| Copyright (c) 2008 Ainsley Laing | | | | build or maintain muscle (and most other body |
| Forty years ago, when I was a kid (and a vegetarian | | | | functions), the human body requires some amino |
| newbie), vegetarianism was not common. The | | | | acids that it must take from food. These are called |
| statement "I am a vegetarian" was met with a | | | | the Essential Amino Acids. There are other amino |
| simple "Oh". Then came the 1980s when it became | | | | acids that the body manufactures on its own ' called |
| fashionable to be vegetarian for health reasons. With | | | | Non-essential Amino Acids. However, it requires the |
| this fashion came confusion... | | | | essential ones to manufacture the non-essential ones. |
| If you are a long term vegetarian like me, you will no | | | | A protein is referred to as "complete" or "useable" |
| doubt have been asked "do you eat chicken and | | | | when it contains all of the essential amino acids. |
| fish?" Answer: polite yet emphatic "No, I am a | | | | Animal protein is complete. Vegetables, fruits, beans, |
| vegetarian". This question is usually followed by "how | | | | nuts and seeds all contain protein, but they usually |
| do you get enough protein?" Answer: polite yet | | | | are not complete and therefore need to be |
| emphatic "Easy!" | | | | "complemented" with foods that have the missing |
| For those that are confused, here's a brief | | | | amino acids. The exception to this is soybeans. The |
| description of the types of vegetarianism. Basically, | | | | protein in soybeans is complete and needs no |
| there are those who either eat dairy (lacto | | | | complement. |
| vegetarian), eggs (ovo vegetarian) or both (ovo-lacto | | | | In a nutshell: for vegetarians, getting enough protein |
| vegetarian). Vegans are vegetarians that consume no | | | | is simple as eggs, dairy products and soybean |
| animal products at all. Among us vegetarians, if we | | | | products (except soy sauce) are good sources of |
| say we are vegetarian it is taken to mean we eat | | | | high quality "useable" protein. For vegans, dried beans |
| dairy and or eggs. Vegans usually use the word | | | | and soy are the main source of protein. Dried beans |
| vegan, which sounds to me like terminology invented | | | | need to be complemented with nuts, grains, corn, |
| by the producers of the original Star Trek episodes ?. | | | | eggs, dairy or soy (except eggs and dairy for |
| A feeble attempt at humor, I know. | | | | vegans). For Non-vegetarians, a small amount of |
| This article is about vegetarian and vegan eating, | | | | meat, fish or chicken in a meal will also complete the |
| either as a lifestyle or the occasional meal. This article | | | | protein in beans or nuts for an extra protein punch |
| is about eating for muscle development. Is it possible | | | | that's also packed with phytochemicals and |
| to do both? Yes it is... with simple foods and a bit of | | | | anti-oxidants! |
| knowledge about the composition of proteins. | | | | Live long and prosper. |
| Amino acids are the building blocks of protein. To | | | | |