For anyone hitting the gym on a regular basis, they are most likely to hear a lot of people warning them to have plenty of protein in your diet. For a vegetarian trying to put on weight and build mass, this can seem like a daunting task as protein is commonly consumed from animal sources. Check out here for natural amino acids.
If you are indeed trying to put on weight, following a vegetarian diet will slow you down but this is not to say it is impossible. There are tried and tested methods that can help you gain weight and increase your input of protein and achieve your vegan bodybuilding goals.
The average man will require around 60g of his calories to come from protein sources and the average woman will need about 47g for a day. These estimates are for the average human beings but if you are hitting the gym you should increase your intake to twice the amount. If you are a vegetarian who does not mind having animal byproducts, eggs are an excellent source for protein.
Eggs are cheap and contain roughly 10g of protein but keep in mind that they include saturated fat. Soy beans are also cheap and make an excellent source for protein. They are also tasty and make an excellent snack for post workouts. Another way you can achieve a good protein intake is to include pasta and cheese, both of which combine to give you an excellent protein filled meal. For women there are specific protein powders for women that are vegetarian and tailored to suit their body and lifestyle that can help them gain weight and muscle.
Carbohydrates and fats are also necessary but the choice of meals available for vegetarians are not that limited as with proteins. You should aim to increase your daily calorie intake to more than 500 calories per day if you plan on putting on weight. Do this by compiling a list of food and meals that are packed with calories and does not include any meat.
Ensure that the list contains food you like having and take this list every time you go to the local supermarket. Rice, nuts and peanut butter are some of the things that are calorie heavy and should be on the list. There are also plenty of vegetarian energy bars that make a great addition between meals. Vegetarians are known to suffer from deficiencies so it is recommended they invest in multivitamins that can give much needed vitamins and minerals to boost the body and consume vegetarian supplements to increase your calorie intake.