How To Build Muscle On A Vegetarian Diet? Factors To Be Remembered!

How To Build Muscle On A Vegetarian Diet

Whenever we think of working out or building muscles, a major diet that comes in our mind is ‘meat’. Our body needs a lot of protein to build muscles and meat is packed with it. So the question is; is it compulsory to eat meat to gain muscle? Or is it possible to build muscle being a vegetarian? It may sound unreal but yes, we can build muscle even if we don’t consume any meat. It won’t be that simple and easy but it surely is possible. All we need to do is; give an extra effort and preparation to eat a balanced diet to get the necessary proteins that our body need.

How To Build Muscle On A Vegetarian Diet?

When we are exercising, our body tends to exhaust fast if we don’t get the right amount of protein. So, it’s important that we consume enough food to provide the energy needed for our body. When we are eating a balanced diet (even its full vegan); our body will get all the essential nutrients and proteins to build muscle. We also need to consider the timing of having a meal and its adequate amount. We need to eat several times a day but the small amount each time to get the right quantity of protein.


As we already know, it’s possible to build muscle on a vegetarian diet. But, there are certain things we must keep in our mind if we want to get the best result. Here are some of the factors to be remembered for building muscle on a vegan diet:

Factors To Build Muscle On A Vegetarian Diet

  1. Quality of protein

We can get protein from various vegetarian foods; however, we need to have the right quality of protein. Proteins are made of building blocks known as amino acids which are responsible for building muscles. Our body also produces few amino acids but there are certain amino acids that are needed to be supplied through balanced food. And these amino acids are responsible for muscle synthesis. Before going for protein, we should know the requirement of our body and if we can digest it. Egg protein is one of the best proteins for vegetarian that can contribute a lot for muscle building. There are other plant-based foods like nuts, legumes, tofu, soy milk, beans, etc which are rich in high quality of protein.

  1. Focus on Different Source of Foods

Even though protein is the most essential need for muscle building, we can’t afford to lose focus from other essential sources. We also need to take enough amount of carb to get that desired body. A balanced diet must also contain the right quantity of calories needed for the body. We need to focus on foods and eat enough food to energize our body when we are working hard to build muscle. That’s why it’s better to make a meal plan to make sure our body gets enough of everything.

  1. Carbohydrates


Can we build muscle when we don’t have any energy to exercise? Of course not! Carbohydrates are the main source of energy and super essential factor to train our muscle. Therefore, we should not be afraid of taking carbs but in an adequate amount. After an intense workout session, carbs help to grow muscle by absorbing proteins. We can get high quality of carbs in avocado, brown rice, nuts, bean and so on.

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  1. Calcium


If we want to keep our bones strong and healthy, we need to find ways to get the right amount of calcium from vegan foods. It’s obvious that one should have strong bones in order to build muscle. Thus, we need to eat foods that are rich in calcium like kale, almonds, navel oranges and figs. Furthermore, we also need to intake Vitamin D which helps to absorb calcium in our body. For this, we can take fruits packed with Vitamin D or simply enjoy a decent amount of sunlight.

  1. Eat Meal on Regular Time basis

It’s crucial that we keep on eating within a few hours to make sure our body is fueled to function properly. We should have a small amount of protein but in regular interval of time. It’s also significant to eat the meal before and after the workout which can help a lot to grow muscle.

There are other several factors that play important roles when a vegetarian wants to build muscle. Hence, we need to keep in mind that if we plan a balanced diet, it is not impossible to build muscle without eating any meat.


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