How To Build Muscle In A Vegetarian Diet


With regard to the buttons you can press to meet your own nutritional needs, it can be difficult and stressful. With so many choices of food, claims and advertisements – not to mention specific food preferences, allergies and food sensitivities – it's no surprise that regular consumption is a big barrier.

After a vegetarian diet is a common approach for most people who want to pursue a healthier lifestyle. The grip; It may make it difficult to fill the gaps in a diet without meat, especially when it comes to protein, which is the key to building muscle and fat loss.

So we turned to Eric Helms, Ph.D. Not only does Dr. Helms have a postgraduate sports nutrition diploma and a PhD in exercise science, but he also has a herbal diet since 2011. Here is his advice on plant-based diet and how to build muscle a vegetarian diet.

[[[[Editor's note: We start "The Born Fitness Lab," where our coaches offer you access to the workouts, diets and techniques we test before trying with our customers. Access the workshop by entering the email below (it's free!)


Okay, you thought about what you wanted and decided to follow a vegetarian lifestyle. But you are also interested in muscle building (or taking care not to lose the muscle you have already gained). How do you do it?

You may be surprised that muscle building in a vegetarian diet is not so different from a plan filled with meat. In fact, no matter what eating style you follow, if you want to build muscles then you have to eat slightly more calories than those burned in a day (called "calorie excess"), and make sure you stress the protein. All these changes are the source of protein you need when you are following a vegetarian diet. Do this while you are training steadily and voila! You will add muscles.

Pigs of Vegetarian Diet: Start with calories

Your first step is to calculate your "maintenance level" or the number of calories you need to consume to keep your weight consistent. Do this:

  1. Determine your target weight. Think "where you want to be", not "where you are".
  2. Use this to calculate an estimate of your daily intake using this equation: target weight x (training hours per week + 9.5) = daily number of calories
  3. Watch how much you eat. Electronic logs like MyFitnessPal can help.
  4. Monitor the intake and weight of your scale for a few weeks. (You weigh yourself the first thing in the morning after you've gone to the bathroom but before you eat or drink something.)

If your body weight is stable, you will know that you have accurately hit the maintenance number.

If you lose weight, you can hit calories. Add about 100 per day in a week – so if you consume 2000 calories a day last week, you would have 2100 calories a day this week.

If you find you gain weight, does the opposite. Fly one hundred calories a day.

When you reach a number that keeps your weight consistent, voila! You are at the maintenance level.

But if your goal is to add muscle, you can not just stop there. To gain muscle, you should eat more calories than you burn. How many more?

Let's say you're an intermediate lift, which means you've been trained for a few years.

  • If you are a woman or a younger guy, you probably want to eat an extra 100 to 200 calories over the maintenance amount.
  • If you are a larger, taller type, you will want to focus on an extra 200 to 300 calories.

This will result in you gaining one to two pounds per month. It is a general guideline, but one that will cover most people (although not all).

[Ed. note: Could you gain more muscle than this? Sure. But this is a realistic rate of growth. Don’t buy into promises that sound great on paper but will only leave you frustrated and want to quit.]

From there, you will want to watch your weight and ask yourself: Do I gain with the weight percentage I want? If the answer is "yes" then great. But if you do not, continue to increase your recruitment gradually.

How much protein, fat and carbohydrates do vegetarians need?

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Let's imagine you have determined how many calories you need to gain muscle. To keep math easy, let's say you need 3,000 calories a day.

From there you can specify your macronutrients, or how many grams of protein, fat and carbohydrates you should target in one day. Do in this order:

1. Start with protein. Note that protein intake will not be based on actual energy consumption. The number of your target proteins should be based on how much lean body mass you have. [Ed. note: “Lean body mass” is the weight of everything in your body that isn’t fat — muscle tissue, bone, etc.]

Most people do not have an easy way to calculate it accurately. Thus, instead, a good substitute number to be used for calculating the protein is the body weight of your target (If you are 180 pounds and you want to weigh 200 pounds then this is your target weight). Multiply this weight by 0.8 to 1.0 and you will have your target protein in grams in grams.

