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"My friend went on this completely plant-based, whole-foods diet. I’m interested in limiting or eliminating animal products—but is it actually possible to get the protein and calcium my muscles and bones need?"
Absolutely. You can still maintain strong bones as a vegan or vegetarian and gain muscle. What’s key, says Leslie Bonci, R.D., L.D.N., director of sports nutrition at the University of Pittsburgh Medical Center, is packing in calcium-rich dairy subs while following this simple formula for successful muscle protein synthesis: Weight training plus adequate protein—that is, getting enough protein and spreading intake throughout the day.
Squeeze more bone-fortifying calcium into your diet—without indulging in dairy—by loading up on almonds, beans (black, pinto, navy, hummus—you name it), corn tortillas, leafy greens including kale and mustard greens, and calcium-fortified soy milk, hemp milk, or O.J. Also try calcium-fortified cereals.
Then, aim to get .5-.7g of...
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Have you heard about Carb Cycling for extreme fat burning?
Can you be a vegetarian and still gain muscle? was originally posted by Ketogenic Diet
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