Go Meatless - POWERLIFTING CARNIVORE TRANSFORMS INTO A HEALTHIER, MORE ENERGIZED VEGETARIAN

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

Plant-Based Lifestyles Still Carry a Heavy Stigma

“I’ve been a long-time follower of VegetarianBodybuilding.com and really love your posts. I currently run a plant-based lifestyle website aimed at empowering people to become the strongest version of themselves and cause less harm.

“I recently shared my story on my website and thought it could serve as some extra motivation or inspiration to any younger powerlifters/bodybuilders out there.” —Jonathan Gilbert

Jonathan recently reached out to us, and we wanted to honor his journey and repost his story:

[Jonathan Gilbert:] In powerlifting and bodybuilding circles, plant-based lifestyles still carry a heavy stigma. Tell someone in the gym you’re a vegetarian, and you’ll be sure to evoke the typical “how can you get enough protein without meat, you’ll shrink!” response. But getting strong and looking and feeling your best doesn’t require a meat-heavy diet. Just ask Jonno Gilbert — a 24-year-old vegetarian powerlifter from Australia with an inspiring story to tell.

Up until six months ago, I was a self-proclaimed powerlifter with one goal in mind: to lift as much heavy stuff off the ground as I could. It didn’t really matter if it came at the detriment to my body or my health. I just wanted to be big and strong, with a body to match.

I blindly bought into the myths perpetuated by the fitness industry and ate enough protein to account for half the planet’s population — and then some. Staple foods in my diet were chicken breasts, canned tuna, whole eggs, minced meat, milk, whey, and even kangaroo. Yup, the cute little guy on my nation’s emblem.

Aesthetically, I looked physically fit, but man, I can’t even begin to tell you how crap I felt. I was constantly tired and stressed. Every joint in my body ached. Stomach problems were a daily occurrence, pimple breakouts would pop up all over my body, and I had bags under my eyes.

Looking back, it was really only a matter of time for me stop eating meat. I typically avoided pork and lamb and couldn’t stand to prepare raw chicken most of the time (it really grossed me out). But meat eating was so deeply ingrained in me that it would take much more than just a little poor health to change my ways.

It would take two starkly different yet equally transformative events to make me realize the damage my diet was inflicting on myself and the people around me: (1) the day I met my beautiful partner, Gwen, on the beach back home in Australia and (2) the moment I found out I had lost my best mate, my dad.

So what do these events have to do with my diet choices? Well, they shed light on what was really important to me. I discovered it wasn’t how good my body looked or how much weight I could lift — those things were inconsequential. What really mattered was truestrength.

The kind of strength it takes to step out of your comfort zone and take action to support what you truly believe in. The kind of strength it takes to achieve something bigger than yourself, and place health, relationships, contribution, and happiness first — and superficial goals last.

In order to do that, I had to stop living in a way so detached from my core values and beliefs. How could I love animals yet go out and eat a McDonald’s Quarter Pounder? How could I care about the environment while my food choices were directly contributing to the destruction of the planet? Worst of all, how could I consider myself healthy when I was eating food that was so unhealthy? I had to stop eating meat.

Since I only personally knew one vegetarian (and she somehow managed to avoid eating actual vegetables in her diet), I turned to the internet to absorb as much information about plant-based eating from as many different sources as I could.

I watched documentaries like “Cowspiracy” and “Forks Over Knives.” I spent countless hours poring over subreddits like r/vegetarian and r/veg and followed inspiring activists like James Aspey on social media. I also watched the controversial “Vegan Gains” on YouTube (although I don’t agree with his approach on educating the public, his message definitely moved me).

After a few months of toying with the idea of a meat-free diet, I finally took the plunge and completely cut all meat out of my diet on Nov. 12, 2015. I didn’t wake up one morning and say, “I’m going to become a vegan/vegetarian/insert label here,” I just naturally followed what felt right for me.

