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Strict vegetarian. Doing gym. What type of food should I take to make muscles?

Dec 2012
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General & Family Physician
Practicing since : 2012
Answered : 1694 Questions
I m strict vegetarian n doing gym.what type of food i should take to make muscles ?
Posted Sun, 3 Nov 2013 in Diet Plans
Answered by Dr. Nsah Bernard 1 hour later
Brief Answer:
Food XXXXXXX with proteins

Detailed Answer:

Thanks for posting on XXXXXXX

Since you are strict vegetarian and unable to eat anything meat-like including fish, then you will need to go in for other plant food types that have a lot of proteins (which are the body building food type and should be eaten in great quantities) such as:
- Beans
- Soya beans
- Mushrooms
- vegetables (contain proteins but in low levels so much should be taken)
- Omega 3 supplement
- Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds, Peanuts, Almonds) and others include: Peanuts, Almonds, Pistachios, Sunflower Seeds, Flaxseed, Mixed Nuts.
- Eggs are good (if you being a strict vegetarian does not prevent you from eating).
How ever, the current recommended daily intake (RDI) of protein is 46 grams for women aged 19-70 and 56 grams for men aged 19-70. Any excess protein consumed is turned into energy by the body. How you prepare and choose to eat the above mentioned food types is up to you.
Also take note that in order to effectively build your muscles, you also need to increase your caloric intake thereby also increasing your daily carbohydrates intake. They are wide a range of food types that can effectively increase your daily energy intakes ranging from rice, millet, corn, cereals, potatoes etc and other processed cereals such as bread, cakes etc.
Now just be careful not to abuse any food type (at no given time). You can maintain a daily balanced diet while eating in reasonable quantities while your at the gym. Make sure you eat 2-4 times a day with about 5-6 servings daily, then exercise regularly. The rest will be up to nature for your muscles to take the proper desired shape and thickness. I do not encourage steroids.
Do see a dietician for proper follow up.

Hope this helps and wish you the best
Dr. Nsah
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