Some people found it surprising to figure-out why bodybuilders are into muscle building? There could be numerous reasons. It’s not just the excitement that they get out of it or they aim to display their muscled body as part of their fashion statement. Building muscles have huge benefits to body and mind. It makes body revitalized, enhances interior body potency, and keeps it fit. But what about a suitable diet for appropriate muscle growth?
Vegetarian vs. Non-Vegetarian Diet.
Usually, the non-vegetarian diet has been favored by bodybuilders since ages. It is mainly due to the availability of ‘complete protein’ in most of the non-veg. items. A complete protein means the presence of all 22 amino acids including 9 essential amino acids that are very much required for the human body. But more people are now choosing a vegetarian/ vegan diet for various reasons like health concern, animal welfare, taste, etc. In recent years, it is observed that more and more people are opting for a vegetarian diet for some or other reasons. Secondly, people are becoming conscious that when they consume a good mix of various veg. foodstuffs in their diet then they can get all the amino acids from vegetables only.
Building Muscles: What to Do? If you are looking to increase muscle, it is expected that you are living an active lifestyle with muscle building workouts. By simply consuming supplementary protein and living a sedentary lifestyle you cannot build your muscle. The role of protein is to get better and build up the muscle that is broken down at some stage in exercise.
When you are in muscle building, it is vital to consume an array of nutrient-rich foods with the right mix of proteins, carbohydrates, and healthy fats. Each nutrient type plays a significant part in muscle building. For effective muscle growth, both before and after workouts, you need to take quality; high-protein foods that help build muscle. Prefer real food over ready made protein powders and shakes. You can have Eggs, Chicken, Turkey breast, Salmon and tuna, and/or Lean meats. If you are vegan then go for Soybeans, Tofu, Beans, and Legumes.
Chose nutrient-rich sources that sustain the glycogen stores required to make you able to exercise longer and more effectively. Enhance the intake of Sweet potatoes, Legumes, Quinoa, Buckwheat, or Root vegetables. Although you can cut the saturated and trans fats, you still require a correct quantity of healthy fats to enhance metabolism and sustain hormonal function. You can get healthy fats from Avocados, Greek yogurt, Nuts and chia seeds, Olives, Dark chocolate, and Ghee.
Plant Protein vs. Animal Protein
The number of amino acids contained in plant and animal proteins largely vary. Amino acids are the building blocks of protein. After the digestion of proteins in food, your body breaks them down into amino acids. Your body may require diverse amino acids at different times. It is widely believed that your diet should include complete sources of protein, which contain 22 amino acids including nine essential ones.
There are many animal products that are absolute sources of protein, such as fish, eggs, dairy products (cheese, milk, etc.), red meat (from cows, bison, etc.), poultry (chickens, turkeys, etc.). But there are few plant-based foods (like quinoa and buckwheat) which are also complete sources of proteins. As most of the vegan food doesn’t contain all amino acids you should mix different vegetarian food sources to get an adequate amount of protein. The plant-based foods which are rich in protein are grains, lentils, nuts, beans, legumes, avocados, soy, hemp, rice, peas, etc.
How to Build Muscle on a Vegetarian Diet
It is a stylized fact that protein is essential for building muscle. But what could you do if you are on a vegetarian diet? A number of studies show that by following a carefully chosen plant-based diet and still get all the nutrients including proteins and vitamins required for your body. Precisely, building muscle is possible on any diet that contains sufficient calories coupled with an appropriate exercise routine.
You might be surprised to learn that plan for building muscle is nearly similar for people who are in vegetarian or a meat-filled diet. Your body doesn’t recognize or bothered about what and how you eat. Depending upon your body type and lifestyle, your body needs specific calorie intake for existence. If you eat more calories than you burn in a day then you can build muscle. Of course, a strict gym regime is required without which the surplus protein, instead of building muscle would be deposited as fat in your body
Steps to Gain Vegetarian Diet Muscle
Count on Calories The first step is to know the “maintenance level” or the number of calories someone needs to maintain his/her body weight. Using a trial and error method someone can raise or cut the food consumption and make out the quantity of food needed to keep the body weight steady. Once the threshold level is known then it will be easy to enhance food intake to make a ‘calorie-excess’ in your body .
Protein Intake: Sufficient…Not Excess Protein is a very vital requirement for muscle building. Surplus consumption of protein is ok but there needs to be an upper cap to it. Protein intake in excess can have a detrimental consequence on the body. Plant-based foods are rich sources of proteins. Sufficient vegetarian food should be eaten to get more protein.
Healthy food Whole grains, beans, and tons of vegetables, especially leafy greens could be useful for muscle growth as they’re rich in nutrients as well as antioxidants
Carbohydrates Carbohydrates are very much required as they facilitate the growth of the muscles. They are the main source of fuel in the body, so without adequate carbohydrates, the body won’t have the energy to work on the muscles
Calcium Calcium has a pivotal role in making bones strong, healthy and fit. Vegetarians can easily found an ample amount of calcium from calcium-rich foods like almonds, bok choy, kale, navel oranges, and figs.
Regular Exercise To grow your muscle one needs resistance training (usually weight training) along with suitable diet and positive frame of mind. Careful attention should be given to the food intake, exercise regime, and adequate rest which are required for a healthy muscle building. Without enough exercise, your surplus calorie intake would end in the accumulation of fat in the body.
Conclusion: Build muscle on vegetarian diet. It is quite obvious from different studies that like non-veg. diet, the vegetarian diet is evenly effectual in building muscle. It is a fact that most of the vegetarian foods have a lower amount of protein in comparison to non-veg. foods. However, one can still get plenty of proteins by careful inclusion of different vegan foods throughout the meals. But a rigorous workout plan is actually very important along with the attention to food consumption. Really good news for vegetarian bodybuilders!!!