1. Get Sufficient Calories
The very first thing you must do as a vegetarian is make sure that you get enough calories. If you don't take in enough calories on a regular basis your body is much more likely to turn to incoming protein for fuel and you very well may see a deficit forming.
2. Consume Plenty Of Fruits And Vegetables
Second, be sure that you are taking in plenty of fruits and vegetables. These are going to supply you with a high quality source of nutrients as well as all the antioxidant protection to keep your immune system feeling strong.Two other vegetables that you'll definitely want to think about adding in higher quantities as well are broccoli and spinach
3. Don't Neglect Chickpeas(ચણા) And Legumes (કઠોળ)
For vegetarians looking to build muscle, one of the key sources of protein they need to be looking into are chickpeas and other legumes. These will also be a good low-fat source of carbohydrates as well and make for a great snack before a hard workout.
4. Swap Rice For millets (કોદરી, રાજગરો,બાજરી)
If you're in the habit of always eating rice with your meals, swap that up for some millets instead. . it is actually a complete source of protein, whereas rice is not. This is important for the process of muscle building to take place.
5. Utilize Egg White Or Soy Protein Powders
These will dramatically help to boost your protein intake and are quick and convenient for when you need them. As long as you do make sure to mix them up with other sources of protein, they are definitely a 'must-have' for your daily diet.
6. Avoid A Heavy Reliance On Processed Foods
One big mistake that many vegetarians make is relying a great deal on heavy, overly processed foods. Don't do this. Remember, being vegetarian doesn't mean you get free range to eat as many high-carb snack foods as you want. You still do definitely have to be eating healthy and making an effort to maintain a fresh diet that contains whole grains, fruits, vegetables, and nuts.
7. Be Sure To Vary Your Food Choices
As a vegetarian you may find that it's easy to gravitate to the same foods over and over and over again. Try to prevent this if you can. By making sure to take in a higher variety you will prevent nutrient deficiencies and have better luck with your diet program.
8. Make Use Of Tofu (સોયા પનીર)
Another protein source that's highly beneficial for vegetarians is tofu .
9. Egg & Dairy products
You can include egg and egg whites, cottage cheese, yogurt, cheese, and milk.
10. Utilize Nuts For Fuel
Another great food that you'll want to take in are nuts. Nuts provide a healthy source of fat and will provide a long-lasting form of energy as well. One handful will significantly boost your calorie intake and help make muscle gain that much easier.
11. Take In Plenty Of Flaxseeds, Walnuts, And Flaxseed Oil
For your essential fatty acids, since you likely won't be consuming fatty fish or fish oil, turn to flaxseeds, flaxseed oil, and walnuts.
12. Start Adding Peanut Butter
Another good way to boost your fat content is to start smearing natural peanut butter on as many foods as you can in your diet. This will also help to boost your overall calorie intake as well, which is obviously important when aiming to build muscle.
13. Consider Iron Supplementation
Since iron is responsible for good red blood cell development, it's not one you want to risk being low in. consider adding an iron supplement to your day.
14. Eat More Frequently
It's also important that you're making sure to eat frequently throughout the day. by getting protein in regular meals you'll help ensure that you do always have that steady stream of amino acids going into the muscle tissues.
15. Supplement With Branched Chain Amino Acids
Another important supplement that you'll want to use is branched chain amino acids. Here is a quick list of how to get BCAA from protein-rich vegan food sources:
• Leucine: soybeans and lentils (સોયાબીન અને દાળ)
• Isoleucine: almonds, cashews, and chickpeas (બદામ , કાજુ અને ચણા)
• Valine: peanuts, sesame seeds, and lentils (શીંગ , તલ અને મસૂર)
These you should specifically take immediately before and after the workout is complete as they too will help to safeguard against muscle mass loss.
16. Stay Positive
Finally, the last tip is to stay positive. It may take slightly longer to build muscle as a vegetarian, but if you stay positive and keep working towards your goals, you definitely can get the results you're looking for.