Vegetarian And Build Muscle
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| vegetarian bulking meal plan |
Usually the first criticism of vegetarians (who don't eat meat) and vegans (who don't consume any animal products) is that they can't be healthy - and even less muscular - because of a probable protein deficiency. Likewise, with all these misconceptions, many vegetarians themselves wonder if it is possible to build muscle by a vegetarian bulking meal plan. So we decided to answer this famous question: Can we be vegetarian and muscular? Is there vegetarian bulking meal plan?
Many people (especially those who are not vegetarians) think that proteins can only be found in meat, fish, shellfish or any other animal flesh, and that therefore vegetarians are necessarily deficient. Which is completely false. In our environment, many foods of plant origin are high in protein, without being composed of animal flesh. The only thing they need to watch out for is their intake of vitamin B12, which is almost exclusively concentrated in animal products.
Although available in nuts and some seeds, it is not present enough to maintain proper levels. Therefore, supplementing yourself with B12 is necessary when you are a vegetarian or vegan. Vitamin B12, also called cobalamin, is essential for growth, the functioning of the nervous system, the formation of red blood cells and the overall cellular functioning of the human body. In other words, it is an essential vitamin for the proper functioning of the human body.
Can a vegetarian replace animal protein?
As we said above, there are foods rich in protein, which can replace the consumption of meat. In fact, to build muscle mass, the body needs specific amino acids that we find in proteins, regardless of their origin (animal or plant). However, animal protein (which has essential amino acids) results from a combination that cannot be made in plant protein. However, in order to consume enough protein for good muscle development, a vegetarian has several choices available to him:
-A vegetarian will be able to maintain himself in very good health with vegetable proteins, but it will be more difficult for him to develop muscle, but not at all impossible. However, by supplementing correctly with "vegetable" protein made from chickpeas or soy for example or with synthetic "animal" protein (milk protein called whey, available as a food supplement, in powder) , the training of the muscles will be done in a much simpler way.
-It is also possible to combine plant and whole grain proteins (which are taken one by one, only have so-called "simple" amino acids), which - when combined - can provide a good balance of so-called "essential" amino acids.
-Unlike a vegan, a vegetarian can consume eggs and milk. These foods have animal proteins and make it possible to supplement vegetable proteins. So, by eating eggs, dairy products, grains and legumes, the body has everything it needs to build muscle. It is possible to eat up to 6 eggs per day without having any harmful effects on your cholesterol. On the other hand, dairy products should be consumed sparingly (too much consumption is not good for your health). You can however consume 1 to 2 per day. Give preference to sheep's or goat's milk and cheese, which digest much better.
Good to know:
an absence of animal proteins can lead to zinc deficiencies, which - in the long term - can become very unhealthy (appearance of spots on the skin, brittleness of the hair, weakening of the immune system, general fatigue of the skin). body and loss of appetite). However, zinc is mainly found in animal products and in particular oysters.
However, it is possible to compensate for this loss by eating lentils or wholegrain bread (whole grains also count). If you are ever in doubt, do not hesitate to have a total blood test, to be sure you are not suffering from a deficiency. If ever, this should be the case, there is always the solution of the cures of dietary supplements concentrated in zinc.
Example of a vegetarian bulking meal plan
Here is an example of a eating routine that you can put in place - as a vegetarian - if you want to build muscle mass. All of the foods mentioned can be replaced by others with the same energy intake.
For breakfast (9 a.m. at the latest):
- 2 to 3 whole eggs (scrambled eggs, omelet, boiled eggs, etc.)
- 150 grams of buckwheat flakes
- 1 portion of cottage cheese with 0% fat (between 150 and 200 grams)
- An orange or a banana
For the morning snack (essential on training days):
- 50 grams of almonds or walnuts
for lunch (1 p.m. at the latest and earlier if you haven't had a snack):
- 150 grams of cooked lentils
- 150 grams of brown rice (the 150 grams must be weighed before cooking)
- 200 grams of broccoli (for fiber intake / to adapt according to your appetite)
- Simple seasoning: limit salt and pepper. Use mainly olive oil.
For the afternoon snack (again essential on training days):
- 50 grams of almonds or walnuts
For dinner (8 p.m. at the latest):
- Again 2 to 3 whole eggs (in omelet, scrambled eggs, according to your tastes…).
- 150 grams of quinoa (weighed before cooking)
- 150 grams of ratatouille
- A fruit of your choice (preferably a banana, the orange being far too high in vitamins for dinner).
How do vegetarians train?
I have good news for you. If you can adapt your diet to your exercise, you can do any "classic" workout. A vegetarian will thus be able to benefit from the same muscle gains as an omnivore.
The important thing (especially not to forget) is rest after training. Whether you are a vegetarian or not, you will put a lot of stress on your body during your workouts. Therefore, sleep, as well as good phases of rest are essential. In fact, it is not during exertion that your muscles increase in size, but during the phases of rest, which occur after exertion. Sleep is important when doing weight training.
Food supplements for vegetarians
As we said several times in the article, if you are a vegetarian and are worried about not getting enough protein, you can use food supplements (you need it in your vegetarian bulking meal plan). Here are the supplements you can choose from.
1- Protein powder:
there are several types of vegan protein powder made from peas, rice, hemp, sunflower or even mixtures of vegan proteins. It is a practical and easy to use solution. What's more, some of these protein powders are fortified with vitamin B12. A rather ideal complement therefore for vegetarians!
2- The seaweeds:
They are rich in protein and essential amino acids. In particular klamath, chlorella and spirulina. Available in powder or tablet form, spirulina is probably one of the most popular dietary supplements for vegetarians and vegans. It would contain two forms of vitamin B12, the first inactive but the second is an active form of vitamin B12 called methylcobala.
3- Plant-based BCAAs:
Amino acids similar to those you will find in meat and which are necessary for the proper development of muscle. BCAAs will increase your rate of protein synthesis.
4- Whey:
it can be consumed by vegetarians because it comes mainly from dairy products, but not by vegans who therefore do not consume eggs or dairy products. There are two types of whey: Whey Isolate and Whey Hydrosolate. The second is the best (in terms of amino acids), but also the most expensive. It all depends on your means. There are also protein powder made from egg or even peas, chickpeas, hemp or soy. The latter are very popular with vegetarian and vegan athletes.
Models to follow: bodybuilders and vegetarians
Today there are some very well known bodybuilders who stick to a vegetarian or even vegan diet. Their testimonials, experiences and training are very easy to find on the internet. If you need to remember names, remember the following:
- Billy Simmonds: Mister Natural Universe of 2009
- Jim Morris
- Patrick Baboumian (who became Vegan), named Germany's strongest man in 2011
- Frank Medrano, well known on social networks for his performances in Calisthenics
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