Sports nutrition for vegetarians for mass gain

Chapter 1: Vegetarianism and a set of muscle mass: review of problems and capabilities

The vegetarian diet, characterized by the refusal to use meat, poultry and fish, is an attractive choice for many people for ethical, environmental or religious considerations. However, when it comes to a set of muscle mass, vegetarians face a number of specific problems that require a conscious approach to nutrition and training.

The main problems:

1. Sufficient protein consumption: Protein is a key building block for muscles. Traditional sources of protein, such as meat and eggs, are excluded from the vegetarian diet. Therefore, vegetarians need to carefully plan their diet in order to receive a sufficient amount of protein from plant sources. This may require eating a larger amount of food and combination of various sources of protein to ensure a complete amino acid profile.

2. Amino acid profile: The protein consists of amino acids, some of which are indispensable (cannot be synthesized by the body and should come with food). Animal proteins contain all essential amino acids in optimal proportions, while plant proteins are often poor in one or more irreplaceable amino acids (limiting amino acids). For example, legumes are often poor in methionine, and cereals are lysine. Therefore, vegetarians need to combine various plant sources of protein in order to provide the body with all the necessary amino acids.

3. Calorie content and saturation: Plant food, as a rule, is less caloric and more saturated with fiber than the animal. For a set of muscle mass, calorie surfaces are required. Vegetarians, especially ectomorphs (people with quick metabolism), may be difficult to consume a sufficient number of calories to ensure muscle growth. The need to eat large volumes of food can lead to a sense of overflow and discomfort.

4. Bioavailability of nutrients: Some nutrients necessary for muscle growth, such as iron, zinc, calcium and vitamin B12, are more bio -access (are easier to absorb by the body) from animal sources. Vegetarians need to take measures to increase the bioavailability of these nutrients from plant sources, for example, by soaking legumes and grains before cooking, using products enriched with these nutrients, and taking additives if necessary.

5. Creatine: Creatine is a substance that plays an important role in the energy supply of muscles. The main source of creatine is meat. The level of creatine in the muscles of vegetarians is usually lower than that of meat -eaters. This can affect performance when performing high -intensity exercises.

Opportunities and advantages:

Despite the listed problems, the vegetarian diet can be quite compatible with the set of muscle mass, and in some cases even have advantages:

1. The abundance of antioxidants: Plant food is rich in antioxidants that help protect the muscles from damage caused by training. This can contribute to a faster restoration and growth of muscles.

2. High fiber content: Fiber helps to improve digestion and maintain a healthy blood sugar. This is important for maintaining a stable level of energy and preventing overeating.

3. Reduction of the risk of diseases: The vegetarian diet is associated with a decrease in the risk of cardiovascular diseases, type 2 diabetes and certain types of cancer. This contributes to general health and well -being, which is important to achieve sports goals.

4. A healthier approach to nutrition: The vegetarian diet often implies a more conscious approach to nutrition, including the choice of solid, unprocessed products. This can lead to a more balanced and healthy diet.

5. Lower content of saturated fats: Plant sources of protein, as a rule, contain less saturated fats than animals. This is useful for the health of the cardiovascular system.

In the following chapters, we will examine in detail the power strategies, additives and training plans that will help vegetarians effectively gain muscle mass.

Chapter 2: Calculation of calories and macronutrients for a vegetarian set of mass

The determination of the optimal number of calories and macronutrients (proteins, fats and carbohydrates) is the basis for a successful set of muscle mass for any person, and vegetarians are no exception. However, given the features of a vegetarian diet, this process requires more careful planning.

1. Calculation of the daily need for calories:

For a set of muscle mass, calorie surfaces are required, that is, the consumption of a larger number of calories than is consumed. The recommended surplus is 250-500 calories per day. The surplus can lead to a set of excess fat.

• Determination of basic metabolism (BMR): BMR is the number of calories that the body burns at rest to maintain vital functions. There are various formulas for calculating the BMR, for example, the Harris-Benedict formula or the Myfflin-San Divoric formula.

  • Mifflin-san formula with Air (more accurate):
    • For men: BMR = (10 x weight in kg) + (6.25 x Height in cm) – (5 x age in years) + 5
    • For women: Bmr = (10 x weight in kg) + (6.25 x Height in cm) – (5 x age in years) – 161

• Determining the level of activity: After calculating the BMR, it is necessary to multiply it by the activity coefficient in order to take into account the number of calories burned during physical activity.

