Home Blog

Improve your fitness level



Muscle Building for Vegetarians

By: Bodyzone Comments: 0

At BodyZone, we live & swear by the philosophy of helping everybody achieve what they want to become. So today's post is about helping all our vegan buddies. If there's one thing that most vegetarians hate, it's having someone talk about their dietary system like it's a problem that needs to be solved. So let's get this out of the way: Vegetarians can build muscle and strength just like meat-eaters. Got that? Good.

There are hundreds of millions of vegetarians in the world, and people choose to embrace this lifestyle for countless reasons—from religious, to nutritional, to simple personal preference. As anyone who has embraced this lifestyle can attest, it's not as simple as "don't eat meat."

So today we have in store for you a simple and easy to execute roadmap of how you can go about your meals and still pack some good quality muscles.

WHEY is the way to go: Depending on the type of vegetarian you are you can and must pick up a basic whey protein to fulfil your body's protein requirements. If you're the kind that does not indulge in milk-based products, then pick soy protein as your health poison. Otherwise, the best way to go is to add a whey and casein proteins to your everyday diet plan. There are other not so popular picks like pea and hemp protein which are also good in amino acids and are rich in omega 3, magnesium, iron and other significant dietary fibres.

Balance your food: No matter how generic this tip might sound, the fact is that in order to develop you must balance the nutrients you consume. Don't always fill up veggies and fruits (which is hard to do, by the way); most of your calories should come from dense foods—especially if you're trying to build muscle. Balance them with:

  • Beans and legumes
  • Nuts and seeds (Example: Almonds, peanuts, etc.)
  • Tofu
  • Soybeans

You can also have balanced meals of brown rice, quinoa, potatoes, legumes, beans and lentils, nuts, seeds, nut butter, and avocados. They'll help you pack some muscles in no time. The key, however, is to NEVER go overboard with any specific item. Again, balance is the key.

Micronutrients have a macro impact: Being on all veggie diet, in some cases, can lead to a deficiency of some micronutrients. But if you look at the big picture then it's crucial for you to understand their importance. Nutrients like iron, magnesium, calcium, vitamins etc have a huge impact on your overall growth. So make sure you do them justice and add them to your dietary regimes.

Iron: Dark, leafy greens like spinach, kale, and collard greens, Dried Peas, Beans and lentils, Dried fruit like raisins and prunes.

Calcium: Spinach (All green veggies), Kale, Broccoli and Almonds

Zinc: Pumpkin seeds, Sesame seeds, Almonds, Walnuts and oatmeal.