Being a vegetarian for a lot of people can be a poor choice if not taken seriously. The problem is that in an attempt to avoid meat you can deprive yourself of essential amino acids, the building blocks of protein.
The majority of tissues in your body are made up of protein – one of the most important being muscle. Having the right amino acid balance will ensure that you maintain lean muscle good energy and a tight toned look. Make sure you are combining foods properly to make a complete protein so you can maximize your results.
Below is a protein partnerships chart that will help you to organize your meals so that you are getting the right balance of nutrients.
To create a complete protein, combine food from column 1, 2, 3 with any food from another column.
|
Complete Protein |
1 Low in Lysine |
2 Low in sulphur-carrying amino acids |
3 Low in Tryptophan |
| Dairy Products Cheese (except cream cheese) Cottage cheese Milk Yogurt Kefir Eggs Soybeans Tofu Soy flour Soy milk Tempeh Meat Fish |
Peanuts Barley Buckwheat Bulgur Cornmeal Millet Oats Rice Rye Wheat Almonds Brazil nuts Cashews Coconut Filberts Pecans Pumpkin seeds Sunflower seeds Walnuts Asparagus Beet greens Corn Kale Mushrooms Potatoes Sweet potatoes |
Black beans Pinto beans Kidney beans Navy beans Black-eyed peas Chickpeas Lentils Lima beans Mung beans Filberts Asparagus Green beans Beet greens Broccoli Brussels sprouts Mushrooms Parsley Green peas Potatoes Soybeans Swiss chard |
Black beans Pinto beans Kidney beans Navy beans Chickpeas Lima beans Mung beans Cornmeal Almonds Brazil nuts Walnuts Corn Beet greens Mushrooms Green peas Swiss chard |
For a protein supplement choose vega sport. This will improve recovery time from your workouts.