How You Can Build Muscle As A Vegetarian

Ryan M HallOct 19, 2009 | edited Oct 19, 2009 - by @RyanMHall

Contrary to popular belief, you CAN build muscle as a vegetarian. The main hurdle you will have to overcome is the fact that protein aids in muscle building. The downside of course is that most people get the majority of their protein from animal sources. So how can you over come this?

1. Protein

Soy is the perfect source of protein for many vegetarian bodybuilders. This is because soy products such as tofu, edamame, and soy milk provide all 8 essential amino acids required by your body to build and rebuild muscle. Soy milk can be used to replace cows milk in any recipe, and tofu is a great meat replacement for most chicken or turkey based dishes. In fact, soy has more protein content than beef.

Almonds, sunflower seeds, cashews, and pistachio nuts are a fantastic way to get protein and healthy fat. If you keep a container of nuts with you to snack on during the day, you will be sure to get enough protein and healthy fat in your daily diet.

Protein shakes and supplements are hugely popular among most body builders as a great way to get enough protein. Most of these are soy or whey based and can often provide over 21 grams of protein per serving. If you add these to your daily diet, your muscles will definitely get the protein they need.

2. Vitamins and Minerals

You should be getting most of your needed vitamins and minerals if you eat a balanced diet. With that said, many vegetarians suffer from a vitamin B12 deficiency because most vitamin B12 comes from meat. Adding a vitamin B12 supplement or good multivitamin can cure this quickly as well as add to your energy levels. The protein shakes mentioned above often provide at least 1/3 of your daily servings of vitamins and minerals.

3. Fats

Eating a good portion of nuts each day will make sure that you are getting plenty of good fats, but you may still need more essential fatty acids as they are most commonly found in meat. If you want to make sure that you get these fatty acids, add a tablespoon or so of flax seed oil to your diet as it is the best source of an essential amino acid called linolenic acid.

Making the above changes or additions to your diet will help you guarantee that you can build muscle as a vegetarian. With the above information, all you need is a good muscle building program.

Learn more about how you can build muscle as a vegetarian and build your dream body with quick 20 minute workouts and a simple diet, stop by Ryan M Hall's site to get your Free Diet Ebook and start building muscle today.

Angela muscles Author Mar 20, 2010

Wow, great post.
Seems you have written your heart out.
I did not know about a lot of things above though i think of myself as an expert.
Thanks for sharing.
.-= Angela muscles´s last blog ..How to Burn Fat quickly In 6 Easy Steps =-.

edited Mar 20, 2010 - by @Angelamuscles28083
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