Can you get, and stay strong without eating meat? Is there hope for vegetarians and vegans to still make gains in the gym and with their bodies? If you know what you're doing, you absolutely can. Here's what you need to know. 

Things we referenced in this episode:

Muscle Building 101 : https://www.digitalbarbell.com/blog/2019/8/2/k7sk1jgjaisry601h9uu6o4g5t204h

The importance of animal protein for muscle: https://pubmed.ncbi.nlm.nih.gov/19678968/

Protein Cheat Sheet:

Milk - 1 cup - 10g Protein - 1g Leucine

Cottage Cheese - 1/2 Cup - 14g Protein - 1.2g Leucine

Greek Yogurt - 1 Cup - 23g Protein - 1.3g Leucine

Egg - 6g Protein - .5g Leucine

Non-meat sources:

Tempeh (fermented soy) - 3oz - 20g Protein - 1.4g Leucine

Lentils - 1/2 cup cooked - 9g Protein - 1.3g Leucine

Black Beans - 1 cup cooked - 15g Protein - 1.2g Leucine

Chickpeas - 1 cup cooked - 12g Protein - .9g Leucine

The Main Takeaways:

#1 - If someone tells you it’s impossible to get big and strong as a vegetarian don’t believe them. It is however going to take more planning and attention to detail than your carnivore friends.

#2 - Be sure you’re eating enough calories. If you’re trying to grow and aren’t eating more calories than your body needs you’re not going to make progress.

#3 - Replace the protein that you’re missing from eliminating meat.

#4 - Pay close attention to the amino acid content of your main sources of protein. Shoot for meals with about 3g of Leucine 3-5 times per day.

#5 - Use the right protein supplements as needed (Whey, Pea, Rice)

#6 - Get enough protein - .8 - 1.2g per day per lb that you weigh

#7 - Train smart - Focus on compound lifts that get heavier and heavier over time

#8 - Eat Carbs - Carbs help build and maintain muscle and they provide the energy you need for your workouts..

#9 - Recover - Get 7-8 hours of sleep and pay attention to your overall nutrition.

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