Exercise is essential for building muscle and gaining physical strength. However, to repair muscle tissue and see growth, you also need to get enough protein in your diet. This may be a concern for those who don’t consume meat or animal products; however, there are plenty of protein options that don’t include meat and dairy. Here’s a guide to protein consumption for vegetarians and vegans.

Tips for Getting Enough Protein as a Vegetarian or Vegan

Include Protein in Every Meal

There are plenty of plant-based protein options available, including chickpeas, lentils, quinoa, and tempeh. Find recipes that integrate these ingredients, so you can be sure you’re getting enough proteins and other nutrients throughout the day. Vegetarians can also get protein from certain non-meat animal products, including eggs, milk, and cheese.

Eat Whole Foods

Your body cannot absorb protein as effectively as possible unless you also get other nutrients, like vitamin B-6 and complex carbohydrates. Additionally, complex carbs and healthy fats are essential for giving you enough energy to exercise to your full potential, which also helps with protein absorption. Try to add fruit, leafy greens, and avocados to your diet to round out your nutrition and maximize the effect of the protein you take in. 

Add Snacks That Include Protein

Snacks are also a perfect opportunity for vegetarians and vegans to add in some extra protein throughout the day. Keep some almonds and pumpkin seeds around for a healthy and energizing option. You can also explore some plant-based protein powders and shakes, such as pea and soy protein, for a boost pre- or post-workout.

If you’re looking to build muscle and improve your exercise routine while exploring healthy diet options, Anytime Fitness in Chesterfield, MO, can help. The fitness club offers a variety of lifting and cardio equipment, along with 24/7 access to suit your busy schedule. Whether you’re interested in a basic gym membership or extensive workouts with a personal trainer, the state-of-the-art facilities and expert staff can help you meet your goals. Fill out a membership inquiry online, and call (314) 485-8986 to speak with a team member.