Vegetarian Athletes Need Plenty of Protein

Weight lifters and athletes don't have to eat meat to build muscle.

The Academy of Nutrition and Dietetics suggests these protein tips for vegetarians:

• Eggs and dairy products are complete proteins, which contain nine essential amino acids.
• Eat small amounts of protein throughout the day, so your body always has what it needs.
• Balance protein with plenty of fruits, vegetables and whole grains. Half of your daily calories should come from high-quality carbohydrates.
• Also eat healthy sources of fat, including walnuts, almonds, olive and canola oils, and avocados.