Research Corner - Q&A Vegetarian Muscle Building by Scott Pullen | Date Released : 25 Sep 2003 0 comments Print Close Question How do I maintain (or gain) weight and muscle mass as a vegan or vegetarian? Is it possible to do without supplementing protein? Answer Several factors play a role in muscle weight gain, most notably proper training, nutrition and recovery. Assuming that training is properly sorted out, let¹s focus on the impact of a vegetarian dietary approach and specifically meeting protein requirements. First, a little background: Proteins are made up of amino acids that are typically classified as essential and non-essential. Essential amino acids cannot be manufactured in the body, must be supplied in the diet and are essential for normal growth, repair and life. Foods that supply the essentials are called complete proteins; those that are low or lacking in one or more essentials are termed incomplete proteins. Many, though not all, non-animal foods are incomplete proteins, but by combining foods of different types at a meal, such as beans and rice, the gaps in one food can be filled by the other. How well a food can meet the amino acids requirements of the human body can be graded. One method is called Biological Value (BV). The higher the score, the greater the essential amino acid content of that food. Advertisements in the past would erroneously imply that higher BV protein built more muscle. This is not accurate. Higher BV proteins allow one to meet essential amino acid requirements more easily, lowering their total requirement of protein. So what this means to you is this - you can still build muscle on a vegetarian diet, you will simply require more total dietary protein to do it. How much you wonder? Protein recommendations for exercisers are 1.2-2.0g/kg of body weight. I would recommend the high end and perhaps as high as 1g/lb of body weight. Be sure you are consuming enough calories and are taking a multiple vitamin and mineral formula to eliminate any potential inadequate nutrient intake. I wish you great success in pursuit of your goal. Back to top About the author: Scott Pullen Being a natural bodybuilder made Scott Pullen learn and apply nutrition, exercise and supplementation in a way many may never need to, but it also fueled a career in the fitness industry that has spanned over 20 years. Scott left an early career path in clinical/public health nutrition to focus on those seeking health promotion and fitness. He has developed and implemented individual training programs for thousands of clients as a trainer and educated tens of thousands of fitness enthusiasts working as an educator for Apex Fitness, dotFIT LLC and as a Master Instructor for NASM since 1997. Scott brings to the fitness industry a unique blend of academic and practical experience, having worked in virtually every capacity in the health club environment. In addition, Scott was chosen as the team nutrition consultant for the New York Yankees in 2007. Scott’s true passion is presenting and educating, adding humor and real life application to his presentations. Scott has a BS in Human Nutrition & Dietetics and his MS in Exercise Science and Health Promotion, with an emphasis on rehab science. Additionally, he has his NASM CPT, CES and PES. Full Author Details Related content Content from Scott Pullen There is no related content. Please click here to see more... | Vegetarian Muscle Building Scott Pullen | Articles Herbs - Inherent Risks and Apparent Benefits Scott Pullen | Articles Weight Loss Physiology Scott Pullen | Articles Tribulus Terrestris and Ginkgo Biloba Scott Pullen | Articles Weight Loss - Overeating or Poor Metabolism? Scott Pullen | Articles Glycemic Index Scott Pullen | Articles Overweight Teens Scott Pullen | Articles Hyponatremia and Fitness Scott Pullen | Articles L-Glutamine Scott Pullen | Articles Diet for Menopause and Hormonal Problems Scott Pullen | Articles Protein Intake for Hypertrophy Scott Pullen | Articles Apple Cider Vinegar Scott Pullen | Articles Endometriosis Scott Pullen | Articles Kynoselen Supplement Scott Pullen | Articles Exercise, Free Radicals and Antioxidants Scott Pullen | Articles Steroid Withdrawal Scott Pullen | Articles Glucosamine and Chondroitin Sulfate Scott Pullen | Articles Birth Control and Weight Gain Scott Pullen | Articles Polycystic Ovarian Syndrome Scott Pullen | Articles Niacin Scott Pullen | Articles Female Training: Toning Issues Scott Pullen | Articles Glucosamine and Arthritis Scott Pullen | Articles Carbs at Night Scott Pullen | Articles The Myth of Carbohydrates Scott Pullen | Articles Why Does My Client Gain Weight on 1000 Calories a Day Scott Pullen | Articles The Truth About Weight Loss Scott Pullen | Articles Insulin Resistance and Obesity: Are Carbs the Culprit? Scott Pullen | Articles Aspartame Scott Pullen | Articles Please login to leave a comment Comments (0) Back to top