What are some good vegetarian/vegan foods to ensure that I am getting all my essential amino acids?!
What are some good vegetarian/vegan foods to ensure that I am getting all my essential amino acids?
I recently became a vegetarian about a month and a half ago. I still eat eggs and drink milk. I have been doing weight lifting with my brother.
I understand that it might be more of a challenge to gain muscle mass on a vegetarian diet, but I have read about famous bodybuilders who were/are vegetarian.
I'm considering becoming a vegan, but I am going to be a vegetarian for a while first, and then switch to veganism. I'd also like to know some good substitutes for eggs and milk.
Answers:
I am not a doctor, so I have to say please check with your doctor before starting any new diet or exercise routine.
As long as you eat a balanced vegan diet, you should get all the amino acids, protein, carbohydrates and fats that your body requires. If you are concerned about getting enough vitamins and minerals, try Pangea's VeganLife multivitamin formula (veganstore.com link below).
For milk, you can substitute soymilk, almond milk, or oatmilk. Try different brands and see which ones you like (I like Westsoy, AlmondBreeze, and Whole Foods' brands).
To replace eggs when baking, you can use Egg replacer, a powdered starch-based product. For scrambled eggs, I love Tofu Scrambler (you can ask for the seasoning packet at most health food stores) - you just mix it with tofu and sort of stirfry it. Eggless Salad is another seasoning packet you can mix with Nayonnaise (delicious egg-free mayonnaise substitute) and tofu for a great dip or sandwich with bread.
According to the Physicians Committee for Responsible Medicine, you will need 5+ servings per day of whole grains, 2+ servings per day of legumes (beans, peas, lentils, nuts), 3+ servings of fruit and 4+ servings of vegetables per day for a healthy, balanced diet (please see link below). I have been a healthy vegan for 15 years, have never had to go to a doctor in all the time since then.
You may want to check out a couple of books from your library on vegan nutrition, such as Becoming Vegan: The Complete Guide to Adopting a Healthy Plant-based Diet by Brenda Davis, R.D. and Vesanto Melina M.S., R.D. and Vegan Nutrition: Pure and Simple by Michael Klaper, M.D. for more detailed nutritional information.
As for bodybuilding, check out the other 2 websites I have listed below if you haven't looked at these before. I think you'll find the nutritional information you'll need for being a strong vegan, strong enough for bodybuilding!