I’ve trained over a dozen vegetarian clients and the biggest challenge is the lack of protein they consume through their daily diet.
Early in training I like to have the client keep a food log for seven days. When we have seven days of data we measure the amount of daily carbs, fats, and proteins. A typical ratio I would see in vegetarian clients goes something like this: 70% carbs, 20% fats, 10% protein.
Not good.
This puts things into perspective and exposes the need for a higher dose of protein. Particularly “complete” protein.
What are Complete Proteins?
Complete proteins are best found in animal protein sources such as milk, eggs, cheese, and meats. Most foods (veggies, nuts, bread, etc) contain protein but aren’t complete. These plant-based foods may be rich in certain amino acids but lacking others to make it effective enough when it comes to building and maintain lean muscle.
There are 20 different amino acids that bond together to form a protein. Eleven of those amino acids are produced by our bodies while the other nine we need to get through food. Complete proteins contain all nine essential amino acids.
Foremost, I recommend whey protein supplementation during training. Either protein powder or other forms.
When it comes to food the obvious are milk, cheese, and eggs however a lot of people do not like eating these. The alternative is mixing plant-based foods to make a complete protein dish and there are even some veterinarian foods which are complete proteins as a standalone.
If you are a vegetarian just starting strength training or a meat eater who wants to reduce their meat intake here’s a list of vegetarian friendly complete proteins you can incorporate into meals.
I will list them in plain form but there are many wonderful recipes found online.
1. Seitan is a high protein food but not a complete protein. It has 8 out of the 9 amino acids (missing lysine). Add a high lysine food like legumes (beans, lentils), avocado, tomatoes, potatoes, etc.
2. Tempeh (Complete protein)
3. Tofu (Complete protein)
4. Quinoa (Complete protein)
5. Brown Rice and Beans (on the same plate): When I was a vegan for 90 days rice and beans was my go-to. When you combine these two it makes a complete protein as the beans have amino acids rice does not and vice versa. Instead of beans you could also use chickpeas or lentils.
6. Edamame (Complete protein). Great for snacks.
Enjoy!
Coach Adnan.