Can You Build Muscle with a Vegetarian Diet?

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There are various reasons why you might be considering a vegetarian lifestyle. One of the most prevalent reasons for giving up meat is for the animals. When you look into it, meat is a cruel product. Around two million land animals are slaughtered every year for the food market, each being passed through the factory farm process like a commodity, despite being a sentient being. All of this pain and suffering just so that we can eat their flesh! A second reason is for the environment. Growing grains and pulses to feed farmed animals (which we then eat) is much less sustainable than simply eating the plants ourselves. The livestock industry also uses obscene amounts of water and fossil fuels in the process of getting a newborn animal to our plate. Over 18% of the world’s greenhouse gas emissions can be attributed solely to farming livestock. Finally, a vegetarian diet is a healthier diet. Various studies have found that eating red meat, in particular, can lead to all sorts of illnesses and diseases. These are all brilliant reasons to pick up a plant-based diet. But one thing that tends to put people off is the myth that you can’t build muscle on a vegetarian diet. Here are a few things that you can do to prove the rumours wrong!

Getting Your Protein

The first “paradox” that springs to mind when you talk about a muscle-bound vegetarian is the supposed lack of protein in a veggie diet. But beliefs that you can only find protein in the corpses of dead animals should be brushed under the carpet for good. There are plenty of vegetarian-friendly protein-packed snacks and ingredients out there. You just have to do a little more research to find them. Here are a couple of places to start your search.

From Plants

There’s plenty of natural, plant-based protein out there. Stock up on quinoa, lentils, tempeh, seitan, spirulina, hemp seeds, and all sorts of beans (black beans, kidney beans, mung beans, and pinto beans tend to contain the most protein).

From Supplements

There are various protein-packed products out there that are specifically tailored towards muscle gain, and many of them are delicious. Just take a look at the products available from Sinister Labs: SINFIT protein bars, Angry Mills spreads, and Panic Powders are all great treats that will help you on your journey to achieve your ideal musclebound look. You should also consider powders that can be mixed with water or added to smoothies or shakes to make a filling protein drink.


Remember that as well as plant-based foods, you still need your macros from a good balance of carbs and fats. You will need these to work in unison with your protein to build lean muscle. They will maintain the muscle, encourage muscle growth, and aid muscle recovery. Sure, protein is extremely important. But it’s not the be all and end all alone. So make sure to have a good balance in the rest of your diet too.

No matter what people might say, it’s definitely possible to build muscle on a meat-free diet!

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