High Protein Vegetarian Foods for Muscle Building

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high protein vegetarian foods for muscle building

Vegetarian Foods for Muscle Building written by: felistus4 Can vegetarians build muscle is the first question asked by almost every vegetarian that doesn’t want to be stick thin their entire lives. While this is a very common concern for most vegetarians who want to build muscle, the truth is that most people don’t get good information. Here I’ll show you how you can build muscle, even if you are a strict vegetarian.

There have been many people who have built muscle while following a vegetarian diet. One of the most famous vegetarian muscle men is a guy named Bill Pearl. Pearl is a very famous vegetarian body builder who even went on to win Mr. Universe in 1953 and 1971. Bill Pearl eats eggs and dairy products; he is a Lacto-Ovo vegetarian.

The foods you eat

If you eat eggs and dairy and are a Lacto-Ovo vegetarian like Mr. Pearl, then you are in luck. Eggs are a great muscle building food. Eggs are high in protein and healthy fats that help your body rebuild muscle fibers. Cows milk also contains these healthy fats and proteins.

For the strict veggie lovers

If you are a strict vegetarian, there are a few steps you can take to be certain that you will still build muscle mass.

Protein Intake

If you want to build more muscle, you should consider adding a protein supplement. You should also try to eat tofu and soy milk in your meals to get enough protein to build muscle.


Chances are, you probably need some healthy fats so you should consider adding nuts like almonds, cashews and pistachio nuts to your diet. Another great source of healthy fat is flax seed oil which also contains an essential amino acid called linolenic acid.


Many vegetarians may look healthy but are often slightly vitamin deficient, specifically vitamin B12. Add a B12 supplement to your diet for more energy or consider drinking soy or whey meal replacement shakes that contain 1/3 or more of your daily vitamins and minerals.

Can Vegetarians build muscle? Of Course. It may not be the perfect diet for body building, but you can do it if you follow the above advice. All you need now is a good muscle building plan.

Protein is definitely one of the most important “macro nutrients” you need to build muscle and to help you recover from your strength training. Most experts recommend at least 1g per pound of bodyweight each day.

However, most of the advice for getting protein includes eating stuff vegetarians and vegans can’t – if that describes you, read this article for muscle building nutrition advice for vegetarians and vegans

In What Way Vegetarians & Vegans Eat?

Nearly everyone consume a lot of vegetables, legumes, fruits, tofu and soy. Several kinds eat eggs & dairy products too. But no animal flesh (meat, fish or poultry).

* Lacto Vegetarians. Eat dairy, but no eggs and no animal flesh.

* Ovo Vegetarians (or eggetarians). Eat eggs, but not animal flesh and dairy products.

Complications You’ll Encounter With Vegeterianism & Veganism.

Vegetables and fruits are excellent for fiber, vitamins and minerals. Green vegetables are great too because they increase your alkalinity levels and neutralize acidic foods like meat. Here’s a few “problems” you’ll run into eating like this though:

* Allergic reactions – As a consequence you can smash into lactose intolerance, acne, or other allergic reactions from all the dairy food if everything you eat is eggs and dairy products for protein

* Low Testosterone – meats, eggs, and dairy have saturated fat and cholesterol which increase testosterone. If your T levels are low you’ll have less muscle, less strength, less energy, lagging libido, higher body fat, and less of an “ambition”

If you’re lacto and/or ovo it’s trouble-free. Just don’t eat meat and follow my other eating healthy rules to get your protein: cheese, milk, whey protein, eggs, and all that. If you’re vegan, there’s several fresh sources of protein:

* Beans. Lima, mungo, winged, fava, kidney, hummus, garbanzo, black …

* Legumes. Cow peas, chick pea, snow peas, lentils, peas …

* Whole Grains. Brown rice, oats, quinoa, granola, bread

* Protein Powder. Soy protein, hemp protein, rice protein

* Milk. Soy milk, rice milk, plant milk, coconut milk, almond milk …

* Soy. Soy cheese, deli-style soy meats, soy milk, soy beans, tofu …

* Nuts. Cashew, Peanuts, peanut butter, walnuts, almonds …

For sure, you’ll be ready to use these protein heavy foods into a meal that may make your taste bud content and your body leaner.You want to become more experimental in your cooking and attempt to incorporate recipes which will for sure make you leaner.


Source: Mensfitness.com