How To Gain Muscle Fast For Vegetarian

Just because you’re meat-free doesn’t mean you can’t have ripped abs and bulging biceps. In fact, there are plenty of vegetarian foods that are perfect for building muscle. The key is incorporating the right mix of protein, carbs, and healthy fats into your diet. Here’s a closer look at some of these natural bodybuilding supplements‘ best foods to eat if you want to bulk up on a vegetarian diet.

Protein-Rich Foods 

Building muscle requires protein since it’s responsible for repairing and rebuilding muscle tissue. When you strength train, you create tiny tears in your muscle fibers. Protein provides the amino acids needed to repair those muscles so they can grow back stronger. Good sources of protein for vegetarians include tofu, tempeh, legumes, lentils, quinoa, nuts, and seeds.

Complex Carbohydrates 

Carbohydrates get a bad rap but they’re actually an important part of a muscle-building diet. Complex carbs provide sustained energy so you can power through your workouts and they also help replenish glycogen stores which are depleted when you exercise. When trying to gain muscle, aim for whole-grain bread, pasta, Brown rice, oats, and potatoes. 

Healthy Fats 

Healthy fats are essential for proper hormone production and they also help keep you satiated between meals. To make sure you’re getting enough healthy fats, incorporate avocados, olive oil, nut butter, and seeds into your diet. Just be careful not to overdo it as fat has more calories than protein and carbs. 

Diet is Key 

If you’re not eating meat, it’s important to get enough protein from other sources. Protein is essential for building and repairing muscle tissue. Good sources of protein for vegetarians include beans, lentils, tofu, quinoa, nuts, and seeds. It’s also important to eat plenty of vegetables and healthy fats such as avocados and olive oil. These nutrients will help your body to recover from workouts and build new muscle tissue.

Exercise Intelligently 

In order to gain muscle mass, you need to put your body through regular resistance training. This means lifting weights or using some other form of resistance such as resistance bands. It’s important to challenge your muscles by progressively increasing the weight or resistance that you’re using. You should also focus on compound exercises such as squats and deadlifts that work for multiple muscle groups at once. These exercises are more efficient for gaining muscle than isolation exercises like bicep curls. 

Rest and Recovery 

In addition to working out intelligently, it’s important to give your body ample time to rest and recover between workouts. Muscles grow when they are at rest, not when you are actively working out. Overtraining can actually lead to muscular atrophy rather than growth. To avoid this, make sure to take one or two days off from exercise each week and get plenty of sleep each night. 


Vegetarians can absolutely build muscle! With the right diet and exercise regimen, everyone can make gains regardless of their dietary restrictions. If you want to build muscle as a vegetarian, focus on getting enough protein from plant-based sources, exercise intelligently with a focus on compound exercises, and make sure to take adequate rest days between workouts. Follow these tips and you’ll be well on your way to packing on some serious vegetarian gains!

You may also like