How to build muscle mass?
A lot of people have this misconception that you can not build muscle or mass on a vegetarian diet but as it will lack protein and meat. Meat does carry a lot of protein that our body requires but a vegetarian diet is not only healthy but it is also environmentally friendly and we all must do our part to save the earth and all its living beings.
For centuries people have had this conception about a vegetarian diet that people can not get enough protein or fats from a vegetarian diet but today we will be breaking those norms as a balanced vegetarian diet can bring a lot to the table.
There are a lot of different types of vegetarian diets you can choose from, here are some of the most famous ones.
- Vegan – a vegan diet comes under a vegetarian diet, but it excludes all animal products, such as meat, poultry, fish, eggs, milk, cheese, and other dairy products. People following this type of diet rely on plant protein to meet their needs.
- Lactovegetarian – this is another type of vegetarian diet that excludes meat, poultry, fish, and eggs but includes dairy products, which is a source of protein.
- Lacto-Ovo vegetarian – this is another type of vegetarian diet that excludes meat, poultry, and fish but includes eggs and dairy products, for protein requirements.
How to add essential nutrients following a vegetarian diet
Now, let us talk about the ways in which you can add all the essential nutrients to your body by consuming a healthy and balanced vegetarian diet.
Understand your protein needs
Protein is one of the most important building blocks for your muscles consuming a healthy amount of protein is essential for increasing muscle. When we exercise our muscles break and protein helps in building stronger and healthier muscles.
The easiest way to calculate your protein intake is here, each person requires 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound, this is the best way to calculate your protein requirements and follow them every day.
Here are some of the food items you can eat to get your everyday protein intake.
- Beans and lentils: beans and lentils are one of the best ways to round up your protein intake. They carry about 15 grams of protein per cup when cooked. There are numerous recipes that you look up to for making some delicious lentils and beans.
- Dairy products: milk, yogurt, cheese all carry a lot of protein content in them and are a healthy source of this nutrient. One glass of milk carries about 8 grams of protein. Milk and yogurt can be used in a lot of different ways. You can make some delicious smoothies or milkshakes that can enhance the taste.
- Soy products: soy milk, tofu, and soya beans are rich in protein, a lot of people who have taken up a vegan diet have switched to soy milk as it is a plant-based product. Soy products can have about 10-12 grams of protein per serving.
- Whole grains: products made with whole grains have a high protein intake, quinoa and whole wheat pasta have about 8 grams of protein per cup. Some old-fashioned oats have about 5 grams of protein per ½ cup, and whole wheat bread has about 5 grams of protein per slice.
- Nuts and seeds: nuts like almonds, walnuts, cashew, and peanuts have about 5-6 grams of protein per serving. Chia seeds, flax seeds, and pumpkin seeds are also rich sources of protein.
We have given you a lot of different options to enhance the protein intake in your body, follow all the above food items, and get healthy.
Don't shy away from carbs
A person who is looking to lose weight must enhance their muscles and keep their focus on protein but you can not forget your carbs. Carbs are very essential for our body’s well-being. Your diet should contain about 45-60 percent of carbs.
It is essential to have 3 fulfilling meals and a few snacks in between so you do not feel extra hungry for your next meal. Including snacks in your diet is essential as it also stops you from binge eating and gaining extra weight. Here are a few healthy snack options that you can opt for whenever you feel hungry.
- Hard-boiled eggs
- Nut butter with sliced fruit or veggie sticks
- Chocolate milk
- Roasted chickpeas
- Hummus and veggies
- Cottage cheese on a whole-wheat bread slice
- Chia seed pudding with fruits
- Guacamole and veggies
- Oatmeal with seeds and nuts
Keep track of your meals
Eating vegetarian or not it is essential to keep track of your meals and understand portion control. Calorie deficit and portion control are two of the best ways to go about your diet, you can prep your meals beforehand this way you will already know what is going on in your body and you will have a meal prepped even on your busy days.
Measure and know your protein, carbs, fats intake as they will help you in reaching all your desired goals.
If you are planning to increase your muscle with a vegetarian diet then the best way is to add more and more protein to your diet. We have mentioned some of the best vegetarian food items that are rich in protein. We hope that this information has been of help to everyone reading.