Build Muscle without Meat

Are you a vegetarian or vegan and feel lost on how to eat properly to build that lean muscle mass? Or are you just "being green" these days and looking to cutback on your carbon footprint? Regardless of the reasons there are plenty of ways to find that valuable protein synthesizing fuel for the muscles without actually eat meat or dairy.

How you ask? Just look for these simple additions to add to your weekly meal plans and start noticing the marvelous effects ~ both for body composition as well as for your cash flow:

Quinoa - Use as a rice substitute as a cup contains 8 grams of protein.

Beans & Lentils - 1/2 cup of most contain 8 grams of protein PLUS they are fiber rich for a low-glycemic way of feeling fuller longer.

Peanut Butter - 1 tablespoon has 4 grams of protein, is inexpensive and easy to grab on the go.

Whey or Soy Protein Powder - Add to smoothies or oatmeal for 20-25 grams of extra protein ~ a perfect snack addition to strength training days to stimulate muscle recovery.

Tempeh - 3 ounces has 15 grams of protein AND is a complete protein source. Try it crumbled into a pasta dish or as a ground beef substitute.

Tofu - 3 ounces of firm tofu has 8 grams of protein AND contains all 8 essential amino acids for your body's protein building needs (which is rare for plant based foods).


So use your creativity and start adding these fantastic options to your meatless meal plan now!

Source: Oxygen Magazine, May 2010

EATING Actually Helps You Lose Weight and Gain Lean Muscle

Say good-bye to starving yourself to stay slim and trim. Not eating enough is a sure way to hold on to extra pounds and causes you lose valuable lean muscle mass. This occurs because your body goes into starvation mode and tries to protect your body from losing its last sources for energy...usually from the places you want the fat to leave! Your body will also turn to the muscles as a resource for energy which is the last place you want to pull from. The more muscle you have the more efficient your metabolsim runs, not to mention the stronger you will be.

Proper eating helps keep that metabolism going strong which in turn fuels muscle growth and repair. This is the key to burning calories at an optimal rate throughout the day.

And with fueling the body properly you will have much more energy to take on those powerful workouts that you plan for so diligently. It can also enhance the results.

According to Medicine & Science in SportsExercise eating 18 grams of protein before you train can result in an 8.5% increase in metabolism.
Men's Health Magazine, May 2010 Issue

So what does eating properly mean? Here are some great examples of snacks to have spaced about 2-3 hours in between healthy meals ~ keeping the calorie count around 200 - 300 max per snack.

- banana with Greek yogurt
- egg & spinach on whole grain toast
- reduced fat cheese melted on whole grain tortilla
- almonds and an apple
- protein shake made with 1/2 soy milk, 1/2 water and dash of cinnamon
- avocado and turkey on flatbread
- pineapple and reduced fat cottage cheese

The list goes on and on ~ but be sure these are all enjoyed with PLENTY OF WATER. Water assists the body in so many ways including putting these nutrients to work for your body's metabolism.