You can eat more than that, but you do not have to. The times you may want to consume more protein would be if you gain weight very quickly because you are hungry all the time. The protein is very full, and overcoming your body weight-based goal can help you feel fuller.

2. Then calculate the fat. Let's go back to the example of 3,000 calories per day weighing 200 kilos. This means you want 200 grams of protein per day. This equals 800 calories from protein (since the protein is 4 calories per gram). You have 2,200 calories for fat and carbohydrates.

A good range of fat in your diet is anywhere between 20% and 40% of the total calories from fat (Note: there are exceptions, as if you choose to follow a keto diet.) For the example of 3,000 calories per day, you can see how it looks:

  • Desired weight: 200 pounds
  • Protein: 200 grams
  • Fat Calculation: 20-40%
  • If 20% of 3,000 calories = 600 calories from fat (or 600/9 * = 67 grams of fat / day)
  • If 40% of 3,000 calories = 1,200 calories from fat (or 1,200 / 9 = 133 grams of fat / day)

[*Ed. note: fat is 9 calories per gram]

3. Carbohydrates Get any calories left. Separate the balance from four and find the number of carbohydrates you want to eat in grams. So for each of the above examples:

20% fat 40% fat
Total calories: 3,000 3,000
Total protein: 200 grams (800 calories) 200 grams (800 calories)
Total fat: 67 grams (600 calories) 133 grams (1200 calories)

Other calories for carbohydrates:

3.000 – 800 (protein) – 600 (fat) = There are 1,600 calories left 3.000 – 800 (protein) – 1200 (fat) = There are 1,000 calories left

Carbohydrate total:

1,600 calories / 4 calories per gram = 400 grams of carbohydrates 1,000 calories / 4 calories per gram = 250 grams of carbohydrates

In this sample, you would eat:

200 grams of protein
67 grams of fat
400 grams of carbohydrates

200 grams of protein
133 grams of fat
250 grams of carbohydrates

What are the best protein sources for vegetarians?

When you go to a vegetarian diet, it is difficult to find many foods that are pure protein. This is because many sources of protein for vegetarians have many crosses – that is, a seed such as quinoa will be high in protein but also high in carbohydrates or walnuts will have protein but also very fat.

This is particularly true as you move towards a strict diet. Imagine all herbal foods in a range, with flexis or pescatarians (people who eat fish, eggs and dairy products) on the left and strictly vegans on the right. The closer you go to veganism, the harder it will be.

If you are a lacto-egg vegetarian, only eggs and dairy products provide you with plenty of opportunities to get enough protein. If you have few portions of protein from one of these sources at every meal, you should adjust.

For one lacto-vegetarian, again, it's not hard to keep your protein up. You can consume whey protein or non-greasy Greek yoghurt, both of which are high in protein while low in carbohydrates and fat. They could also be meat in terms of their macronutrient analyzes (though with some extra carbohydrate there).

For one ovo-vegetarian, egg whites provide basically the same thing: a high protein and low in anything else. You could only stick with them if you were trying to control the calories. Or you could mix in so many yolks as you want to hit the fat target for the day.

Best of all: In both cases (lacto and ovo), you get a high quality protein source. What I mean by that, from the point of view of a person who wants to gain muscle, is that they are high in essential amino acids such as leucine, which is one of the factors that activate muscle protein synthesis (the process of creating new muscles).

If you are a vegetarian, you have to worry to some extent about supplemental proteins. Basically, many plant protein sources do not have all nine essential amino acids. [[[[Ed. Note: if you do not have all the necessary amino acids, then you can not use these amino acids to build muscles.] So, you need to mix different sources of plant protein together to get a complete set of amino acids.

A common example is rice and beans. Together, these two foods provide a full source of protein.

You do not have to worry about supplemental protein on a meal basis. Just want to see your global diet. Have you consumed many sources of protein – rice, beans, quinoa, tofu to some extent – which are complementary to nature? Eating a variety of protein sources as a vogan ensures that you get all the essential amino acids.

