Oxygen

go green(er)

going green has a whole new meaning these days as more and more people opt for a plant-heavy diet. Whether you’re into animal rights or are simply greening up for health reasons, going vegetarian (or vegan) takes some careful planning. There are several vital vitamins, minerals and nutrients that you’ll have to consciously include—either in food or supplement form—in order to stay healthy, active and kicking ass in the gym. Here’s the lowdown on what it takes to veg out.

The New Rules of Protein

A lot of people get confused about what to eat, how and when as a vegetarian or vegan, but it’s really not all that complicated. All the clean-eating rules still apply, so no deep-frying your sweet potatoes or drowning your

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Never treat protein powder as a flour substitute because it will not react the same way chemically with the other recipe ingredients — especially whey protein. “Whey is a very unique type of protein,” Sward says. “It has a tendency to dry up your rec