Hi Gennaro

I’m working on adding muscle, but as a vegetarian who is wary of whey protein am concerned that my nutrition isn’t helping me grow enough. I use hemp powder. Can you recommend any books / meal plan suggestions in more detail?
Ed

Ed,

You should eat most types of beans every day. In particular fava, red kidney, black, chickpeas, lentils and cannellini as these are high in protein and will support muscle growth. Edamame are high in protein but because of their higher estrogen content, consume them every 2nd or 3rd day. Make sure the quantity of beans amount to at least 20 grams of protein and eat at least 20-30 grams of protein per meal every 3 hours over 6 meals. Combine these beans with brown rice or sweet potato with two or three cruciferous vegetables like Swiss chard (silverbeet), broccoli, spinach or asparagus.
But do not eat beans after 5pm as they are still high in carbs and will result in body fat storage if not utilized.
If you are able to eat eggs I would suggest an assorted (garlic, onion, pepper, mushroom and zucchini) vegetable 8 organic egg-white omelet for dinner. I also suggest you add egg whites or a high quality (bovine free) whey protein powder with your oatmeal or cream of buckwheat cereal in the morning. A high quality natural whey protein for a mid-afternoon meal with raw nuts is also ideal.
Taking an L-Glutamine supplement and branch chain aminos for extra protein will make up for the lack of meat and fish protein and help you build muscle.
I have quite a few high protein vegetarian recipes on this blog at www.ferrafitness.com/www you should look at.
Other great resources are books: The Perricone Promise, Ultra-Metabolism and The Pump Energy Food cook book.

If you remain consistent with my recommendations you will add quality muscle to your physique and have more energy and strength to perform your workouts with greater intensity and focus.

Let me know how you progress.
Best,

Gennaro