  • Sitting lifestyle (slight activity): BMR x 1.2
  • Low activity (easy exercises 1-3 times a week): BMR x 1.375
  • Moderate activity (exercises 3-5 times a week): BMR x 1.55
  • High activity (intensive exercises 6-7 times a week): BMR x 1.725
  • Very high activity (very intense exercises daily or training 2 times a day): BMR x 1.9

• Calculation of the daily calorie need: Multiply BMR by the activity coefficient. Then add 250-500 calories to create a surplus.

  • Example: Man, 30 years old, weight 75 kg, height 175 cm, moderate activity.
    • BMR = (10 x 75) + (6.25 x 175) – (5 x 30) + 5 = 1681.25 calories
    • The daily need for calories (without surplus) = 1681.25 x 1.55 = 2605.94 calories
    • The daily need for calories (with a surplus) = 2605.94 + 300 (for example) = 2905.94 calories (round up to 2906 calories)

2. Distribution of macronutrients:

After determining the daily calorie need, it is necessary to correctly distribute macronutrients: proteins, fats and carbohydrates.

• Protein: Protein plays a key role in the restoration and growth of muscles. The recommended protein consumption for vegetarians seeking a set of muscle mass is 1.6-2.2 grams per kilogram of body weight. Higher protein consumption may be necessary for experienced athletes or with intense training. Given the potential problems with the amino acid profile of plant proteins, it is recommended to strive for the upper boundary of this range.

  • Example (for a man from the previous example): 75 kg x 2 grams of protein/kg = 150 grams of protein per day.

• Fat: Fats are important for hormonal regulation and general health. Recommended fat intake is 0.8-1 grams per kilogram of body weight. Preference should be given to unsaturated fats such as olive oil, avocados, nuts and seeds.

  • Example (for a man from the previous example): 75 kg x 0.9 grams of fat/kg = 67.5 grams of fat per day.

• Carbohydrates: Carbohydrates are the main source of energy for training. The remaining calories should be obtained from carbohydrates. Choose complex carbohydrates, such as whole grain products, vegetables and fruits.

  • Calculation:
    • 1 gram of protein = 4 calories
    • 1 gram of fat = 9 calories
    • 1 gram of carbohydrates = 4 calories
    • Squirrel calories: 150 grams x 4 calories/grams = 600 calories
    • Fat calories: 67.5 grams x 9 calories/grams = 607.5 calories
    • The remaining calories for carbohydrates: 2906 calories – 600 calories – 607.5 calories = 1698.5 calories
    • The required amount of carbohydrates: 1698.5 calories / 4 calories / grams = 424.63 grams (round to 425 grams)

3. Practical tips:

• Drive the food diary: Write down everything that you eat and drink to track the consumption of calories and macronutrients. There are various applications and websites that can help in this (for example, MyFitnessPal).
• Weighing regularly and measure the girths: Track progress, weighing and measuring the girths (for example, breasts, waist, hips) every week. This will help to determine whether it is necessary to adjust the consumption of calories and macronutrients.
• Be patient: A set of muscle mass is a slow process. Do not expect to see the results in one night. Be consistent in your diet and training, and you will certainly succeed.
• Consult with a specialist: If you have any questions or fears, consult a nutritionist or sports doctor specializing in vegetarian nutrition.

4. Correction of the plan:

It is important to understand that the above calculations are only a starting point. It is necessary to adjust the power plan depending on the individual characteristics, progress and goals. If you do not gain weight, increase the consumption of calories by 100-200 per day. If you collect too much fat, reduce calories’ consumption or increase the number of cardio training. Follow your feelings, energy level and performance in training. Correct the power plan in accordance with these indicators.

Chapter 3: The best plant sources of protein for vegetarians

The choice of high -quality and various sources of protein is crucial for vegetarians striving for a set of muscle mass. It is necessary to take into account not only the total amount of protein, but also the amino acid profile of each source. The combination of various plant proteins allows the body to provide all the necessary amino acids.

1. Legumes (beans, peas, lentils):

Legumes are an excellent source of protein, fiber, carbohydrates and various vitamins and minerals. They are also relatively inexpensive and universal in preparation.

• Advantages: High protein and fiber content, low glycemic index, source of complex carbohydrates.
• Flaws: Legumes contain fitin acid, which can reduce the absorption of some minerals (iron, zinc, calcium). Locking legumes before cooking helps reduce the content of phytic acid. Some people may feel bloating of abdomen and gases after using legumes.
• Protein content: About 20-25 grams of protein per 100 grams of dry legumes (in boiled form, the protein content decreases due to an increase in water content).
• Examples: Black beans, red beans, chickpeas, lentils (different types), peas.
• Methods of preparation: Soups, stew, salads, side dishes, vegetarian burgers, Humus (from chickpeas).
• Council: Soak the legumes in the water for several hours or at night before cooking. This will help reduce the content of phytic acid and improve the absorption of nutrients. Add grass and spices to dishes with legumes, such as caraway seeds, coriander and ginger to improve digestion.