Here are some of the vegetarian sources of nutritional proteins:

High protein

  • Edamame (1 cup, cooked) = 16g of protein
  • Tempeh (3 oz.) = 16 g
  • Seitan (6 ounces) = 15 g
  • Metallic protein with texture (¼ cup, dry) = 12g
  • Hemp (3 tablespoons) = 10 g
  • Granite (1 cup) = 10g

Moderate protein

  • Red lentils (½ cup) = 9g
  • Peas (1 cup) = 8g
  • Red beans (½ cup) = 8g
  • Beans (½ cup) = 8g
  • Quinoa (1 cup) = 8g
  • Tofu (3 ounces) = 8g
  • Black beans (½ cup) = 7g
  • Large Northern Beans (½ cup) = 7g
  • Almonds (1 ounce) = 6g
  • Garbanzo Beans (½ cup) = 6g
  • Pumpkin seeds (1oz.) = 5g
  • Collard greens (1 cup, raw) = 5 g
  • Hubbard Squash (1 cup, cooked) = 5g

Lower protein

  • Asparagus (1 cup) = 4 g per cup
  • Spinach (1 cup) = 4g per cup
  • Sweet potatoes (1 cup, baked with skins) = 4g
  • Green beets (1 cup) = 4g
  • (1 cup) = 3.9 g
  • Mushrooms (1 cup) = 3g
  • Broccoli (1 cup) = 3g
  • Broccoli Rabe (1 cup, cooked) = 3g
  • Mug Bean Sprouts (1 cup, cooked) = 2.5g
  • Kale (1 cup, raw) = 2.5g
  • Zucchini (1 cup sliced) = 2g
  • Cauliflower (1 cup, chopped) = 2g

Protein Vegetarian Dust: Primer

If you are a vegan, it is likely that you will want to invest in a pea protein (or a mixture of pea proteins).

Why does the pea and not the soy, the most common?

There are some studies that show that soy protein, in large quantities, can affect the quality and quantity of sperm in men. There are other studies that show that soy may affect estrogen levels, but this is less consistent. Some studies show it, some do not.

Women probably do not have to worry about these things because even if they change estrogen, you will still be in regular, acceptable rows compared to how much estrogen you normally produce. But I am not comfortable with the ambivalence of the research and the possible consequences to advise to have soy as much of your diet as vegan or vegetarian.

Note that I said "a lot". Having a portion of soybeans per day is not a big deal. So if you want to have tofu once a day, that's good. If you have a spoonful of soy protein once a day, that's okay. You just would not want to have 40-50% of your protein intake from soy. This is probably not a good idea.

However, you may want to invest in a protein mix that is high quality, complete and does not have these issues. The protein from burger or the rice-pea mixture is what you want.

In fact, pea protein is very good at research. It is similar to whey protein in terms of leucine content. A term I've seen shed around is "vegan milk whey," which is about a mixture of 70/30 pea protein and rice protein. You really get a very similar necessary amino acid profile in whey.

In addition to the amino acid profile, we have seen real studies where people perform just as well in terms of changing body fat (body fat) and performance when eating pea protein after a workout compared to whey.

The one thing to note about peas / rice blends is that they bulk too. No matter how much water you add to it, it will have an earthy flavor. The mixture is quite filling, I have found, but drinking can feel a little tiring due to this sense in the mouth. If you are familiar with whey protein, which is very thin, it will be different from what you are used to.

One way to do this is to mix small amounts of boke powder into things like peanut butter and jelly sandwiches. You can not put a huge amount in there or you may start getting a little bit odd and weird, but walking in a while will help you increase your protein meals in your meals – and save you from having to drink the shake after the shake.

How To Determine If A Vegetarian Diet Works For You

When your goal is muscle building, start by watching your weight. You will also want to track the performance of your training. If the weights you use or copies you can perform, go up or down, it can tell you a lot about how well your lifestyle supports your goals.

But remember: external goals are not the only thing that matters. You also have to live in the body you build every day. Create a rating scale for yourself, say, from 1 to 5. Every day, evaluate how you feel about the quality aspects of your life. This includes:

  • sleep
  • energy
  • Hunger
  • disposal
  • mental clarity
  • training quality or enjoyment

These subjective assessments are important. Also, while it's a bit uncomfortable to talk, you might want to watch even if it's easier or harder to use the toilet. Αν τρώτε κατάλληλα και πίνετε αρκετό νερό, θα πρέπει να γίνει ευκολότερη.

