THE BASIC FACTS:
WHAT IS A CARB? WHAT IS A PROTEIN?
They are macronutrients! Nutrients that your body needs a lot of. This includes carbohydrates, fats, and protein. Micronutrients are vitamins and minerals.
CARBS: USDA recommends that 45% - 65% of our calories should come from carbohydrates. Carbohydrates are the body’s main source of fuel. Carbohydrates are easily used by the body for energy. They are mainly found in starchy foods (like grain and potatoes), fruits, milk, and yogurt.
PROTEIN: USDA recommends that 10% - 35% of our calories should come from protein. Most Americans get plenty of protein, and easily meet this need by consuming a balanced diet. We need protein for growth (especially important for children, teens, and pregnant women), tissue repair, energy when carbohydrate is not available, preserving lean muscle mass. Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes
PRE WORKOUT MEAL:
Example Pre Workout Foods…
POST WORKOUT MEAL:
Chobani strawberry greek yogurt: 14 g protein, 20 g carbs. Yogurt is also EASILY DIGESTABLE so your body will soak up the nutrients immediately.
WHAT HAPPENS IF YOU DON’T EAT BEFORE AND AFTER YOU WORKOUT?
You’ll burn fat. But be very fatigued.
PRE-MEAL: If you exercise for a long time without eating, you’ll limit your ability to burn calories and maintain intensity. You won’t burn more of anything if you can’t muster the enthusiasm to master your toughest sets.
POST-MEAL: And if you don’t feed your muscles and replenish your energy stores after exercise, you won’t have the necessary building blocks for recovery.
SAMPLE MEAL PLAN:
Post workout meal…
Ever hear people talk about complete and incomplete proteins? What does it all mean - isn’t a protein a protein?
If you know a little about science you’d know that there are all types of proteins because proteins are made up of different combinations of amino acids (the building blocks of protein).
What fitness and nutrition people call “complete” proteins are the ones made up of the nine essential amino acids in sufficient proportions. These are deemed essential because these are the ones needed for you to function properly as a human being! If you care, they are:
So now you know enough to say that an incomplete protein is simply one that lacks one of more of those nine essential amino acids listed above!
So where can you get your complete proteins? Meat eaters in general do not have to worry about this because common animal-based foods are considered the primary sources of complete protein. Most plant-based foods are usually incomplete, but below I have compiled a list of complete protein examples for meat eaters and vegetarians.
Examples of Complete Proteins for Meat Eaters:
Examples of Complete Proteins for Vegetarians and Vegans:
When you eat any of the foods listed above, you get all nine essential amino acids in a single food source. There’s no need to take extra amino acid supplements! For the average person who eats a variety of meat and veggies, you’re probably already getting your complete protein and do not need to worry about consumption of complete proteins.
How much protein do I need?
According to the Harvard School of Public Health,
“There is no one-size-fits-all answer to that question, and research on the topic is still emerging. The Institute of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day—that’s about 64 grams for a 160 pound adult. In the U.S., adults get an average of 15 percent of their calories from protein; for a person who requires a 2,000-calorie-per-day-diet, that’s about 75 grams of protein. In healthy people, increasing protein intake to 20 to 25 percent of calories can reduce the risk of heart disease, if the extra protein replaces refined carbohydrates, such as white bread, white rice, or sugary drinks. Higher protein diets can also be beneficial for weight loss, in conjunction with a reduced calorie diet, although long-term evidence of their effectiveness is wanting.”
Your protein needs depend on our age, size, and activity level.
For the average person…
The standard method used by nutritionists to estimate our minimum daily protein requirement is to multiply the body weight in kilograms by .8, or weight in pounds by .37. This is the number of grams of protein that should be the daily MINIMUM.
For the exerciser or people looking to lose weight…
There is evidence that people engaging in endurance exercise (such as long distance running) or heavy resistive exercise (such as body building) can benefit from additional protein in their diets. 1.2 to 1.4 grams per kilogram of body weight per day for endurance exercisers and 1.7 to 1.8 grams per kg per day for heavy strength training.