Admittedly, I continued to drink milk and ate dairy products like whey, cheese, and Greek yogurt for the first few months, which made the transition much easier (I definitely recommend cutting out meat and dairy products gradually over time to anyone ready to take the next step to a plant-based diet). Eventually, I replaced normal milk for soy, almond, and coconut milk (yum!) and brown rice protein powder in place of whey.

Today, six months on without eating any meat, I feel incredible. I haven’t lost strength or muscle. My sex drive is still fine. The world hasn’t imploded. Pretty cool, right?

In fact, I’m fitter, happier, and healthier than ever before. With meat no longer the center of every meal, I’m forced to prepare more of my food at home and include more fresh fruit and veg in my dishes.

Another indirect side effect of a meatless diet is that it’s generally much harder for me to resort to eating junk food if I’m in rush (although I’m aware there’s plenty of white bread and cheese vegetarians/vegans out there, don’t be one). I even discovered new foods and recipes I would never have considered before (Indian-style spinach and chickpea curry, yes please).

Whereas my old meat- and dairy-heavy eating habits had me feeling bloated and lethargic, my new meat-free, lower protein diet has me feeling lighter and energized to do more of the things I love, like lifting weights and cycling.

Best of all, my food choices allow me to live in accordance to my ownbeliefs and values, not someone else’s. The simple act of taking accountability over the food I eat allows me to make a positive difference to the lives of others, no matter how small, every single day. And that in itself is a good enough reason for me.

To anyone thinking about going meat-free, I offer you this piece of advice: Don’t do it based on what someone else told you. Do it because it feels right for you. Honestly ask yourself:

“Does the way I’m choosing to live align to my core values and beliefs? Is my diet adding value to my life and others?”

If you answer no, then you definitely should take the next step. Go out and educate yourself as much as possible and come to your own conclusions on what will work best for you. That might mean adopting a vegan or vegetarian diet or simply going meatless a few days a week.

You could even opt for somewhere in between (pescatarian). Labels are irrelevant; all that matters is that you take action.

I did, and it turned out to be best decision of my life.

For topics related to go meatless, watch this video - What Happens When You Stop Eating Meat | 1 Month Vegetarian Weight Loss Transformation

Author Bio:

 

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

 

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

 

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

 

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

 

To find out more, visit the website at V3 Bodybuilding – Go Meatless

Fitness Vegan Diet - HOW TO STAY VEGETARIAN AS A BODYBUILDER OR ATHLETE

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

The belief that competitive athletes and bodybuilders need to eat meat to be successful is slowly fading away as science backs up the benefits of a plant-based lifestyle. While many fitness buffs recognize the health benefits of a vegetarian diet in theory, some still struggle to stay committed to plants in their own lives.

Studies and surveys reveal that the challenges of leaving meat behind are physical, mental, social, and economical. Dramatically changing your diet creates an internal and external transformation and alters the way you approach food and live your daily life.

Since the nutrition needs of athletes and bodybuilders are even more demanding than those of the average person, it’s important to develop a customized meat-free strategy that works for you.

Breaking Old Habits, Building New Ones

It’s an obvious understatement to say that breaking old habits is hard, and this is certainly the case when you’re trying to make the switch from meat to plants.

It takes some people time to adjust to the tastes of meat substitutes and devote time to plant-based meal prep. If you prepare meals for more than just yourself, it can be a challenge to get everyone in your household on board with your new commitment.

The key to making your plant-based diet stick is to acknowledge and embrace your personal reasons for making this dietary change and to always eat with purpose. Every bite you take is an opportunity to improve your body, mind, and spirit.

Writing down small and large nutrition goals is a great strategy that helps many aspiring vegetarians keep track of their trigger points and breakdown moments.

Accommodating Your Active Lifestyle

One of the best strategies to staying committed to plants is to master the art and science of plant-based meal planning. This is even more important if you’re an athlete or bodybuilder who can’t afford to lose your edge at the gym.

For a successful transition, fully develop your new plant-based meal plan before disrupting your old one.

