How Can You Build Muscles Being Vegetarian
With each passing day, more and more people are deciding to become either vegetarian or vegan. The reasons for it vary – some do it because of the ethical aspect, while some do it because they simply stopped liking the taste of meat. There are people for whom the process happened gradually – they ate less and less meat, finally deciding that they can go without it.
While whether one eats meat is a very individual choice, there’s no denying that meat includes some nutrients that can be very difficult to gain from other products and meat substitutes. As it was written by experts in the meal comparison by Meal Delivery Experts, “It is extremely important that the ingredients of your meal have a high nutritional value. It is simple logic if you have proper ingredients, your meal will be good enough. Every person should set up their dietary standard if we want to remain healthy.”
One of the things that vegetarians can have problems with is building muscles. That’s because meat has many proteins that make the whole process of building muscles easier. However, just because it is slightly more challenging, it does not mean that it is impossible. Quite the opposite, actually – it is very much doable, as long as you know what you are doing.
If you are a vegetarian who wants to build muscles, then you couldn’t be in a better place, as all you have to do to find out how you can do it is to keep reading. Without any further ado, let’s just jump right into it.
Find Out How Much Protein Your Body Actually Needs
Not many people realize that the amount of protein that your body needs is a very individual thing. As a matter of fact, when it comes to protein, RDA, which stands for The Recommended Daily Allowance is equal to 0.8 grams for every kilogram of body weight, or 0.36 grams per pound, if you prefer.
Let us give you an example. If a person weighs 70 kg, then their recommended daily dose of protein would be equal to 70 x 0.8 g, which equals 56 grams. On the other hand, if a person weighs 120 pounds, then the amount of protein their body needs would be equal to 120 x 0.36 g, which is equal to 43,2 grams. Easy, isn’t it?
Keep in mind that all this is dependent, for example, on whether you are practicing sports, as athletes need more protein than ordinary people. In their case, the amount of protein necessary is between 1.2 and 2 grams per kilogram or 0.5 to 1.0 gram per pound. So, for a 70 kg athlete, the amount of protein needed is not 56 grams, but between 84 and 140 grams.
Remember to Eat Different Types of Protein Throughout the Day
Keep it interesting and diverse! If you want optimal muscle growth, you should consume around 20-30 grams of protein for every main meal. When it comes to vegetarian foods, some that have a high amount of protein include:
- beans and lentils – when cooked, they provide as much as 15 grams of protein per cup.
- dairy products – half a cup of Greek yogurt or cottage cheese can provide you with around 12 to 15 grams of protein, while a glass of milk contains around 8 grams of protein
- soy products – soy milk provides you more or less with the same amount of protein dairy milk does. Other soy foods, such as tofu or tempeh, on the other hand, contain around 10 to 12 grams of protein per cup
- whole grains – apart from being the source of many other nutrients, such as fiber or the B vitamins, it is also a great source of protein. Those with the highest level include quinoa and whole wheat pasta, which can provide you with around 8 grams of protein per cup, and whole wheat bread, which contains more or less five grams of protein per slice.
- nuts and seeds – the most popular types of nuts and seeds that also contain a lot of protein include hemp seeds (around 10 grams per 3 tablespoons) or almonds (around 6 grams per ounce).
Thankfully, all of these can be used in a variety of meals, which means that you don’t have to stick to the same dish every day – instead, you can try to experiment without worrying about whether you are getting enough protein.
While going to the gym will definitely not hurt when it comes to building muscles, it is only one of the things that you should do in order to do it correctly. Of the same importance, is, for example, providing your body with enough protein. This is extremely important when it comes to a vegetarian diet, as, if compared with a regular diet, the source of protein will be different.
Hopefully, we made this matter a little more clear for you. For now, the only thing that we can say is Good Luck!