How to Build Muscle as a Vegan or Vegetarian

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Article by Wesley Virgin

Many people associate meat with the protein necessary for building muscle and achieving fitness goals. This has Justify many vegans and vegetarians wondering if they can achieve their goals while remaining consistent with their chosen diet. While it is true that meat contains a more complete collection of amino acids, it is still possible to achieve your fitness goals as a vegan or vegetarian by eating the right types of protein sources.

Good plant-based protein sources include quinoa, tofu, and buckwheat. These foods may not be complete in amino acids like fish, meat, and dairy, but they still contain good amounts of the nine essential amino acids. In addition to these foods, you can also use plant-based protein supplements and powders to get your required supply of protein for building muscle.

However, you should also be aware of the risks associated with protein powders before adding them to your diet plan. Protein powders may contain unhealthy ingredients such as added sugars and calories, which may even cause weight gain if consumed in unhealthy amounts. Protein powders are also difficult to regulate, so there may be toxins present in some protein powder products, though this is an exception rather than the norm. Be sure to do your research and ask your nutritionist or trainer before adding protein powders to your diet.

Other good plant-based protein sources include peanut butter, nuts in general, beans, and oatmeal. Keep in mind that you’ll likely have to eat more than 3 meals a day to get the right amount of protein for higher levels of muscle growth. You can space out meals throughout the day while eating in smaller portions for the best results.

About Wesley Virgin

Wesley Virgin is a serial entrepreneur and personal trainer who has achieved success through his multiple exercise e-books and programs, including the popular Fat Diminisher System. Wesley Virgin is also the owner of WV Media and a participant in multiple other business ventures.

Determining your Body Type

Before embarking in an elaborate workout plan, it is important to know your body type. Most people already have a vague clue of the category in which they would fall. Factors such as easily taking on weight or difficulty in bulking up are good giveaways.


However, to be on the safe side, it is important to counter check that information. Here are the 3 main body types that people generally fall into. Keep in mind that you might fall in between those types, and that would be perfectly normal.


These are usually thin individuals with long limbs and small joints. They are often blessed with a rather weird quality which makes it easy for them to lose fat. Naturally ectomorphs will require less cardio to get in shape.  However, gaining muscle is hard for ectomorphs. Some even have have to abandon cardio training to concentrate on strength to stand any chance of bulking up.


Mesomorphs are naturally muscular and tend to gain muscles, as well as lose fat, easily. No wonder this is considered as the most lucky body type. Since they already have a natural balance, mesomorphs may alternate cardio and strength to achieve desired body shaping results.


Endomorphs are characterised by their wide clavicles and blocky look. They gain fat easily and have a harder time losing them. This means that endomorphs need to do quite a bit of cardio before seeing any fat loss. As for bulking up, it will only be possible if the cardio sessions are continued.

Fitness at Home

The New Year is not so new anymore, but that doesn’t mean that there is not a huge section of the population still clinging on to those resolutions. So, if you are one of the millions around the country that vowed to bring in the New Year with a new attitude when it comes to fitness, the good news is that there’s still hope yet.

Investing in a bit of home fitness equipment may be the best and easiest way to get the physical activity you need without even leaving the house. The advantage is that you won’t have to invest thousands of dollars in gym equipment that may sit around and collect dust. Take advantage of what is sitting unused around your house and figure a way to turn it into an exercise that improves your body. The results can be even more rewarding than a gym as it requires imagination to effectively pull off a passable workout from your living space. Here are a few ways that you can get in shape at home for a fraction of the cost.

Utilize Your Body

It’s not necessary to buy weights when you can use only your own weight to get healthier. Using tricep dips, pushups, squats, and situps, it is indeed possible to get a total body workout using only your own body weight as resistance. You can also use items you’ve found around the house to double as weights like soup cups or jugs of water. For a cardiovascular exercise, grab that jump rope and get moving! Just ten minutes a day of high-intensity jump-roping can make all the difference in the world, and costs significantly less than what a gym normally lists as their core price.

Bio: Dev Randhawa is a nurse and health food blogger who writes about the power of a healthy diet. For more information on healthy living and eating, follow Dev Randhawa.