - 15.1
• On the fourth wheat bread- 8,1
• On the fifth milk chocolate - 6,9
• On the sixth rye bread - 6,6
• On the seventh black chocolate - 5,4

You should also remember products made from soy.

Tofu - a cheese made from soy milk, contains in its composition a large amount of protein, as well as iron and calcium. Almost universal product, because it can be baked, cook soups from it, grill, make desserts. You should know that tofu is practically tasteless, when preparing it, much attention should be paid to spices and sauces.

Cheese-Tofu

Tempe - an exotic food made from soybeans, contains a sufficient amount of protein to replace eating meat. It can be fried, adding spices and sauces to your taste. The main thing in choosing a pace is its freshness. Covering with this, it must be, white, you can even have gray spots. But if the tempo on top turned yellow or blue, this indicates the product is not fresh.

The Tempe contains more protein than in Tofu

There is another vegetable substitute for proteins - it is seitan, it is made from wheat gluten. Per 100 grams of product contains 25 grams of protein. Very popular among athletes vegetarians.

Sejtan substitute for animal protein

For vegetarians who allow themselves to eat dairy products, an excellent supplier of protein will be:

• Hard cheese
• Dry milk
• Lowfat curd
• Brynza
• Yoghurt
• Creamy ice cream
• Milk
• Kefir

Dairy products are important for the human body

In eggs, besides protein, contains 60% fat.

• In one piece of chicken egg, as well as in quail, there are 6 grams of proteins
• In duck is slightly less - 2 grams

Eggs sources of proteins

IMPORTANT: Correctly combining, all these listed, and not only products, a vegetarian will never lacksquirrel.

Video: Where do raw meat and vegetarians take protein and how to make up the amino acid profile( Raw food and protein)?

Vegetarianism and amino acids

Amino acids are indispensable for the human body, the required amount can only come from food, as it can not synthesize them. For an adult, this figure is 8 amino acids, and for children - 10 amino acids.

There is a myth that vegetarians can not get all the essential amino acids from plant foods, and they cause huge damage to their health. But after all, as practice shows, animals too can not synthesize amino acids on their own, but get them along with plant food. Especially this myth does not apply to vegetarians who consume milk and eggs in their food.

Necessary amino acids are found in green, vegetables and fruits.

For beginners, or for those who still doubt the truth of the above, let's present the list of amino acids and products in which they are contained:

• Tryptophan is found in bananas, dates, milk, yoghurt, peanuts, sesame seeds, pine nuts and soybean
• Lysine found in nuts, wheat and dairy products
• Valine is found in mushrooms, peanuts, soy, dairy products and cereals.
• Methionine is present in legumes, eggs and dairy productsproducts
• Threonine is present in legumes, nuts, eggs and dairy products
• Isoleucine is present in seeds, peas, eggs, almonds and cashew nuts
• Leucine is present in lentils, seeds, nuts, and in brown rice
• Fanalanine is present in the sugar substitute, andin soy, milk and eggs

IMPORTANT: Children need two more amino acids: histidine and arginine. They can replenish their supplies with the help of such products: yoghurt, seeds, peanuts, lentils, sesame.

As the list shows, all the amino acids necessary for the body can be obtained from plant foods. An exception may be the case when a person decided to become a vegetarian, but did not take care of the variety in food. In order that this does not happen, it is absolutely necessary: ​​

• To consume legumes of all kinds
• Combine sources of protein and amino acids

Vegetarian girl

As for non-strict vegetarians, regular consumption of dairy products and eggs will insure against deficiency of amino acids.

Vegetarianism and essential vitamins

Vitamins are extremely necessary for normal functioning of the body. They prevent, or with their help, treat various diseases, increase the body's resistance to viral infections. Sources of vitamins are both plant foods and animals.

