If increase in muscle mass is desired, a hypertrophy oriented stregnth training routine needs to be supported by adequate nutrition.
It is a fallacy to believe that a vegetarian diet is inherently deficient in protein sources. There are plenty of protein options, particularly when the person on a vegetarian diet includes dairy and egg products in their chosen meal plan.
A vegan diet (no animal products at all) requires greater case and planning but there are also plenty of options.
Increasing muscle mass is very possible through a vegetarian diet. However, it is far more difficult to obtain muscle mass as opposed to eating meats. The complexity lies within creating complete proteins which entails eating a variety of different incomplete proteins to create allow for obtain all essential amino acids.
Ultimately for performance – there have been studies that show it is far difficult to keep up with a meat eater.
Fuel the Movement,
In the ACE training manual, this is discussed. Complete protiens are the main drawback for those who exercise and are vegetarian.
Mainly, we want to focus on ingesting foods that provide a complete amino acid matrix for the production of protiens.
Supplements are fine but whole foods can provide a more solid nutrional base for vitamins, minerals and various other nutrients.
This leads us to looking at combinations of foods.
1. Dairy and (whole) grains
2. (Whole) Grains and nuts/seeds
3. Nuts/seeds and legumes
4. Legumes and dairy
5. Legumes and grains
This is a pretty good article. Do some research on the subjuct and see
what works for you.
Ab-Sutra Health and Fitness Coaches
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