Ενώ είμαστε σχετικά με το θέμα, εδώ είναι ένα άλλο πράγμα που πρέπει να σημειωθεί: Όταν αυξάνετε την κατανάλωση λαχανικών σας, μπορεί να αντιμετωπίσετε μια αύξηση του φυσικού αερίου. Πραγματικά, αυτό ισχύει όταν κάνετε μια αλλαγή μεγάλης κλίμακας στη διατροφή σας. Δύο πράγματα που πρέπει να σημειώσετε:

  1. Δοκιμάστε το Gas-X (είναι ένα lifesaver).
  2. Συνήθως, τα πράγματα πρέπει να αρχίσουν να εξομαλύνουν, καθώς το μικροβιοκτόνο του εντέρου σας εξοικειώνεται περισσότερο με αυτό που παίρνετε. Ίσως παρατηρήσετε βελτίωση σε διάστημα μερικών εβδομάδων έως ενός μήνα.

Τα ενεργειακά σας επίπεδα δεν πρέπει να κυμαίνονται τόσο πολύ, αν το κάνετε σωστά. Εάν αισθάνεστε πραγματικά μακριά, παρόλο που τα μακροθρεπτικά συστατικά σας και οι συνολικές σας θερμίδες είναι οι ίδιες, αυτό μπορεί να υποδηλώνει κάποιο είδος μικροθρεπτικών προβλημάτων. Αυτό δεν συμβαίνει πάντα, αλλά αξίζει να παρακολουθήσετε. Αν το ζήτημα είναι επίμονο, δοκιμάστε μια εξέταση αίματος.

Για τη μακροπρόθεσμη επιτυχία, να είστε σαφής για το γιατί θέλετε να είστε χορτοφάγος

Κάθε φορά που αρχίζω να μιλάω σε κάποιον που θέλει να κάνει μια στροφή προς μια χορτοφαγική ή vegan διατροφή, αλλά που ενδιαφέρεται επίσης για αθλητικές επιδόσεις, το πρώτο πράγμα που ζητώ είναι: Γιατί θέλετε να το κάνετε αυτό;

Μια κοινή απάντηση είναι, "Λοιπόν, γνωρίζουμε ότι οι χορτοφαγικές δίαιτες είναι καλύτερες για την υγεία και την απόδοση. "Εκεί πρέπει να σταματήσουμε και να εξετάσουμε αντικειμενικά τι γνωρίζουμε πραγματικά για τις χορτοφαγικές δίαιτες.

Υπάρχουν δύο πράγματα που συχνά παραγκωνίζουν τις απόψεις των ανθρώπων:

1. Το πρόβλημα "τριαντάφυλλα". Είναι φυσικό οι άνθρωποι να βλέπουν μόνο τα θετικά στοιχεία, ειδικά όταν οι ηθικές τους πεποιθήσεις τον οδηγούν. Κάποιος που προωθεί τη χορτοφαγική διατροφή ή πιστεύει ότι είναι ανήθικο να μην τρώει χορτοφάγους, μπορεί να τονίσει ή να αναγνωρίσει την έρευνα που δείχνει ότι οι χορτοφαγικές δίαιτες είναι πιο υγιείς.

2. Το πρόβλημα των μεταβλητών μεταβλητών. Όταν εξετάζετε το ευρύ φάσμα της ποιοτικής έρευνας, βλέπετε ότι, ναι, οι χορτοφάγοι είναι πιο υγιείς και ζουν περισσότερο σε σύγκριση με τον γενικό πληθυσμό. Το πράγμα είναι ότι ένα άτομο από τον γενικό πληθυσμό δεν είναι κάποιος που πραγματικά σκέφτεται για αυτό που τρώει, εκτός από ίσως να ρωτήσει: "Θέλω περισσότερο αλάτι σε αυτό;"