On a plant-based diet, you will need to consume more protein-dense foods — like beans, seeds, and nuts — to build and sustain muscle.

Fortunately, the protein that comes from plant-based sources is more natural and results in an improved muscular shape without the additives and preservatives found in meat.

The Power of Protein Alternatives

As all athletes and bodybuilders know, protein is crucial to productive workouts, recovery, strength, and stamina. Protein comes in many forms, and a majority of them aren’t meat-based!

As a hardworking athlete, your body will benefit tremendously from a varied and diverse set of protein sources to fuel your workouts and give you the strength and energy you need. A balance of protein and carbohydrates fuels working muscles and powers up your training sessions.

These are a few of my favorite protein sources* that are meat-free, easy to prepare, and absolutely delicious:

• Lentils
• Broccoli
• Tofu
• Hemp and chia seeds
• Quinoa
• Spinach
• Asparagus
• Almonds
• Greek yogurt made with sheep or goat milk

*All of which are the organic and non-GMO versions.

Meat-Free Meal Prep Tips

Any healthy diet, whether vegetarian or not, requires a certain amount of advance planning. If fitness is important to you, don’t leave your body’s fuel up to chance and simply “wing it.”

To start, clean out your fridge and pantry to get rid of all the unhealthy options just waiting to tempt you. You need a game plan before you hit the market, so make a list of protein sources, fruits, vegetables, nuts, grains, sauces, and spices before leaving the house.

Buying in bulk and batch cooking will save you time and money if you have extra storage space. This is also the time to invest in divided containers, cooler bags, and freezer packs to establish a meal management system that fits your schedule and lifestyle.

Sunday is a popular meal prep day for focused bodybuilders and athletes to get on the right track for the week ahead.

When you have a little extra time, make a big batch of healthy snacks, cook base foods like quinoa and sweet potatoes, slice and chop veggies for snacks and meals, and prepare protein shakes and smoothies in jars or plastic bags to freeze for later use.

The key is to make your weekly meals easy and ready to go without a hassle, so you stay committed and don’t make excuses.

Surround Yourself with Plant-Eating Warriors

It’s important to be patient with yourself as you transform your diet and recognize that important changes like this don’t happen overnight.

In fact, a study conducted at the University College London found that the average time to adopt a new habit is 66 days; however, individuals varied anywhere between 18 and 254 days.

After fighting your own internal battles, there are social pressures to deal with as well.

Not only is it a challenge to resist old habits when you’re alone, but those pressures get multiplied when you’re not surrounded by a community of people who eat like you.

That’s why it’s important to talk to someone you trust about how you’re feeling and always listen to what your body is telling you.

One of the best ways to embrace the vegetarian lifestyle is to surround yourself with like-minded individuals who also care about their health, fitness, and environmental impact.

Become a regular at local vegetarian restaurants and chat with the staff and other patrons about meat-free dishes and nutritional balance. To get creative in the kitchen and have some fun, sign up for a vegetarian cooking class.

And never leave home without some healthy snacks, so you won’t be tempted to give into cravings and reverse your progress.

The road to a plant-based lifestyle can feel challenging and isolating at times, but just know that you are on the right path and that others will follow your lead.

For more ideas about fitness vegan diet, watch this video - HIGH PROTEIN VEGAN MEAL PREP

Author Bio:

 

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

 

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

 

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

 

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

 

To find out more, visit the website at V3 Bodybuilding – Fitness Vegan Diet

 

DITCH TOFU - 10 GOOD REASONS WHY SOY SHOULD BE ELIMINATED FROM YOUR DIET

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

For many years, vegetarian bodybuilders and athletes have incorporated soy into their diets, believing that it is the perfect form of protein to repair and build muscle. Even we have advocated it on VB (there still be articles that we have to revamp on here actually).

Among the more popular beliefs regarding soy is that it is a rich source of protein and even helps in the prevention of degenerative diseases such as osteoporosis.