2. Tofu and pace:

Tofu and pace are soy products that are excellent sources of protein and other nutrients. They are also universal in preparation and can be used in various dishes.

• Advantages: The high protein content contains all essential amino acids, rich in iron and calcium. Tofu has a neutral taste, which allows you to use it in various dishes. The pace has a more saturated taste and texture.
• Flaws: Some people are concerned about the use of soybeans due to the content of phytoestrogens. However, studies show that moderate use of soybeans does not have a negative effect on health.
• Protein content: About 8-10 grams of protein per 100 grams of tofu, about 19-20 grams of protein at 100 grams of pace.
• Methods of preparation: Frying, extinguishing, baking, adding to soups and salads, use as a filling for sandwiches and such. Tofu can be used to prepare smoothies and desserts.
• Council: Choose organic tofu and pace to avoid genetically modified soy. Before cooking, squeeze excess water from the tofu to improve its texture. Marine tofu and pace to give them more taste.

3. Seitan:

Seytan is a product made of wheat gluten, which is an excellent source of protein. It has a meat texture and taste, which makes it a popular replacement of meat in vegetarian cuisine.

• Advantages: Very high protein content, meat texture.
• Flaws: Not suitable for people with gluten intolerance (celiac disease). Seytan is not a full -fledged protein, since he is poor in Lizin. It is necessary to combine the Seytan with other sources of protein, such as legumes, in order to provide the body with all the necessary amino acids.
• Protein content: About 25-30 grams of protein per 100 grams of Seytan.
• Methods of preparation: Frying, extinguishing, baking, use as a filling for sandwiches and such, preparation of vegetarian dishes imitating meat.
• Council: Seatan can be prepared independently or buy a ready -made one. When preparing a seitan, it is important to independently knead the dough to get a dense and meat texture.

4. Nuts and seeds:

Nuts and seeds are a good source of protein, healthy fats, fiber and various vitamins and minerals.

• Advantages: Rich in useful fats (omega-3 and omega-6 fatty acids), fiber, vitamins and minerals (for example, vitamin E, magnesium, zinc).
• Flaws: Nuts and seeds are pretty high -calorie. It is necessary to consume them in moderate quantities. Some people may have nuts allergies.
• Protein content: Varies depending on the type of nuts and seeds. For example, almonds contains about 21 grams of protein per 100 grams, Chia seeds – about 17 grams of protein per 100 grams.
• Examples: Almonds, walnuts, cashews, peanuts (although peanuts belongs to bean), chia seeds, flax seeds, pumpkin seeds, sunflower seeds.
• Methods of preparation: Eating as a snack, adding to salads, yogurts, cereals, smoothies, pastries. From nuts and seeds you can make nut oil (for example, peanut, almond).
• Council: Choose raw or fried nuts and seeds without adding salt and sugar. Keep nuts and seeds in the refrigerator to prevent their burning.

5. Whole grain products (cinema, buckwheat, oats):

All -grain products are a good source of carbohydrates, fiber and a certain amount of protein.

• Advantages: A source of complex carbohydrates, fiber, vitamins and minerals. Kinoa is a full -fledged protein, that is, contains all essential amino acids.
• Flaws: The protein content in whole grain products is relatively low compared to other protein sources.
• Protein content: About 14 grams of protein per 100 grams of cinema, about 13 grams of protein per 100 grams of buckwheat, about 13 grams of protein per 100 grams of oats.
• Methods of preparation: Porridge, side dishes, salads, soups. From oats you can make oatmeal, granol, muesli.
• Council: Choose whole grain products instead of processed grain products. For example, choose brown rice instead of white rice, whole grain bread instead of white bread.

6. Spirulina and Chlorella:

Spirulin and chlorella are blue-green algae, which are a very good source of protein, vitamins and minerals.

• Advantages: Very high protein content, rich in vitamins and minerals, contain antioxidants.
• Flaws: They can have a specific taste and smell. Some people may experience discomfort in the stomach after consuming spirulina and chlorella.
• Protein content: About 60-70 grams of protein per 100 grams of spirulina and chlorella.
• Methods of use: Add to smoothie, juices, salads. Spirulin and chlorella can be consumed in the form of powder or tablets.
• Council: Start with small doses of spirulina and chlorella to check how your body reacts to them. Choose a spirulina and chlorella from reliable manufacturers.

