How do you build muscle on a vegetarian diet?

Vegetarian diet brings many health benefits to the human body. It is also becoming increasingly popular among athletes. Find out if building muscle mass on plant-based protein sources is possible, and if so, how to do it.

More and more people are switching to a vegetarian diet, replacing protein from meat, with plant-based substitutes. The motivations for such decisions vary. For some, eating any animal products is unethical, others cite environmental issues, and still, others give it up because they are aware of the conditions under which animals are raised on a mass scale and are concerned about their health. However, this does not change the fact that animal products are a source of protein, which is essential for our bodies. So is replacing it with plant-based protein enough to ensure an adequate supply? Is it possible to build muscle mass by relying only on a vegetarian diet?

How to build muscle mass – general principles

In order to increase body mass and achieve hypertrophy, i.e. muscle growth, two things are necessary – proper diet and physical activity. What does this actually mean? A diet for building muscle mass presupposes a positive energy balance, i.e. providing more energy with food than our body needs to function normally and maintain normal body weight. Physical activity, on the other hand, should imply the use of strength training, appropriately adapted to the person’s capabilities. You can read more about what to eat for muscle growth in the article What to eat for mass? The muscle gain diet in a nutshell.

Increased energy requirements

Energy requirements in a mass-building diet should be about 300-500 kcal more than a person’s caloric zero. This energy should come primarily from a higher intake of protein and carbohydrates.

Protein requirements in the diet for building mass

According to the International Society of Sports Nutrition, the protein requirement for normal-weight people who want to build muscle mass should be a minimum of 1.4 to 2 grams per kilogram of body weight. This value, however, is very individual and should be adjusted accordingly by specialists – nutritionists and trainers.

Weight loss diet, and building muscle mass

Increasing lean body mass looks different for overweight and obese people. Here, building muscle mass must be combined with fat reduction at the same time, making this diet assume an energy deficit. However, it is still necessary to include proper resistance training, as only by combining these two factors will muscle tissue growth be possible.

Vegetarian diet, and building muscle mass

There is a belief that only by eating meat and animal products are we able to provide the body with the right amount and quality of protein necessary for muscle growth. However, this is a myth. Yes, if you eat meat, it is much easier to get an adequate supply of protein, as well as essential amino acids in your diet. However, this does not mean that being on a vegetarian diet is impossible. By providing an adequate supply of energy, using strength training, as well as providing a variety of products, and being a source of plant protein, it is possible to build muscle mass.

Plant sources of protein in a vegetarian diet

Legumes

Legumes such as peas, beans, chickpeas, soybeans (and products made from them), and lentils are good and relatively inexpensive sources of protein. They are also a source of carbohydrates, fiber, vitamins and minerals. In people who have not consumed them in their diet, they should be introduced gradually, as they can cause abdominal pain, bloating or indigestion.

They can be used to prepare both salty and sweet dishes, such as pancakes, and pates, and can also be used as a side dish for pasta, rice or salad.

Nuts and seeds

Among the most protein-rich nuts, we can include peanuts, almonds, cashew nuts and walnuts, while seeds include flaxseed and chia seeds.

Nuts and seeds can be taken as a separate snack, but can also be used as an addition to oatmeal, desserts or salads.

Whole grain products

Whole grain products are not only a good source of protein, but also of carbohydrates, equally necessary in a weight gain diet. In addition, they are a source of fiber, vitamins and minerals. Cereals such as millet (millet groats), buckwheat, quinoa and amaranth are worth including in a vegetarian diet.

Protein supplements

If, despite the inclusion of the above-mentioned products in your diet, you still fail to meet your protein needs, consider using plant-based protein supplements, such as soy protein isolate, pea protein, etc. They can be added to smoothies, pancakes or baked goods and thus increase the intake of plant protein in the diet.

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Bibliography:

Carbone, J. W., & Pasiakos, S. M. (2019). Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients, 11(5), 1136.doi:10.3390/nu11051136
Gary John Slater, Brad P Dieter, Damian James Marsh, Eric Russell Helms, Gregory Shaw, Juma Iraki, Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training,Front Nutr. 2019 Aug 20;6:131. doi: 10.3389/fnut.2019.00131. eCollection 2019.
Guy Hajj Boutros, Marie-Anne Landry-Duval, Mauricio Garzon, Antony D Karelis, Is a vegan diet detrimental to endurance and muscle strength?, Eur J Clin Nutr., 2020 Nov;74(11):1550-1555. doi: 10.1038/s41430-020-0639-y. Epub 2020 Apr 24.
Slater, GJ., Dieter, B., Marsh, DJ., Helms, ER., Shaw, G. Iraki, J. (2019). The anabolic stimulus provided by an energy surplus. Front. Nutr. 6:131. doi:10.3389/fnut.2019.00131
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8

How do you build muscle on a vegetarian diet?