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     Fitness Tips For 3/14/2007

Vegetarian Fitness and Nutrition

Being a vegetarian requires a full understanding of the 
role nutrition plays in achieving your fitness goals.  
There is a direct relationship between nutrition and physical 
performance in workouts or sports. Hard physical activity 
requires an increase in nutritionally dense calories and 
also due to sweating a higher fluid intake. Threfore you 
need to carefully plan what you eat and drink.

Your calorie intake needs to be balanced with your energy 
output and goals. If you want to lose you need to cut back 
on calories, if you want to gain you will need to increase 
calories. If your going in the wrong direction, adjust your 
calorie intake and/or activity levels, so you are moving 
towards your goals.

An important point for vegetarians to realize that they digest 
their foods more quickly than non vegetarians. This means 
you need to eat more often to compensate for the higher 
energy needs. 

When engaging in fitness training workouts you do need 
to increase your protein intake, but remember excess 
protein that is not burned for energy will be turned into 

Best Vegetarian Protein Sources 

It's easier than you might imagine to get plenty of protein 
from vegetarian foods. If you include dairy products and 
eggs in your regimen, look no further. These are good 
sources of protein. Stick to low fat dairy products to avoid 
excess saturated fats. 

If you want to be certain that you are getting all eight
essential amino acids, you should eat learn to combine
foods to form complete proteins, such as:

Beans on toast 
Cereal/muesli with milk 
Corn and beans 
Granola with yogurt 
Hummus and pita bread 
Nut butter with milk or whole grain bread 
Pasta with beans 
Pasta with cheese (e.g., lasagne, macaroni and cheese) 
Rice and beans, peas, or lentils 
Rice with milk (rice pudding) 
Split pea soup with whole grain or seeded crackers or bread 
Tortillas with refried beans 
Veggie burgers on bread 

Note that these combinations don't necessarily have to be 
eaten at the same time; you can eat one several hours after
the other and still benefit from the complete protein.

Complete protein can be gotten from eating soy based foods 
like tofu tempeh or sprouted legumes, and meat substitutes 
made from soy protein. 

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Neither trulyhuge.com nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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