Betting you know the number one concern for anyone on—or considering—a vegetarian diet…? Right! Protein, of course! Some are certain that for proper muscle development you also need meat-based protein. Others would say, it depends, or that it’s doable without animal protein, but harder.

So, who’s right???
They all are. Bottom line? It depends on the individual body type, metabolism and even philosophical and psychological make-up. There are ancient nutrition systems that assign nutrition by body/metabolic type as well as some newer systems taking this further. ^{[i] [ii] [iii]}

So, what works for you? If you’ve determined what works for you, super! Please share it! If you’re still trying to figure it out, you might benefit by checking out the resources listed at bottom and considering some of these points…

Which “ism” fits you?

• Ovo vegetarianism includes eggs but not dairy products.
• Lacto vegetarianism includes dairy products but not eggs.
• Lacto-ovo vegetarianism includes dairy products such as eggs, milk and cheese.
• Veganism excludes all animal flesh and animal products, so excludes milk, cheese and eggs, and pure vegans exclude honey because it is a by-product of bees.
• Raw veganism includes only fresh and uncooked fruit, nuts, seeds, and vegetables. Some allow the cooking of vegetables only up to a certain low temperature. Raw foods purist cook nothing.

Semi-vegetarian diets include:

• pescetarianism, which includes fish and sometimes other seafood.
• pollotarianism, which includes poultry.
• “pollo-pescatarian”, which includes poultry and fish, or “white meat” only.
• Flexitarian – primarily vegetarian, but will eat meat if easier by social circumstance

Carnivores and Paleotarians:
The more “purist carnivores” we’re dubbing Paleotarians for their focus on eating as did our hunter-gatherer ancestors, a diet of organic meats and healthy doses of fruits, vegetable, nuts and seeds, with minimal grains, legumes, starches and sugars. This is most popular amongst avid fitness enthusiasts.

Some meat-eaters disdain vegetarianism and vice versa. Some vegans disdain vegetarianism and carnivores, and some raw vegans dis them all!

Our philosophy is that what works for us may not work for you, and what works for you may not work for your spouse or best friend, so education and informed experimentation with yourself, is key. “What?” You may be thinking. “There’s no one answer and I have to figure this out?!?“ Well, while it would be easier and simpler to have THE right answer once and for all, it’s actually really cool to realize that as with so many other things in life what works best for one, may not work best for all. Even scientific studies are limited by virtue of test groups and conditions that may be applicable to most but not conclusive for all.

The plant and animal kingdoms thrive on differentiation. While there are general commonalities, such as all need water, nutrition and sunlight, the quantity and quality varies. The soil and lighting that’s best for one plant species may not be best for another, or the diet and habitation of one animal group is not best for another, so why assume it is different for people? We are all a part of the human race, but with different geographic locations, genetics, traditions, constitutions and consciousness, what works for you make not work for your best friend and yet you could both be right.

The Pro of Protein
Sometimes called the building blocks of life, every living thing is made up of proteins and it is protein that sustains health, repairs and replenishes. This also means that all food has some protein. We suspect that the great debate amongst health and fitness enthusiasts as to the amount of protein needed will rage and range for some time.

Whenever it comes to studies and research, we are working with what has been studied and proven to date. This is why we often hear of new research that contradicts previous research. We, friends, are very much a work-in-progress as is the degree of knowledge and research achieved to date. With that qualifier, known variables for protein recommendations include age, weight, sex, stress and activity levels in addition to metabolic or nutritional typing, but the current general protein guidelines range between 40-70 grams a day.

A friend visiting from abroad marveled at how concerned Americans tend to be with protein consumption, yet it’s estimated that Americans eat about 50% more protein than the recommended daily amount (RDA)! Now, if your goal is to build more muscle it’s natural to think you need to add more protein to your diet. Not necessarily true. Doubling your intake may not necessarily help. In one study[iv], experts studied three groups of weight lifters: A low protein group, a moderate protein group and a high protein group and found that, “There were no effects of varying protein intake on indexes of lean body mass.”

Vegetarians have long argued that the strongest mammals on earth are vegetarians and that cows convert green grass into lean muscle. Trees convert carbon dioxide (CO2) to oxygen (O). So, perhaps some of the conflict on this topic relates to the science of conversion, which is an organic and variable process.

Meanwhile, back to known tangibles, here’s a simple way to calculate your general protein needs:

1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = your recommended protein in grams-per-day.

Best Protein Sources for Vegetarians and Vegans
Raw nuts and seeds, legumes, whole grains, free-range eggs and some dairy products, such as milk, cheese and yogurt, with the lighter, cleaner white and goat cheeses considered as better. [v]

For supplementation, a good protein powder is also a nice staple to have on hand if you feel you’re lacking in the protein department and plenty of vegetarian and vegan options exist, such as whey based powders for vegetarians or pea based for vegans.

