Is it possible to build muscle from a vegetarian diet?
It is possible to build muscle and increase muscle mass with a vegetarian diet, but know that it is more difficult and slower than with a diet that includes meat and fish. Doctor of Food and Biochemistry Mike Roussell has recently carried out research in which he determined certain key points that allow maximum success in building muscle from a vegetarian diet, that is, without consuming even a single gram of meat.
Large plates for large results
When it comes to building muscles, our bodies need to consume countless calories. The level of excess calories of each of them changes from person to person, but the starting point is in the 500 extra calories in our daily diet. And from there onwards, depending on each person.
If you are physically slim, you are prepared or willing to start adding between 1000 and 1,500 calories to your daily diet even before you make your diets. hypertrophy exercises. This is a huge food intake, especially when your diet is based on eating vegetables, which are generally high in volume and low in calories.
During his study, Mike Roussell had the opportunity to meet Robert 2 Antidote, known as Trainer 2, a mental strength trainer from the College of the Canyons in Santa Clarita, California, with an athletic and muscular constitution, one hundred and ninety-two centimeters tall and one hundred and eleven kilograms in weight, who continues an absolutely vegan diet (considerably more rigorous than vegetarian, since it excludes any product of animal origin and its derivatives).
Coach 2 has fed on his vegan diet since he finished his football career in high school, when he weighed a hundred and thirty-one kilograms at the time. Now with over twenty years of vegan diet experience, Coach 2 knows exactly what it takes to build muscle by consuming only the edibles of a vegetable-based diet.
Different ways to eat following a vegetarian diet
Vegetarians don’t eat meat or fish, but some eat eggs, other dairy products, and some eat both. Vegans don’t eat eggs or dairy products. This is a personal choice, which is in another genre of ethical principles related to animal welfare and animal rights and which we will not touch now. But what I want to say is that the fact of choosing to consume or not products derived from animals is a resolution that can take or not a vegetarian.
Vegetarians who do consume these products derived from animals such as dairy or eggs, can more simply build muscle as they have in their diet more sources of protein and a wider range of nutrients such as calcium, fat-soluble vitamin D, cholesterol, choline, lutein or zeaxanthin.
If you want to build muscle you must take into consideration that there are certain biochemical and physiological requirements that must be met. It is essential to emphasize that the construction of any muscle requires an excessive consumption of calories and proteins, whether vegetarian, vegan or carnivorous. If you focus on protein, you can easily increase your protein intake and total calories that will help build the muscle you want to achieve.
But there are quite a few people who follow vegetarian diets in which they consume too many carbohydrates, and not enough protein. This is one thing we should really avoid and monitor well, since eating too many fast-acting carbohydrates can cause the excess calories we consume to become part of the fat, making us fat, rather than going into the muscles.
Focus on plant proteins
If you are trying to build muscle with a vegetarian diet, you have multiple options to make your sacrifices favor more successful results. The resolution to incorporate the consumption of eggs and dairy products into your diet automatically expands the ways of obtaining proteins. Extensive protein procurement shouldn’t be difficult enough if you strengthen your vegetable-based diet with the consumption of eggs, egg whites, whey proteins, cottage cheese, Hellenic yogurt and milk.
But if these products are crossed off your list of achievable groceries, don’t worry about the fact that there are more options. The essential thing is that you know them. A key supplement is vegan protein powder. The best vegan powder options are brown rice protein, pea protein and soy protein. If they mix well you can achieve an acceptable texture that will help you a lot in the construction of the muscle.
If you are thinking of opting for soy, be sure to select the protein away from soy, while the purification process generated by the protein away from soy suppresses excess isoflavins, phytochemicals that can stir your hormone levels.
Foods such as nuts, beans or lentils can also assist in meeting your daily protein needs. Non-vegetarians working on muscle building do not believe in this, because these foods do not possess complete proteins. Yes, it is true that these foods lack certain essential amino acids, such as methionine.
It is essential to bear in mind the term “complete protein” as opposed to “incomplete”, as it is a disadvantage in areas of the developing planet, where populations suffer from malnutrition and food shortages. For these people who live with less exuberance and have less fresh groceries it can be a serious problem not to be able to consume complete proteins, since they cannot get the essential amino acids with a diet based on beans and lentils.
But the issue of complete versus incomplete protein should not be a matter of concern in countries where exuberance allows that diet to be filled with other fresh foods that possess those essential amino acids.
It is not really necessary to consume foods rich in essential amino acids in each and every meal, as long as we make sure that we ingest the appropriate levels of each of these amino acids during the day. If you focus on consuming high amounts of calories and protein in your vegetarian diet, including brown rice protein, peas, or soy protein shakes set aside during the day, the fear of not consuming full protein should end.
It is also essential to consider the ratio of carbohydrates to proteins in the foods we eat. We must emphasize the consumption of foods rich in proteins such as almonds, pistachios, peanuts, black beans, beans, lentils or chickpeas. In addition to this, try to eat rice, pasta, potatoes, and bread less often, and primarily avoid it after exercise.
Consuming so many starches only increases the consumption of carbohydrates and calories in your diet, which could translate into the total intake of calories we need in a day, without yet having achieved sufficient protein.