Buidling Muscle on a Veg Diet

jc112486

Hi All!

I'm training for a Tough Mudder, and so I'm trying to build more muscle, especially in my upper body. I've been a vegetarian for years, and I don't want to give it up in order to build more muscle. I really don't like tofu, but I am good with beans, lentils, and all that other stuff. Any times on how to structure my diet to get the protein that will help me build muscle?

Thanks!
Julia

714rah714

If you must, supplement with a vegetarian based protein powder

Evachiquita

Stay away from soy protein powder. yuck! IMO anyway. Chances are you're probably fine, especially if you eat dairy and eggs. Don't buy into the thought that you need tons of protein. Probably around 1g/kg of body weight is enough to build the kind of muscle you're talking about. I get 80-100 grams of protein a day on a vegan diet, mostly from legumes, nuts, veggies. For me, 1-1.2g/kg body weight is about 80-100 grams a day. I see no reason to consume more than that. And I bike 100-200 miles a week and compete in races.

ripemango

if you aren't vegan, dont forget things like yogurt and cheese.

find a fav tempeh.

for tofu w/o tofu: try 1/4 container soft tofu, cup soymilk, peanut butter, strawberries, sweetener and ice. it is wonderful and doesn't taste like tofu at all.

check nutritional stats on seeds and nuts...some have more protein than others.

CLFrancois

I just asked a similar question as I have tons of allergies.
Suggestions were-
Rice protein
Hemp protein
egg protein (if you are not vegan)
pea protein (I have it, not terrible if you mix it)

I even made a pancake with protein powder. Now, it was not great, kind of like cardboard, but I added some apple butter to it and it was tolerable.