Fact: Humans need protein to grow and thrive.

Falsehood: That protein has to come from dead critters. Meet your new muscle-building diet. No animals were harmed in making it!

If you’re looking to build more muscle mass but enjoy eating a vegetarian style of diet, you may often feel as though you might be defeated before you get going. You hear so much talk about protein being the most important nutrient needed to build muscle and one that you should be consuming very large amounts of to achieve success.

Don’t be so quick to jump to this conclusion however. While it definitely is true that protein is an extremely important nutrient to have in the diet, it’s not true that you necessarily need copious amounts of it to make progress. There are plenty of ways for vegetarians to build the muscle they are after despite the fact that they aren’t consuming any meat products.

The RDA, recommended daily allowance, is at 0.36g of protein per pound of body weight (0.8g per kg). By percentage that would be roughly 10% of your daily caloric income. Note that is the minimum requirement for a non-active sedentary person to not get sick. That means a full-on couch potato would just get by on that daily intake.

Egg protein, egg white protein, and liquid egg whites. All three offer a protein punch similar to whey protein, but are far simpler and more predictable when it comes to ingredients.

Soy protein. Perhaps the most prominent vegetarian alternative to whey, soy proteins are similarly protein-packed but are incredibly low in fat and cholesterol. Soy generally offers more flavor options than other vegetarian proteins, but read your labels carefully, because some soy proteins contain milk and/or fish products.

Pea protein. The lowly pea is riding high these days due to the “Dr. Oz Effect,” but the TV doc was only stating what savvy vegetarians already knew. Pea protein is high in protein, easy to digest, cholesterol-free, and has a solid branched-chain amino acid profile.

Hemp protein. Hemp seeds are packed with Omega-3s and high in magnesium and iron, to say nothing of their solid protein content. Plus, a serving also contains almost half your daily dose of fiber—remember that stuff?

MYTHBUSTERS

Myth #1: Vegetarians Don’t Get Enough Protein

Fact #1: A common misconception about veganism is the lack of protein. Of course, just eating vegetables will leave anyone lacking in protein, but there are plenty of plant based sources which can pack as much protein as their meaty alternatives.

Protein from pulses, lentils, beans, tofu, and tempeh is absorbed in exactly the same way as those gained from meat or dairy.

Myth #2: Vegetarian Diets Are Boring

Fact #2: In actuality, eliminating meat from the equation actually forces you to vary your diet more than ever.

The average vegetarian eats a far wider range of foods than the average meat-eater does.

Myth #3: Plant Protein is Inferior to Animal Protein.

Fact #3: It is a Myth That the Only Sources of Quality Protein Come from Animal Products. In Plants, Sprouted Grains, Nuts, Vegetables, and Seeds All Contain Significant Levels

ADVANTAGES OF BEING ON A VEGETARIAN DIET:

1. Improves mood
2. Reduces incidence of diabetes
3. Reduces risk of cardiovascular disease
4. Vegetarians usually have low cholesterol
5. Less risk of stroke and obesity
6. Less chance of developing kidney stones
7. It can satisfy all your nutritional requirements