Muscle mass development muscle mass development - nutrition

In the previous lesson we reviewed some of the myths surrounding the vegetarian diet. One of them is the belief that vegetarians are thin and cannot develop muscle mass, this statement is unfounded. Although the vegetarian diet, like many others, favors weight loss, not all its followers are thin, since this condition depends on factors beyond food, such as metabolism or body type [ectomorph, mesomorph or endomorph].

In addition, and in relation to the central theme of this guide, vegetarians can develop muscle mass, proof of this are many fitness figures and celebrities who follow this type of diet and have enviable physiques.

Protein

The misconception that vegetarians cannot gain muscle mass stems from the lack of meats in their diet, which are the primary source of animal protein. Protein is key to muscle growth, and while it is true that meat eaters have an easier time of it, vegetarians can do it too.

There are several sources of protein in the vegetarian diet, such as eggs [animal protein], nuts, legumes, among others.

A basic rule of thumb for gaining muscle mass indicates that 2 grams of protein are needed for every kilogram of body weight. So someone weighing 80 kg should consume 160 grams of protein per day.

The challenge arises when we look at the protein content of nuts and legumes, which is relatively low. At first glance, it would seem that a vegetarian would have to eat huge amounts to reach his or her protein goal, but this is not necessary. Dairy products, which are allowed in the vegetarian diet, are an excellent source of additional protein.

Fats

Not all fats are bad for the body. In fact, there are healthy fats that should be included in a vegetarian diet, especially if the goal is to increase muscle mass. Some foods rich in these healthy fats are avocado, olive oil and olives.

For fats, the recommended formula is 1 gram per kilogram of body weight.

Carbohydrates

Carbohydrates are also important in the development of muscle mass, although they should be consumed in moderation. It is advisable to opt for whole-grain carbohydrates such as whole-grain flours, pasta and rice, as well as seeds and potatoes.

Recommended foods

Here is a list of foods that you can include in your vegetarian diet to promote muscle mass gain:

• Whole wheat bread - 7 slices [170 grams] - 14 grams of protein.

• Soy milk - 1 glass [200 ml] - 4.6 grams of protein.

• Lentils - 20 grams - 6 grams of protein.

• Tofu - 60 grams - 4.2 grams of protein.

• Brown rice - 20 grams - 2 grams of protein.

• Vegetables and fruits - 6 servings - 10 grams of protein.

• Quinoa - 50 grams - 8 grams of protein.

An example of a simple meal using these foods could be:

• Protein smoothie with soy milk and fruit of your choice.

• Whole wheat bread sandwich [2 or 3 slices] and a grapefruit.

• Baked potato with avocado and legumes.

• Steamed vegetables with 30 grams of lentils or brown rice.