How do vegetarians gain muscle? As you know, the main building material for muscles is protein, and the main sources of protein are food of animal origin. Can those who give up meat, fish and even dairy products, those who follow a strict plant-based diet, can increase muscle mass? It turns out they can. Plant foods also contain proteins and amino acids – somewhere more, somewhere less. Vegans formulate their diets in such a way as to eat those vegetables, fruits, legumes and other plants, which contain the most protein.
The presence of amino acids is also taken into account: the set of muscle mass of a vegetarian cannot do without lysine, valine, lecine and isoleucine, treoline and tryptophan, phenylalanine and methionine.
Features of sports nutrition for vegetarians and vegans
The intensity of training, their number, an increase in loads does not allow plant food to fully meet the body’s needs for proteins and amino acids. Legumes also do not save – frequent consumption of peas or beans can lead to serious problems with the gastrointestinal tract. So what to do?
It is easier for vegetarians than for vegans - they drink milk, so the main sports nutrition for a vegetarian for gaining muscle mass is protein shakes made from soy isolate and whey protein. There is plant protein - this type of protein is taken from the green algae spirulina, sunflower, soy, rice and other sources of non-animal origin.
Creatine and BCAAs are suitable for both vegans and vegetarians. It increases endurance during workouts, prevents the body from getting tired prematurely.
You also need pre-workout complexes that stimulate the correct activity of the central nervous system, improve the results of training.
Vitamin and mineral complexes are no less valuable, they ensure the functioning of all body systems in a normal mode, improve the condition of hair, skin, nails. Vitamin B12 is especially important.
When thinking about how to build muscle as a vegetarian, do not forget about L-Glutamine. It is easily absorbed and helps to recuperate after exercise. This vegan supplement is added to smoothies, cereals, and cold drinks.All vegetarian meals can be divided into 2 categories – pre-workout and post-workout. The first include BCAA, beta-alanine, creatine. The second is protein and glutamine. When buying vegetarian sports nutrition, you need to make sure that it is made with non-GMO products. By the way, vegan protein isn’t just for those who don’t eat animal foods. It is great for athletes, bodybuilders who are allergic to dairy products.