Thursday, 1 August 2013

Proteins and training for vegetarians

Many dietary guidelines for personal training is based on that you need to eat some meat, which is rich in proteins and low in fat. Therefore, you obviously think differently when you as a vegetarian would like to have good results out of your personal training.

You obviously still have a balanced calorie intake, where you get both the vitamins and proteins that your body needs.

Proteins are important in many processes in the body, including when you want to build muscle mass, and it is, after all, often an important part of the goal of personal training. Studies also show that athletes have greater need for protein than other normal people.

When meat is one of the largest sources of protein, it is obviously important that you are aware of where you instead can get protein that can support your training.


A good source of protein, for instance, legumes like beans and peas, and nuts in general often have naturally high level of protein. Therefore, you as a vegetarian must focus on getting legumes and nuts every day, so you get the most out of your workout.

However, it is still difficult to come up with a proper protein, and a good idea can be to supplement your diet with protein powder and protein shakes, in this way you will have a greater intake of protein.
You should also focus on getting enough fat in your diet so you get the most out of your personal training. Good sources of fat are, for example nuts, olives, avocados and vegetable oils - such as olive oil. These fat sources gives you the good fat that contribute positively.

It's also a good idea to focus on carbohydrates. Generally, you get an entirely natural a reasonable amount of carbohydrate as a vegetarian, so normally you do not need to adjust your diet plan in order to carbohydrate intake.

If you only train lightly or maybe want to lose waight in connection with your training, focus on a low carbohydrate intake. If your training on the other hand is hard or you might even need to gain weight, you should focus on a high intake of carbohydrates. Do you hear in the last category, you can for example focus on the intake of potatoes, pasta and rice, while on the other hand you should avoid it if you belong in the first category and maybe want to lose you.

If you focus on whole grains and these foods, you often get quite a sensible diet as a vegetarian with a focus on fitness and bodybuilding. However, it may be a good idea to get vitamin supplements that are especially designed for vegetarians, as there are certain vitamins and minerals, which comes primarily through meat.

Read more about personal training in this Danish article: Fitness or bodubuilding 

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