Vegetarian diets include three categories: lacto-ovo-vegetarian, lacto-vegetarian and vegan. Lacto-ovo-vegetarians consume both dairy products and eggs, making it the least challenging to follow for building muscle. Lacto-vegetarian diets include dairy products and vegan diets exclude all forms of animal products. The most important components of building muscle are eating enough calories, enough protein and being consistent with weight training workouts. When carefully planned, vegetarian diet components can provide enough energy and protein to properly assimilate muscle.
Low-Fat Dairy Products
Incorporating low-fat dairy products into both pre- and post-weight training meals can assist in building muscle. Dairy products consist of complete protein and provide approximately 12 to 15 grams of protein per serving. Vegetarian athletes and muscle building enthusiasts require 1.3 to 1.8 grams of protein per kilogram of body weight. Consuming the protein within one hour post-workout is critical for proper muscular recovery. Vegans should consider soy protein products as an alternative to dairy.
Whole Grains and Complex Carbohydrates
Whole grains such as oats, whole wheat, brown rice, millet and quinoa are necessary in providing fiber, B-vitamins, vitamin E and magnesium. Whole grains are complex carbohydrates and are made up of long strings of glucose molecules, which are linked together and broken down slowly in the body. This food group is essential for athletes and those seeking to build muscle, as complex carbohydrates provide a slow and consistent fuel source during workouts. Starchy vegetables such as sweet potatoes, white potatoes, peas and corn are also categorized as complex carbohydrates.
Beans and Legumes
Beans and legumes including black beans, adzuki beans, lentils, edamame, chickpeas and soy nuts can be easily combined with grains and vegetables to form complete proteins in the body, which can then be used to build muscle. These foods must be consumed within a few hours apart or, ideally, at the same meal for optimal complete protein formation.
Eggs and Alternatives
Lacto-ovo-vegetarians consuming eggs benefit from their highly bio-available form of protein and other nutrients. Egg whites can be consumed with any meal; however the yolk of the egg should limited to one to two total per day. An alternative protein source for lacto-vegetarians would be a convenient whey protein powder. For vegans, brown rice or hemp protein powders can also be used to make smoothies or to add to oatmeal.
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