Soy and soy products are heavily consumed in most Asian countries, so it can be bothersome enough to see people (especially vegetarians) consume them in significant amounts.

A primary ingredient in vegetarian meat substitutes such as tofu, soy can also be found in a wide array of common food products: milk, cereals, peanut butter, chocolate, and even nutritional supplements.

Contrary to popular belief, soy isn’t truly a health food. In fact, soy can be harmful to the body because it contains dangerous anti-nutrients and toxins. Scientific studies reveal that high levels of soy consumption can actually be unhealthy.

When you look deeper into the chemical composition of soy, you will see that it can inhibit the body from absorbing essential minerals and even cause hormonal upsets.

Most of the proteins found in soy are actually compromised due to the extensive processing required to eliminate phytoestrogens, goitrogens, phytic acid, and other anti-nutrients from soybeans.

Furthermore, heavily processed soy can be unpalatable, so manufacturers of soy products typically use artificial flavoring and MSG to improve its taste. As a result, even more toxins can be found in the final product.

Nonetheless, there are soy products that offer some nutritional value when incorporated into our diets. A few examples of these commercially prepared food items are fermented soy products like soy sauce, miso, natto, and tempeh.

It is good practice to check labels and take extra care and effort when looking for the best sources of fermented soy. Some of them may have been sourced from genetically modified (GMO) soybeans or have undergone heavy processing that can create further toxins.

No matter what, you should never use unfermented soy. Surprisingly, the Food and Drug Administration (FDA) has not even awarded a “generally recognized as safe” (GRAS) designation to unfermented soy, so it should be avoided at all costs.

Below, you will find 10 good reasons to avoid soy products. They are listed in no particular order of importance, and it is prudent to give equal attention to each.

1. Soy inhibits the body from absorbing essential minerals and nutrients.

High phytic acid levels in soy reduces the assimilation of vital minerals that include calcium, magnesium, copper, iron, and zinc. Calcium is essential for optimum bone health.

Osteoporosis and other bone-related issues can arise from a deficiency in calcium levels.

A healthy level of iron is vital for the production of hemoglobin and transport of oxygen to every cell of the human body.

Zinc stimulates the activity of approximately 300 different enzymes in the body and is vital in maintaining a healthy immune system.

Phytic acid, which is found in high levels in soy, is classified as an anti-nutrient because it inhibits the absorption of these vital minerals essential for maintaining optimum health.

2. Because of the intense methods involved in the processing of soybeans, many toxins are present in final soy products.

As mentioned earlier, significant levels of phytic acid are found in soybeans and they need to be inactivated. This can be done through intense industrial processing, which involves washing soybeans in acid using aluminum tanks.

The procedure can cause harmful chemicals to leach into the end products. The beans are then treated in an alkaline solution, which could result in the formation of lysinoalanine, a toxic compound that can reduce the bioavailability of proteins and lead to severely impaired digestibility.

On top of that, the spray-drying process that follows tends to encourage the formation of carcinogenic nitrates.

3. You will not get good protein from manufactured soy products.

We won’t refute claims that soybean is among the few foods that contain all nine essential amino acids, making it an excellent source of protein. This is 100 percent absolutely true.

The body cannot produce essential amino acids, therefore it has to source these from certain foods. Examples of these foods are meat and eggs, but if you’re looking for a complete plant-based protein, soybean is a perfect choice.

The problem, however, is that we only have access to manufactured soy. Soybeans undergo an intensive manufacturing process that triggers chemical changes in essential amino acids.

Furthermore, the fragile proteins are denatured and possibly destroyed during high temperature processing.

To sum it up, good protein that contains all nine essential amino acids in an absorbable state can only be derived from soy that has not been subject to intensive processing. That said, there are some good quality soy isolate protein powders that are minimally processed and worth taking.

4. It is likely that MSG can be found in most soy products.

Despite measures to reduce soy’s natural bean-like flavor, it still comes with a strong and nasty aftertaste after all that heavy processing. Manufacturers often tackle this issue with the use of artificial flavorings and Monosodium L-glutamate (MSG).

