But is it possible to gain muscles without the extra protein that comes from meat? Protein is essential for muscle building and without it, they won’t grow. Luckily, there are many other sources that you can use as a vegetarian.

It’s important that the protein you are taking in is of good quality. Protein contains amino acids of which there are many different types, some of them can be produced by the body but still a few are what we call essential and can only be gained from the foods we eat. When you are eating vegetarian it’s important to make sure you eat with variation, this ensures that you get all the amino acids that you need.

If you are a lacto-ovo vegetarian which means you’re eating egg and dairy products, you can increase your intake of protein by eating more eggs and adding more milk and cheese to your diet. Eggs have a lot of high quality proteins with many of the essential amino acids, a great source for muscle gain. You can make omelettes and add egg to your salads and other meals.

If you are eating a strict vegan diet, you’re main source of protein comes from legumes, beans and grains. Beans in general and especially soybeans have a large concentration of high quality protein, and there are many different usages for it. Made into tofu and tempeh you can use it in a similar way as you are used to making meat.

Black beans are especially good for you as they are a complete protein. You have to soak them overnight and they take a few hours to cook so I recommend making a large amount and then putting the extra in the freezer. Having a black bean burrito is an excellent way to get your protein.

Broccoli is also excellent to add, it not only has a very large protein percentage but also a lot of vitamins and minerals that are essential for a healthy body. Variation is the key, eat a variety of vegetables and you’ll naturally making sure that you gain all the nutritions that your body needs for bodybuilding.

Grains are a great source of protein and often have a lot of vitamins, usually from the B-group which is the most difficult to find for vegans. Grains like quinoa, bulghur, hirs and buckwheat all have a good amount of protein and nutrition. By eating those instead of white rice and pasta, your protein intake will naturally rise.

Also you want to make sure that you get enough energy for the body to be able to work out and renew itself. Add extra fat to your diet to gain extra calories and look for food that has a lot of energy. It’s also a good idea to add nuts and seeds to your diet since they have a lot of good quality fat in them.

If you’re really aiming to gain muscles fast and efficiently, it might also be a good idea to get a soy-based protein powder. This adds the extra proteins you need. Make sure you get a good quality powder with a high concentration of the essential amino acids.

By following these guidelines you can easily gain muscles even if you want to keep a healthy vegetarian diet.

So what makes protein so important if you want to build muscles? Protein is made up of amino acids which are the building blocks for your whole body. Muscles are built up of basically water and amino acids. This is why it is necessary to have a good intake of proteins when you want your muscles to grow.

But do we really need protein powder? Is it not possible to get enough protein from the food we are eating? Yes it is possible, but if you’re goal is to gain more muscles quickly, it can be helpful to have that extra boost from protein shakes. It’s easy and convenient, and you don’t have to worry too much about what you are eating, you can more or less keep your normal healthy diet and with the extra addition of protein shakes it will be of great benefit for your muscles.

Protein powders are each based on different ingredients. The most common ones are whey, milk, soy or egg. There are different types of amino acids and they all work differently. Some of them are easily digested and works straight away and others are more slow working and are therefore better to take in the evening. To get two types of powder can be a good idea to optimize the benefits.

Whey protein powder wich is based on whey and milk has a lot of amino acids that are easily digested by the body and is good to take after and before your working out session.

Casein protein powder is made up mainly of milk proteine, has a lot of different amino acids, but the digestion time is longer. This powder is good to take before going to bed, since that is the time when the most cell renewing is made anyway and it’s a good idea to give extra protein for that process.

For people that are sensitive to lactose or milk protein, the soy based protein powders are a winner. The soy bean contains all the essential amino acids that the body needs and is easily digested.

Before getting a protein powder, always look att the content. The amino acid complex profile is how you determine the quality. Usually it’s worth to pay a bit extra to get good quality. The rule is in general that higher price means better powder. And of course, your taste buds is what finally determines wich powder you’re going for, taste varies and find one that you like and the daily shakes might be something you’ll even look forward to!