I'm a vegetarian and an athlete - what is a good diet for muscle mass gain?

Question

I just started playing soccer again and I'm worried that I'm not getting enough calories

Answer 1

Spirutien it is a protien powder that you can make AWESOME smoothies with. One scoop of the powder 5 or 6 strawberries, half a banana, and 2 cups soy milk (plain or vanilla) it has something like 28 grams of protien per serving & they sell it at most co-op's & health food stores ( i recommend vanilla). Also tofu, seitan, tempeh have alot of protien as well. Beans and rice, hummus in pita, peas & corn, macaroni & peas, A well balanced diet with complete protiens as listed above plus lots of fresh fruit & veggies! a little fat as well, you will be active playing soccer so put a pat of butter on your rice or veggies, put a good olive oil dressing on your salad! uit's ok you will run it off on the field

Answer 2

start making a food jounal. count the number of calories you consume each day. the average person should be getting around 2000 a day. to see how much you need go to http://fitnessmagazine.com/fitness/multimedia.jhtml;jsessionid=Z2VSQIAT0AJ51QFIBQNSCZQ?multimediaId=/templatedata/fitness/multimedia/data/1130272109023.xml



Its a Caloric needs calculator. It will tell you how much you need based on your height, weight, sex, and activity level.



visit www.caloriesperhour.com its a website that tells you how many calories are in certain food types.

Also, because you are a vegetarian, it might be hard to get protien in your diet. Try eating foods with high protien- veggie burgers, milk, cheese, nuts, and soy products.

Answer 3

Beans, peas, peanuts, walnuts and other tree nuts. If you want to get all granola-y, you may eat amaranth, buckwheat and/or quinoa.

Answer 4

rice, cereals, wheat - good source for carbs



soy products (soymilk, tofu), legumes (peanuts), beans -good sources of protein

Answer 5

rice of course !

Answer 6

This might help you. : )