As vegetarianism abandons animal food, consider what essential vitamins can be obtained exclusively from plant foods:

• B1 - a deficiency of this vitamin affects the work of the nervous system, cardiovascular and digestive tract. The greatest amount of thiamine is found in carrots, potatoes, oats, wheat germs and cabbage
• B2 - with it, cell repair processes and their growth take place. It helps to fully function the organs of vision. Mainly contained in meat and milk, but with the help of peas, green onions, cereals, tomatoes, you can thoroughly replenish your stock
• B6 - with a deficiency of this vitamin there are changes in the nervous system, metabolism is broken, swelling and skin rash may occur. To replenish your body with this vitamin can be with the help of legumes, grains, and vegetables.
• Folic acid is especially necessary for the full development of the fetus. Mainly contained in the leaves of the plant, but only green
• The lack of biotin affects the general condition of the body, and causes a feeling of fatigue, the appetite may disappear, the muscles begin to ache heavily. In order to prevent such a state in the diet it is necessary to include peas, oatmeal and soybean
• Nicotinic acid plays a huge role in the life of the body, its deficiency affects the skin condition and the functionality of the nervous system. You can get enough vitamin from mushrooms, fruits, vegetables, legumes and cereals
• С - this vitamin helps to recover faster and protects against viral infections, affects metabolism, affects the vessels. About its lack signal long healing wounds. A large amount of this vitamin is found in currants, rosehips, red bell pepper, parsley, dill
• Pantothenic acid treats burns and bruises, as well as diseases of the nervous system. You can find it in peas, wheat, asparagus, barley
• Rutin is indispensable for the normal state of the vascular system of the body. Contained in cherry, black currant, cherry, gooseberry and cranberry
• The lack of vitamin E negatively affects the work of the whole organism. To replenish stocks, it is necessary to include in your diet vegetable oils, green vegetables, wheat germ
• Vitamin K is responsible for blood clotting. To fully enter the body, it is necessary that the cabbage and salad

are present in the diet. All the necessary vitamins a person receives from plant food

IMPORTANT: Vitamin A and D require eggs, butter, milk - this will not be a problem for vegetarians including these products inyour daily diet.

As you can see, of the listed basic vitamins, and the products from which these vitamins can be taken, for their organism, vegetarians do not experience a lack of them.

Vitamin B12 in the diet of a vegetarian

Vitamin B12 plays an important role in the life of the body. Its deficiency can provoke severe headaches, indigestion and bowel and nervous system diseases, can provoke violations in the ability to remember information.

It is believed that this vitamin can not be obtained solely from plant foods. And a lot of people criticize vegetarians for this. But, the fact that this vitamin is contained only in meat is not true. A sufficient amount of vitamin can be obtained from eggs and dairy products. For lacto-vegans, this is not a problem, they can easily do it, using these products regularly.

Vitamin B12 is essential for the healthy state of

. In addition, now there are enough ways to replenish your stock with vitamin B12.This is a trembling beer, breakfast cereals with the addition of vitamins, dietary supplements.

Important: Vegetarians should carefully eat food with the addition of baker's yeast. They destroy vitamin B12.

Video: Where can I get vitamin B12( how to fill the vitamin B12 deficiency)?

Vegetarian menu for muscle mass collection

Proper and balanced nutrition is a pledge of well-being, and if you want to gain muscle mass, and the key to success. To do this, it is necessary to include in the menu not only protein, but fats and carbohydrates. The number of meals should be increased to six times a day. These are five basic techniques, and one before bed. If you do not follow this advice, the body will experience stress and postpone excess fat, in addition, the muscles will begin to break down.

IMPORTANT: Do not eat too much, or skip even one of the meals.

Bodybuilder breakfast

Sample vegetarian menu of a bodybuilder.

Breakfast:

• Fresh juice from vegetables or fruits
• minimum of three slices of whole grain bread
• Peanut Butter
• Porridge can be cooked on a cow's milk or its substitutes

Snack:

• Vegetable Casserole
• Nuts, preferably a mixture of

Lunch:

• Vegetable soup
• Stewed vegetables
• Meat soya
• Tempest

Snack:

• Skimmed yogurt
• Sunflower seeds
• Fruit jam
• Slice of bread

Dinner:

• Boiled potatoes in the form of puree
• Cheese
• Broccoli boiled or steamed
• Half avocado
• Tofu

Vegetarian dining table

Bodybuilders need vegetarians to include in their diet and sports supplements, but they should not be the main supplier of protein. One half of the daily dose of protein obtained from supplements, and the other half should be obtained from food.

Video: How to gain weight, if you are a vegetarian?

Opinion of doctors about vegetarianism

Doctors often oppose vegetarianism. Especially it concerns small children, mothers, babies, elderly and sick people.

But still most people stop at the thought that vegetarianism is good for health and well-being. This is not the most severe of the species, but includes dairy products and eggs.

