So you’re a vegetarian… So What! You can still get protein in your diet and gain muscle!


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Just because you're a vegetarian doesn't mean you will have a hard time gaining muscle... you just have to know your choices and have a great meal plan!

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So you’re a vegetarian… So What! You can still get protein in your diet and gain muscle!

  1. 1. So you’re a vegetarian… So What! You can still get protein in your diet and gain muscle! Taylor Ryan, NASM C-PT Figure Competitor
  2. 2. Protein… what’s the deal? <ul><li>Why protein? The building blocks of muscle are proteins. If you want to build muscle, you have to have enough “bricks” to build with! </li></ul><ul><li>So you want to gain muscle… how much protein do you need? </li></ul><ul><ul><li>1.6-2.0g per kilogram (bodyweight) </li></ul></ul><ul><ul><li>The average person should get 0.8g/kg… and it should make up 15-30% diet </li></ul></ul>
  3. 3. Carnivore Muscle Gainers <ul><li>Of course lean meats are the top notch protein sources. </li></ul><ul><li>Lean meats include: chicken, turkey, pork and buffalo…These are meats low in fat content and cholesterol and awesome sources of protein. </li></ul><ul><li>But eating meat isn’t the only way to get protein in your diet… </li></ul>
  4. 4. You’re Not Hopeless <ul><li>Just because you’re a veggie eater doesn’t mean that you will have a hard time putting on muscle… it does me you have to think a little harder than the carnivores to ensure you are getting protein in your body. </li></ul><ul><li>Famous fit vegetarians: Demi Moore, Tom Cruise, Pitcher Lee (Boston Red Socks), Bruce Lee </li></ul><ul><li>No one can deny those people look amazing… and without one piece of meat to lead the way! </li></ul>
  5. 5. Not All Vegetarians Are Created Equal… <ul><li>There are many levels of vegetarians and depending on where you fall will help figure out how hard you may have to work to get protein in your diet. So let’s break it all down </li></ul>
  6. 6. Pescatarian <ul><li>You avoid all meats except fish. This is a pretty common form of being a vegetarian and many people use it as a stepping stone towards becoming a vegan. Fish is a great source of protein, just make sure that if you regularly consume fish to check mercury levels. Generally, the larger the fish, the higher the mercury. Fish are low in calories, loaded with healthy omega-3s and a great protein! Eat up! </li></ul>Image: www. nytimes .com For great seafood recipes and ideas check out my own recipe collection !
  7. 7. Semi vegetarians <ul><li>This is where I fell for several years: </li></ul><ul><li>considered f l exible because they mainly practice a no meat vegetarian diet but they will occasionally bend and eat meat. These vegg-Os practice their lifestyle most likely because of health reasons (instead of moral). </li></ul>You can have an easy time getting protein. Stick with white meat items and aim for 3-4 times per week.
  8. 8. Lacto-ovo-vegetarians <ul><li>the most common of all … they don’t eat any meat products such as beef, pork, poultry, or shellfish, they do eat eggs and dairy products. </li></ul><ul><li>One egg has 6g of protein so load up! Opt for skim milk and the best of all? </li></ul><ul><li>COTTAGE CHEESE… 1/2cup has 15 g of protein! </li></ul>My famous frittata
  9. 9. Vegans <ul><li>The strictest of the vegetarians. They avoid all meats but also try to stay away from dairy, eggs, leather, fur, and products that have been tested on animals. </li></ul><ul><li>These guys have to concentrate the most on their diet to make sure they have a balanced nutrition plan </li></ul>
  10. 10. What Are Your Choices? Depends… mine has 24 g per scoop Whey protein 7-8 g per 1 cup Soy Milk 4 g per 1 cup Broccoli 8 g per 2 tbsp Peanut Butter 9 g per 1 cup Quinoa, cooked 13 g per patty Veggie Burger 15 g per 1/2 cup Cottage cheese 10 g per 1/2 cup Tofu Walnuts: 4g per 1 oz Nuts Lentils: 20g per 3.5 oz serving Legumes: kidney, navy, lentils Protein Food
  11. 11. Nothing Stopping You <ul><li>Ok, so now you have the confirmation that you can build muscle, you don’t have to change your lifestyle and you can see great results! </li></ul><ul><li>Head over to the store now with your new protein shopping list and get started! </li></ul><ul><li>My favorite vegan protein? Homemade Almond butter! </li></ul>
  12. 12. Presented By Taylor Ryan, NASM C-PT Head trainer of The Art Of Weight Lifting