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      FITNESS TIPS FOR 8/18/2004                  
Vegan Bodybuilding Diet 

A vegan bodybuilder is one who refrains from eating all 
animal products, this means no meat, fish, poultry, dairy 
or eggs. 

Bodybuilders turn to a vegan diet for three main reasons: 
ethical, environmental concerns and health benefits. 

Ethical - Many vegans feel that it is wrong to 
unnecessarily kill and consume animals. They also  
point out that, in Western societies today, the animal 
product industries are not only cruel, but wasteful and 
totally needless. People don't really need to eat animal 
products to live, and many vegans feel  that we should
be caretakers, rather than tyrants, over the rest of the 
world's creatures.

Environmental Concerns - Animal product industries have
been extreemly wasteful of the worlds limited resources. 
Many vegans are very concerned about the lack of 
conservation and preservation inherent in the production 
of animal foods and goods. They believe that, as intelligent 
citizens of the planet, to forego animal products is their 

Health Benefits - Numerous health benefits are enjoyed by 
vegans, including significantly lower incidences of strokes, 
heart disease, osteoporosis, most forms of cancer, diabetes, 
hypoglycemia, constipation, hemorrhoids, diverticulosis, o
besity, and asthma - all of which are major illnesses found 
in affluent societies.

Vegan Bodybuilding Protein Sources

Plant foods contain the very same eight amino acids as 
animal foods do, only in differing amounts.  As long as 
you are getting enough calories from a healthy diet, plant 
foods can give you all the amino acids you need, by 
themselves or in combination with one another.

Here is a list of foods that  contain all of the essential amino 
acids, meaning they complete proteins:

GRAINS - Brown rice, oats (cereals - oatmeal, granola, etc.) 
millet, corn, barley, bulghur, wheat (including whole wheat 
bread, pastas, cereals, flour, etc.)

LEGUMES - Green peas, lentils, chick peas, alfalfa sprouts, 
mung beans, and beans of all kinds (kidney, lima, aduki, 
navy beans, soy beans and products made from them; e.g.,
 tofu, textured vegetable protein granules [Textured Soy 
Protein], tempeh, soy milks), peanuts, etc.

GREENS - Broccoli, collards, spinach, etc.

NUTS AND SEEDS - Almonds, cashews, walnuts, filberts,
pistachios, pecans, macadamias and nut butters made 
from these. Sunflower seeds, sesame seeds (including 
tahini butter made from ground sesame seeds), pumpkin 
seeds, etc.

Combining protein rich foods does increases the protein 
absorption by about 30%, and thus variety is always the 
best strategy in a vegan diet.

Bellow are classic vegan high protein combinations.
These protein rich combinations are meant to replace 
meat and dairy products your diet. Two ample helpings 
of any of the following combinations average 15 to 35
grams of high quality protein.

Corn Tacos with Pinto Beans 
Oat Bran Muffins with Soymilk 
Brown Rice with Green Peas and Tofu 
Tempeh Burgers on Whole Wheat Bun 
Whole Grain Bread with Peanut Butter and Jelly 
Tofu Yogurt with Walnuts 
Tofu Cutlets with Green Beans Almondine 
Sunflower Pate & Sprouts on Pita 
Meatless (textured soy protein) Loaf with Tahini Dressing 
Noodles with Sesame Seeds 
Oatmeal with Sunflower Seeds 
Brown Rice with Almonds & Cashews 
Avacdo, Sprouts & Almond Butter on Whole Wheat Bread 
Corn or Wheat Flakes w/ Chopped Almonds & Filberts 
Chickpea Hummus (made w/Sesame Seed Butter) on Pita 



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