Packing meat on a plant based diet!?
I know right!? How does this madness work?
Obviously as my goal is to transform people into powerfully strong & shredded humans I would prefer to do it with a omnivorous approach… However it would be close-minded of me to completely neglect those people who eat only plants.
With great focus, attention & planning it can be done.
Lets quickly define the two main plant eaters:
Vegetarians: those who abstain from meat and fish, but DO eat dairy products, and eggs… This is playing the strength game on HARD mode but it is doable.
Vegans: humans who eat food exclusively from the plant kingdom, avoiding all animal products, including dairy and eggs… This is playing on LEGENDARY mode in the strength and muscle game. But again doable.
The uno numero reason for this is the lack of many important nutrients in the body. These include finding correct protein/amino acid balance, vitamin B12 and D, calcium, omega 3 fatty acids, iron, zinc, carnitine and creatine. All essential for optimal strength, muscle development and maintaining excellent body composition.
The KEY to succeed is ensuring high quality of food and for todays purpose of getting enough protein to get the amino acid balance right. For the vegetarians who can have dairy and eggs. You will get your complete spectrum amino acids here, but some extra supplementation will help tremendously. Such as a daily dose of 3-5 grams of Creatine and splashing some EEA’s into some of the more plant based meals.
Vegans will need to mindfully combine in different forms of plants, beans, seeds and nuts in each of your meals to to help with getting a complete balance of amino acids. Then adding a dose of EAA’s/BCAA’s to help complete the amino acid profile.
A final hot tip… a super smoothie to really bump up the overall protein count. The following is what I have played with and love.
2 scoops vegan protein (I like balance nutrition plant protein for this)
2 tablespoons chia seeds
1 tablespoon peanut or almond butter
1 cup of blueberries 1/4 teaspoon cinnamon
1 Scoop of Greens (I love @trueprotein greens for this) Add some extra bits here and there too.
As the overall cals needed for our plant eaters are different compared to the flesh eaters. Just give us a hola if ya have any questions