Instant Fitness shows vegetarians how to get adequate protein

The main concern that meat eaters have with vegetarians is that they think the herbivores can't get enough protein. They thought wrong.

There are many ways to get an adequate amount of protein in a meat-free diet, it just depends on the extent of the diet.

Is meat the new fashion trend?

Those who eat dairy and eggs have an easier time reaching an adequate protein intake. Dairy like milk, yogurt, and cheese have a great amount of protein. Also, egg whites are an excellent source. In fact, they are so perfect that they are used as the reference protein (base measure) for all other proteins.

If you prefer to omit eggs and dairy, there are other options. Proteins are simply strands of different amino acids stuck together. Animal proteins have most if not all essential amino acids in them. Some foods like hearty grains have a handful of amino acids and other foods like legumes have another handful of completely different amino acids. When these two different food groups are eaten in combination (over a 24 hour period), they are considered as making a complete protein. This means, by adding two different foods, legumes and grains, you'll be getting the same essential amino acids you would be getting if you were to eat meat.

Quinoa is a grain that's known for it's high protein.

Protein shakes are a great option for vegetarians and meat eaters alike. If you prefer no dairy, there is a plant-based protein as well as whey protein. I have seen many vegan protein powders on the market as well.

Your protein intake should be one gram per pound of lean body mass you desire. If you're 130 lbs and want to be a buff 200lbs, eat about 200g of protein every day. If you're 300lbs and want to be a lean 190, eat 190g protein.

Tony T
Instant Fitness
Atlanta Personal Trainer
(404) 941-iFIT (4348)

Growing Pains: Tony Tiamiyu teaches you about your mucles

Learn how to get ripped and cut, CLICK HERE!

Many people know HOW to build muscle, but not many know WHY lifting heavier weights makes bigger muscles. The science behind it is simple.
You should first remember that the human body will do all that it can to repair itself to a healthy state.

When you lift a heavy weight, your muscles go through stress, which causes very small tears in your muscles. Ever felt sore the day after the gym? You are sore because your muscles are torn. But here's the best part: they are repairing themselves! Just like a scab on the outside of your body that helps heal wounds and scratches on the skin, your body repairs tears inside your body. Thus, just as a scar is a deformed or different part of your skin, your repaired muscles become larger. So, since your muscle has now grown in size, it has compensated for the weight you once lifted. You will now be able to lift a heavier weight.
Bodybuilders gain muscle quickly by constantly putting their muscles through stress. They lift very heavy weights and change their workouts frequently so that they shock their muscles.
In order for your body to repair your muscles, you must help it out. Make sure you get plenty of rest and recuperation, about 48 hours between workouts of the same muscle groups. Also, you need to make sure you're getting the right amount of protein to help repair, complex carbohydrates to have energy to get through your workouts, and a healthy source of fat. Protein can be in the form of powder or meat about 1-1.2 grams per each pound you weigh). Complex carbs are such carbs that aren't refined. And Whole Wheat (and sometimes whole grain) products will do. Just make sure "whole wheat flour" is within the first 4 ingredients on the label. You can also use fruit to fulfill the carb requirement. Healthy fats include avocado, olive oil, nuts, and seeds. And always make sure you are getting a balanced diet.
I hope I have enlightened you on the process of muscle gain. The body is a wonderful machine!

Get more tips on how to gain the most muscle in the least amount of time!

-Tony Tiamiyu

 Instant Fitness, LLC

 Atlanta's #1 Personal Trainer

 Lindbergh City Center