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If you have ever wondered whether a vegetarian diet makes it difficult or impossible to effectively build muscle mass, we have good news for you – it most certainly does not! Just take a look at the muscular kings of the wilderness – the European bison. These animals weigh an average of 600 kg and feed exclusively on plants and woody foods. As you can see, a well-balanced vegetarian diet for mass can be just as effective as one containing meat. When planning your meals, you just need to remember a few important things.
Where to get protein in a vegetarian diet?
There is a common belief among critics of the vegetarian diet that eliminating meat inevitably leads to protein deficiencies. This is not true. A well-balanced meatless diet will easily provide the body with the right amount of protein amino acids[1]. Plant products such as vegetables, legumes, seeds, nuts and cereals are an excellent source of protein in the diet. For example, 100 g of chicken fillet provides the body with 19.5 g of protein, 100 g of white bean seeds is 23 g of protein, and 100 g of soybeans is as much as 36 g of protein.
By following a vegetarian diet, you will quickly discover tasty meat substitutes in the form of tofu, tempeh, seitan, mushrooms, and jackfruit. In addition, the Internet is full of recipes for delicious veggie burgers, cutlets, pates, and any other traditional meat dishes you like.
What should you pay special attention to when choosing a vegetarian diet?
As with any other diet and nutritional system, you should first spend some time planning your meals to best balance your macronutrients. The basic issue is of course the right amount of protein, fats and carbohydrates. However, what is worth paying special attention to in the case of a vegetarian diet is providing the body with enough calcium, iron and vitamin B12.
Calcium can be found in beans, spinach, savoy cabbage, Swiss chard, oatmeal, nuts and seeds. Iron can be found in all whole grains and vegetables such as soybeans, white beans, potatoes, beets, peppers, spinach and broccoli. Vitamin B12 is only found in animal products. If you do not exclude eggs, milk and dairy products from your diet, there is no reason to worry, but if for some reason you do not eat these products, it is worth reaching for vitamin B12 supplements. Remember also to drink the right amount of fluids.
An effective vegetarian diet for mass must include an energy surplus. The energy density of plant products is lower than that of animal origin, so if you want to increase mass, you should slightly increase the amount of carbohydrates in your diet. However, avoid sweets and simple sugars - not only are they not good for your health, but they are also not an effective means to the goal of building muscle mass. You will achieve a positive energy balance of about 300-400 kcal by consuming carbohydrates in the form of legumes, vegetables and fruits, and cereal products.
At this point, it is worth mentioning groats, which are a great source of both carbohydrates and protein. Millet, buckwheat, quinoa or amaranth are a simple and effective way to provide yourself with an energy surplus. A well-planned vegetarian diet will easily allow you to gain mass, while reducing the risk of many diseases that are associated with consuming large amounts of animal protein.
Vegetarian Protein Supplementation
Most gym enthusiasts who want to significantly increase muscle mass use protein supplements to help them achieve their dream goals. The situation is no different for people on a vegetarian diet. If your goal is to increase muscle mass, it is worth considering additional supplementation that will support the body in this fight. In the case of vegetarians, it is recommended to use BCAA supplements, which provide exogenous amino acids responsible for, among other things, muscle regeneration [2]. This is important because one of the main sources of branched-chain amino acids are animal products, which are significantly limited in a vegetarian diet.
Sources:
[1] Marsh KA, Munn EA, Baines SK. Protein and vegetarian diets. Med J Aust. 2013 Aug 19;199(S4):S7-S10. doi: 10.5694/mja11.11492. PMID: 25369930.
[2] Shimomura Y, Murakami T, Nakai N, Nagasaki M, Harris RA. Exercise promotes BCAA catabolism: effects of BCAA supplementation on skeletal muscle during exercise. J Nutr. 2004 Jun;134(6 Suppl):1583S-1587S. doi: 10.1093/jn/134.6.1583S. PMID: 15173434.
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