Vegetarian Nutrition For An Athletic Lifestyle

Question For Savvy Vegetarian

Hi Judy, thanks for returning my e-mail. I see you are passionate about this, that is why I know I came to the right person for advice. In regards to my question, I guess it was pretty vague, but I just wanted to know, other than beans, what would support muscle growth. I love this life-style and I'm still "in the closet" with the whole vegetarian thing because I don't want people to judge me. Everybody has their own 2 cents to convince me why I'm not doing the right thing. I guess they see what I used to look like 6'3" 225lbs all muscle (but extremely unhappy), but now I'm 180lbs and full of energy and life. It has changed my life not only physically but mentally as well.

I'm sorry to go off on a rant like this but I just wanted you to know how I feel. To reiterate my question; I'm very happy with my current weight, I just wanted some tips on good eating that would support my athletic life-style since meat isn't a factor anymore. I eat all vegetable, all fruit, grains, and occasionally eggs (is that bad). Thank you for all your help and support. Your a magnificent person for doing things like this for people like me. - T.C.

Savvy Veg Advice

Dear T.C.,

No problem - I enjoy a good rant!

Thanks for your response, and your kind words - I'm so glad that a vegetarian diet has been good for you. Keeping a low profile is sensible - it's nice that you don't have the urge to make converts. Many more people these days are interested in a healthy diet and reducing meat consumption, so it isn't quite as strange to be veg as it used to be. Of course, I guess it depends who you're talking to!

I've had similar questions recently, and rather than repeat myself endlessly, I refer you to this letter and one other for recommendations and resources for active lifestyles.

It isn't just protein you should be concerned about. It's calories and overall nutrition. For your size, and physical activity, you need at least 3000 calories a day from a wide variety of foods. 3000 calories is a lot of food! Count calories for a while to be sure you're getting enough.

Fat is a major source of calories - incorporate lots of good fats in your diet - organic olive and other vegetable oils, dairy if you eat it (esp ghee or claried butter), and egg. Nuts and nut butters, especially almond. Walnuts, flax oil and flax meal are good to have for the omega threes. Avocados are very high in calories and nutrition.

Protein sources: Cheese and eggs are good protein sources, if you like them - try to get organic, and free range eggs. Go easy though because of the saturated fat. Nuts and seeds are good to eat daily. Whole soy products like tofu and tempeh, and seitan (wheat gluten). Beans are an excellent and inexpensive source of vegetarian protein.You asked for protein sources besides beans - I don't know if that means you eat beans already or not, but if not, then beanify your diet. I've attached SV's most requested report How To Eat Beans Without Gas.

For sure, protein builds muscle, if you're physically active. Otherwise it just makes you fat. And it doesn't maintain health by itself. Without enough calories, it won't keep your weight at a healthy level. In a vegetarian diet, protein can't be separated from the other foods you eat. The best diet is holistic, and includes a wide variety of foods in a balanced combination.

Sprouting is a great way to maximize protein and vitamins. Here's an SV article about sprouting

Enjoy a power salad a few times a week, or more, with a high carb entree and some tofu or beans, for a well balanced high calorie, high protein hit. How to build a power salad

Plus plenty of water and other liquids, possibly two or three times what you think you need! Here's an article about water.

I'm sure this is way more than you wanted to hear, but there's no stopping me once I get going! I hope it helps.

All the best - Judy Kingsbury, Savvy Veg

Health Disclaimer:

Savvy Vegetarian provides education and support to individuals who want to become vegetarian, or improve their diet. We don't advocate any particular vegetarian diet. We don't claim to be health care professionals, or nutritionists, nor do we treat any illness. Any changes that you make to your diet, or results of those changes, are your decision and responsibility. For your protection, we ask you to be completely open with us about your health, and we may recommend a medical exam before changing your diet. We reserve the right to refuse or to end a client relationship if we believe the client's actions may endanger his or her health.

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