My previous article on eating clean outlines simple nutrition guidelines for you. But then I got an email from a vegetarian wanting some tips.

Protein is definitely one of the most important “macro nutrients” you need to build muscle and to help you recover from your strength training. Most experts recommend at least 1g per pound of bodyweight each day.

Yet nearly all of the recommendation for getting protein consists of eating stuff vegetarians and vegans can’t - if that describes you, read this article for muscle building nutrition advice for vegetarians and vegans

How Do Vegetarians & Vegans Eat?

Nearly everyone consume a lot of vegetables, legumes, fruits, tofu and soy. Several kinds eat eggs & dairy products too. But no animal flesh (meat, fish or poultry).

* Lacto-ovo Vegetarians. Eat eggs & dairy, but no animal flesh.

* Lacto Vegetarians. Eat dairy, but no eggs and no animal flesh.

* Ovo Vegetarians. Eat eggs, but no dairy and no animal flesh.

* Vegans. Does not eat any animal products or byproducts.

Problems You’ll Run Into With Vegeterianism & Veganism.

Vegetables and fruits are excellent for fiber, vitamins and minerals. Green vegetables are great too because they increase your alkalinity levels and neutralize acidic foods like meat. Here’s a few “problems” you’ll run into eating like this though:

* Allergic reactions - As a consequence you can smash into lactose intolerance, acne, or other allergic reactions from all the dairy food if everything you eat is eggs and dairy products for protein

Low Testosterone - meats, eggs, and dairy products have saturated fat and cholesterol which enhance testosterone. If your T levels are down you’ll have a reduced amount of muscle, less strength, less energy, lagging libido, higher body fat, and less of an “ambition”

High-quality Sources of Protein for Vegeterians & Vegans

If you’re lacto and/or ovo it’s easy. Just don’t eat meat and follow my other eating clean rules to get your protein: eggs, milk, whey protein, cheese, etc. If you’re vegan, there’s some other sources of protein:

* Beans. Lima, mungo, winged, fava, kidney, hummus, garbanzo, black …

* Legumes. Lentils, peas, cow peas, chick pea, snow peas

* Whole Grains. Oats, breads, brown rice, quinoa, granola …

* Protein Powder. Soy protein, hemp protein, rice protein

* Milk. Soy milk, almond milk

* Soy. Soy cheese, deli-style soy meats, soy milk, soy beans, tofu …

* Nuts. Peanut butter, peanuts, cashew, pistachio, almonds, walnuts …

* Seeds. Sesame, pumpkin, hemp, flax