Frank Mikulka's

Weekly Fitness Tip

August 29, 2004

I always hear about how I need good quality protein to help my muscle tissue grow, but being a vegetarian what are my options for good quality protein? (Judy, Brookhaven)

Being a vegetarian and trying to build muscle involves a little more attention to diet. Some of the best sources of protein should include tofu, beans and legumes, whey, soy milk and eggs. They are considered complete proteins because they include all the essential amino acids needed to build that muscle. Other good choices can include combinations of foods such as rice and beans, peanut butter and whole wheat. Good complex carbohydrate sources are necessary to fuel a training session- before and after. Aim for brown foods like whole wheat pasta, whole grain breads, brown rice and sweet potatoes. 5 servings a day of fruits and vegetables are healthy for non-vegetarians as well! Look at Jack LaLanne! Don’t forget to eat your fats like ground flaxseed, or flaxseed oil, olive oil, almonds and walnuts. With a solid strength training program you will be on the muscle highway.

Listen to Frank Mikulka’s Weekly Fitness Tips every week on Debbie Mandel’s Turn On Your Inner Light Show every Sunday morning from 7:30 to 8:00 AM on WHLI 1100 AM. Also available on