MSG has the inherent ability to enhance taste sensitivity so artificial flavorings will overpower the unpleasant beany aftertaste of soybeans.

The sad part is that MSG has been proven to be toxic, with a number of scientific studies linking it to brain lesions, obesity, diabetes, adrenal gland malfunction, and a host of other health problems.

5. Soy contains phytoestrogens that can cause breast cancer.

Among the most disturbing ill effects of soy on health has to do with its phytoestrogens. Specifically, a phytoestrogen called genistein found in soybeans can mimic the effects of the female estrogen hormone*.

These phytoestrogens disrupt endocrine function and have the potential to cause infertility and promote breast cancer in adult women.

*Granted, a man would have to eat a truckload of this stuff for it to negatively affect him… but still it’s worth mentioning.

6. Goitrogens are also present in soy and these can cause thyroid issues.

Soy contains goitrogens, which are basically potent anti-thyroid agents that can inhibit iodine uptake and block your synthesis of thyroid hormones.

These can cause depressed thyroid functions, which can lead to hypothyroidism or thyroid cancer. Proper thyroid functions are critical in regulating metabolism and cellular growth.

7. The FDA has not yet issued a GRAS (Generally Recognized as Safe) rating for soy.

With all the soy and soy-based products you see in the market, it is puzzling that the U.S. Food & Drug Administration hasn’t even granted most soy products a GRAS status.

The only two soybean products that have received a GRAS rating so far are protein isolate and soybean oil, but that’s only under the category of “substances migrating to food from paper and paperboard products.”

For over a century now, soy has been widely used in making cardboard boxes but was never widely used on food products. It wasn’t until the 1950s when so-called “health benefits” of soy products were introduced to the public via brisk marketing strategies by its manufacturers.

The fact remains, however, that soy has only been diagnosed as safe for cardboard boxes and not as consumable food products.

8. Practices employed in the propagation of soybeans are harmful to marine life.

Soybean is cultivated as a mono-crop, a farming practice that basically entails propagating a single species in a specified land area. Such a method goes against the law of nature and can be harmful to the environment, mainly because it destroys otherwise nutrient-rich topsoil.

For topsoil to remain rich and fertile, there should exist what we call “perennial polycultures.” These are incredibly biodiverse environments where symbiotic relationships among animals, plants, and microorganisms take place.

A perfect example of this is a forest where the earth’s topsoil is constantly regenerated by mutually beneficial processes among its inhabitants.

In contrast, soybean farming can deplete topsoil and chemical fertilizers have to be introduced. On top of that, herbicides and pesticides are heavily used, and all these can have a negative impact on the environment.

In the U.S., runoffs from fertilizers and chemicals used in farming make their way through interconnected waterways and into bodies of water that were once rich in marine life.

A stark example of this is 12,000 square miles of dead zone in the Gulf of Mexico. A dead zone is an area where no marine life can exist or survive. Fish, corals, dolphins, and other live organisms may either have been poisoned or forced to migrate.

9. Most of available soy is genetically modified (GMO).

Ninety-nine percent of all available soy is generated from genetically modified soybeans. Ever wondered why there’s this current demand for food products bearing the label “GMO-free” or “contains only non-GMO ingredients”?

That’s because genetic modification is a highly dangerous practice. It’s breaking down nature’s genetic barriers by permitting the transfer of genes from viruses, bacteria, plants, and even animals, with unforeseen and often harmful consequences.

In the case of genetically modified soybeans, they have become quite resistant to herbicides and toxic chemicals, which have been linked to a wide range of health issues ranging from allergies, infertility, low birth weight, birth defects, and even higher offspring deaths, among others.

Genetic modification is a precarious way of trying to control nature and forcing things to behave the way we want.

Rather than pay a hefty price and destroy our planet, man should be working harmoniously with nature through mutually beneficial relationships that will reap long-term gains.

