Building muscles the Vegetarian Way

We hear a lot of top athletes around the world following a vegetarian or a vegan diet. It is a common belief in the amateur and professional athletic training world that vegetarians don’t meet their protein requirements and hence they can’t build muscles with vegetarian foods. But, now people are becoming aware that a balanced diet based on plant based proteins does assist in muscular development. However, the protein quality and the quantity are the key factors.

Let us take you through the basics of protein. We all know that protein is one of the main nutrients required to build muscle. Amino acids are the building blocks of all proteins. Proteins are valued based on their essential amino acid composition. Egg protein is the highest quality protein and is used as the reference protein as it contains all the essential amino acids in the right proportions. The other animal proteins like lean meats, fish, poultry and dairy also contain all of the amino acids and hence are complete proteins. However, plant proteins lack one or more of the essential amino acids that we need. For eg. cereal grains lack the essential amino acid lysine while the beans and lentils lack the amino acids methionine and cysteine. Hence plant proteins are termed as incomplete proteins. But there are some plant foods like soy and quinoa that are considered to be complete proteins.

So, is there a way to make the plant protein a complete protein. Yes, definitely! Certain incomplete plant proteins can be combined to get the essential amino acids. Let’s take for example the combination of dal and rice or baked beans on whole wheat bread. In both the cases the lack of lysine in the cereal is complemented by the presence of lysine in the beans and dal. Similarly, combining nuts and seeds also improves the protein quality in plant proteins. Ex. trail mix which is a mix of nuts such as almonds, walnuts, pistachios and seeds like sesame seeds, sunflower seeds, etc. Plant proteins can also be improved with dairy as an addition for those who are vegetarians (not vegans).

So, besides the animal proteins that help in muscle development, plant proteins can also do an equally good job with the right amounts and combinations. In addition to the foods, an intense training program will also be essential to see results. 

Athletes should eat small amount of protein throughout the day to ensure that this nutrient is readily available when the body requires it the most. Vegetarian athletes aiming to build muscles should eat some amount of good quality protein at every meal along with carbohydrates.

Some tips for building muscle on a vegetarian diet:

  • 60% or more of the total calories should come from good quality carbohydrates which will fuel the muscles
  • Eat 5-6 small meals each day with not only protein foods but also fruits, vegetables, whole grains and dairy
  • Include good quality protein such as low fat dairy, tofu, soy products, nuts, seeds, dals and pulses in atleast 3-4 meals depending upon your physical activity, the intensity and body composition.
  • Fats are also necessary for supplying energy to muscles during workouts so include the good sources of fat in your daily diet like avocados, nuts, vegetable oils.
  • A sports nutritionist can help you create a personalized diet plan to meet your daily requirements.

Start slow when you are building your strength and fitness. With food remember that rest is also an important factor in initiating recovery of the tired muscles. And, if weight loss is the first target then taking up weight loss programs from one of the weight loss clinics in Tunisia or around the world would be ideal before embarking onto a journey of building muscles.


Golf Fitness Exercises – Establishing Various Exercises

Golf fitness exercises are imperative especially for any serious golfer who wants to be effective in his game. Since golf is not only a recreational activity but also a separate sport all on its own, there is a need to recognize the fact that physical fitness is a must.

Golfers need to develop the capacity to play the game effectively, and this can only happen if they employ a specific exercise routine that can help them do so. There are several things that they need to develop: balance, flexibility, power, strength, and control.

Every golfer knows that he needs to have a specific golf fitness workout to be physically fit for his game. Golf, as all the different sports are known to man, needs its players to be physically fit. Without the adequate preparation, one cannot do so. Therefore, it needs to be reminded that a specific maintenance routine should be employed so that you can see through each game you have.

Doing your golf swing will always require you a certain kind of skill. You can’t simply swing your club and expect it to hit the ball perfectly. As you hit your ball, you also have a target hole to consider, and this has to be done with the utmost precision. So, the development of several aspects such as strength, power, endurance, balance, and flexibility should be seen. The capacity to use all these aspects with as much control as possible is also imperative.

Now, you don’t have to worry about this if you’re a beginner. Surely, several guidebooks can help you develop your workout routine and your gameplay. If you belong to a golfing association, you can even ask them about this one since this will always be a basic thing you need to develop.

As you get to play golf, you will notice the need to perfect these aspects so that you get to play your game comfortably. Muscle coordination plays an important role so that the core balance and flexibility you have will always give you the precise swing you want. Of course, you also need power and strength as you swing every ball into the right target hole. So, you have to develop the strength and power required especially in the arms.

There is a necessity to employ a regular golf fitness workout depending on the things you want to enhance. It should be good to have regular practice so that you get to develop all these aspects in time. However, it should also be a reminder for you that employing various exercise routines is imperative as well. You need to be physically fit to play the game and even endure the long hours of playing that golf is known for. Therefore, it will always be up to you to develop your muscle buildup by the perfect stature required of you.

It is necessary for a good golfer to employ golf fitness exercises that will help him perfect his game. Like in any other sport, players need to develop the specific routine that will help them be ready for their specific game. In golf, the ability to control muscle movement by balance, strength, power, and flexibility will give the golfer the precise swing he wants.


Why Personal Training Has Certain Edge Over Group Training?

This is where the value of personal training studio in point cook emerges as the key role to help maintain your health and fitness and provide you right inspiration to keep going.

Fitness has become an absolute necessity in the fast pace running life. Many people want to look fit physically, however, they lack the strong determination and motivation that help them to keep going for the cause. But, this seems an uphill task for them to follow a fitness regime consistently for a longer period of time.

There are numerous benefits of hiring a personal trainer. However, there are few things that keep people away from hiring a personal trainer, such as high cost and their tough image of ability to push you towards the last corner of the world. They can break you to provide you the best result in the minimum time period. Personal training is all about to achieve the goal that is specific to every individual personality fitness and type. They just not only help their client to achieve specific goal, but they also provide effective, efficient and injury-less health and fitness.

The compelling and potential benefits of personal training is briefly described to help you understand their significant value.


The most daunting task in any type of your fitness goal is to keep yourself motivated. The lack of motivation can easily pervert you from following your fitness goal. Regular sessions with the personal trainer make you accountable for what you are doing for achieving your goal and how much you have achieved so far. A trainer in personal training session keeps an eye on your consistency, progress and even the proper technique which is an essential ingredient to obtain any fitness goal without any injury.

Provide proper instruction to perform exercise

Proper form and technique is highly imperative in performing any exercise. The personal trainer provides you the right instruction to perform each and every exercise. Any work out which is done with proper form and technique yield better result in appropriate time period. A personal trainer assists you to achieve the right movement and improves the issues if there is any with your posture or technique.

 Customized work out

Every individual is different and so does their fitness goal. Somebody wants to lose weight, while another wants to gain body mass and muscles, while there are few people who just want to remain fit for different activity they perform. The personal training studio in point cook carves out customized workout plan for every individual requirement and specific fitness goal.

Goal achievement

There is no point in following any type of fitness goal that does not help you to achieve your goal. Goal achievement is the ultimate essence which can be duly secured with the help of personal training sessions.