How can I bulk up on a vegetarian diet?

Vegetarian or not, muscle gain requires a three-pronged approach.

1.      Training – Your weight training needs to be consistent and progressive. Putting on muscle takes time.

2.      Recovery – your muscles need amino acids from protein to regenerate, repair and grow. As a vegetarian you have plenty of options for protein. Low fat dairy products, whey protein supplements and eggs are all good sources of protein. If you are vegan, you’ll need to rely on soy products or protein supplements derived from peas or rice.

3.      Nutrition – Whether you are a vegetarian, an omnivore or a vegan, you’ll need a diet that replaces all of the energy you burn off each day plus more calories to gain muscle. The more restrictive your vegetarian diet is, the more difficult it is to get all the nutrients your body needs. A vegan diet eliminates food sources of vitamin B-12, as well as milk products, which are a good source of calcium. You will have to take extra care to ensure other nutrients, such as iron and zinc, are available in your diet.

Here are nutrients that may be deficient in a vegetarian diet and how you can get these nutrients from vegetarian sources...

Protein

Your body needs protein to maintain healthy skin, bones, muscles and organs. If you eat eggs or dairy products you have convenient sources of protein. Other sources of protein include soy products, meat substitutes, legumes, lentils, nuts, seeds and whole grains, whey powder or protein supplements.

Calcium

This mineral helps build and maintain strong teeth and bones. Low-fat dairy foods and dark green vegetables, such as spinach, turnip and collard greens, kale, and broccoli are good sources of calcium. Tofu enriched with calcium and fortified soymilk and fruit juices are other options.

Vitamin B-12

Your body needs vitamin B-12 to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, including milk, eggs and cheese. Vegans can get vitamin B-12 from some enriched cereals, fortified soy products or by taking a supplement that contains this vitamin.

Iron

Like vitamin B-12, iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark, leafy green vegetables, and dried fruit are good sources of iron. To help your body absorb non-animal sources of iron, eat foods rich in vitamin C such as strawberries, citrus fruits, tomatoes, cabbage and broccoli at the same time you consume iron-containing foods.

Zinc

This mineral is an essential component of many enzymes and plays a role in cell division and in the formation of proteins. Good sources of zinc include whole grains, soy products, nuts and wheat germ.

The key to a healthy vegetarian diet is to enjoy a wide variety of foods. Since no single food provides all of the nutrients that your body needs, eating a wide variety of food, and taking a good quality multi-vitamin will ensure you get the necessary nutrients you need.