Click HERE to Find Out How You Can Build
Muscle & Lose Fat By Eating Plants
It
is common knowledge that the most potent sources of proteins for muscle building and development come from animal
meat such as pork, lean beef, poultry, and fish.
So,
does this necessarily mean vegetarian bodybuilders and athletes don’t
stand a chance at achieving that lean and chiselled physique?
Of
course not!
Just
take a look at horses, cattle, gorillas, rhinos, and oxen: they are among the
strongest and most muscled animals you’ll see, yet they’re herbivores, meaning
they get all their energy and sustenance from plants.
For
humans, a well-planned, protein-rich diet that’s high
in calories can largely help with muscle development. Whole grains, legumes, seeds,
and nuts as well as certain fruits and vegetables are the best nutrient sources for vegans and vegetarians.
What is most important
is that there must be a highly nutritious diet that provides a calorie surplus and that you hit the
weights hard enough to stimulate the muscle to grow.
The 3 Most
Important Nutrients You Need to Build Muscle
To
achieve a lean and chiselled physique, you will need the right nutrition, proper training, and a great deal
of discipline and commitment.
Building
muscle requires a strict and well-planned diet consisting of the three most
important muscle-building nutrients: proteins, carbohydrates, and fats.
Proteins
If
you’re targeting to build muscles in all the right places, your body should
receive a constant supply of protein all day long. Proteins are your
main source of energy, and the body needs lots of it to perform vital
functions.
Proteins are also crucial for building lean muscle mass and replacing aging or damaged cells
in the body.
Proteins are created in the body by the
condensation of amino acids, which are the main building blocks of
tissues and muscles. Without amino acids, it would be impossible to build, maintain, and repair muscle tissues.
There
are 20 known amino acids, which are classified as essential and non-essential.
Nine of these are essential and must be obtained by eating certain foods
because the body cannot create them on its own.
The
other 11 are non-essential, meaning they already exist and are synthesized by
the body.
Carbohydrates
Carbohydrates
function primarily to provide the body and brain with energy. It is important
for the body to receive an adequate amount of carbs to promote fat metabolism
and spare the use of protein for energy.
It
is worth mentioning, however, that you should choose your carbs wisely. Take
more of complex carbohydrates like cereals, whole grain, and legumes — it takes
more time for the body to digest them, so they can provide you with continuous
energy for extended periods.
As
a point of reference, your daily calorie intake should comprise between 50-60
percent complex carbs.
Fats
Fats
are among the most misunderstood nutrients, possibly because of what the term
connotes. Just as there are good and bad carbohydrates, certain fats can be
healthy. In fact, fats are among the best sources of energy.
Compared
to carbohydrates and protein, fats (also known as lipids) contain twice as many
calories in each gram. Because they have high caloric values, fats supply more
energy and enhance your satiety better. They also help protect vital organs and
balance hormonal functions in the body.
Unsaturated
fats are the good fats that come mainly from nuts, seeds, vegetables,
and fish.
Those
coming from plant sources and natural oils are mostly rich in linoleic acid, a
polyunsaturated fat that has been found to lower the risk of heart disease.
If
you’re targeting to build muscle, healthy fat should comprise
approximately 30 percent of your daily calorie intake.
Building Muscle
with Vegetarian Foods
At
first glance, it may seem quite difficult to build muscle and gain mass
following a strictly vegetarian diet. However, you’ll be amazed to learn that
there is a wide selection of plant-based foods that are packed with protein,
healthy fats, and complex carbohydrates that can help with muscle building.
1) Quinoa
Talk
about hitting more than two birds with one stone, and quinoa is it! Quinoa contains ALL nine essential
amino acids that the body cannot produce, making it a totally complete protein
food for muscle building.
Quinoa
is also loaded with complex carbs, making it an ideal energy source for even
the most grueling workout routines.
This
grain crop is grown primarily for its edible seeds and is cooked just like
rice. A cup of cooked quinoa provides eight grams of protein in addition to
iron, magnesium, and calcium, which are all vital for the regulation of muscle
tone.
Extensive studies have
shown that quinoa can enhance production of growth hormone factor-1 (IGF-1),
which is essential to long-term muscle growth.
2) Beans and
Legumes
Legumes
are a class of vegetables that includes beans, peas, and lentils. They are
typically rich in protein and fiber and are a significant source of potassium,
folate, magnesium, and iron.
