You Can Build Muscle On A Vegetarian Diet
Some people think it’s difficult or even impossible to build muscle on a vegetarian diet or vegan diet because they don’t think they’ll get enough protein to build and strengthen their muscles.
Most people also think that you need more protein to build muscle than you really do because there’s the constant message of “eat more protein” in the fitness community. Misconceptions can keep some people from trying to build muscle on a vegetarian diet, but it can be done.
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How To Build Muscle On A Vegetarian Diet
There are many vegan and vegetarian bodybuilders, but this will give you few to be inspired by. Here are 5 amazing athletes that eat a plant-based diet.
- Robert Cheeke – Vegan bodybuilder, vegan activist, motivational speaker, and author.
- Torre Washington – Vegan bodybuilder who 100% supplement free.
- Rich Roll – Vegan ultra-endurance athlete, speaker, and author.
- David Carter – Vegan American football player, known as the 300 lb vegan
- Derek Tresize – Vegan bodybuilder, personal trainer, and certified plant-based nutritionist.
Diet for Plant-Based Muscle Building
It isn’t as difficult to build muscle on a vegetarian diet or vegan diet as some people think. But you do have to be mindful about the quality of the foods you eat. You have to eat foods that are going to power your body while you work to build and tone muscle. You can’t eat junk food if you’re going to be fit, healthy, and have strong, defined muscles.
The Protein Myth
The myth that you can’t get enough protein from plant-based foods is what stops a lot of fitness enthusiasts from trying to build muscle on vegetarian diet. The misconceptions about protein needs are rampant throughout the fitness community, and companies perpetuate these misconceptions in order to sell you their protein products.
The meat, dairy, and supplement industries will do what it takes to earn your business. The truth about protein is that it’s almost impossible to be protein deficient if you eat a healthy diet of whole plant-based foods. You don’t have to get protein from animal products. If you’re concerned about protein intake, and you want to build muscle on a vegetarian diet, here are some high protein foods to focus your diet around.
- Beans and legumes – high in fiber and protein.
- Nuts and seeds – high in protein and healthy fats.
- Plant-based protein shakes – if you’re not comfortable with your protein intake you can use plant-based protein powder for protein shakes instead of whey protein.
- Tofu, tempeh, seitan – these meat substitutes pack a huge protein punch.
- High protein vegetables – broccoli, asparagus, kale, and many other vegetables contain high amounts of protein.
Toning Muscle On a Plant-Based Diet
In order to tone and gain muscle, no matter what diet you’re on, you’ll have to train. You’ll need resistance in order to strengthen and build muscle, and lifting weights is perfect for that. Choose a well-rounded weightlifting program that focuses on compound lifts. Train regularly, and continue to increase resistance, or weight, so that you’re challenging your muscles. When your muscles are challenged, they tone and grow. You may also see that on a plant-based diet that you recover faster. Many vegan athletes have reported much lower recovery times after workouts.
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As you can see, it’s possible to build muscle on a vegetarian diet. These tips should help you get started building the body you want while providing it with the right foods to power your workouts. Focus on quality foods, get adequate rest, and train hard, and you will be able to build the muscle you want.
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