Are there any specific guidelines in terms of diet a vegetarian should follow when working out in order to build muscle?

Similar questions: specific guidelines terms diet vegetarian follow working order build muscle.

Vegetarians need to be really conscious about not only getting enough protein but making sure to eat complete proteins. Only animal products contain complete proteins, but the right vegetable proteins, when combined can contain all of the essential amino acids. For example, beans and wheat germ are good sources of the amino acid lysine, while rice, whole wheat products, and nuts and seeds are good sources of the amino acid tryptophan.So, when you combine lysine foods with tryptophan foods, you get complete proteins, and these will help you build muscle.

You should also watch your fat intake and make sure that fat comprises no more than 25 - 30% of your calories.

You just need to find food that fits your needs and gives you protein There are lots of good suppliments out there, but you'd have to check to see if they are ok for you. Milk Whey Protein (although I'm unsure if this is veg. Safe) Yogurt Peanuts Cereal Bars (After you work out hard, I suggest the South Beach Diet bars, they are really good/have lots of protein) In the mornings I take low-fat, low calorie yogurt, a few banana's, blueberries, blackberries, milk, and banana whey protein and mix it all together.It is probably one of the best things you can start your day out with, and its also fairly loaded with protein.

I'd also look into some multigrain spaghetti noodles, its what I eat, its delicious, and it has 7 grams of protein per serving. Eating that with vegetables and a high protein sauce (although most only come at 3grams of protein per serving) should set you up real nice for a dinner meal.It's also amazingly delicious. I think your best bet would be Whey Protein though, so I hope that meets your guidelines.

Its also important to drink a lot of water, if you drink the 7 glasses a day you are supposed to, it has the same effect as taking a creatine suppliment iheartwars's Recommendations Men's Health: The Book of Muscle--The World's Most Complete Guide to Building Your Body Amazon List Price: $35.00 Used from: $18.98 Average Customer Rating: 4.5 out of 5 (based on 61 reviews) .

SPORTS NUTRITION GUIDELINES FOR THE VEGETARIAN EAT BETTER, PERFORM BETTERSPORTS NUTRITION GUIDELINES FOR THE VEGETARIANEATING TO EXERCISE AND COMPETEEnette Larson, M.S. , R.D. Active individuals often wonder what, and even if, they should eat before a workout -- especially when hunger seems to strike just around workout time -- or when the race or tennis match begins too early to consider eating beforehand. Experienced athletes may remember eating the wrong food at the wrong time and wondering why they felt awful or performed poorly. Can the timing and choice of foods consumed close to and during a workout really make a difference in how you perform?

Following a good diet with adequate amounts of energy, carbohydrates, protein, vitamins, and minerals is critical for optimal performance. No one performs their best by starting a workout hungry or with low glycogen (carbohydrate) stores or after eating the wrong types of food too close to exercising. Also, failing to replace depleted carbohydrates, protein, and fluids after a workout can decrease performance in the days that follow.

Because the recommendations for food and fluid intake before, during, and after exercise vary somewhat with different sports activities, this article will cover guidelines for all types and levels of vegetarian athletes. FUELING UP BEFORE -- THE PRE-EVENT MEALThe purpose of eating prior to a workout or competition is to provide the body with fuel and fluid. The idea is to choose foods which will prevent hunger, provide additional carbohydrate fuel, and minimize possible intestinal complications.

Generally, the meal should be consumed far enough in advance to allow for stomach emptying and intestinal absorption. A good rule of thumb is to limit the pre-event meal to about 800 calories, and give yourself one hour before the workout for each 200 calories you eat. For example, 5 pancakes, syrup, a banana, and juice would be eaten about 4 hours before a workout.

A smaller 200 calorie meal such as a bowl of cereal or a bagel and juice would be eaten between 1 and 2 hours before starting. Meal timing is especially important in activities such as running, aerobic dancing, and swimming, and less critical in sports such as cycling. Athletes who have a "nervous stomach" before competition may find liquid meals such as blenderized fruit shakes with tofu or soy yogurt easier to tolerate.