Kidney
beans, chickpeas, and pinto beans are among the more common options you can
include in a protein-rich, muscle-building vegetarian diet. A cup of chickpeas,
for instance, supplies 40g of protein, 120g of carbohydrates, and almost 8g of
unsaturated fat.
Beans
and legumes also help you achieve optimum digestive health by regulating
bowel movements. Additionally, they boost insulin response and enhance nutrient
absorption, two major bodily functions that are essential for muscle growth.
3) Nuts
Nuts are among the best foods that bring
amazing results when it comes to bodybuilding. They’re crunchy, delicious, and
rich in protein and healthy calories. Almonds and cashews are your best choices
since they’re packed with fats, protein, and fiber.
They
provide high levels of energy and leave you with a calorie surplus even after
hitting the gym.
An
ounce of cashew loads up 150 calories, while a cup of almonds supplies 30 grams
of protein and over 70 grams of unsaturated fats. Take a pack of nuts wherever
you go. They’re convenient to snack on any time of the day.
4) Seeds
Seeds form part of the ideal vegetarian diet
designed for muscle building because they are packed with proteins and fibers.
Additionally, they are rich in essential fatty acids that help reduce
inflammation and enhance the recovery process following your workouts.
Flax
seeds, chia seeds, sesame seeds, and sunflower seeds are among the top choices
of fitness buffs. They usually sprinkle flax seeds or chia seeds on nourishing
smoothies for a perfect post-workout beverage. Seeds also make great additions
to curries and salads.
5) Fruits
While
fitness enthusiasts will normally avoid fruits because they are rich in fructose (fruit
sugar), certain fruits like apples, bananas, cantaloupes, and strawberries are perfect
when you are building muscle.
They
are rich in fiber, vitamins, minerals, and complex carbs (the good kind), which
are all crucial for increasing lean muscle mass. Fruits are best taken at breakfast and
post-workout.
6) Cultured
Non-dairy Foods
Cultured fermented products work like magic
when you’re building muscle because they have more calories and contain probiotics that enhance the digestive process. In so doing, the
body breaks down food quite efficiently, so it is able to absorb maximum levels
of calories and nutrients for muscle building.
7) Leafy Green
Veggies
Much
of our attention is focused on proteins when it comes to muscle building.
However, leafy, green vegetables also play a significant part in attaining that
chiselled look.
In
particular, leafy greens like spinach, kale, and romaine lettuce as well as
avocado, beets, and squash are packed with vitamins, calcium, and folic acid,
which help reduce inflammation, enhance muscle concentration, and offset the
harmful consequences of oxidative stress.
Antioxidants found in leafy greens also help accelerate muscle and tissue repair and recovery.
8) Plant-Based
Protein Powder
Part
of the success of any muscle building program is speeding up results and
preserving the gains. Plant-based protein powders are just the
thing for a highly nutritious source of protein that’s super convenient!
Protein
shakes are perfect pre-workout foods that help boost nutrient
absorption and promote optimal muscle growth.
Because
they contain both carbs and proteins, bodybuilding shakes provide a steady supply of
energy, enhance protein synthesis, and improve blood flow to the muscles.
Additionally,
they help prevent muscle weakness and lessen instances of unnecessary muscle breakdown.
For
more ideas about vegetarian bodybuilding foods for building muscle,
watch this video - How
to Build Muscle on A Vegan Diet - The In-Depth Guide
Author
Bio:
Chris
Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.
V3 Vegetarian
Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and
exercise. This system is designed for vegans and vegetarians only.
A
lot of research has been put in this program. Furthermore, a lot of
professional bodybuilders and athletes tried and tested the program, praising its
progressiveness and efficiency.
The
program is about taking control of your own body and health according to your
potential and needs. And worry not; you’ll get plenty of proteins with this
system. It will boost you with energy, and you’ll feel just a strong as any
carnivore would (perhaps even stronger, depending on how much you invest in
your exercise). It avoids vitamins deficiency and provides you with a lot of
proteins, vitamins, minerals, and antioxidants.
Instead
of saying things like “I think a plant-based diet is good for athletes and
bodybuilders,” the V3 Vegetarian
Bodybuilding System claims “I know a plant-based diet is good for
athletes and bodybuilders, and I have results to prove it.”
To
find out more, visit the website at V3 Bodybuilding –
Vegetarian Bodybuilding Foods for Building Muscle
