How To Build Muscle On A Vegetarian Diet

By Author: Jonathon Hyatt
Total Articles: 5
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Ask almost any big lifter how to build muscle, and chances are he'll tell you to eat meat. There's no doubt about it - beef, poultry, and fish are the quintessential bodybuilding foods. Still, there's no reason why you can't get big on a vegetarian diet! You'll just have to think a little bit harder about your daily food choices. No matter your reason for avoiding meat, these tips can help you to get every bit as big and strong as the carnivores at your gym.The Power of the EggIf all animal flesh is off the table, then you're going to seriously need to pound down the eggs! That's alright, though, because eggs have got to be nature's perfect food. They've got protein, healthy fats, iron, and B-vitamins, and most people can digest them with no problems. To avoid potential allergy formations (and to keep from getting bored), try cooking your eggs in lots of different ways. Omelets, scrambles, frittatas, and stir fries are all great ways to incorporate eggs into your diet.The Right Kind of DairyIf you're even the slightest bit lactose intolerant, then you probably want to steer clear of milk as a protein source. It's decent for ...
... some folks, but it actually has MORE lactose carbs than it does protein! Plus, casein - the main protein in milk - is also a common allergen.That being said, there's a lot more out there than just milk. Whey protein is by far the most popular supplement for bodybuilders, and it's made from a byproduct of cheese production. Also, greek yogurt is an excellent source of protein that even lactose intolerant lifters can usually digest.Proteins from Plants?There are very few plants which contain complete protein. That is, proteins composed of all of the essential amino acids you need for muscle growth. Overall, your best bet is to stick to eggs, protein powder, and whatever dairy you can handle to meet your daily requirements.However, you can fortify your intake with a few specific plant foods. Quinoa has its own complete protein, as does a combination of beans and rice. You can also get a wide variety of aminos by eating nuts, legumes, and certain grains. Just understand that in order to get any significant amount of protein from these foods, you'll have to consume A LOT of carbs, as well.Say no to SoyUnless you're a super-strict vegan, you should stay well away from tofu and other soy-based products. Although it technically contains all the essential amino acids, the human body doesn't use it nearly as efficiently as animal-based proteins. It also contains tons of estrogen, and it can actually raise the estrogen levels of people who consume it. Not a big deal for females, perhaps, but that's exactly the opposite of what male lifters want.Picking the Best FatsDon't go replacing that animal fat with just any old oil. A lot of vegetarian fat sources are still highly-processed and totally unhealthy. Canola oil, vegetable shortening, and peanut oil are some of the worst choices. If have to think "wait, there's fat in that?" - then it's probably not a good oil to use. Corn, has almost no fat for example, and corn oil is also a horrible product.Instead, use olive oil and coconut oil for cooking. If you've really got to crank the heat up, avocado oil has a super-high smoke point. And don't forget that butter is a great choice if you still eat dairy. Don't believe the hype about saturated fat - it's an essential nutrient for how to build muscle. Avoiding sugars and processed fats is what's really important.