calling all vegetarian weight lifters

  • Posted by a hidden member.
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    Feb 28, 2011 3:40 AM GMT
    I've decided that I want to increase my muscle mass but since I'm vegetarian and don't eat meat i'm worried that that will be difficult.

    Any vegetarian weightlifters out there want to give me any tips and share with me what works for them?
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    Feb 28, 2011 4:54 AM GMT
    I eat beans and rice everyday, oatmeal with soya granules added and drink a lot of dry skim milk and cottage cheese.

    I'm lacto-vegetarian though.
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    Feb 28, 2011 5:08 AM GMT
    Tofu! (many kinds)
    Soy
    Nuts & Beans
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    Feb 28, 2011 5:13 AM GMT
    I thought about doing it about a year ago and did a lot of reading on it and even stuck to a diet for a couple weeks.

    It can be done but you just need a lot of beans and if you can dairy products like the previous poster said. You will also need to invest in some supplements. It takes a lot of planning to make sure you get all the complete proteins you need for good muscle gain. Just plan really well, and eat a lot to get your cals up and maximize the protein intake and be sure you are getting the right proteins.
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    Feb 28, 2011 5:14 AM GMT
    Whey Protein powders are a great option

    also Quinoa (pronounced keen-wah), its a grain that is some where between brown rice and couscous. it is a naturally occurring complete protein (similar to soy) I eat it every day.
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    Feb 28, 2011 5:14 AM GMT
    Oh and the only reason I didn't stick to it is because I was on a meal plan at my college and I was about to kill myself after three weeks of limited choices in the dining hall.
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    Feb 28, 2011 5:17 AM GMT
    i kno ur not asian but i think you should look up some tofu recipes because it taste awesome and lots of protein.

    Just Google "tofu" and take a look at the images section. Hope this helps icon_biggrin.gif
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    Feb 28, 2011 5:38 AM GMT
    Hmm I'll preface this with I'm a lacto-ovo, so I'm not sure if this will help you depending on how strict you are.

    The hardest part can be making sure you get enough protein, though this shouldn't stop you. Great sources are:

    Milk, cheese, yogurt and other dairy products. Though to note you will most likely want to avoid the low fat versions of yogurt and sour cream and the like because these are often thickened with gelatine.... You might also want to consider looking for cheeses that specify they are vegetarian depending again on how strict you are (ask me if you really must know why).

    Eggs are also good protein

    Then we come to nuts and seeds, almonds, pea nuts (almond and peanut butter are great options) also things like pumkin seeds have lots of protein so mix it up. While these can be higher in fat, I generally don't worry about it cause I'm not

    Soy... great source of protein just be careful not to eat to much. This is because your body converts certain components of soy into a variation of estorgen which can undermine your hormone levels and other chemical aspects of your body.

    And then yeah beans lentils and other legumes as already mentioned.

    If you go hardcore vegetarian then ignore the first 2 and stick with the later.
  • gumbosolo

    Posts: 382

    Feb 28, 2011 6:00 AM GMT
    In addition to protein, make sure you're getting enough good fats - I've been a really hard gainer for years as a vegetarian no matter how much protein I ate, but I started adding olive oil to my post-workout whey protein and immediately saw gains.
  • Celticmusl

    Posts: 4330

    Feb 28, 2011 6:01 AM GMT
    Lacto-ovo here. eggs, rice-beans, nuts, peanuts, tofu, muscle-milk.
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    Feb 28, 2011 6:05 AM GMT
    Soy milk, tofu, black beans, wheat grains, oatmeal have good source of protein. As a vegetarian myself, get good fiber and brown rice is good. icon_biggrin.gif
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    Feb 28, 2011 9:24 AM GMT
    Some vegetarian meats have absurd amount of protein, there's like 80 grams in frys chicken strips. Make some split pea soup with barley, good stuff. Try and see if you can get Quinoa, it's hard to find but insanely healthy.

    Lentils and beans are fantastic and are packed with iron and fiber as well, there's also seitan (an old chinese mock meat made from wheat gluten, obviously avoid if you're a celiac though) and a variety of soy product called tempeh. It's like tofu but a bit healthier and has a tougher and nicer texture.

    Also take anything you hear about soy and it's phytoestrogens with an oceans worth of salt, the estrogen found in soy is about 1000 times weaker than the estrogen your body has naturally. There's a lot of misinformation out there and a lot of guys hear estrogen and think a block of tofu is going to have them wake up with a menstrual cycle next morning.
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    Feb 28, 2011 10:01 AM GMT
    lentils and the like! almonds and brown rice (: oy... forget about becoming a bodybuilder. its not gonna happen on a vegetarian diet.
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    Feb 28, 2011 7:51 PM GMT
    redheadnc saidOh and the only reason I didn't stick to it is because I was on a meal plan at my college and I was about to kill myself after three weeks of limited choices in the dining hall.