7. Vegetables (broccoli, spinach, asparagus):

Vegetables also contain a certain amount of protein, although in smaller amounts than other sources of protein.

• Advantages: We are rich in vitamins, minerals, fiber and antioxidants.
• Flaws: The protein content in vegetables is relatively low.
• Protein content: About 3 grams of protein per 100 grams of broccoli, about 3 grams of protein per 100 grams of spinach, about 2 grams of protein per 100 grams of asparagus.
• Methods of preparation: Coating, stewing, baking, steaming, adding to salads, soups, stew.
• Council: Use a variety of vegetables to get all the necessary vitamins and minerals.

The importance of combinations:

As already noted, plant proteins often do not contain all essential amino acids in optimal proportions. Therefore, it is important to combine various sources of protein in order to provide the body with all the necessary amino acids.

• Examples:
  • Legumes + grain (for example, beans with rice, lentils with bread).
  • Nuts + seeds + legumes.
  • Tofa + Vegetables + Kinoa.

Conscious nutrition planning and the inclusion in the diet of various plant sources of protein will allow vegetarians to successfully gain muscle mass and achieve their sports goals.

Chapter 4: additives for a vegetarian set of mass: necessity and choice

Although a balanced vegetarian diet can provide the body with many necessary nutrients, some additives can be useful to optimize the set of muscle mass and replenish potential deficits. It is important to understand the need for each additive, its mechanism of action and choose high -quality products.

1. Creatine:

Creatine is one of the most studied and effective additives for increasing muscle mass and strength. It helps to increase the reserves of creatine phosphate in the muscles, which provides energy during high -intensity exercises. Since the main source of creatine is meat, the level of creatine in the muscles of vegetarians, as a rule, is lower than that of meat -eaters.

• Advantages: Increase in muscle mass and strength, improvement of performance with high -intensity exercises, acceleration of recovery.
• Flaws: In rare cases, it can cause stomach disorder or fluid retention.
• Recommended dose: 3-5 grams per day.
• Types: Creatine Monohydrate is the most studied and affordable form of creatine.
• Council: Take creatine daily, regardless of the day of training. You can take creatine with food or after training.

2. Protein powders (vegetable):

Protein powders are a convenient way to increase protein consumption, especially after training or during the day when there is no way to eat fully.

• Advantages: Convenience, rapid assimilation, high concentration of protein.
• Flaws: May contain artificial sweeteners and flavors.
• Types:
  • Soy protein: Contains all essential amino acids. It is well absorbed.
  • Rice protein: Hypoallergenic. It is often combined with other plant proteins to improve the amino acid profile.
  • Pea protein: A good source of Arginine and Lizin.
  • Protein from pumpkin seeds: Rich in zinc and magnesium.
  • Protein from Chia seeds: Contains omega-3 fatty acids and fiber.
  • Mixtures of plant proteins: Combine various plant proteins to ensure a full -fledged amino acid profile. This is the best option.
• Recommended dose: 20-40 grams after training or as an addition to nutrition.
• Council: Choose protein powders without adding artificial sweeteners and flavors. Pay attention to the amino acid profile of the product.

3. BCAA (amino acids with an extensive chain):

BCAA (leucine, isolacin and valin) are indispensable amino acids that play an important role in the synthesis of protein and muscle restoration. They can be useful for vegetarians, especially with intense training.

• Advantages: Reducing muscle pain and fatigue, acceleration of recovery, stimulation of protein synthesis.
• Flaws: The need is not proved with sufficient protein consumption from food.
• Recommended dose: 5-10 grams before, during or after training.
• Council: BCAA can be useful in training on an empty stomach or low protein consumption.

4. Vitamin B12:

Vitamin B12 is necessary for the health of the nervous system and the formation of red blood cells. It is mainly found in animal products, so it is recommended to take vitamin B12 additives to vegetarians and vegans.

• Advantages: Maintaining the health of the nervous system, preventing anemia.
• Flaws: LOAKED SUPPLEDING DOSED.
• Recommended dose: 2.4 mcg per day.
• Types: Cyanocobalamin, methylcobalamin. Methylcobalamin is considered a more bio -access form.
• Council: Take vitamin B12 daily.

5. Iron:

Iron is necessary for the transfer of oxygen in the blood. Vegetarians and vegans are at risk of iron deficiency, since iron from plant sources (non -meter iron) is absorbed worse than iron from animal sources (hemic iron).

