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      FITNESS TIPS FOR 8/11/2004                  

Vegetarian Bodybuilding Diet Plan

Being a vegetarian bodybuilder or fitness buff requires a full 
understanding of the role your diet plays in achieving your
fitness goals.  There is a  direct relationship between diet 
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 weight you need to cut 
back on calories, if you want to gain weight you will need to
increase calories. If  your weight going in the wrong direction, 
adjust your diet 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 of an athlete or bodybuilder. 

When engaging in endurance training or bodybuilding 
workouts you do need to increase your protein intake, but
remember excess protein that is not burned for energy 
will be turned into body fat. 

Best Vegetarian Protein Sources For Bodybuilding

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 a rich 
source 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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