The NetGP - Missing Point - Monthly Web-Zine

VEGETARIAN
STRENGTH TRAINING
By Mike Mahler
A vegetarian is often stereotyped as someone who’s weak, pale and deathly
looking. Some also believe that vegetarian diets don’t provide all the protein
you need to grow strong and healthy. People are always surprised when they
learn I’m vegetarian, and can’t believe my diet gives me everything I need to
thrive as an athlete.
Contrary to what you may have heard, it’s possible to grow stronger, more
muscular and increase your overall fitness level on a plant-based diet. Meat

doesn’t corner the market on protein
– you can get all you need from a
vegetarian diet, without the saturated
fat. When it comes down to it, meat
is really a secondary source of
protein. The meat in most animals we
eat is formed by the consumption of
vegetables. Cows don’t eat meat –
they get all their protein from grass.
So, why not get your protein from
direct sources rather than settling
for the middleman? In addition to
the numerous health benefits of a
vegetarian diet, plant protein is much
easier on your digestive tract and
leaves your body with more energy

for other activities. Okay, enough of the sales pitch already – let’s get into
how to structure a plant-based diet.
Unlike meat, which is a complete protein, fruits and vegetables don’t
contain all of the amino acids that athletes need for optimal fitness. This
is easily remedied, however, by combining various vegetarian foods
together, such as beans and rice, almond butter and bread, and tofu
and quinoa. What is found below is an example of daily menu for a
vegetarian athlete:

BREAKFAST 1 cup oatmeal with 1 scoop soy or rice protein powder 8 oz. soy milk; ½ tablespoon flaxseed oil.	MID-MORNING MEAL Almond butter sandwich with Ezekial Sprouted bread; 1 cup strawberries.
LUNCH Raw salad; 1 cup black beans and 1 cup brown rice.	MID-AFTERNOON MEAL 2 serving of pumpkin seeds; Small salad.
DINNER Steamed ½ lb. extra firm tofu with mixed vegetables; 1 cup kamut pasta	LATE NIGHT SNACK Veggie burger and one serving of almonds; ½ cup fresh fruit.

I became a vegetarian when I was 14 for many reasons. One, I read an
interview with Harley Flannagan, lead singer of the band the Cro-Mags.
In the article, he suggested that you couldn’t talk about peace while
consuming meat because it causes immense suffering to animals. Harley’s
words stuck with me, and that’s what started my exploration into
vegetarianism.

Not long after, I visited a game park
in Kenya. While watching the
beautiful animals, I felt at one with
them and realized that they weren’t
much different than humans. They
want to be happy and enjoy life
just like us. What right did I have to
take that away from them?
Furthermore, why kill them when
it’s not necessary.
Well, at that point I knew I needed
to make some changes. I started
out by giving up red meat and
chicken, while I continued to eat
fish, eggs and milk. Though I knew
eating fish was causing them to suffer,

old habits were 0hard to break. A year later I gave up fish and, soon after,
I learned about the horrors of factory farming and dairy farms, and decided
to give up dairy and eggs, as well.
Although giving up meat wasn’t that difficult, it was definitely a challenge to
give up dairy and eggs. At the time, veggie burgers, soymilk and other
meatless products were not readily available. Nevertheless, I soon learned
that there is an incredible amount of variety in vegetarian food and that the
combinations are endless. Dishes such as rice and beans, peanut butter
sandwiches, and almonds and vegetables are all complete protein meals
that are convenient to make and taste great. Furthermore, pumpkin seeds,
sunflower seeds, pistachios and cashews are all high in protein and healthy
fats that are critical for optimal fitness. Today, there are a variety of meat
alternatives such as veggie burgers, veggie cold cuts, soy and rise milk,
non-dairy ice cream and even a vegetarian turkey. Many of these products
are fantastic and taste just like meat. And for all you athletes, there are a
variety of vegetarian protein powders derived from rice, soy, peas and other
plant-based products.
I have my greatest strength gains after I adopted a vegan diet, and I’ve lifted

my personal bests in the bench press
and deadlift. I achieved this at a
leanbodyweight of 186 lbs. I train
primary for functional strength and
do a combination of kettlebell lifting
and bodyweight exercises such as
hand-stand push-ups, bridging
and one-legged squats.
On my days off, I do some yoga
stretches along with one-legged
squats and handstands push-ups.
I avoid training to failure on all
exercises and focus on moving
from one exercise to the next as
fast as possible. The high-rep
kettlebell drills provide me with an

incredible cardiovascular workout.
With all that said, one of the most important factors in achieving your
goals is your belief system. If you don’t believe that your goals can
be achieved, then it’s not likely to happen. To be successful as a
vegetarian athlete you must believe you can perform your best on a
plant-based diet. You can do everything right and still not achieve
your goals.
Whatever course you take, I challenge you to keep an open mind
and wish you the best.