You can gain muscle without protein, says Jerry Brainum in his book "Natural Anabolics." In fact, bodybuilders do not need protein per se, but they do need amino acids, the building blocks of proteins. For those who follow a vegetarian diet and want to avoid meat and other animal products, amino acid supplements can provide the necessary nutrients for muscle recovery and repair. Keep in mind that other foods such as beans, grains and vegetables also contain amino acids, though they rarely provide complete sources of protein.
Step 1
Combine grains, beans and vegetables in synergistic pairs to provide all the amino acids at your daily meals. For example, foods such as rice and beans make an excellent pair because they complement each other to provide all of the essential amino acids needed for muscle recovery. From these eight aminos, the body can synthesize the others required for gaining muscle. Foods such as quinoa and pea protein also provide excellent sources of amino acids.
Step 2
Take an amino acid supplement, equivalent to 20 to 30g of protein, 30 minutes prior to resistance training. Examples of these supplements include amino acid tablets and branched-chain amino acids, or BCAAs. Try 5g to 10g BCAAs and a full serving of free-form amino acids. In addition, have some low-glycemic carbohydrates such as oatmeal, fresh fruit, brown rice or sweet potatoes 60 minutes prior to your training session. Also, consider taking 3 to 5g of creatine monohydrate, 3g of L-arginine and 1 tbsp. of MCT oil (medium-chain triglycerides) to further fuel your workout.
Step 3
Sip from a water bottle containing amino acids and other supplements that can inhibit muscle protein breakdown and trigger protein synthesis, or muscle building. Intra-workout supplements have become popular because they provide nutrients the body needs during a workout. "Homemade Supplement Secrets" author Jeff Anderson recommends 10g of L-glutamine and 5 to 10g of additional BCAAs for this purpose. Adding 20g of the carbohydrates waxy maize or maltodextrin may further support muscle gains.
Step 4
Drink a recovery blend immediately after your workout. This mix need not contain any whole protein from meat, eggs, dairy or soy. However, it must contain the essential amino acids lysine, methionine, phenylalanine, threonine and tryptophan. Known as the essential amino acids, these nutrients fuel muscle building alone with the BCAAs leucine, isoleucine and valine. You can also take amino acid tablets, an additional 5 to 10g glutamine and BCAAs, and 3 to 5g of creatine to further support muscle recovery. In addition, eat 60 to 100g of carbs from high-glycemic sources such as waxy maize, dextrose and/or maltodextrin.
Tips and Warnings
- If you want to avoid using dietary supplements, choose whole foods that contain high amounts of the suggested ingredients. For example, golden peas and dark chocolate contain high amounts of L-arginine, and spinach contains some L-glutamine.
- Consult with your doctor before beginning a vegetarian diet or using any dietary supplements.
Things You'll Need
- Amino acid tablets
- Branched-chain amino acids
- Creatine monohydrate
- L-arginine
- MCT oil
- L-glutamine
- Essential amino acids
- Waxy Maize
- Dextrose
- Maltodextrin
References
- "Natural Anabolics"; Jerry Brainum; 2006
- "Muscle & Performance"; Going Green; Kimberly Retzlaff; 2010
- "Homemade Supplement Secrets"; Jeff Anderson; 2008
- "Muscle & Fitness Presents 2010 Edition: The Ultimate Supplement Handbook"; The Carb Rater; Jordana Brown; January 2010
- "Muscle & Fitness Presents 2010 Edition: The Ultimate Supplement Handbook"; Supplements 101; Jim Stoppani, PhD; January 2010
- "Muscle & Performance"; Aminos A-Z; Jordana Brown; February 2010
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