Are Vegetarianism and Sport Compatible?
Two main reasons for people to become vegetarians and to refuse meat are the care of one's own health( industrial meat contains antibiotics and other harmful substances) and ethical-ecological( the meat industry is extremely cruel to nature and to animals).
However, regardless of the reason, switching to vegetarian food makes the diet rich, not poor, as it is often considered. Despite the fact that red meat contains a lot of iron, zinc and vitamin B12, the body's need for these trace elements is easily covered by other products.
Sports nutrition for vegetarians
If you are a lacto-vegetarian and include dairy products in the diet, we can easily use ordinary sports protein, since the vast majority of brands are made from whey - there are only two or three brands that produce protein from meat.
As for creatine, originally obtained from muscle tissue of animals, it has long been synthesized by chemical methods. Sports creatine monohydrate is a fully vegan product. The same applies to L-carnitine, effective, in fact, exclusively for vegetarians.
In theory, levocarnitine( L-carnitine) improves the metabolism of fats in the body, making fat reserves a more attractive source of energy for physical activity - this is the basis for the idea of selling it as a "soft" fat burner and a safe means to get rid of excessweight.
However, in practice, most people use L-carnitine as a part of normal products( especially in meat - this is what the Latin word carne is for) .Taking Levokarnitina as a sports supplement for burning fat, even theoretically, can only help vegetarians.
Sources of protein for vegetarians
Modern scientific literature suggests that for the collection of muscle mass is enough, even 2 g of protein per kg of body weight, rather than the mad figures in 5-7 g, found on sports sites and forums. Get 140-170 grams of protein per day possible without much effort and from plant products.
- Soy products .The main source of vegetable protein for vegetarian athletes, no doubt, is soy and various products from it - including "soy meat".Note that modern soybean varieties( especially bio-products) contain a minimal amount of pro-hormones, which turn into digestion into estrogen. Lentils and other legumes .Most legumes contain as much protein as meat - 25 grams of protein per 100 g of dry product. You can alternate beans mung( mung), porridge of cereal with pasta from lentils( you will find them in the section of products without gluten).Also you can meet in stores and supplements based on protein peas. Nuts and peanut butter .A significant amount of high-quality protein is contained in nuts and peanut butter. However, it is necessary to buy exclusively peanut butter that does not contain hydrolyzed palm oil - it is added to a cheap product to obtain a homogeneous structure.
- Buckwheat and pseudo-cereal crops .Kinoa, buckwheat, amaranth, sorghum and other pseudo-cereal crops contain from 10 to 15 g of protein per 100 g of dry cereals. At the same time, the amino acid profile of the protein contained in the buckwheat is maximally complete - due to this, buckwheat has long been considered a useful food.
Can I get my fill without eating meat?
The first rule of muscle growth is providing the body with extra energy, which means that the calorie intake is exceeded by 15-20%.The second rule is the use of a sufficient amount of protein and regular fats. Fats should account for about 25-35% of calories in the diet.
It is in fats that the main problem of the vegetarian diet is that by rejecting animal products, they do not receive saturated fatty acids, important for the secretion of testosterone and other hormones important for the growth of muscles. An additional method of coconut oil can help. Veterans
The popularity of vegetarianism is growing every year. More and more people understand that with the abandonment of meat, their body receives much less toxins and harmful animal fats, resulting in better health. As a result, more and more vegetarians appear.
Growing interest in the topic of vegetarianism has generated a huge number of Instagram users sharing photos of their vegetarian diet and tangible success in recruiting muscle mass. Leave in the comments of accounts of such athletes - we will include them in the material.
Refusal of meat and a vegetarian diet are not at all an obstacle to successful sports and muscle mass. However, the main problem is the low amount of saturated( "animal") fats in the diet of vegetarians - without them the testosterone level is significantly reduced.