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.
Today there are more than enough vegan sources of protein that will result in muscle mass gains when applied properly in a sound resistance training program. Timing of meals and resistance training for strength/hypertropy are the most important things to consider. Of course, genetics is also a factor. But since you can’t change that, you need to apply the science behind the exercise.
Oh, and I have been eating a vegan diet for over 30 years. (Just never really liked milk and meat) I work with college and high school athletes who have trouble matching my energy and strength. And I am not a large person. It is not in my genetics. If you want more advice, contact me through my profile or website. www.hawaiifitnessacademy.com .
Good answers. It’s certainly possible. With a vigorous resistance training regimen (no more than 12-15RM) combined with eating a diet that provides complete proteins (grains + legumes, e.g., a peanut butter sandwich) it is possible to stimulate skeletal muscle hypertrophy. There are a number of vegetarian (consider including dairy and eggs) athletes who’ll attest to this fact.
Definitely vegetarian diet can work to increase the muscle mass. People adopt this diet for different reasons including heart health, ethical concerns and religious views. Some people adopt it to lose weight, but gaining weight with vegetarian diet can be challenging. You need to add certain foods that can increase body mass or muscle without any side effects. You can prepare healthy vegetarian diet chart based on the tutorial of health experts like Boris Wolfman – http://boriswolfman.co.il/%D7%90%D7%A8%D7%95%D7%97%D7%94-%D7%98%D7%91%D7… and add some important things like dairy products, starches, bananas, tropical fruits, soy products, nuts, seeds, protein shakes and many more in your daily routine.