Just remember if you’re looking to lose weight, don’t just add protein, REPLACE refined carb calories with protein calories! It will help you stay full longer and build lean muscle mass. Find out how many calories you need to consume to lose of maintain a healthy weight in my older post here.
1kg = 2.2 lbs
My body weight in kg: 118lbs/2.2 = 53.6kg
My minimum protein intake: 53.6kg*0.8 or 118lbs*0.37 = 44g
My protein intake as a runner: 53.6kg*1.4g = 75g
My protein intake as a weight lifter: 53.6kg*1.8g = 96.4g
If you don’t want to whip out your calculator, and you want to build muscle and stay slim, I would just recommend eating 1g of protein for every pound of DESIRED body weight. That’s what I do. That’s it!
1. Get Sufficient Calories The very first thing you must do as a vegetarian bodybuilder is make sure that you get enough calories. If you don’t take in enough calories on a regular basis your body is much more likely to turn to incoming protein for fuel and you very well may see a deficit forming. 2. Consume Plenty of Fruits and Vegetables Second, be sure that you are taking in plenty of fruits and vegetables. These are going to supply you with a high quality source of nutrients as well as all the antioxidant protection to keep your immune system feeling strong. 3. Don’t Neglect Chickpeas and Legumes For vegetarians looking to build muscle, one of the key sources of protein they need to be looking into are chickpeas and other legumes. These will also be a good low-fat source of carbohydrates as well and make for a great snack before a hard workout. 4. Swap Rice For Quinoa If you’re in the habit of always eating brown rice with your meals, swap that up for some quinoa instead. Quinoa tastes much like brown rice (a combination of brown rice and oatmeal) and is higher in overall protein content than the brown rice. On top of that, quinoa is actually a complete source of protein, whereas brown rice is not. This is important for the process of muscle building to take place. 5. Utilize Egg White Or Soy Protein Powders Fifth, it’s a very wise move to make use of egg white protein powders, if you eat animal by-products, or soy protein powders if not. These will dramatically help to boost your protein intake and are quick and convenient for when you need them. As long as you do make sure to mix them up with other sources of protein, they are definitely a ‘must-have’ for your daily diet. Soy Protein Isolates are low in fat and sugars, cholesterol-free, and loaded with protein. As one of the few complete vegetable sources, soy proteins are suitable for vegetarians and contain all of the essential amino acids in levels sufficient to help support muscle growth and development. Soy proteins have the added benefits of supporting heart health too. 6. Avoid A Heavy Reliance On Processed Foods One big mistake that many vegetarians make is relying a great deal on heavy, overly processed foods. Don’t do this. Remember, being vegetarian doesn’t mean you get free range to eat as many high-carb snack foods as you want. You still do definitely have to be eating healthy and making an effort to maintain a fresh diet that contains whole grains, fruits, vegetables, and nuts. 7. Keep Your Workouts Short But Intense When it comes to your workout, as a vegetarian you should aim for short but intense workouts. This will help prevent muscle mass loss from taking place and your body relying on protein to get through those workouts. If you were doing very long workout sessions that’s when your protein needs will be really elevated, which could get more difficult being on a vegetarian diet. 8. Be Sure To Vary Your Food Choices Also be sure that you’re taking the time to vary your foods in your diet as well. As a vegetarian you may find that it’s easy to gravitate to the same foods over and over and over again. Try to prevent this if you can. By making sure to take in a higher variety you will prevent nutrient deficiencies and have better luck with your diet program. 9. Make Use Of Tempeh Another protein source that’s highly beneficial for vegetarians is tempeh. This one is one that is often overlooked so start finding creative ways to add it to your diet today. Many people find they prefer this over tofu, which is the other main vegetarian option. 