Celeb Proof
We wondered what well known athletes might be vegetarian or vegan to see if it is indeed possible to build strong muscles on a non-meat diet, so here’s a list to scan (we threw in a few celebrities for seasoning:

Vegan or Vegetarian Celebrities and Athletes
It’s more common to see in the media that celebrities and athletes are now turning to a meat-free diet. Vegan, vegetarian or a variation… so if you’re skeptical about non-meat diets and high intensity demands, the list below is just a small representation of some familiar names that have chosen an alternative diet.

VEGAN
Athletes

• Mike Tyson (Heavyweight Champion)
• Brendan Brazier (Ironman Triathlete)
• Carl Lewis (Olympic Track Star)
• Mac Danzig (UFC)

Celebs

• Russell Simmons (Hip Hop Mogul)
• Lea Michele (Glee)
• Bob Harper (Biggest Loser)
• Pamela Anderson (Actor/Model)
• Ellen Degeneres (Comedian/Talk Show Host)
• Anne Hathaway (Actor)
• Robin Williams (Actor)

VEGETARIAN
Athletes

• Martina Navratilova (Tennis Player)
• Tony La Russa (Baseball Player)
• Tony Gonzales (Flexitarian) (NFL player)

Celebs

• Olivia Wilde (Actor)
• Carrie Underwood (Singer)
• Steve Wynn (Casino Mogul)
• Biz Stone (Twitter Co-founder)
• Bill Clinton (Former President)

Bottom Line? Don’t Stress
For the most part the worry that we will consume too many carbs over protein is just that; a worry. A balanced and healthy diet rich in whole foods is optimal without an extreme approach. If your weight and health are optimal…if you are healthy, energized and feel good with good muscle tone and moderate body fat, your diet is probably working for you. If not, then start experimenting with healthier replacements and variations.

[i] The Metabolic Typing Diet: Customize Your Diet to Your Own Unique Body Chemistry, by William Linz Wolcott, Trish Fahey

[ii] Nutritional Typing™, Dr. Joseph Mercola

[iii] What is my dosha 

[iv] Evaluation of protein requirements for trained strength athletes.

[v] http://www.vrg.org/nutrition/protein.htm

Have you ever encountered someone blaming their excess weight on motherhood….years after the birth of their youngest child?  More women today are choosing to not use pregnancy as an excuse for weight gain, and those who do inevitably find it increasingly difficult to return to their pre-pregnancy weight.  So consider:  pregnancy is your time to get MORE fit, not less!  Exercise and pregnancy are a natural combination.

Being healthy and active is an integral part of your health and well-being. Maintaining your health throughout your pregnancy should be your number one priority–for yourself and your baby.  Medical experts agree that exercise prepares you for childbirth by strengthening muscles, enhancing your immunity and metabolism, builds endurance and leads to a faster return to your post-baby shape! Production of the hormone relaxin (really!  that’s what it’s called )  during exercise loosens your joints in preparation for delivery as well.  Yes, there will always be days you just don’t feel like it but sitting on the couch will only make you feel bluer. Get up and get moving!  You will be glad that you did!

First, read these tips:

1. To be safe, consult your doctor or midwife before embarking on any type activities, especially if exercise is new to you. 

2. Watch your body temperature. 
Your temperature (taken under the arm) should be less than 38.2 degrees C / 101 degrees F after exercising.   Don’t push yourself to extreme levels, stay hydrated and wear appropriate clothing to keep yourself cool and avoid exercising outdoors in hot humid weather.

3. Avoid exercises laying flat on your back after the first trimester. 
This position puts you at risk for positioning your uterus on top of the vena cava, a major blood vessel, diminishing blood flow to your brain and uterus.

4. Full sit ups, lunges and deep knee bends are no-nos.  
The possibility of tearing in the pelvic area or ligament strain is too risky so avoid these exercises. Other exercises such as swimming and walking can work your buns and quads just as effectively with little/no risk of injury.

5. Do partake in these activities: 

• Walking

• Jogging / Running

• Swimming

• Aqua-natal classes

• Yoga and stretches

• Pilates

• Weight training

• Dance

• Low-impact aerobics

6. Weight Training… keep pumping that iron!  
If you follow our earlier guidelines and don’t strain, over-extend, overheat and mind your form, then continue weight training as you normally would

7. Warm up, cool down and stretch! 
Take your time when exercising and don’t skip these important steps.  Giving your body a chance to bring your heart rate up and then down slowly afterwards can reduce the chance of straining muscles and joints.  So while it’s tempting to skip it… don’t!

We hope you will find these tips helpful so that you can continue to live a healthy and active lifestyle through all stages of life, especially pregnancy. Don’t forget to check in with your doctor before starting any new exercise program and most importantly… have fun and enjoy these moments you have to yourself to take care of YOU!

If you have pregnancy exercise tips that have worked for you, please share them!

PREGNANCY NUTRIENT CHART (click for full size chart)
Reviewed by the BabyCenter Medical Advisory Board
Last updated: December 2009
via: babycenter.com

Click here or below for the full size pdf chart!