A common misconception among new fitness enthusiasts is that in order to build muscle quickly, you must eat plenty of meat for protein. But the fact is, while protein does play a vital role in building muscle, most vegetarians in the United States already get more protein than they need.
What’s more, as we’ve said again and again, the timing of your protein intake is just as important – if not more so – than the amount you’re consuming. Allowing your muscles to absorb protein right after working out is incredibly important to building up your musculature quickly, and this is what makes protein shakes and protein bars so effective. And most protein supplements are already suitable for lacto-ovo vegetarians — those that still eat dairy and eggs. Speaking of which, dairy and eggs are both great sources of protein, and egg whites are an incredible low-fat source.
But what about vegans (strict vegetarians who eat neither dairy nor eggs; no animal-sourced foods whatsoever)? It is more difficult for vegans to find protein-rich foods, but it is still possible to build large muscles quickly as a vegan. In fact, there are successful professional vegan bodybuilders, and vegan protein supplements designed for similar-minded people.
Vegan protein shakes are usually soy-based, which means they take longer for your body to digest and for your muscles to absorb than weigh-based supplements. But they are still effective isolates, and you can combat any potential timing issues by simply drinking one before or halfway through your workout so that your body will start metabolizing the protein earlier, and will process most of it before the “magic window” after your workout closes.
And as for high-protein vegan foods for building muscle, you can rely on not only soy but also other legumes. Black beans and lentils are both great options to provide protein for building muscle as a vegan, and combining whole grains with nuts to give your body complete proteins will help as well. Quinoa, a cereal as easy to cook as rice, offers a complete protein on its own, is easy to buy and store in bulk, and complements many dishes from soups to stir-fry and teriyaki tofu.
With all these options available, it should now be obvious how to build muscle as a vegetarian or vegan by getting enough protein in your diet.
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