    I was a vegetarian for 8 years.
    Then college came along...
    I wouldn't touch that salad bar if they paid me.

    Nuts, tofu, protein drinks, and vitamins.
  • titojtd

    Posts: 13

    Feb 28, 2011 8:06 PM GMT
    I've been vegan for four years and I've never once thought that there was anything about vegetarianism/veganism that makes weight lifting/bodybuilding harder. I feel like that's a very common myth that unfortunately keeps getting spread around.

    For protein I personally use soymilk mixed with brown rice protein and it gives me really good results. And (this is my opinion from a few years of experience) as long as you don't consume copious amounts of soy every single time you eat you'll never have to worry about getting "too much soy" (another myth in my opinion). Tempeh, tofu (duh!), and seitan are also good protein sources.

    Like one of the guys said, make sure you're getting healthy fats (nut butters, olive oil, etc.) in your diet or you simply won't grow.

    Other than that everything else everyone has said is pretty good advice. If I as vegan can gain muscle easily then you can DEFINITELY gain some mass as a lacto-ovo vegetarian icon_wink.gif. It's quite simply just knowing what you're body needs and where to get those things from in adequate amounts.
  • Runningrass

    Posts: 80

    Feb 28, 2011 8:25 PM GMT
    I've been a vegetarian for about 10 years now (well, "pescatarian" to be more exact, but that sounds pretentious). I do a daily protein shake (post-workout) and include lots of eggs (mostly whites), cheeses, nuts, seeds, tofu and such. I'm by no means huge, but I'm very happy w/ my build.
  • Posted by a hidden member.
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    Feb 28, 2011 9:41 PM GMT
    You can call yourself a vegequarian runningrass icon_biggrin.gif It rolls right off the tongue, it isn't as awkward as pescetarian.
  • titojtd

    Posts: 13

    Feb 28, 2011 10:32 PM GMT
    Yeah, BCAA's do WONDERS and are definitely worth the money icon_biggrin.gif! Vitamin Shoppe sells a blend of BCAA and Glutamine and it's only $15.
  • dglater

    Posts: 255

    Feb 28, 2011 10:53 PM GMT
    Vegetarians rock! icon_smile.gif

    the hardest thing was to get over my deep craving for pepperoni.
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    Mar 02, 2011 12:26 AM GMT
    QUOTE AUTHOR GOES HERESoy... great source of protein just be careful not to eat to much. This is because your body converts certain components of soy into a variation of estorgen which can undermine your hormone levels and other chemical aspects of your body.



    This is no longer a big deal in the research. Soy is fine.

    Hamilton-Reeves JM, Vazquez G, Duval SJ, Phipps WR, Kurzer MS, Messina MJ. (2010). "Clinical studies show no effects of soy protein or isoflavones on reproductive hormones in men: results of a meta-analysis". Fertil Steril. 94 (3): 997–1007.

    url http://www.ncbi.nlm.nih.gov/pubmed/19524224

    Heald CL, Ritchie MR, Bolton-Smith C, Morton MS, Alexander FE (2007). "Phyto-oestrogens and risk of prostate cancer in Scottish men". Br. J. Nutr. 98 (2): 388–96.

    url http://www.ncbi.nlm.nih.gov/pubmed/17403269

    Messina M (May 2010). "Soybean isoflavone exposure does not have feminizing effects on men: a critical examination of the clinical evidence". Fertil. Steril. 93 (7): 2095–104.

    url http://www.ncbi.nlm.nih.gov/pubmed/20378106

    2009 Lin Yan, and Edward L Spitznagel n "Soy consumption and prostate cancer risk in men: a revisit of a meta-analysis1,2,3,4" American Society for Nutrition.

    url http://www.ajcn.org/content/early/2009/02/11/ajcn.2008.27029.abstract

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    Mar 02, 2011 12:31 AM GMT
    titojtd saidYeah, BCAA's do WONDERS and are definitely worth the money icon_biggrin.gif! Vitamin Shoppe sells a blend of BCAA and Glutamine and it's only $15.


    Why buy BCAAS? They're already in any complete or incomplete protein and are never the limiting amino acid. It's either lysine, methionine, or threonine that are limiting in vegetarian concerns. Leucine, isoleucine, and valine, the BCAAs, are not limiting ever. Furthermore, you don't use protein for energy to any great extent in exercise unless you are an endurance athlete (running for hours, swimming for hours, rowing for hours) and have depleted glycogen stores and are still working out intensely.

