It is possible to build muscle with a vegetarian diet, but it is more difficult than doing it with a diet that includes meat, chicken and fish.
I have always been a meat consumer. My PhD studies focused on feeding a group of people with meat and monitoring changes in risk factors for cardiovascular diseases. I have to admit that I have always been skeptical about the effectiveness of vegetarian diets to increase muscles.
But after more research about vegetarian diets and people who built muscle mass while sticking to them. I have discovered a couple of key points that you can take into account to maximize your chances of success.
People do not understand. You have to eat to embarnecer. When I say that as green beans, not as a cup of beans, as a pound of them!
Robert Dos Remedios, fitness author and college strengthening coach
Eat big to make you big
When you're trying to build muscle it's essential that you eat lots of calories. The level of caloric excess you need varies from person to person, but you can start by adding 500 calories to your daily consumption and then starting from there. If you have a natural propensity for thinness, be prepared to consume 1,000 to 1,500 additional calories daily before your hypertrophic efforts really go up. This is a lot of food, especially when you are eating only plants, which are, by nature, very voluminous and low in calories.
My initial experience trying to build muscle with a vegetarian diet came when I gave a lecture at a seminar with coaches Alwyn Cosgrove and Robert Dos Remedios. After the seminar, the three of us went to dinner.
"Wait until you see how much Robert eats," said Alwyn. "It will close the place completely."
Dos Remedios, known to most as "Coach Two," is the main strengthening coach at the College of the Canyons in Santa Clarita, California and the author of two books published by Mens Health magazine: "Power training" and "Cardio Strength Training". 6 '3 "and 245 pounds (1. 9 m and 110 kg), Two remedies are athletic and muscular and adhere to a strictly vegetarian diet.
Two remedies have been eating a vegan diet (which is more restrictive than a vegetarian diet and more difficult to build muscle) Since finishing his career in university football with the Golden Bears of the University of California, when he reached 290 pounds (131 kg) With more than 20 years of experience eating a vegetarian diet, Two remedies know what it costs to have a vegetarian diet and still increase muscle mass.
After this trip to the burrito bar, I understood how he could stay so big and muscular while adhering to a vegetarian regime. He is eating in large quantities. "People do not understand, you have to eat," he explained between bites, "when I say, like green beans, not like a cup of green beans, like a pound of them!"
" Vegetarian "describes several ways of eating
Vegetarians do not eat meat, chicken or fish, but some eat eggs, others eat dairy products and others eat both. Vegans do not eat eggs or dairy products.
That you consume dairy and / or egg or neither of the two in your diet is your personal choice. Choosing to consume one or both of these meals can make muscle growth easier, since more protein sources and a wider spectrum of nutrients (such as calcium, vitamin D, cholesterol, choline, lutein, and zeaxanthin) are incorporated into your diet.
If you are trying to increase your muscle mass, you need to keep in mind that there are certain biochemical and physiological requirements for muscle gain in the body. It is important, to increase muscle mass (vegetarians, vegans and meat consumers) is necessary excess calories and adequate protein in the diet. If you focus on the protein, you can easily increase your protein intake and total calories while building the muscle you want.
There are many people with vegetarian diets who eat too many carbohydrates and not enough protein. This is something to be careful about, since eating too many carbohydrates will change the balance of your weight gain from muscle to fat.
Focus on vegetable protein
If you're trying to build muscle mass on a vegetable-based diet, you have options to make your efforts more successful.
Deciding to include egg and dairy products in your diet automatically expands your protein sources. Obtaining protein from a wide source should not be difficult if you support your protein intake with eggs, egg whites, casein protein, cottage cheese, Greek yogurt and milk.
If any of these foods are on your list to not eat or if you are vegan. So, what are your other options? An important supplement is vegan protein powder. Your best choices of vegan protein powder are high-quality brown rice protein, pea protein and soybean protein, all of which contain broad levels of branched-chain amino acids. These blend well and have a decent texture. If you opt for soy, make sure it is isolated soy protein and not other (see the list of ingredients) because the purification process that produces the soy protein isolates remove excess isoflavones (phytochemicals that can interfere with your hormone levels).
Foods such as nuts, beans, and lentils can also help you meet your daily protein requirements.Those who do not believe in the increase of muscle mass with a vegetarian diet, make fun of these foods because they do not contain complete proteins. Yes, it is true that they lack certain essential amino acids, such as methionine. Yes, it is important that we are aware of the concept of complete protein versus incomplete protein "just as it is a problem in the areas of developing countries where people experience hunger and lack of food, for these people, living with less abundance and availability of fresh food, it can be difficult to obtain essential amino acids in the diet or simply feed on a diet based on beans and lentils.After that, this issue of "complete proteins versus incomplete proteins" does not seem to be a lot of worry if you are an average American vegetarian or vegan or just a person who is used to gymnastics.
The truth is that you do not need a full spectrum of essential amino acids in every time you consume a food if you make sure you are consuming levels of these amino acids over the course of a full day, if you focus on consuming a high-calorie vegetarian diet s and proteins that include liquefied whole grain proteins, pea protein and isolated soy protein at some point during the day, this should cancel any concerns about the consumption of "incomplete proteins" such as lentils.
It is also important to be aware of the relationship between carbohydrates and proteins in the foods you eat. Emphasize eating high-protein foods such as almonds, cashew nuts, pistachios, manies, black beans, red beans, lentils, chickpeas and green soybeans. Also, try to eat rice, pastures, potatoes, and bread less frequently and, mainly after exercise, eating more grains and starches will only increase carbohydrates and calories in your diet, which could mean that your daily protein intake (such as a general percentage of total calories) is low.
When you're in a weight-lifting program, the simplest way to increase your muscle mass is to increase your food intake to 500 calories a day. One way to do this is by adding a protein-rich smoothie to your daily diet. Here is a vegetarian smoothie of my own creation that will give you 529 calories and 49 grams of protein:
Liquefied Vegetarian Pump
40 gr of pea protein, brown rice or isolated soy protein 1 soup spoon of chia seeds 2 baby spinach bunches 1/2 cup blueberries 1/4 walnuts 2 to 3 cups water 3 to 4 ice cubes
Combine all the ingredients in the blender, and grind them until the mixture is even.