get enough calories and protein
If you want to be vegetarian but still gain muscle effectively, the first thing you need to do is ensure enough energy for your body. If calories are low, the body will take protein from food for energy, instead of using it to build muscle.
According to the Vietnam vegetarian Nutrition Association (China), vegetarians who want to gain muscle can maintain a healthy diet while also adding energy-rich foods such as olive oil, flaxseed oil, and nuts. Combined with adequate protein intake and endurance training, this will help increase muscle mass.
Regarding daily protein needs, it is recommended that adults consume about 1.1 grams of protein per kg of body weight per day, while older adults (70 80 years old and above) should increase to about 1.2 grams/kg.
Supplement enough essential amino acids
Protein is made up of amino acids, including 9 essential amino acids that the body cannot synthesize on its own and need to be taken from food. To build muscle, the body needs all 9 of these amino acids. Therefore, vegetarians need to pay special attention to diversifying meals to ensure adequate supply of essential amino acids.
In the vegetarian diet, soybeans and soy products such as tofu, tempeh, dried tofu, edamame... are a reliable source of high-quality plant protein.
In addition to soybeans, you can combine whole grains (brown rice, millet, corn...) with other beans.
Leucine - amino acid
If your goal is to gain muscle, pay attention to leucine - one of the essential amino acids that play an important role in building muscle. Leucine activates the muscle protein synthesis pathway (mTOR), which is considered a " switch" to help the body start the process of muscle recovery and development.
The foods richest in leucine in the vegetarian diet are soybeans and soy products. Therefore, vegetarians who want to gain muscle should actively include these foods in their daily diet, combined with a regular endurance training regimen for best results.