• Advantages: Prevention of anemia, improvement of the energy level.
• Flaws: In large doses, a stomach disorder can cause.
• Recommended dose: Depends on the age, gender and physiological state. Consult a doctor.
• Types: Ferrosulfate, ferrogluconate, ferrocytrate.
• Council: Take iron with vitamin C to improve absorption. Avoid simultaneously taking iron with calcium, tea and coffee, as they can worsen the absorption of iron.

6. Zinc:

Zinc is necessary for immune function, growth and restoration of tissues. Plant products contain zinc, but it can be worse absorbed due to the content of phytic acid.

• Advantages: Maintaining immune function, acceleration of recovery.
• Flaws: In large doses, a stomach disorder can cause.
• Recommended dose: Depends on the age, gender and physiological state. Consult a doctor.
• Types: Zinc gluconate, zinc picolinate, zinc citrate.
• Council: Lock legumes and grains before cooking to reduce the content of phytic acid.

7. Vitamin D:

Vitamin D is necessary for the health of bones, immune function and muscle function. It is synthesized in the skin under the influence of sunlight. In the winter months or with insufficient stay in the sun, it is recommended to take vitamin D.

• Advantages: Maintaining bone health, immune function and muscle function.
• Flaws: LOAKED SUPPLEDING DOSED.
• Recommended dose: 600-800 IU per day.
• Types: Vitamin D2 (ergocalciferol), vitamin D3 (cholegalciferol). Vitamin D3 is more effective.
• Council: Take vitamin D with fatty foods to improve absorption.

8. Omega-3 fatty acids:

Omega-3 fatty acids (EPK and DGK) are important for the health of the heart, brain and joints. They are mainly found in fatty fish. Vegetarians can receive omega-3 fatty acids from linseed oil, chia and walnuts, but Alk conversion (alpha-linolenic acid) into the EPK and DGC in the body is ineffective.

• Advantages: Maintaining the health of the heart, brain and joints.
• Flaws: LOAKED SUPPLEDING DOSED.
• Recommended dose: 1-3 grams per day.
• Types: Algae oil (vegan source of EPK and DGK), linseed oil, chia seeds, walnuts.
• Council: Choose algae oil from reliable manufacturers.

Important comments:

• Before taking any additives, consult a doctor or nutritionist.
• Do not exceed the recommended doses.
• Choose additives from reliable manufacturers.
• Additives should not replace a balanced diet.

The correct choice and use of additives can help vegetarians optimize the set of muscle mass and improve the general health status. However, it is important to remember that the basis of success is a balanced diet and the correct training process.

Chapter 5: Power planning: an example of a menu for a vegetarian set of mass

Creating an effective power plan is the key to a successful set of muscle mass on a vegetarian diet. It is important to carefully plan each meal in order to provide a sufficient amount of calories, protein and other necessary nutrients.

An example of a menu (2900 calories, 150 g of protein, 68 g of fat, 425 g of carbohydrates – corresponds to an example from Chapter 2):

Breakfast (about 500 calories, 30 g of protein, 15 g of fat, 60 g of carbohydrates):

• Option 1: Ovsyanka (100 g) in vegetable milk (250 ml) with protein powder (30 g), nuts (30 g) and berries (100 g).
  • Ovsyanka: 389 kcal, 13 g of protein, 7 g of fat, 66 g of carbohydrates
  • Vegetable milk: 50 kcal, 2 g proteins, 2 g of fat, 6 g of carbohydrates
  • Protein powder: 120 kcal, 24 g protein, 2 g of fat, 2 g of carbohydrates
  • Nuts: 185 kcal, 6 g of protein, 16 g of fat, 7 g of carbohydrates
  • Berries: 50 kcal, 1 g of protein, 0 g of fat, 12 g of carbohydrates
• Option 2: Tofu scrembl (150 g of tofu) with vegetables (100 g – pepper, onion, spinach) on whole grain bread (2 slices).
  • Tofu: 140 kcal, 16 g of protein, 8 g of fat, 2 g of carbohydrates
  • Vegetables: 50 kcal, 2 g proteins, 0 g of fat, 10 g of carbohydrates
  • Whole grain bread: 140 kcal, 8 g of protein, 2 g of fat, 28 g of carbohydrates
  • Avocado (half): 160 kcal, 2 g of protein, 15 g of fat, 9 g of carbohydrates

Snack 1 (about 300 calories, 20 g of protein, 10 g of fat, 30 g of carbohydrates):

• Option 1: Smoothies with vegetable milk (250 ml), protein powder (20 g), banana (1 pc.) And almond oil (1 tbsp. Spoon).
  • Vegetable milk: 50 kcal