10. The belief that Asians reap a wide array of health benefits from high soy consumption remains a myth.

Soy is popularly used in Asian cuisines, and that’s probably the reason behind the belief that people in this side of the world live longer lives due to the health benefits of soy.

But the truth is, soy is used in very small amounts in most Asian dishes, primarily as a condiment and never as a staple.

It was the Chinese who first discovered fermented soybean as a potential food source during the Chou Dynasty (1134-246 B.C.).

The fermentation process itself removes most of soy’s toxic anti-nutrients, and therefore it should be noted that only fermented soy products may be considered as health foods.

The most common soy-based foods used in Asian cultures include miso, natto, tempeh, and soy sauce. They are said to offer health benefits because they contain vitamin K2.

Vitamin K2 has demonstrated positive effects in the prevention and treatment of osteoporosis, and this is probably the source of the myth that soy products may support strong bone formation.

While it is true that fermentation diminishes the anti-nutrient properties of soy, most soy products are subject to heavy processing.

As a result, commercially available soy products, such as soy sauce, are loaded with preservatives and other additives that can be harmful to one’s health.

Unless you are absolutely sure that the soy products you consume have been sourced from non-GMO soybeans, it is best to steer clear of fermented soy products.

Besides, intensive manufacturing procedures and exposure to high heat shaves off much of the protein from soybeans, rendering most soy products lacking in nutrients or even toxic.

Soy industry bigwigs have put in a great deal of money to fund intensive marketing campaigns that have created the biggest misconception that soy is a rich source of essential protein.

For related topics about why soy should be eliminated from your diet, watch this video - Soy to Eat & Soy to Avoid

Author Bio:

 

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

 

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

 

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

 

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

 

To find out more, visit the website at V3 Bodybuilding – Why Soy Should be Eliminated from Your Diet

 

YES, YOU CAN GET YOUR PROTEIN FROM VEGETARIAN FOODS!

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

If you’ve gone or are thinking of going vegetarian, the most common objection you’ve received could be regarding your protein source.

It’s popular belief that people who steer clear of meat and other animal products, such as eggs, milk, cheese, and other dairy items, don’t get enough of the required protein (to build muscle).

A few basic facts

Amino acids are considered the basic building blocks of protein, and there are 20 of them that can be found either in the human body or in the foods we eat.

Amino acids link together to form large protein molecules known as peptides, which further link up to form the actual proteins.

Different proteins are responsible for the different processes that take place in the human body. To keep healthy, we need to make sure we have all 20 amino acids on a regular basis.

It’s a good thing we need not worry about 11 of them, which are already manufactured by chemicals in our body. All we need to pay attention to are the nine essential amino acids that the body does not make. Instead, we get these from the foods we eat.

What comprises amino acids, and why they are vital to the human body?

Amino acids are a group of organic molecules consisting of a basic amine group (one nitrogen and two hydrogen atoms), an acidic carboxyl group (one carbon, two oxygen, and one hydrogen atoms), and an organic side chain that is unique to each amino acid.

A combination of carbon, hydrogen, sulfur, nitrogen, and/or oxygen comprise these side chains. What makes one amino acid unique from the other is the configuration of these elements.

Isoleucine, leucine, and valine are branched-chain amino acids responsible for the structure of our muscles.

Aromatic amino acids such as tyrosine, phenylalanine and tryptophan have a ring-shaped side chain and are essential for manufacturing serotonin and melatonin.

Serotonin is the neurotransmitter responsible for sending messages between nerve cells and is quite vital for healthy and restful slumber.

In addition to modulating appetite, metabolism, and sexuality, serotonin also helps elevate the mood and prevent mood swings.

On the other hand, melatonin is a pervasive neurotransmitter-like compound that is quite valuable in the biological and physiologic regulation of circadian rhythms or the interior body clock.

Melatonin is also known as a potent antioxidant that safeguards nuclear and mitochondrial DNA.

