How To Build Muscle on a Vegetarian Diet

 
 
Question: how do you know if someone is vegetarian or vegan? Answer: don’t worry, they’ll tell you. This joke showcases the scrutiny that many vegetarians and vegans face in the modern world. While we all have known or heard someone who couldn’t talk enough about the benefits of going vegan or vegetarian with the smug pretension of a college hipster, the fact is that there are many health and nutritional reasons why going meatless is better. One of the biggest concerns, however, is how to maximize muscle gains if you don’t have the readily available protein in meat. Fortunately, we’re here to help. Here are the top ways to help build muscle while being vegetarian (or vegan).
 
Eat Smarter
For many vegetarians, they define their diet with the absence of meat. However, not all vegetarians are created equal. While some choose to incorporate the root of that word (pun intended), many non-meat eaters are happy with processed junk foods in their diet. When it comes to fitness and nutrition, however, the key is to eat the right foods to ensure you get the proper nutrients. Some of the best non-meat foods for protein are:

• Beans and legumes
  
• Soy (tofu or beans)
• Tempeh
• Nuts

Incorporating these foods into a natural, healthy diet will help build muscle.
 
Utilize Protein Powders
If you know anyone who builds muscle, you’ve probably seen a big jug of protein powder on their counter. If you’re vegetarian, it’s important that you decide at what level of vegetarianism you want to be. Some allow milk and dairy products, some are strictly no meat by-products at all. If you are in the dairy eating crowd, most protein powders are ok. If you don’t want any milk, though, you have to look for powders that are certified Kosher. Once you find a powder that meets your standards, you are ready to start bulking up.
 
Keep Things Balanced
One of the biggest challenges that any respecting vegetarian faces is a vitamin deficiency. Vitamins like Iron, Calcium, and Zinc are readily found in most meats, making it hard for a vegetarian diet to stay balanced. Thus, keep track of plants that have high concentrations of these elements, so you don’t wind up with a faulty system.

Iron

• Dark, leafy greens like Kale
  
• Beans and lentils
• Artichokes

Calcium

• Spinach
  
• Collard Greens
• Almonds

Zinc

• Pumpkin Seeds
  
• Almonds
• Fortified Cereals

 
When it comes to building muscle on a vegetarian diet, it may take a bit more research and legwork, but at the end of the day, you can get the same results while being much healthier than your meat-eating counterparts. Going vegetarian means your recovery time is shorter, and your body regenerates much faster. If you’re looking to work out and build muscle, look no further than A4 Fitness. With gyms in West LA and Santa Monica, it’s never been easier to find a gym that can suit your fitness needs.

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