Schwarzenegger's fighting for a greener future, but can you bulk up without the beef?
Bodybuilding icon Arnold Schwarzenegger has called for a greener future. Because 28% of global greenhouse gases are caused by farming, the Governator has suggested that we all go meat-free a couple of days a week to reduce our ham habit's impact on the ozone layer. However, for the conscientious lifter, there's no getting around the notion that meat is essential to build muscle is widespread and, as a result, vegetarians looking to bulk up can feel disadvantaged.
Schwarzenegger swiftly terminated that idea, claiming there are plenty of ways to get the protein you need without renouncing your principles or breaking the bank on supplements. Bodybuilder Alex Mitchell (veganbodybuilding.org) first hit the gym as a vegetarian and now as a vegan is continuing to see impressive muscle gains.
The protein pyramid of nuts, cereals (such as oats and quinoa) and legumes should be the cornerstone of any vegan diet. The tricky part is making sure you balance your meals to deliver a complete amino acid profile. A good rule of thumb is to ensure every meal contains at least two members of this protein-providing triumvirate. Mitchell's post-workout meal of choice: boiled quinoa with sliced green beans, a mixture of kidney, butter and haricot beans fried and then mashed, served with a spinach salad topped with chopped almonds.
Another commonly used product by vegetarians who train is Textured Vegetable Protein, which, despite the unappetising name, is an inexpensive processed soya that you can buy minced. "As a vegetarian I used to rely heavily on eggs but since I became a vegan soya is now my go-to protein source," says Mitchell.
Other good sources of protein for those who don't eat meat include:
Pea protein
Tofu
Almond butter
Tempeh
Pumpkin seeds