Lysine is one of nine essential amino acids required for growth and tissue repair. Specifically, it helps in the absorption and conservation of calcium, as well as the production of collagen.

A deficiency in lysine can manifest in a number of ways: nausea, dizziness, fatigue, agitation, poor appetite, anemia, and delayed growth. Additionally, kidney stones and reproductive disorders are often associated with a lack of lysine in the diet.

Athletes and fitness buffs who frequently engage in strenuous workouts, as well as vegetarians who adopt a macrobiotic diet, are highly susceptible to lysine deficiencies or disorders.

Is soy a healthy source of non-animal protein?

Just as many great things have been attributed to soy, there is also growing concern over whether a soy-rich diet can truly benefit one’s health.

It has long been said that soy is rich in isoflavones that help guard against a wide range of diseases and encourage optimum health. Isoflavones are plant-derived compounds capable of exerting estrogen-like effects.

For this reason, they are classified as a type of phytoestrogen, which can compete at estrogen receptor sites to block the stronger forms that the body produces naturally.

Advocates claim that this can greatly lower one’s risk of heart disease and breast or prostate cancer. Furthermore, this also helps alleviate the unpleasant symptoms of menopause and slow down or even reverse osteoporosis.

On the other hand, you will also come across other scientific reports claiming that excessive consumption of soy and soy-based products can actually be dangerous to one’s health. Here are the main points of this claim:

• Genistein and daidzein, the two major phytoestrogens in soy, may actually stimulate existing breast cancer growth.

• Soy contains phytates, which can inhibit the body’s ability to absorb minerals.

• Enzyme inhibitors present in soy can slow down protein digestion.

• Soy also contains hemagglutinin, a clot-promoting substance that causes red blood cells (erythrocytes) to agglutinate or clump together. When blood cells are clustered, they cannot absorb and distribute oxygen efficiently to the tissues, a process which is vital to optimum heart health.

As you can see, there exists a great deal of conflicting claims regarding the benefits and downsides of consuming soy.

It is our assessment that you’ll be on the safer side when you don’t rely heavily on soy or soy-related products to fulfill the larger part of your protein requirements.

Top vegetarian protein sources you can add to your diet

Of course, we won’t leave you at a loss regarding the best alternative protein sources, especially when seeking vegetarian options.

Below, we have put together a list of popular vegetarian food picks that are packed with the essential proteins you need. We have classified them into food groups, along with the recommended serving and the corresponding amount of protein they provide.

Vegetables and Fruits

• Apricots, dried (1/2 cup) — provides 190 calories and 3 grams of protein
• Asparagus (1/2 cup) — provides 20 calories and 2 grams of protein
• Brussel sprouts (1 cup) — provides 65 calories and 6 grams of protein
• Broccoli (1 cup) — provides 52 calories and 6 grams of protein
• Corn, yellow canned (2/3 cup) — provides 80 calories and 3 grams of protein
• Cow peas (2 oz.) — provides 74 calories and 4 grams of protein
• Lima beans (4 oz.) — provides 88 calories and 5 grams of protein
• Navy beans (4 oz.) — provides 88 calories and 8 grams of protein
• Peas (4 oz.) — provides 108 calories and 8 grams of protein
• Peaches, dried (1/2 cup) — provides 185 calories and 3 grams of protein
• Potato, skin-on (1 medium) — provides 161 calories and 4 grams of protein
• Spinach, chopped (1 cup) — provides 65 calories and 6 grams of protein
• Soy beans (1 oz.) — provides 35 calories and 4 grams of protein
• Sun-dried tomatoes (1 oz.) — provides 72 calories and 4 grams of protein

Special note: Only a few vegetables contain all essential amino acids.

