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With celebrities like Adrian Foster and President Bill Clinton himself, who follow a vegetarian lifestyle, more and more people have decided to opt for a vegetable-based diet. Thus, the vegetarian diet is known to improve the long-term health of those who follow it and, in addition, it is beneficial for animals and the environment.

However, many athletes hesitate when deciding to opt for this healthy lifestyle, with a specific question in mind: can I gain muscle by being a vegetarian?

It is possible to gain muscle by being a vegetarian

The answer is: of course! Many athletes have decided to make this transition with incredible results. Just look at some herbivorous animals as powerful as horses, oxen and gorillas, which are a living example that meat is not essential to gain strength and muscle mass.

To plan a diet for the sake of gaining muscle mass based on vegetables, we have to keep in mind the same as for any other diet. To gain muscle you need to consume a surplus of calories (that is, you must eat more calories than your metabolism will burn through your training) through healthy foods such as fruits, vegetables, grains, nuts or beans, and consume enough protein. .

You will also need to create demand in your body for more muscle mass through hard training and adequate rest. Finally, you will have to do this consistently, day after day, for a sufficient time for a change to actually occur. Having a good physique requires time and commitment.

Protein sources for vegetarians

Nutritionally speaking, it is simpler than you think to elaborate a diet plan to gain muscle mass based on vegetables.

What first goes through our minds is where do I get my protein from? The simple answer is: food, because all fresh vegetables contain protein, so if you consume enough calories you will get at the same time the protein needed to be healthy and active. Therefore, as long as you take enough quantity and variety of food throughout the day, you will get all the essential amino acids you need.

If you are looking to gain muscle mass and are following an intense training program for it, it is a good idea to make sure you consume more foods that have a higher proportion of proteins such as beans, nuts, seeds and grains (and stay away from meals). Processed as fake meat). Also, these are the most caloric vegetables, so if you consume them it will be easier to get that excess calories. If you want to supplement protein, there are also some options based on healthy and fresh plants that you can consume after training or even in a shake to replace a meal.

If what you are asking is how much protein you can consume, a key rule (for those who are in an intensive program for it) is one gram of protein for every half kilo of your weight. This is much more than what the average person needs and, in fact, this will be extra work for the kidneys, but if you are a person who is trying to build your body mass through intensive training, maintain a surplus of calories and of protein is more than necessary.

Now, once you have obtained the amount of protein you can consume, divide it between five or six meals throughout the day and you will know what to eat at each meal.

Best fats for vegetarians

As for fats, it is better to obtain them through healthy and fresh foods with a high fat content such as avocados, nuts and seeds, than oil or condiments such as margarine.

Fat is essential for many bodily functions, such as the production of hormones, but it is also the simplest nutrient to convert into body fat. Consume a maximum of 0.5 grams per half pound of your weight (or it is preferable that you consume less than that amount) every day.

The best strong carbohydrates

Carbohydrates are your main source of energy for intense training, so base all the rest of your caloric surplus on the consumption of carbohydrates with foods such as oatmeal, brown rice, sweet potatoes, as well as any other type of fruit or fresh vegetables that you like.

When you want to gain body mass, more is better, so as long as you're not taking processed food, you should not worry about gaining body fat. Save the processed carbohydrates for your occasional cheat meals, preferably after a leg work out!

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