Vegetarian Muscle Building Guide


Authored by Andy Chasse’ in Exercise 
Published on 08-28-2009

Vegetarians need muscle too, right? They most definitely do. In the present day, there seem to be an increasing amount of vegetarian weightlifters looking to build some solid muscle mass. Unfortunately, without the massive amounts of protein found in lean cuts of meat, this process often proves rather difficult. Don’t fret just yet, though. There’s always a way to cheat the system, or at least bend it a little. These methods aren’t very well-known to the majority, so let’s take a look at a basic vegetarian muscle building guide.

Although vegetarians often receive hefty amounts of flack for their lifestyle decision, they deserve the respect of everyone in the world. Vegetarians get by just as well as meat-eaters and are often even healthier. The veterans of the veggie way of life have learned the proper methods to make gains and stay healthy even with a lack of protein and nutrients found in various meats including beef, pork, chicken, and fish. So what exactly are some of these methods? Take a look at the vegetarian muscle building guide below to find out!

  • Supplements are your best friend. Because you aren’t taking in a high enough amount of protein through the foods you’re eating as a vegetarian, it is often necessary to add a protein supplement or two. Consider running out to your local health food store to pick up a bottle of whey protein powder to supplement your diet. Creatine monohydrate and creatine ethyl ester are two other great options to aid in muscle building. Protein and creatine shakes taste great, especially with a few pieces of fruit thrown into the mix!
  • Focus on non-meat sources of protein to supplement your intake. Don’t focus all of your attention onto foods that are lacking in protein. Even multri-grain and whole wheat carbohydrates contain only a few grams of protein. A great protein source for the vegetarian is natural peanut butter. Peanut butter contains a solid amount of protein per serving and functions as a great late-night meal. Nuts in general tend to contain a fair amount of protein. Both of these options are great snack ideas if you’re running low on time.
  • On another supplement note, it is extremely important to supplement crucial vitamins and minerals that your body is lacking due to the removal of meat from your diet. Iron is one of these necessary minerals found most often in meats. Iron is essential for human life – it is necessary for the production of a number of cells in the human body. Some of the iron’s benefits include prevention of anemia, promotion of protein synthesis, and fortification of the immune system. Without enough of this mineral, building muscle as a vegetarian won’t be so easy. Thanks to the ever-evolving fitness industry, a number of iron supplements are available on the market today to combat a possible deficiency. Don’t take the risk of running low on iron – act now.

While vegetarians are definitely at a minor disadvantage when it comes to building muscle, it’s not that can’t be overcome. Follow these tips and you shouldn’t have a problem catching right up to your meat-eating competition.


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