076 - How to Build Muscle and Strength as a Vegetarian

Can you get, and stay strong without eating meat? Is there hope for vegetarians and vegans to still make gains in the gym and with their bodies? If you know what you're doing, you absolutely can. Here's what you need to know.  Things we referenced in this episode: Muscle Building 101 : https://www.digitalbarbell.com/blog/2019/8/2/k7sk1jgjaisry601h9uu6o4g5t204h The importance of animal protein for muscle: https://pubmed.ncbi.nlm.nih.gov/19678968/ Protein Cheat Sheet: Milk - 1 cup - 10g Protein - 1g Leucine Cottage Cheese - 1/2 Cup - 14g Protein - 1.2g Leucine Greek Yogurt - 1 Cup - 23g Protein - 1.3g Leucine Egg - 6g Protein - .5g Leucine Non-meat sources: Tempeh (fermented soy) - 3oz - 20g Protein - 1.4g Leucine Lentils - 1/2 cup cooked - 9g Protein - 1.3g Leucine Black Beans - 1 cup cooked - 15g Protein - 1.2g Leucine Chickpeas - 1 cup cooked - 12g Protein - .9g Leucine The Main Takeaways: #1 - If someone tells you it’s impossible to get big and strong as a vegetarian don’t believe them. It is however going to take more planning and attention to detail than your carnivore friends. #2 - Be sure you’re eating enough calories. If you’re trying to grow and aren’t eating more calories than your body needs you’re not going to make progress. #3 - Replace the protein that you’re missing from eliminating meat. #4 - Pay close attention to the amino acid content of your main sources of protein. Shoot for meals with about 3g of Leucine 3-5 times per day. #5 - Use the right protein supplements as needed (Whey, Pea, Rice) #6 - Get enough protein - .8 - 1.2g per day per lb that you weigh #7 - Train smart - Focus on compound lifts that get heavier and heavier over time #8 - Eat Carbs - Carbs help build and maintain muscle and they provide the energy you need for your workouts.. #9 - Recover - Get 7-8 hours of sleep and pay attention to your overall nutrition. A lot of people want to get in shape. They work out hard and try to eat well, but are frustrated because they never get the results they were hoping for. We give you customized workouts, compassionate coaching and accountability, and a nutrition program built just for you that you'll love. You get the results you've always wanted, so you can enjoy your fitness without the stress of figuring it out on your own. Apply for coaching - https://www.digitalbarbell.com/contact-us Get free content weekly and access to discounts: www.digitalbarbell.com/join-our-email-list Get our Free Macronutrient and Calorie guide.  Includes our ANTI-FAD nutrition basics cheat sheet: https://www.digitalbarbell.com/calorieandmacronutrientcalculator