    Waste of money, and you've been marketed.
  • metta

    Posts: 39104

    Mar 02, 2011 12:38 AM GMT
    Protein:

    yogurt
    lentils
    whey
    soy
    nuts
    tempeh
    seitan
    black beans
    kidney beans
    beggie burgers
    chickpeas
    baked beans
    pinto beans
    black eyed peas
    tofu
    lima beans
    quinoa
    textured vegetable protein (tvp)
    peanut butter
    nuts
    oatmeal

    http://www.ehow.com/facts_4793915_high-protein-vegetarian-foods.html

    High Protein Vegetarian Recipes:
    http://vegetarian.about.com/od/healthnutrition/tp/high-protein-recipes.htm




    dreamfeilds pasta
    http://www.dreamfieldsfoods.com/index.php

    Metrx pancake mix
    http://www.bodybuilding.com/store/met/proteinpancakemix.html


  • Posted by a hidden member.
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    Mar 02, 2011 1:03 AM GMT
    bluey2223 said
    QUOTE AUTHOR GOES HERESoy... great source of protein just be careful not to eat to much. This is because your body converts certain components of soy into a variation of estorgen which can undermine your hormone levels and other chemical aspects of your body.



    This is no longer a big deal in the research. Soy is fine.

    Hamilton-Reeves JM, Vazquez G, Duval SJ, Phipps WR, Kurzer MS, Messina MJ. (2010). "Clinical studies show no effects of soy protein or isoflavones on reproductive hormones in men: results of a meta-analysis". Fertil Steril. 94 (3): 997–1007.

    url http://www.ncbi.nlm.nih.gov/pubmed/19524224

    Heald CL, Ritchie MR, Bolton-Smith C, Morton MS, Alexander FE (2007). "Phyto-oestrogens and risk of prostate cancer in Scottish men". Br. J. Nutr. 98 (2): 388–96.

    url http://www.ncbi.nlm.nih.gov/pubmed/17403269

    Messina M (May 2010). "Soybean isoflavone exposure does not have feminizing effects on men: a critical examination of the clinical evidence". Fertil. Steril. 93 (7): 2095–104.

    url http://www.ncbi.nlm.nih.gov/pubmed/20378106

    2009 Lin Yan, and Edward L Spitznagel n "Soy consumption and prostate cancer risk in men: a revisit of a meta-analysis1,2,3,4" American Society for Nutrition.

    url http://www.ajcn.org/content/early/2009/02/11/ajcn.2008.27029.abstract



    Sweet thanks for the correction!
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    Mar 02, 2011 3:40 AM GMT
    MuchMoreThanMuscle saidI would invest in a good branch chain amino acid complex (BCAA).

    I tried becoming a vegetarian but I got very tired and felt dizzy.

    While studying the paleolithic diet I learned that eating any type of bean is not recommended. Their rationale is that if you cannot eat it raw then you should not be eating it at all. Apparently beans and certain root vegetables cannot be eaten raw or you become sick from them. It has to do with certain toxins that they have which become less volatile after cooking. But the toxins still have an effect on the body, regardless.

    I used to eat a lot of beans daily. Mainly to get protein and to help with regularity. I now consume one cup of prune juice in the morning and am now more regular than ever. My body changed and I am not as compacted as I once was. So it actually works better for me than beans.

    If I could I would not eat meat because of the poor treatment animals (for slaughter) endure. But I only eat fish and chicken, eggs. I have not touched beef in about ten years. I cannot handle whey or too much dairy as it messes me up as well.

    I applaud you guys who are vegetarian. Do what works for you.

    I read once that cessation of read meat consumption reduces a man's risks for prostate cancer by 80%. So for those of you that are vegetarian, you are doing your prostate a huge favor. icon_smile.gif


    I assume you're talking about phytic acid? This seems to be what paleo people talk about when they make vague pronouncements about legumes and grains being "toxic". Phytic acid can be greatly reduced by cooking and it's not a concern if it's still present, it acts as a phytonutrient and has several beneficial affects. I've never heard of raw foods being associated with paleo diets, it seems that paleo people are all meat, all the time and I assume it's always cooked.

    http://en.wikipedia.org/wiki/Phytic_acid#Therapeutic_uses

    Even if it was eaten raw, it's not a toxin, it's an anti-nutrient. If you are concerned about animal cruelty, I highly suggest you do not eat chicken or eggs. Fish is..well not ideal, but next to honey it's probably the least cruel animal product.
  • dglater

    Posts: 255

    Mar 02, 2011 4:28 AM GMT
    MuchMoreThanMuscle said
    dglater saidVegetarians rock! icon_smile.gif

    the hardest thing was to get over my deep craving for pepperoni.


    I know what you mean but if you knew how awful that crap was for your body you would probably be more willing to give up that garbage.

    Although not the same, places like Whole Foods offer similar foods in vegan form. I have tried it before and the vegan version of pepperoni is not all that bad.


    yea... the Vegan version is sorta gross, I rather not be reminded of how Pepperoni tastes, then eat something thats sorta yucky lol.
    Regardless I appreciate the tip icon_smile.gif