I don't know if you have noticed that many people are vegetarians, whether in politics or sports. For example, American football star running guard Adrian Foster, marathon king Scott jurek, bodybuilder Derek Treezer and former US President Bill Clinton are all vegetarians.
Let's take a look at Frank Medrano, a fitness expert who once swept the Internet: Look at his figure. Every piece of chicken is actually made from practice. He doesn't eat meat. You ask me, can vegetarianism really gain muscle? I can tell you for sure, 100% ok!
We often say that we should eat it medium rare and medium rare, so how do vegetarians eat it?
How did you get these raw materials?
You can arrange your ingredients at will and ensure a balanced intake of the three nutrients.
First of all, you don't need to carefully calculate and match various protein proportions. As long as you eat enough kinds of food in a whole day, you can get enough plant protein from all kinds of vegetables, fruits, nuts, bean products and whole grains, and you don't have to be afraid that your body lacks some essential amino acids.
However, I have some additional suggestions for vegetarians and muscle builders:
1. Eat more foods rich in "complete amino acids", such as soybeans and quinoa. After all, only complete amino acids can optimize muscle gain;
2. It is recommended to eat cereals and beans together, so that they can supplement each other's lack of amino acids and form complete amino acids;
3. As for protein tonics, there are many protein powders mainly made of vegetable proteins, which are specially made for vegetarians.
The second is fat, which plays a vital role in the functional operation of various organs of the body and is also a necessity for hormone production. Avocados, nuts, seeds and nuts of various plants are all good choices.
In addition, if your staple food comes from unprocessed foods such as oats, brown rice, sweet potatoes and various fruits and vegetables, you don't have to worry about getting fat at all. On the contrary, they can ensure the intensity of training, maintain muscles and maintain basal metabolic rate, thus promoting fat burning.
So, after solving the batching problem:
How much should I eat every day?
For a bodybuilder who strictly abides by the training plan, he needs about 2 grams of protein for every 65,438+0 kilograms. Then, divide the total protein into 5 to 6 meals, and you can roughly judge how much you need to eat per meal. For example, a person weighing 70 kg needs about 140 grams of protein every day, with an average intake of 28 grams per meal (calculated by five meals a day).
Indeed, this intake is much higher than that of ordinary people. Some people worry that it will bring great burden to the kidneys, but if you want to gain muscle through high-intensity training, you must keep your body in a state of "excess heat".
For fat, in order to prevent excessive intake, you need to consume less than 1 g of fat per 1 kg of body weight. For example, a person weighing 70 kilograms should not consume more than 70 grams of fat every day.
Carbohydrate, as the most important and effective energy source of human body, is of extraordinary importance. Especially during muscle training, we should take as many carbohydrates as possible under the condition of ensuring that "protein intake is sufficient and fat intake does not exceed the standard". Even, you can safely eat a "high-carbon water cheat meal" after completing hellish leg training!
Diet demonstration
Having said that, let's have a grounded diet demonstration. Let's take a look at how a vegetarian weighing 70 kilograms arranges a muscle-building diet for the whole day:
breakfast
1.5 spoon oatmeal (based on protein powder spoon)
1 spoon protein powder
1 banana
Have one more meal.
100g bean products
1 sweet potato
1/4 avocados
lunch
1 tofu, 1 fried spinach.
1 almond paste sandwich (2 slices of whole wheat bread, 2 spoonfuls of almond paste)
1 grapefruit
Extra meals (after exercise)
1 apple, 1 banana.
1 spoon protein powder, 2 slices of whole wheat bread
dinner
1 large spinach salad
1 serving of miscellaneous grains rice of about 200g.
Add a stir-fried celery and 2 tablespoons almond paste.
Total intake: 2900 calories, 150g protein, 450g carbohydrate, 60g fat.
In fact, the vegetarian's muscle building plan does not conflict with the concept of meat eaters:
1. First of all, follow the "calorie excess" rule: get enough plant protein from all kinds of vegetables, fruits, beans, nuts and whole grains to ensure calorie intake >; Consumption;
2. Adequate training stimulates muscle growth and adequate rest ensures muscle recovery;
3. The most important point: Persistence, day after day, a great physique needs time and investment.
It is worth noting that, just like meat eaters gain muscle, you need to eat more whole grains and avoid refined foods, especially those processed by multiple processes. Because the finer the processing, the easier it is to remove the more nutritious "essence".
Most importantly, you need to change the stereotype that vegetarians are "malnourished" and "weak". After ensuring enough calories and a large amount of plant protein intake, they can also keep healthy and energetic like meat eaters.