Is growing muscle possible for vegetarians and vegans?

If you’re a fitness enthusiast you’re probably interested in growing muscles. It is a well-known fact that adequate protein consumption is an essential part of growing muscle since it’s directly used in muscle fiber synthesis. However, many believe that animal-based proteins are the only suitable source of protein for muscle growth. But the question is “Is this belief true?” or “Is growing muscle possible for vegetarians and vegans?”. In this passage we’re going to explore whether vegetarians and vegans can grow muscle successfully, providing detailed answers and addressing common concerns in this field. So without further ado let’s get started!

Understanding the difference: Vegetarian VS. Vegan

As many of you might already know both vegetarians and vegans abstain from meat, however there are some main differences between their dietary restrictions. In fact, vegetarians avoid meat but often consume animal byproducts such as eggs and dairy. On the other hand, vegans eliminate any kind of animal products, like dairy, eggs and even honey, from their diet. This significant difference highly impacts their approach towards building muscle and nutritional strategies specially when it comes to proteins.

Can vegetarians build muscle?

To find the answer to this question we need to get a little more into details.

How many types of vegetarians are there?

Vegetarians are divided into several different categories. Here are the most important ones among them:

• Lacto-vegetarians: Consume dairy products but not eggs.
• Ovo-vegetarians: Consume eggs but not dairy products.
• Lacto-ovo vegetarians: Consume both dairy products and eggs.
• Pescatarians: Include fish in their diet but avoid other meats.

Do vegetarians get enough protein?

Adequate protein intake is one of the main concerns among vegetarians who intend to build muscle. But you need to know that many plant-based foods are actually very rich in protein. High-protein vegetarian foods include beans, lentils, tofu, tempeh, quinoa, and nuts. Also, different types of dairy, as well as eggs, are both rich in protein and can meet your needs as a bodybuilder.

What Are the Best Protein Sources for Vegetarians?

As a vegetarian you have plenty of different options to obtain your protein intake from:

Dairy Products

• Milk: 8 grams of protein per cup.
• Cheese: 6-28 grams of protein per serving.
• Yogurt: Up to 20 grams of protein per serving.

Eggs

• Whole eggs: 6 grams of protein each.
• Egg whites: 3.6 grams of protein each.

Legumes

• Lentils: 18 grams of protein per cup.
• Chickpeas: 15 grams of protein per cup.
• Black beans: 15 grams of protein per cup.

Soy Products

• Tofu: 10 grams of protein per half cup.
• Tempeh: 15 grams of protein per half cup.
• Edamame: 17 grams of protein per cup.

Whole Grains

• Quinoa: 8 grams of protein per cup.
• Brown rice: 5 grams of protein per cup.
• Oats: 6 grams of protein per cup.

Nuts and Seeds

• Almonds: 6 grams of protein per ounce.
• Chia seeds: 4 grams of protein per 2 tablespoons.
• Pumpkin seeds: 7 grams of protein per ounce.

Protein Combinations

• Rice and beans: Complete protein when combined.
• Hummus and whole wheat pita: Complementary protein profile.
• Nut butter on whole grain bread: Complete protein source.

How to ensure you’re meeting your calorie needs as a vegetarian?

You should consume enough calories to gain muscle mass. In fact, it’s important to intake more calories than you burn. Vegetarian diets can be calorie-dense with the inclusion of foods like avocados, nuts, seeds, and whole grains. Eating frequent meals and snacks can also help meet calorie requirements

What supplements should vegetarians consider?

Supplements can help fill nutritional gaps. As a vegetarian it’s good for you to include these supplements in your diet:

• Protein powders: Plant-based protein powders like pea, hemp, or rice protein.
• Vitamin B12: According to several studies this is often lacking in vegetarian diets.
• Iron: Plant-based iron sources may not be as effectively absorbed.
• Omega-3 fatty acids

Can vegans build muscle?

As well as you know, vegans tend to exclude all sources of animal products from their diet. Now the question is, can vegans build muscle despite their dietary restrictions?

