Yes, this is a subject of concern for me as well. I have been training in Karate for a couple years and excelled in this speed and precision based art. I have recently started training in Brazilian Jiu Jitsu, were technique is primary but power is a close second. My trainer (Brazilians - they each eat like 4 cows a year ) says that he has rolled with vegetarians and they are not as strong!!! What do I do!!??? I wanna prove it to him that vegetarians can be as strong!! I have a lot of strength and muscle now, but I want to step it up so I can throw around those bigger girls and show my trainer what us veggies got!! Need to increase explosive power.
Im good on the training, any nutrition advice is appreciated. Thanks!!!
In my opinion, there's not really any secret here... eat a lot of fresh vegetables, fruits, nuts, seeds, whole grains, and tofu/tempeh. Throw in a protein smoothie if you feel you want extra protein (frozen berries, rice milk, hemp protein powder, flax oil in a blender). Make sure you're eating enough of these to provide plenty of energy and protein and you'll be supporting your training.
But building explosive power, for instance, is done with training not with nutrition (at least, again, as long as you're eating enough in the first place). Power lifting, kettlebells, medicine ball circuit training are all good at building explosive power and developing the fast-twitch muscles, rather than just the large muscles. I also would recommend doing regular yoga/pilates. You develop a very powerful kind of strength and balance from these practices that you don't get from traditional weights. The hardest guy to sweep I ever worked with wasn't the biggest, but was a pilates instructor.
Train harder, and just make sure you're eating enough real food to refuel.