Sam has started working out this semester and is trying to maximize muscle mass gains. He has had trouble trying to eat a healthy, balanced diet in the past. He is currently trying to eat a balanced diet with adequate calories and protein. However, he is unsure if he is getting enough protein because he follows a lacto-ovo vegetarian diet, in which he consumes dairy products and eggs, but no fish or meat. Sam has been looking into ways to supplement his diet with protein. He has considered purchasing and using a couple of amino acids supplements. However, Sam's sister Katie is concerned that protein supplements could damage his health. Answer the following question(s) to help Sam make the best decisions for increasing protein intake without experiencing negative side effects. Which of the following meals would be good for Sam to consume following a workout?
A) A peanut butter on whole-grain bread sandwich with a glass of skim milk
B) Red beans and brown rice
C) Egg salad on whole-grain pita bread
D) Oatmeal, walnuts, raisins, and skim milk
E) Any of the above would be a good choice
Question 2
Sam has started working out this semester and is trying to maximize muscle mass gains. He has had trouble trying to eat a healthy, balanced diet in the past. He is currently trying to eat a balanced diet with adequate calories and protein. However, he is unsure if he is getting enough protein because he follows a lacto-ovo vegetarian diet, in which he consumes dairy products and eggs, but no fish or meat. Sam has been looking into ways to supplement his diet with protein. He has considered purchasing and using a couple of amino acids supplements. However, Sam's sister Katie is concerned that protein supplements could damage his health. Answer the following question(s) to help Sam make the best decisions for increasing protein intake without experiencing negative side effects. What is the safest and most effective way for Sam to gain muscle mass?
A) Consume a nutritionally adequate diet accompanied by an effective workout program.
B) Supplement his diet with essential amino acids and workouts.
C) Stop being a vegetarian.
D) Stop working out and start eating excessive calories.
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