As a vegetarian myself I know how awkward we are to have over for dinner and how unappetizing Quorn can look over a nice juicy steak but when it comes to protein is it better for us to have it from an animal or plant based source? If you want to make some serious gains can you still do this whilst maintaining a strict vegetarian or even vegan diet?  In order to answer this, first, we need to look at protein, what it is and why it is so important when trying to gain muscle mass.

Proteins are made up of small compounds called amino acids, the human body needs 22 types of these to function but there are nine in total that we cannot produce ourselves and therefore need to get from our food, these are called the essential amino acids. Amino acids are the building blocks of the body, they build and repair muscle tissue that may be torn during a heavy workout so it is essential to get enough when training.

The daily recommended intake of protein for the average man is 56g per day and 46g for women just to maintain bodily functions. If you are trying bulk up you will need much more. You can work out the correct amount that you need based on your height, weight, and goals by going on to www.bodybuilding.com and using their protein calculator.

All foods contain different types and numbers of amino acids, which is why it's so important to have a varied diet, and generally animal protein such as meat, fish, and dairy contain all 9 of the essential amino acids and are therefore known as  “complete” proteins whereas plant-based protein sources such as beans, grains and soy are rich in some but lacking in others. Research has also proven that animal sources of protein are more digestible than their plant- based counterparts and therefore more is actually absorbed and used by the body.

Animal proteins, however, do not contain fiber, anti-oxidants and very few vitamins and minerals whereas plant- based sources are plentiful and not to mention far much cheaper.  Dutch bodybuilder Barny Du Plessis won Mr Universe in 2014 and says his meat-free diet gave him more energy and endurance in the gym.  Plant-based protein powders such as pea and hemp are becoming much more widely available than before, making it even easier for anyone with allergies and intolerances to dairy to make sure they are getting enough protein without relying on the traditional whey powders.

In conclusion, there are many benefits to both animal and plant based proteins and a varied diet is most beneficial to the body but if you just can’t bring yourself to eat meat or use any animal products, it is entirely possible to build muscle on a vegan diet. It’s all about finding what works for you.