10. Consider Going Lacto-Ovo Vegetarian One thing that you may want to consider, and this will highly be based on your personal beliefs, is going lacto-ovo vegetarian. What this means is that you will include both egg and dairy products in your diet. This will dramatically boost your protein options since then you can include egg and egg whites, cottage cheese, yogurt, cheese, and milk. It will definitely make your life as a vegetarian bodybuilder easier. 11. Utilize Nuts For Fuel Another great food that you’ll want to take in are nuts. Nuts provide a healthy source of fat and will provide a long-lasting form of energy as well. One handful will significantly boost your calorie intake and help make muscle gain that much easier. 12. Take In Plenty of Flaxseeds, Walnuts, and Flaxseed Oil For your essential fatty acids, since you likely won’t be consuming fatty fish or fish oil, turn to flaxseeds, flaxseed oil, and walnuts. These will have to be your primary sources for this must-have nutrient. 13. Start Adding Peanut Butter Another good way to boost your fat content is to start smearing natural peanut butter on as many foods as you can in your diet. This will also help to boost your overall calorie intake as well, which is obviously important when aiming to build muscle. Smear some peanut butter over your bananas, apples, mix it into oatmeal, or add it to any fruit smoothies you may be preparing. 14. Consider Iron Supplementation One nutrient that you may fall short in without eating any red meat is iron. Since iron is responsible for good red blood cell development, it’s not one you want to risk being low in. If you do, you’re going to find you’re fatiguing a lot faster in your workouts as well. If you plan on carrying out a vegetarian diet for the long term, consider adding an iron supplement to your day. 15. Focus On Broccoli and Spinach Intakes Two other vegetables that you’ll definitely want to think about adding in higher quantities as well are broccoli and spinach. These both will contain nice doses of calcium, which is another nutrient you may fall short in. In addition to both of these, also think about using a calcium supplement. 16. Don’t Let Others Get You Down Unfortunately one thing that many vegetarian bodybuilders deal with is others telling them they won’t see success. Try and block this out as best as possible. If you want to really pack on the muscle, you need to stay in a healthy frame of mind - and their negative influence is definitely not going to help you do so. 17. Eat More Frequently It’s also important that you’re making sure to eat frequently throughout the day. Since you won’t be taking in as much protein with every meal you eat as someone who isn’t a vegetarian, by getting in regular meals you’ll help ensure that you do always have that steady stream of amino acids going into the muscle tissues. 18. Monitor Your Body Fat Levels Since one thing many vegetarian bodybuilders are concerned over is muscle mass loss, be sure that you’re regularly monitoring your body fat levels. This will give you a better indication if you are losing muscle mass so that action can be taken to help prevent this. 19. Supplement With Branched Chain Amino Acids Another important supplement that you’ll want to use is branched chain amino acids. These you should specifically take immediately before and after the workout is complete as they too will help to safeguard against muscle mass loss. 20. Stay Positive Finally, the last tip is to stay positive. It may take slightly longer to build muscle as a vegetarian, but if you stay positive and keep working towards your goals, you definitely can get the results you’re looking for.
|1. 10 squats, 10 burpees until you reach 50 (for rounds 2 & 3, add weights)|
|2. 30 alternating knee to same elbow in plank|
|3. 10 power (jumping) lunges|
|4. 10 burpees w/ pushup|
|5. 10 straight leg dead lifts|
|6. 10 hanging leg raises|
|CHEST & ABS|
|1. 10 power pushups|
|2. 20 bicycles|
|3. 20 crunches|
|1. 10 inverted pull up rows at Smith Machine|
|2. 10 dumbbell pullovers on ball|
|3. 10 plank on ball w/ alt knee taps on ball|
|SHOULDERS & ABS|
|1. 10 front raises|
|2. 10 lat raises|
|3. 10 overhead presses|
|4. 20 plank knee to opp. elbows|
|1. 10 bicep curls|
|2. 10 closed pushups on medicine ball|
#1. BAKED APPLES AND GREEK YOGURT
Yield: 1 serving
Serving Size: full recipe
Prep Time: 5 min
Cook Time: 2 minIngredients:
#2. BANANA CHEESECAKE PUDDING
Yield: 1 serving
Serving Size: full recipe
Prep Time: 5 minIngredients:
#3 VEGAN CRUNCH CAKES
Yield: 1 serving
Serving Size: 2 cakes
Prep Time: 5 minIngredients:
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