Gaining muscle without protein presents a nutritional challenge because dietary proteins contain the needed amino acids for muscle repair, recovery and growth. Moreover, you cannot entirely avoid protein intake because even foods such as fruit, vegetables, beans and grains contain nominal amounts of protein. These proteins, however, do not often provide a complete source of all essential amino acids. For individuals who prefer to avoid meat, dairy and protein supplements, gaining muscle presents a serious challenge. However, you can achieve your muscle-building goals by using amino acid supplements and/or following a protein deprivation diet.
Step 1
Eat five to six meals daily, with half of the calories from low-glycemic carbohydrates and the other half from healthy fats. Examples include carbohydrates such as whole-wheat pastas and breads, brown rice and sweet potatoes. Healthy fats include flax oil, olive oil, avocados, nuts and seeds. According to "Optimum Anabolics" by Jeff Anderson, this protein deprivation diet can build muscle by naturally elevating levels of the anabolic hormones testosterone and growth hormone, which represent a backup system to amino acid intake.
Step 2
Do resistance training workouts three to five days per week to create a muscle gain stimulus. In the book "3-D Muscle-Building" authors Jonathan Lawson and Steve Holman say the best repetition range for muscle hypertrophy or growth falls between 8 and 12 reps per set. Train progressively by increasing the weights incrementally--5 to 10 lbs. at a time--as your strength increases. They also recommend training to failure, meaning you stop your sets only when you cannot perform another controlled repetition.
Step 3
Take an amino acid supplement equivalent to 30g of protein immediately after your workout. Amino acid supplements provide a broad spectrum of these building blocks of protein, including the crucial BCAAs, or branched-chain amino acids. You can also take additional BCAAs--leucine, isoleucine and valine--to improve muscle recovery and results. The amino acid glutamine can also enhance your results and may make up for the lack of protein in the diet, according to "Good News on Glutamine" by Matthew Kadey.
Step 4
Cycle this diet by following it for three weeks, then switch to a higher-protein diet for three to six weeks, says Anderson. This can be done by supplementing with amino acids throughout the day to achieve higher protein intake. Excellent times to take amino acid supplements include morning, between meals, with meals or before bedtime. Also, during higher-protein weeks, you can combine complementary whole food protein sources such as beans and rice to simulate a complete protein source, providing all the essential amino acids.
Tips and Warnings
- Taking in 60 to 100g of high-glycemic carbohydrates such as dextrose, maltodextrin or sugar after workouts can improve your recovery by replacing muscle glycogen, says Jordana Brown in "The Carbo Rater."
- Never train to failure without a spotter. Consult your doctor before beginning a protein deprivation diet or taking any dietary supplements.
Things You'll Need
- Amino acid supplement
- BCAAs
- L-Glutamine
References
- "Optimum Anabolics"; Jeff Anderson; 2004
- "3-D Muscle -Building"; Jonathan Lawson and Steve Holman; 2006
- "Muscle & Performance"; Good News on Glutamine; Matthew Kadey; March 2010
- "Natural Anabolics"; Jerry Brainum; 2006
- "Muscle and Fitness Presents 2010 Edition: The Ultimate Supplement Handbook"; The Carbo Rater; Jordana Brown; January 2010
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