There’s nothing to stop you from gaining a muscular body as a vegetarian, provided you follow a healthy diet and workout regime.
It’s a common misconception that it is difficult to build muscle on a vegetarian diet. Nonveg food does provide much more protein per ounce than beans or whole grains. But building muscle as a vegetarian is absolutely possible. Today, we know a balanced vegetarian diet that includes vegetarian protein helps in muscular development.
Vegetarians looking to build muscle should eat good quality protein at every meal. Here are some tips for building muscle without consuming meat: Eat five or six small meals per day that includes protein along with a variety of fruits, vegetables, whole grains, nuts, vegetable oils, and plenty of water.
Vegetarians need to pay attention to a few important key aspects of the diet :
Why is muscle important?
- Muscle burns more calories than fat, so increases in lean body mass can speed up your metabolism.
- More muscle mass means you will have a lower overall body fat percentage.
- Strength training helps you build stronger bones & muscles.
- More muscles can make it easier to perform daily activities.
How to build muscle
Protein is the building block for muscle, and consumption of proteins is essential for increasing muscle. When you exercise, your muscles go through a breakdown process. Eating enough protein is necessary to help repair and build muscle.
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As a vegetarian, the sources of protein in your diet will be Plant-based proteins such as beans, lentils, whole grains (like quinoa, brown rice), nuts, seeds, soy products, and dairy products. Plant-based protein powders can also be a source of protein.
Tips to build muscle on a vegetarian diet
Apart from protein sources, most other recommendations for building lean body mass are the same for vegetarians and non-vegetarians. These tips will help you increase your muscle in no time.
1. Find out your protein requirement
Protein is a hot topic right now, but the daily requirement is actually much less than you may think. The Recommended Dietary Allowance for protein is 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound – the best way to calculate the minimum amount of protein your body needs (in grams) is to multiply 0.36 by your body weight.
For a 68 kgs [150 pounds] person, that’s only 54 grams of protein per day! Athletes need a bit more protein, around 1.2 to 2.0 grams of protein per kilogram of body weight per day, or 0.5 to 1.0 grams per pound. That’s about 75 to 150 grams of protein for a 150-pound person.
The exact amount of protein and other nutrients you should consume needs to be worked out by a professional dietician keeping in mind factors like physical activity, body condition, medical condition, etc.
2. Eat different types of protein throughout the day
For optimal muscle growth, aim to eat 20-30 grams of protein at each main meal. Vegetarian foods that pack a protein punch include:
Dal, Pulses/Legumes, Sprouts
Versatile and nutritious, Dals/Pulses and legumes provide up to 15 grams of protein per cup when cooked.
Dairy products
A cup of milk provides 8 grams of protein, and the protein in ½ cup of yogurt or cottage cheese is closer to 12-15 grams. Can be used in spreads/raitas/salads
Soy products
Soy milk packs just as much protein as dairy milk, and other soy foods, like tofu and tempeh, have up to 10-12 grams of protein per cup.
Whole grains
Whole grains add a surprising source of protein to the diet. Among grains with the highest protein levels are quinoa, whole wheat, Oats.
Nuts & Seeds
Making a great addition to salads, smoothies, and yogurt, nuts and seeds also contribute a good amount of protein. Examples include almonds, walnuts, hazelnuts, peanuts and flax seeds, pumpkin seeds, chia seeds, sunflower seeds etc.
3. Plan your meals to include protein
Consuming protein from different sources helps you get a range of nutrients in your diet.
For example, you might eat a bowl of oatmeal with walnuts and a glass of milk at breakfast, Sprouts/lentils for lunch, and a salad with nuts, tofu, and a hard-boiled egg for dinner. These meals alone provide a good amount of protein!
If you throw in snacks such as sprouts bhel and a peanut butter sandwich, the protein number jumps up higher – an amount of protein that would easily meet the needs of a person looking to build lean body mass!
4. Don’t be afraid of carbohydrates or fats
Carbohydrates are very important and provide energy for all sorts of activities. If you restrict intake of them, you will not be able to perform at your best or build lean body mass efficiently. Let 45-60% of your diet comprise carbohydrates. Fats are necessary for supplying energy to muscles during workouts. Good sources of fat include olive oil, almonds, walnuts, avocados, and canola oil. Find a registered dietitian nutritionist who can work with you to create a personalized vegetarian eating plan that meets your individual needs.
5. Eat complementary proteins
There are two types of protein– ‘complete protein’, which contains the 9 essential amino acids (the ones the body cannot make), and ‘incomplete protein’, which does not have all 9 amino acids. Most vegetarian proteins are incomplete and animal proteins are complete proteins.
Since most vegetarian proteins, such as beans, lentils, and brown rice are incomplete, it’s important to pair them with other foods to make a complete protein. Pairing two or more vegetarian sources together so that they provide the essential amino acids is referred to as ‘complementary proteins’ or ‘mutual supplementation’ of proteins.
Some pairings that make complementary plant-based proteins are:
- Dal/Pulses and Rice/Roti
- Nut butter and whole-grain bread
- Lentil and barley
- Hummus and pita
- Oats and almonds
6. Vary your workouts
Regardless of how much protein you consume, building muscle without lifting weights or doing some other form of strength training is challenging. If you primarily focus on cardio workouts, try adding some form of strength or bodyweight activities to your routine. If you are new to strength training find a professional/ trainer.
7. Don’t forget the iron
While there are plenty of vegetarian iron sources, vegetarian sources of iron are not absorbed as well as animal sources. Iron plays a main role in carrying oxygen throughout the body and making red blood cells. If you don’t eat enough iron, your body can’t make enough healthy oxygen-carrying red blood cells, which could potentially lead to iron deficiency anemia. Stock up on those iron sources such as legumes, lentils, nuts, seeds, and leafy greens.
8. Pre & post-workout meal is absolutely essential
Having the right food before and after the workout is extremely important. The hour after a rigorous workout is crucial. It’s known as the ‘golden period’ and one should consume an easily digestible protein-rich meal that can reach the muscles straight away and start with their repair. Examples of easily digestible protein-rich foods include soya milk, protein curds (also known as ‘hung curds’), and Greek yogurt. One can also try protein powders.
9. Include proper snacks in your diet
Most of the ready-to-eat snack foods are rich in carbs and low in protein. Make sure you’re getting enough protein at snack time with these options:
- Hard-boiled eggs
- Nut butter with sliced fruit or veggie sticks
- Chocolate milk
- Sprouts chaat
- Roasted Chickpeas
- Hummus and veggies
- Cottage cheese on a whole wheat bread/Bun/Roti
- Chia seed pudding
- Loaded Oatmeal
- Mix flour laddus
10. Not seeing results? Track your intake
If you’re doing all of the above and are still not seeing results, you may be skimping on protein or taking in more calories than you need. If you’re not sure how much protein you’re getting on a daily basis, consult a nutritionist/expert.
