- It's important to consume plenty of
protein if you want to build muscle andstrength . - As a
vegetarian , great foods for protein include eggs, dairy, and whey protein powder. - However, over-training can also stop you from reaching your goals, dietitian Sophie Medlin said.
Dear Rachel,
I'm a 23-year-old female who's been into
— Vegetarian Fitness Fan
Dear Vegetarian,
Well done for hitting your goal weight, and it's great to hear you want to build strength.
You're right that nutrition plays a key role in hitting our fitness goals, and protein is key for building muscle and recovering from workouts.
While meat provides lots of protein, you can still reach your protein target on a vegetarian diet.
Ensure you're not overtraining
Specialist dietitian Sophie Medlin said that struggling to make progress with physique goals can actually be a sign of exercising too much.
"Over Training Syndrome is presenting more and more and people are less likely to spot it because social media influencers promote athlete-level training programs to people without the professional support needed for the intensity of exercise that is being done," she said.
If you've noticed your periods have stopped, that could be a sign of over training. Too much exercise can cause this, which is a condition called hypothalamic amenorrhea.
Exercise is a stressor, and muscle growth happens during recovery. So it's important to prioritize rest and sleep to hit your physique and strength goals, Medlin said.
Eat dairy, eggs, and protein powder
If you're not over-exercising but feel your muscle gains have plateaued, you may need to eat more protein to support muscle growth, Medlin said.
Eating enough protein on a vegetarian diet is perfectly possible — Medlin recommends eating eggs, whey protein powders, and dairy.
Greek yogurt is one of my favorite protein sources, and I sometimes mix egg whites in with whole eggs for an extra protein boost.
"Dairy and eggs contain complete proteins and dairy has the ideal balance of amino acids to stimulate muscle fiber synthesis," Medlin said. "With the level of training you're doing, I would highly recommend you speak to a sports dietitian for tailored advice."
Plan your meals around protein
If it doesn't feel obsessive or overwhelming, consider tracking your protein intake for a few days to see how much you're eating.
For your weight and activity, you should be striving for up to 125g protein a day according to Mind Pump's macro calculator.
If that seems impossible, just start by trying to eat more than you're currently consuming.
To hit my protein target, I plan my meals in advance and aim for every meal to contain at least 25g protein.
Once you get to grips with a high protein vegetarian diet and find meals you love that help you hit your goals, it'll become your new normal.
Wishing you well,
Rachel
As a senior
Rachel has a wealth of experience covering fitness, nutrition, and wellness, and she has the hottest experts at her fingertips. She regularly speaks to some of the world's most knowledgeable and renowned personal trainers, dietitians, and coaches, ensuring she's always up to date with the latest science-backed facts you need to know to live your happiest and healthiest life.
Have a question? Ask Rachel at workingitout@insider.com or fill out this anonymous form. All questions will be published anonymously.
Read more Working It Out:
- Whenever I start a new fitness regimen, I give up after a week. How can I stay motivated?
- I've been weight training for 1.5 years but haven't seen much muscle development. What am I doing wrong?
- I was losing weight and hit a plateau. How do I get my eating and workouts back on track?
- Is it better to do cardio before or after strength training to lose fat and build muscle?
- The keto diet makes me feel bad, but I'm scared to transition out of it because I don't want to gain weight. What should I do?