The pre-event meal should contain fluid and foods that are high in carbohydrates, and low in fat, protein, salt, simple sugars, and concentrated fiber. Cereal with sliced bananas and milk or juice, pancakes with fresh fruit topping, oatmeal with fruit, a baked potato topped with soy yogurt and vegetables, and tofu spread on bread with fruit are good examples. Too much protein, fiber, and fat in the pre-event meal can lead to heartburn, nausea, diarrhea, or constipation in certain individuals.

Adequate fluid intake is the single most important recommendation for all types of exercise. SUPPLEMENTING -- INTAKE DURING THE EVENTReplacing both fluid and carbohydrate during exercise is important. What and how much to replace depends on the type, duration, and intensity of the exercise.

Adequate fluid intake is the single most important recommendation for all types of exercise. The general recommendation is to drink 1/2 to 1 cup of water every 10 to 20 minutes. In a hot environment, when perspiration is especially heavy, drinking up to 2 cups of water every 15 minutes may be necessary to replace fluid losses.

Adequate hydration enables the active body to regulate its temperature effectively and allows for good circulation and muscle function. Carbohydrate replacement is necessary in events lasting longer than 90 minutes and may even be beneficial during high intensity exercise of shorter duration. This applies to both continuous events like cycling, running, and hiking, and sports with intermittent activity like soccer and weight training.

Under these conditions, consuming carbohydrates during exercise increases both the time and the intensity the athlete is able to exercise before becoming exhausted. Researchers believe that carbohydrate feedings delay fatigue by providing additional fuel for the working muscle and preventing blood sugar from dropping.1 A carbohydrate intake of approximately 30 to 80 grams per hour2 (1 to 3 large bananas or 15 to 60 ounces of a 6 to 7% fluid replacement beverage) are recommended for delaying fatigue during prolonged strenuous exercise. REFUELING -- THE POST-EVENT MEALThe meal following a workout is nutritionally the most important meal for aiding recovery from exercise and maintaining the ability to train the following days.

Fluid, carbohydrate, and protein intake after exercise is critical, especially after heavy exercise. A high carbohydrate intake is required to replace depleted muscle glycogen stores. Delivery of a protein source may also aid in repairing and rebuilding damaged muscle tissue.

Collective evidence indicates that exercise significantly alters protein metabolism, especially as the exercise becomes more prolonged and more strenuous.3 Since the body begins to replace its depleted stores and repair any microscopic damage to muscle fibers almost immediately after exercise, provision of these depleted nutrients in the post-event meal may accelerate recovery. Researchers investigating the role of carbohydrate in exercise performance suggest that consuming a carbohydrate source starting 15 to 30 minutes after exercise, followed by additional carbohydrate feedings, will optimize muscle glycogen replacement.4 Delaying the ingestion of carbohydrates by several hours slows down the rate at which the body is able to store glycogen. For the casual exerciser, this means packing a piece of fruit, fruit juice, or a fluid replacement beverage for a post-workout snack, and then eating a mixed high carbohydrate and protein meal (such as pasta with lentil spaghetti sauce or tofu, vegetables, and rice) shortly thereafter.

For the heavily training endurance athlete, a meal containing both a good source of protein and 100 grams of carbohydrate is recommended, followed by additional carbohydrate feedings every 2 to 4 hours. ***For calorie and food guidelines, please click here:http://www.vrg.org/nutshell/athletes.htm Sources: http://www.vrg.org/nutshell/athletes.htm .

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I've been weight training for a year. I have gained the muscle, but now I want to lose some fat. What diet do I follow?

I cant really gove you an answer,but what I can give you is a way to a solution, that is you have to find the anglde that you relate to or peaks your interest. A good paper is one that people get drawn into because it reaches them ln some way.As for me WW11 to me, I think of the holocaust and the effect it had on the survivors, their families and those who stood by and did nothing until it was too late.