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Posted by u/no_fish_please路路Hot Take

Is being plant-based rly hurting my gains?

TL;DR: Is a vegetarian diet really bad for muscle gains or is that a myth?

So I've heard this myth that going vegetarian is like, a total loss for my gains, but that seems kinda sus, right? Like, I eat my protein-rich beans, lentils, and tofu, but I wanna know if there's any solid research that debunks this. I found a study by Messina et al. (2016) showing that well-planned vegetarian diets can totally meet protein needs for athletes, but im curious if there are more studies or real-life experiences to back this up. Can a plant-based diet really keep my gains on fleek or is it just wishful thinking? 馃

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u/fitnursejane路

A well-planned vegetarian diet can absolutely support your gains. Research has shown that protein quality matters, not just quantity. You mentioned beans and lentils, which are great sources of protein. Combining those with whole grains can give you all the essential amino acids needed for muscle repair and growth. Don't forget to track your overall caloric intake and macros to make sure you're hitting your targets.

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u/depressedlifter路

Honestly, I tried going vegetarian once, and I ended up losing weight. I thought I was eating enough, but turns out I wasn't tracking my macros properly. It felt like I was lifting the same weight forever. Maybe just make sure you're aware of your protein intake, or else you might be losing gains without realizing it.

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u/no_fish_please路

Facts! I've been vegetarian for years, and my lifts have been fine. Try incorporating different protein sources like hemp seeds or chickpea pasta for variety. Plus, who doesn't love a good veggie stir-fry? 馃槀

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u/no_time_to_lift路

It can be challenging to get enough protein on a vegetarian diet, especially if you're lifting heavy. I find that meal prepping helps a lot; it saves time and ensures I'm eating right. Focus on protein-dense foods like tempeh, seitan, and Greek yogurt to hit your targets. Just don't overlook your overall caloric needs

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u/6footdadbod路

I think it really comes down to your planning. My buddy is plant-based and hit a PR last month on deadlifts. He swears by a high-protein smoothie post-workout loaded with pea protein. Just remember to balance those carbs and fats too, or you'll feel drained in the gym.

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