The vegetarian diet has become increasingly more popular all over the world. A recent poll has shown that about 13% of the population in the United States consider themselves to be either vegetarian or vegan. Eating vegetarian has numerous health benefits so it shouldn’t be a surprise that so many people want to adopt that diet. Other reasons for taking part maybe due to family and significant others getting involved, religious beliefs, or concern for animal treatment. In any case, you should never have to sacrifice building muscle. Lets take a look at 5 ways to eat vegetarian and still gain muscle.
1 – Grab A Protein And Creatine Supplement
The first priority should be looking into a supplement for protein. Men will need much more, and a vegetarian diet is notorious for lacking this macronutrient. If your diet allows for whey protein then that is always your best option. Here is a top notch whey supplement. Egg protein powder is also a pretty superior supplement. If whey and egg is not an option, look into hemp or rice protein.
Creatine supplements may also be something to purchase. Animal proteins usually provide us with our daily requirement of 5 grams of creatine. Creatine absorbs water into muscle cells and plays a role in explosive training. It has been shown to help build lean muscle tissue and even provide cognitive benefits in elderly people.
2 – Include Tofu In Your Diet
Tofu is a manmade protein product that was made to replicate meat. It is produced from soy beans and has varied textures. There are moist versions that have a custard texture, and very dry versions that feel more like meats. Tofu is very versatile in the kitchen. It can be used in dessert and dinner recipes. The health benefits are astounding. It is low in calories and has no cholesterol. Half a cup has about 20 grams of protein.
3 – Beans Are Your Best Friend
Beans are another food that gives you a great source of protein. In addition to protein they also have a high fiber and complex carbohydrate content. With the huge variety of beans it should not be a problem to include a variety in your diet almost everyday. You can cook a huge batch at one time which will last you for a few days. Canned beans also work fine, but you need to watch the sodium levels of canned products. To see why sodium needs to be controlled check out, The Silent Epidemic Of Salt Consumption.
4 – Take A Quality Multi-vitamin
Veggies provide quite a variety of vitamins that are extremely important. The problem is that the absence of animal products in a vegetarian diet may cause a lack of certain vitamins and minerals. Some nutrients that you may want to supplement with are iron, B vitamins, niacin, zinc, and folate. These vitamins can help with energy levels and cell growth.
5 – Use Whole Grains And Fats To Get Calories
Calories are a serious necessity if you are planning on having enough energy to have productive workouts. Your body also needs calories to build muscle tissue. You won’t find many calories in many plant based foods. Sometimes you need to replace that broccoli with whole grains that are higher in protein and calories. Another way to get calories is through healthy fats. Those fats can be found in nuts and oils.
If you are involved in a vegetarian diet, don’t lose hope on getting ripped and building muscle. It’s very possible with these 5 ways to eat vegetarian and still gain muscle. If you liked this article share it on facebook, so the vegetarians out there can benefit from it. You may also be interested in, 10 Foods That Will Help You Gain Healthy Weight. Depending on what type of vegetarian you are, you will be able to eat most of those foods.
About Adam Pegg
