I have a bit of experience with vegetarians... the workout you do is no different than any other athlete, and there are some great workouts you can try out for fun on
http://www.jpfitness.com/workouts.html , but for nutrition it is a little harder for you to support that kind of work with your diet.
The key to your success is going to be the biggest challenge... Protein. First, can you eat whey-based protein powder? Soy or vegetable proteins are okay for general survival, but if you are trying to grow you need a little more than that.
Protein requirements for athletes, especially those who train with weights, is still under debate. For the general public, the Recommended Daily Allowance (RDA) is 0.8 grams of protein per Kilogram (2.2 lbs) of lean body weight per day. Note that lean is the operative word here. It is generally accepted in the scientific community that this amount is too low for athletes, as athletes break down and synthesize protein at a higher rate due to their higher concentration of lean body mass.
An appropriate intake of protein for athletes and bodybuilders remains unclear. A fair but conservative estimate is about one to two grams of protein per kilogram (2.2 lbs) of lean body weight. Depending on what type of training regiment an athlete is in, higher levels of protein may or may not be beneficial. The goal is to maintain a positive amino-nitrogen balance.
Here are the protein sources in order of bioavailability, which is what the body can assimilate in a given amount of protein. Food sources with HIGH bioavailability are the best, because you absorb and make better use of them. A protein can be complete but not highly bioavailable. Think soy. Here is the hierarchy of protien quality:
1. Whey -- far and above the best... high amount of BCAA's, similar to our own muscle's amino profile, easy to absorb, digest.
2 & 3. Tie between egg and casien. Still a great source of protein for bodybuilders/weightlifters.
4. Animal protein -- you would think it would rank higher, but alas and allack, it does not. It is still complete though. How strict are you on your vegan diet? Some people refer to themselves as vegetarians just because they don't eat red meat or chicken, but don't consider fish to be a meat for some reason. If you are truly vegetarian then you won't consume anything in this category. That is okay though, as long as you can consume whey, which is the best anyway. My father is a strict vegetarian - doesn't even eat eggs - but he does drink milk and will consume whey, so he is okay.
5. Soy or veggie protein -- Bottom of the barrel. Yes, they are complete, but their amino profile is not compatible with ours... we absorb a lot less, therefore, it does not provide the same level of "anticatabolism" after a workout as whey. Can you tell I like whey? I am not suggesting you don't eat it, just telling you that if you are trying to gain some lean body mass that you will get a lot more bang for the buck with whey.
Well, I have rambled on enough... I hope this helps. If you want a program designed for you, our master trainer, Josh Davis is a nutritionist and trainer, and he can design a program to fit any parameter you set forth.
Good luck and keep on posting!
Jean-Paul
[ October 28, 2002: Message edited by: Moderator ]
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