Έτσι, στις μελέτες αυτές, μόλις κοιτάξετε έναν χορτοφάγο, εισάγετε κάποιον που έχει λάβει σοβαρή απόφαση για τη διατροφή του. Αυτό σημαίνει συνήθως ότι είναι πιο προσεκτικοί στην υγεία τους γενικότερα. Είναι συνήθως πιο ενεργοί. Πίνουν και καπνίζουν λιγότερο. Είναι περισσότερο ενήμεροι για την πρόσληψη θερμίδων. Συνήθως έχουν χαμηλότερο ΔΜΣ. Όλα αυτά τα πράγματα προβλέπουν μεγαλύτερη ζωή και καλύτερη υγεία. Έτσι ναι, σε σύγκριση με το γενικό πληθυσμό, οι χορτοφάγοι συνήθως βελτιώνονται.

Εδώ είναι το "αλλά." Αλλά όταν οι ερευνητές παίρνουν συγκριτικούς ελέγχους σε χορτοφάγους (δηλ. Ανθρώπους που σημειώνουν τα άλλα κουτιά για λιγότερο πόσιμο / κάπνισμα, χαμηλότερα επίπεδα ΒΜΙ υψηλότερης δραστηριότητας κλπ.), Αρχίζει να ξεπλένει αυτές τις διαφορές. Δεν βλέπετε τέτοια δραστικά οφέλη για την υγεία.

Αυτό δεν σημαίνει ότι μια χορτοφαγική διατροφή δεν μπορεί να είναι υγιής. Η πρόσληψη φρούτων και λαχανικών είναι εξαιρετικά σημαντική για την υγεία. Αλλά μπορείτε να φάτε κρέας, φρούτα και λαχανικά, και επίσης να είστε υγιείς.

Θα έλεγα ότι το μόνο "επιχείρημα που βασίζεται σε τεκμήρια" για να κάνει μια φυτική διατροφή θα ήταν πιθανώς για ηθική – και ακόμα και τότε, πρόκειται να είναι υποκειμενική και συγκεκριμένη για την προσωπική σας ηθική.

Σας ενθαρρύνω να αξιολογήσετε τις δικές σας πεποιθήσεις. Καταλάβετε τι νιώθετε πιο άνετα με την ηθική. Αντί να προσπαθείτε απλά να ακολουθήσετε το σχέδιο κάποιου άλλου, αναρωτηθείτε: "Τι προσπαθώ να ολοκληρώσω;"

Χορτοφαγική δίαιτα για τη δημιουργία μυών: Γρήγορες σημειώσεις

    • Η οικοδόμηση μυών σε μια χορτοφαγική διατροφή είναι πολύ πιθανή. Οι βασικοί κανόνες είναι οι ίδιοι: Τρώτε λίγο περισσότερο, δώστε προτεραιότητα στις πρωτεΐνες, απολαύστε επαρκή ανάπαυση και ύπνο και, στη συνέχεια, κάντε κλωτσιές στο γυμναστήριο.
    • Εάν είστε ένας ευέλικτος, πεσεταριανός, χορτοφάγος, έχετε πολλές επιλογές για να πάρετε επαρκείς πρωτεΐνες. Η πρωτεΐνη ορού γάλακτος είναι φίλος σου. Το ελληνικό γιαούρτι και τα αυγά.

Θέλετε να δείτε πώς οι προπονητές στο Born Fitness χτίζουν χτίσιμο ενός χορτοφαγικού μυϊκού σχεδίου; Συμμετοχή στο εργαστήριο Born Fitness. Είναι εντελώς δωρεάν. Και κάθε λίγους μήνες οι προπονητές δοκιμάζουν ένα νέο πείραμα. Μπορείτε να εγγραφείτε παρακάτω.

READ MORE:

Οι καλύτερες πηγές πρωτεϊνών

Ο μύθος για το καλύτερο σχέδιο διατροφής (και πώς να βρείτε τι λειτουργεί για εσάς)

Κερδίζοντας τον πόλεμο στην πείνα: Πρακτικές λύσεις για την υπερκατανάλωση τροφής