Do vegans get enough protein?

If you are a vegan you need to be a little bit more careful with your diet, specially when it comes to adequate protein intake. You should consider, adding high-protein vegan foods to your daily diet in order to meet your needs perfectly.

What are the best protein sources for vegans?

As a vegan, you can effectively meet your protein needs through a variety of nutrient-dense plant-based foods. Here are some suggestions:

Legumes

• Lentils: 18 grams of protein per cup, high in fiber and iron, suitable for soup and salad.
• Chickpeas: 15 grams of protein per cup, great for making hummus, adding to stews, or roasting as a snack.
• Black Beans: 15 grams of protein per cup, ideal for burritos, salads, and soups.

Soy Products

• Tofu: 10 grams of protein per half cup. Can be stir-fried, blended into smoothies, or used in desserts.
• Tempeh: 15 grams of protein per half cup. With its nutty flavor, tempeh is suitable for grilling or stir-frying.
• Edamame: 17 grams of protein per cup. Perfect as a snack. Also suitable for adding to salads and rice dishes.

Whole Grains

• Quinoa: 8 grams of protein per cup. A complete protein, good for salads or as a rice substitute.
• Brown Rice: 5 grams of protein per cup. Best combined with beans for a complete amino acid profile.
• Oats: 6 grams of protein per cup. Can be used in breakfast bowls, smoothies, or baked goods.

Nuts and Seeds

• Almonds: 6 grams of protein per ounce. Excellent as a snack or added to dishes.
• Chia Seeds: 4 grams of protein per 2 tablespoons. High in omega-3s, perfect for adding to smoothies, puddings, or baked goods.
• Pumpkin Seeds: 7 grams of protein per ounce. Good for snacking, adding to salads, or baking.

Other Protein-Rich Foods

• Seitan: 21 grams of protein per 3 ounces. Made from wheat gluten, it’s very high in protein and can be used in sandwiches.
• Nutritional Yeast: 8 grams of protein per 2 tablespoons. A complete protein, often used as a cheese substitute and can be added to soups and sauces.

What supplements should vegans consider?

Due to some dietary restrictions, as a vegan it’s better for you to consider these supplements:

• Vitamin B12: Not found in plant foods.
• Vitamin D: Especially important for those with limited sun exposure.
• Iron: Plant-based sources are not as effectively absorbed.
• Calcium
• Omega-3 fatty acids

Are plant-based proteins as effective as animal-based sources?

Despite all the arguments, the answer to this question is in fact yes! You simply need to make sure you consume a variety of protein sources to ensure all the essential amino acids are present in your diet. It’s also good to know that bodybuilding on plant-based diet can offer a variety of health benefits such as lower risk of heart disease and better digestion.

How much protein do vegetarians and vegans need to build muscle?

The general guideline is the same for vegetarians and vegans like any other type of diet you need to intake 0.8 to 1 gram of protein per kilogram of your body weight. But this can be different based on your own needs and circumstances.

How to ensure muscle recovery?

The most important part of gaining muscle mass is to ensure a good muscle recovery. To reach that goal, you need to get enough sleep and avoid skipping rest days. On the other hand, consuming enough protein and antioxidants and enough calorie intake can be quite effective as well. You can consider adding berries, leafy greens, nuts, seeds, and whole grains to your diet.

Conclusion

In this passage we’ve tried to give you a better insight on the matter “Is growing muscle possible for vegetarians and vegans?”. We’ve also provided the answer to the most repeated questions on this matter and provided a general guideline on your daily diet as a vegan or vegetarian bodybuilder.

References

• https://planetbasedfoods.com/blogs/blog/building-muscle-on-a-vegan-diet-a-how-to-best-foods-to-eat
• https://www.healthline.com/health-news/muscle-gain-plant-based-diet
• https://www.gomacro.com/building-muscle-as-a-vegan/
• https://gamechangersmovie.com/benefits/maximizing-performance/gaining-muscle-and-strength/