My article earlier on eating clean sketches out simple nutrition guidelines for you. Nonetheless, I received an email from a vegetarian wanting some tips.

Protein is certainly one of the most essential "macro nutrients" you need to build muscle and to help you pull through from your strength training. Nearly all experts suggest no less than 1g per pound of bodyweight each day.

But most of the opinion for getting protein involves consuming stuff vegetarians and vegans can't - if that describes you, read this article for muscle building nutrition advice for vegetarians and vegans...

In What Way 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. No eggs as well as animal flesh. Consumes dairy products such as milk, cheese, yogurt, butter, and cream.

* Ovo Vegetarians. Eat eggs but not meat or dairy products.

* Vegans. Does not use or consume animal products of any kind.

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 have saturated fat and cholesterol which increase testosterone. If your T levels are low you'll have less muscle, less strength, less energy, lagging libido, higher body fat, and less of an "ambition"

Good Sources of Protein for Vegeterians & Vegans

If you're lacto and/or ovo it's trouble-free. Just don't eat meat and follow my other eating healthy rules to get your protein: cheese, milk, whey protein, eggs, and all that. If you're vegan, there's several fresh sources of protein:

* Beans. Black, garbanzo, hummus, kidney, fava, winged, mungo, lima

* Legumes. Snow peas, chick pea, cow peas, peas, lentils ...

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

* Protein Powder. Hemp protein, soy protein, rice protein ...

* Milk. Soy milk, almond milk

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

* Nuts. Walnuts, almonds, pistachio, cashew, peanuts, peanut butter

* Seeds. Flax, hemp, pumpkin, sesame ...