Dairy Products

• Egg (1 whole) — provides 77 calories and 6 grams of protein
• Egg whites (from 1 whole egg) — provides 16 calories and 4 grams of protein
• Cheddar cheese (1 oz.) — provides 113 calories and 7 grams of protein
• Cottage cheese, 2% low-fat (1 cup) — provides 163 calories and 28 grams of protein
• Feta cheese (1/2 cup) — provides 200 calories and 21 grams of protein
• Gouda cheese (1 oz.) — provides 100 calories and 8 grams of protein
• Mozzarella cheese (1 oz.) — provides 71 calories and 7 grams of protein
• Parmesan cheese (1 oz.) — provides 116 calories and 7 grams of protein
• Provolone cheese (1 oz.) — provides 98 calories and 7 grams of protein
• Ricotta cheese, low—fat (1/2 cup) — provides 171 calories and 14 grams of protein
• Romano cheese (1 oz.) — provides 108 calories and 9 grams of protein
• Swiss cheese (1 oz.) — provides 100 calories and 8 grams of protein
• Milk (1 cup) — provides 137 calories and 10 grams of protein
• Yogurt, low-fat (1 cup) — provides 137 calories and 14 grams of protein

Special note: Dairy products contain all essential amino acids and are mostly high in lysine.

Nuts and Seeds

• Almonds, roasted (1 oz.) — provides 171 calories and 6 grams of protein
• Cashew nuts (1 oz.) — provides 164 calories and 4 grams of protein
• Black walnuts (1 oz.) — provides 173 calories and 7 grams of protein
• Flax seeds (1 tbsp.) — provides 100 calories and 4 grams of protein
• Hemp seeds (2 tbsp.) — provides 160 calories and 11 grams of protein
• Peanuts, shelled (1 oz.) — provides 160 calories and 7 grams of protein
• Pine nuts (1 oz.) — provides 190 calories and 4 grams of protein
• Pistachios (1 oz.) — provides 161 calories and 6 grams of protein
• Pumpkin or squash seeds (1 oz.) — provides 126 calories and 5 grams of protein
• Sunflower seeds (1 oz.) — provides 166 calories and 5 grams of protein

Special note: Nuts and seeds are usually low in lysine.

Breads, Cereal, Grains, and Pasta

• Bread, oatmeal (1 slice) — provides 73 calories and 2 grams of protein
• Bread, pita white enriched (4” diameter) — provides 77 calories and 3 grams of protein
• Bread, pita whole wheat (4” diameter) — provides 74 calories and 3 grams of protein
• Bread, pumpernickel (1 slice) — provides 65 calories and 2 grams of protein
• Bread, rye (1 slice) — provides 83 calories and 2 grams of protein
• Bread, reduced-calorie white (1 slice) — provides 48 calories and 2 grams of protein
• Bread, white (1 slice) — provides 67 calories and 2 grams of protein
• Bread, whole wheat (1 slice) — provides 69 calories and 4 grams of protein
• Buckwheat (1 oz.) — provides 96 calories and 4 grams of protein
• Bulgur, dry (1 oz.) — provides 96 calories and 3 grams of protein
• Couscous, dry (1 oz.) — provides 105 calories and 4 grams of protein
• Egg noodles, dry (1 oz.) — provides 219 calories and 8 grams of protein
• Millet, raw (1 oz.) — provides 106 calories and 3 grams of protein
• Oats (1 oz.) — provides 109 calories and 5 grams of protein
• Oat bran (1 oz.) — provides 59 calories and 5 grams of protein
• Rice, white cooked (1 cup) — provides 194 calories and 4 grams of protein
• Rice, brown, long-grain cooked (1 cup) — provides 216 calories and 5 grams of protein
• Spaghetti, whole wheat (2 oz.) — provides 198 calories and 8 grams of protein
• Wheat flour (1 oz.) — provides 95 calories and 4 grams of protein

Special note: Foods from the grains group are also mostly low in lysine.

For more ideas on how to get your protein from vegetarian foods, watch this video - Top 10 Vegetarian Protein Sources

Author Bio:

 

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

 

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

 

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

 

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

 

To find out more, visit the website at V3 Bodybuilding – Get Your Protein from Vegetarian Foods