While this article is primarily aimed at bodybuilders concerned about the challenges of veganism and muscle mass, it contains a wealth of information about the challenges of restricting yourself to a plant based diet. Of course adding Chia seed to any diet will make it more complete in terms of nutrition.
When it comes building muscle, diet is essential – especially eating sufficient proteins and carbohydrates, and keeping food in your stomach throughout the day. However a lot of bodybuilders obtain their proteins from animal sources – specifically eggs, dairy products and various meats. So is it possible to get enough proteins and carbohydrates with a primarily plant-based diet to develop muscle? Unquestionably!
First of all, let’s define vegetarian and the associated variations to the basic term: A person that doesn’t eat meats, poultry, game, seafood, shellfish, or any by-products of slaughter. The definition can further be broken down into these four variations:
Lacto-ovo vegetarian: Consumes both dairy products and eggs
Lacto vegetarian: Eats dairy products, however, not eggs
Ovo vegetarian: Eats eggs, and not dairy products
Vegan: Doesn’t eat dairy products, eggs or other animal product
If you are vegan, you’ve fewer choices in protein choice than other kinds of vegetarians. As a vegan, you realize you’re mostly restricted to legumes, nuts, seeds, tofu and whole grain products. However, because most veggies are not complete protein, you must eat a good mixture of vegetables and fruit to get in all the amino acids, instead of focusing on eating only a few select foods.
If you’re lacto-ovo, you have it easier due to the protein in dairy foods and eggs. Yet, because ovo vegetarians and vegans decide not to eat dairy products, they can’t use whey protein powder. However instead, they’re able to use in their protein smoothies one of the many vegetable proteins powders available.
If you need a veggie protein powder, you can select from ones created from soy products, peas, or brown rice, just to name a few of vegetable-based resources. Rice proteins not merely tastes great, but also supplies plenty of digestible protein. Add a scoop of powder in almond or coconut milk and you have a protein shake that rivals one created using whey, but without the possible allergen and bloating that can occur with dairy-based powders.
If you are training to build up muscle, you’ll need at least one gram of protein for each pound of body-weight. This is entirely possible by eating several smaller meals and snacks throughout the day. A good post-workout indulgence could be a handful of almonds, hummus on crackers, or almond butter on toast. Or mix up one of your great veggie protein smoothies!
In the end, it is simple enough to build muscles from eating only vegetarian or vegan. It just requires a distinct mind-set so far as eating habits and achieving the self-discipline to eat an effective selection of permitted food items to create a wholesome diet.