Vegetarian
Lifestyles
Fitness Expert Phil Kaplan discusses
how vegetarians can find supportive nutrition in line with
optimal fitness and body composition.
The following is excerpted from
"The Best You've Ever Been."
I teach people to eat supportively
and exercise to boost metabolism, shed fat, and reshape their
bodies. Can you do this as a vegetarian? Sure. It's just that
I see many people who begin a road toward vegetarianism embark
upon a path of restriction and avoidance without learning
to replace those nutrients that are being removed. First they
give up red meat. They start to feel a little better so they
decide to back off on chicken. Fish is next to go. By the
time they begin cutting back on dairy products, if they have
failed to find alternative sources for proteins, iron, calcium,
etc., they run some nutritional risks.
I often meet vegetarians who,
after crossing foods off of their "acceptable" list, are left
eating small salads and fruits. They sometimes come in to
my office telling me they have fibromyalgia, or in other cases
chronic fatigue syndrome. In most of those cases, when I can
get them to put back the valuable nutrients they've deprived
themselves of, their symptoms disappear. Based on all those
cases, I can only assume that many of these people were misdiagnosed
and were simply suffering nutrient needs.
If you want optimal results in
terms of muscle gain you have to be a bit more educated in
nutrition than someone who is relying in part upon animal
based foods for proteins.
I've heard vegetable based foods
called incomplete proteins. That might not be an accurate
label, as they do in fact have all of the amino acids necessary
for cell growth. It's just that when you look at human muscle
tissue at a molecular level, there is a very specific ratio
of amino acids. Consume an egg and you're coming pretty close
to those ratios. In vegetable foods the amino acids are doled
out in different proportions thus the proteins are not going
to be as efficient in the process of converting into human
tissue.
As far as vegetable proteins go,
soy leads the list in terms of its "human tissue potential"
based upon its amino acids structure. You can also find valuable
proteins in nuts and nut butters (although most are relatively
high in fat).
If, as a vegetarian, you're open
to including some dairy foods and/or eggs (lacto ovo vegetarians),
it becomes simpler to keep protein intake supportive. A protein
powder or meal replacement made from a mix of whey and egg
protein can be an extremely valuable aid if muscle and metabolism
are going to be maintained or increased. Vegans,
those who avoid any and all foods that come from an animal
source, have to go the next step in nutritional awareness.
There are some plant based foods
that are complementary in their amino acid content and eating
such foods together gives you a far more efficient blend of
amino acids in terms of building human tissue. Here are some
examples:
-
Cereal (whole grain) + milk
-
Pasta + cheese
-
Whole grain bread + cheese
-
Black beans + brown rice
-
Pita + split pea soup
-
Corn tortillas + red or black
beans
-
Peanuts + kidney beans
-
Chick peas + tahini (as in
hummus)
-
Tofu + sesame seeds
I find people adopt a vegetarian
lifestyle for one of two reasons. They either do it for health
reasons or for moral and ethical reasons. I commend anybody
who makes a commitment toward health or ethics. I just believe
it's important to learn to recognize the complexities of nutrition
and to learn enough so a vegetarian lifestyle includes nutrient
complete meals providing vitamins, minerals, and proteins
for optimal health and performance.
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