Can Vegetarians Build Muscles?
First of all, I want to clear this up, in this post will be talking about vegetarians, not vegans (Will cover the vegan diet soon). To be specific, those who can have dairy products Now secondly, do you need to eat animal products to build muscle gain? No not necessary, A well-planned vegetarian diet can give you equal results. With regards to vegetarians, there are limited lean protein sources (protein sources which are high in protein and low in carbs and fats) that come from soya and dairy. And yes, lentils, seeds, nuts, quinoa, broccoli, peas are not the lean sources of protein because they have more of other nutrients that are carbohydrates and fats. Soya itself is not a high-quality complete protein that is it does not have all the amino acids (https://link.springer.com/article/10.1007/s11746-015-2655-y) but the lean sources of protein from soya are soya chunks and tofu. Dairy products do have a complete amino profile just like any other animal product and a lean source of protein from dairy is whey protein. (https://www.cambridge.org/core/services/aop-cambridge-core/content/view/S0007114559000538) So if well planned and taken enough dairy product along with the combination of some soya products to complete protein requirement (1.2-2 gms/kg body weight) then you are almost par with someone having animal products for protein. Of course, they will be having more choices but lack of alternatives does not mean vegetarians can not build muscle without animal products. Takeaway - Being a vegetarian, you can also build muscle mass similar to a nonvegetarian with a well-planned diet. Cheers!! #fittr #fitness