In favor of vegetarianism serve:

• Lowering the sugar level
• Strengthening the immunity
• Complete clearance of toxins and
• Vessel improvement
• Lowering cholesterol

Opinions of doctors about the dangers and benefits of vegetarianism diverge

Vegetarian diets can be prescribed for the treatment or prevention of certain diseases.

• Before starting a plant type diet, it is necessary to consult a nutritionist
• To pass the necessary tests, to pass a full examination
• Together with a specialist will determine the necessary set of products
• Make a detailed menu
• Develop a smooth transition to a vegetable type of food

A mandatory recommendation of all doctors is inclusion inration of milk, eggs and honey.

Video: Harm and benefit of vegetarianism. Opinion of doctors

Myths about vegetarianism

Vegetarians have many adherents and opponents. Both those and others are looking for arguments in their favor, creating the next myths.

Vegan satellites

Myths about the dangers of vegetarianism:

• The first myth says that people who do not eat meat, weak and powerless. In response to this myth, you can list a huge number of athletes of vegetarians who have established world records, received the title of champions. But, it should be noted that this became possible only with the correct and balanced nutrition of
• It is believed that for the assimilation of information it is necessary to eat meat, and vegetarians, refusing it, become more stupid. This was refuted by science, since all vitamins necessary for this process are contained in legumes, and are very well absorbed by the body.
• Vegetarians do not receive the necessary proteins for life, this myth we refuted at the beginning of the article. One should only be able to mix food correctly, then there can be no deficit.
• It is believed that vegetarians have a permanent deficit in the level of iron in their blood. But, this micronutrient is contained in a large number of vegetables and fruits, only for its assimilation it is necessary to include in your diet and vitamin C. Following this rule, a vegetarian will not have problems with the level of hemoglobin
• Vegetarians are catastrophically losing weight. This can be refuted by world celebrities who adhere to the rejection of meat. These are Brad Pitt, Nicole Kidman, Tom Cruise, Alicia Silverstone, Pamela Anderson, Orlando Bloom. Looking at their bodies, there is no question of any dystrophy.

A family of vegetarians at the dinner table

• Mothers with babies, and the children themselves need meat. Proof of the reverse point of view is the Hindus, adherents of strict religion, and from celebrities, for example, you can call Uma Thurman, she has been following a vegetarian diet since childhood, and managed to bear and give birth to fully healthy children. Alicia Silverstone
• can be added to this list. One more belief that our grandfathers and great-grandfathers always used exclusively meat. But, if you take a good look at history, this is another myth, because strict positions occupied almost the whole year, and the ancestors replenished their energy reserves solely with food of vegetable origin.

Let's consider the myths created by the same adherents of vegetarianism:

• Switching to a vegetarian diet will solve problems withoverweight. This is not so, it all depends on the individuality of each organism, and the correctness of the thoughtful menu. If the diet contains a large amount of fat, weight can only be gained, and not reset.
• Vegetarians believe that their way of eating is much more useful than people who consume meat. The fact that adhering to the right and healthy diet, testifies to the benefit of this myth. But at the same time, scientists have proved that eating meat can prevent a number of serious diseases.
• Vegetarians prove that a person is not able to digest meat, and that this process takes about two days, sucking all the energy from the body. Scientists have completely refuted this myth, since acid in the stomach, in a short period of time, splits any food
• Vegetarians believe that among them there are more long-livers than among meat eaters. Practice says the opposite of

The girl thinks about the benefits and harms of vegetarianism

As you can see from the list, both of them have their own myths and beliefs. A person should consciously approach a vegetarian diet, without forgetting about his health and well-being.

Video: The best speech about Vegetarianism you've ever heard

How to gain muscle mass on vegetarianism: advice and feedback

• First of all, beginning bodybuilders need vegetarians, it is necessary to make the right menu for every day. It must necessarily contain fats, proteins and carbohydrates. Only with a balanced diet can you pump muscle mass
• Take food in small portions, but often, every three hours
• You can not tolerate a feeling of severe hunger, this will adversely affect the muscles of the
• Mandatory power loads, it is advised not to engage longer than half an hour,waste of energy that vegetarians find very difficult to replenish, and muscles can begin to deteriorate
• Take vitamin complexes and special sports supplements
• Mandatory for muscular setaces, have enough sleep and rest, because the muscles are increased at this time, rather than during training.

Video: N muscular mass from Arnold Schwarzenegger