Vegetarian Muscle Building: Busting Myths & Covering Facts and Proven Strategies

Can you build muscles on a vegetarian diet? What should you eat every day? How will I get enough protein on a vegetarian diet?

If you’re even considering building muscle on a vegetarian diet, you should be concerned about the answers to the above questions.

The most confusing and never-ending debate in the fitness industry is that only meat and chicken provide a beneficial source of protein.

So, what about those vegetarian citizens who want to build muscles? Should they stop imagining a muscular body?

For building muscles, the biggest requirement is to add foods to your diet that are high in protein. A high-protein diet helps repair damaged tissues faster and builds lean muscles.

Whether you’re a vegetarian or non-vegetarian, the rule that you need to follow to build muscles on a vegetarian diet is to add a nutritious source of protein and carbs to your diet.

Is It Necessary to Eat Meat to Fulfill Protein Requirements?

Well, it’s not wrong to say that meat and chicken are a beneficial source of lean protein. But considering that point, we can’t overlook the fact that there are plenty of plant-based sources of protein as well, such as tofu, lentils, and chickpeas, which are power-packed with protein value.

To build muscles, you have to consume around 0.5 to 0.8 grams of protein per pound of body weight.

For example, if you weigh 150 pounds, then you should consume at least 150 X 0.5 = 75 grams of protein per day.

No matter whether you cover this protein through veg or non-veg food, if you are completing your protein intake every day, you are on the right track to support muscle growth and repair.

Busting the Myth: Vegetarian Foods Do Not Include Good Sources of Protein

The biggest myth that leads every fitness enthusiast to choose chicken and meat to meet their protein needs is the misconception that vegetarian food lacks high-quality protein sources. This belief often results in young enthusiasts prioritizing meat and chicken as their primary source of protein.

It’s true that plant-based proteins are not a complete source of protein. They may be high in protein but may lack certain essential amino acids that are necessary for muscle growth.

For example, lentils, soy, and milk products contain a high amount of protein but are not considered a good source of protein. Therefore, to enhance their protein content, consider combining them with other foods such as rice, whole wheat bread, or peanut butter.

On the other side, tofu and paneer are complete sources of protein, as they contain all the essential amino acids necessary for muscle growth. Therefore, try adding 200 grams of tofu or paneer in the form of salad to each meal. Sometimes, you can also opt for whey protein, lentils, salads, or smoothies to increase your protein intake and support muscle growth.

Benefits of Following a Vegetarian Diet: For Both Muscle Building & Overall Health

Many top medical institutes across the globe, such as the National Library of Medicine, News in Health, and Harvard Health Publishing, have concluded that a well-planned vegetarian diet can provide all the necessary nutrients for muscle building and overall health.

1. Improves Heart Health: Vegetarian foods are naturally low in saturated fats and cholesterol as compared to heavy meat and chicken dishes. It helps in reducing the risk of heart disease and maintaining healthy cholesterol levels.
2. Reduced Inflammation: Vegetarian foods require less spices, oil, and other harmful additives to cook. Furthermore, these foods are rich in anti-inflammatory and antioxidant properties, which aid in promoting faster recovery after intense workouts and maintaining a healthy body temperature.
3. Supports Muscle Growth: Generally, to avail a complete source of protein from a vegetarian diet, you have to add a variety of plant-based protein sources with different amino acid profiles. Consider combining legumes with rice and garnishing the meal with raw tofu. These types of combinations are a complete source of protein, which provides all the essential amino acids, carbs, and protein.

Best High-Protein Vegetarian Foods

It’s time to reveal the high-protein vegetarian foods that you can add to your diet to fulfill the protein requirement for your body.

1. Tofu (8 grams of protein per 100 grams)
2. Paneer (20 grams of protein per 100 grams)
3. Lentils (9-12 grams of protein per 100 grams)
4. Chickpeas (19 grams of protein per 100 grams)
5. Greek Yogurt (10 grams of protein per 100 grams)
6. Milk (3 grams of protein per 100 grams)
7. Cottage Chees (11 grams of protein per 100 grams)
8. Peanuts (26 grams of protein per 100 grams)
9. Oats (17 grams of protein per 100 grams)
10. Soybean (36 grams of protein per 100 grams)
11. Kidney Beans (20 grams of protein per 100 grams)

Try to include a variety of these protein-rich foods in your diet so that you can easily meet your daily protein needs and support overall health.

Additional Tips to Boost Muscle Growth with a Vegetarian Diet

Building muscles is not an overnight task. It requires years of discipline and dedication to a consistent workout routine and eating healthy food. While you carry out an extensive workout and follow a strict diet, here are some common tips that will help you achieve your goal of having a fit body in a shorter time.

Make sure to follow and implement these tips in your daily life to see massive progress in your muscle growth journey.

1. Don’t skip Carbs: Carbs are the main source of fuel for your body. Make sure to add a sufficient amount of carbs to your diet, as it will help you to maintain high energy levels during your workouts.
2. Choose Healthy Fats & Fiber: Don’t neglect healthy fats and fiber. Healthy fats will support hormone production, and fiber will keep your digestive system healthy.
3. Stay Hydrated: Drink plenty of water throughout the day, as it will keep your muscles hydrated and help with recovery.
4. Add a Protein Source to Every Meal: Try to add at least 20-25 grams of protein in every meal.
5. Prioritize Sleep: Aim to sleep at least 7–8 hours a day without any interruptions. This will help in muscle recovery and support.
6. Add Vitamin C & Yogurt to Your Diet: Both vitamin C and yogurt will keep your gut healthy and boost the digestion process.

Conclusion

Building muscles on a vegetarian diet is not a difficult task, as it may sound from the different articles published over the internet. For vegetarian muscle building, just make sure to stay confident and consistent with your protein intake and exercise. Just stay positive, and one day it will come very soon when you start seeing muscles while following the vegetarian diet.

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