Building muscle on a vegetarian diet isn’t muscle science, but it does require some know-how. Here are some tips to keep you on track.
Tip 1: Prioritize protein (duh)
Let’s face it: protein MVP is for building muscle, and it’s even more important when you’re a vegetarian. Aim around 1.6 – 2.2 g / kg / day. In other words, aim for 0.73 to 1 gram per pound of body weight per day. For example, if you weigh 150 pounds, that means you should consume between 110 and 150 grams of protein each day.
If that seems like a lot, don’t worry—there are a number of plant-based proteins that will fuel your workouts and nourish your muscles.
- tofu
- speed
- lentils
- peas
- council
- nut
- seed
And hey, don’t forget about milk and eggs if you’re a lacto-ovo vegetarian. These can be drastic changes in your diet.
Tip 2: Eat often and remember your macros
If you are serious about the benefits, it is not only about what you eat, but also how often you eat.
Double check that you are getting enough calories throughout the day to support muscle growth. Keep your macros – proteincarbohydrates and fats – because getting the balance right is essential to maximizing your results.
For optimal muscle growth, not only is the total amount of protein you consume daily important, but also how you distribute it throughout the day. To best support muscle growth and repair, consume protein at every meal and snack, approximately every 3-4 hours. That’s your starting point, but here are some additional resources for more information.
Tip 3: Get creative with your meals
Sure, no chicken and rice, but who says vegetarian meals have to be boring?
There are a ton of protein-rich and delicious vegetarian recipes out there. Consider these options:
These foods are not only good for muscles, but they also keep your taste buds happy. Win – win, right?
Tip 4: Add wisely
Sometimes food just won’t cut it. That’s where the extras come in. It is strong there proof that creatine supplementation helps build muscle, and it offers more benefits for vegan athletes than those who eat meat.
Consider adding a high quality vegetable protein powder into your routine, especially after workouts, when your body needs protein the most.
PSA: It’s important to note that the supplement industry is unregulated. That said, it’s best to recommend third-party verified brands with NSF or Informed Sport certification.
