How to Build Muscle as a Vegan or Vegetarian

Female hands holding red heart, Love concept for valentines day with sweet and romantic moment

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.