Macro partitioning
A well-planned vegetarian diet supports muscle hypertrophy and strength gains comparable to omnivorous diets when protein intake (1.6-2.2 g/kg/day) and energy balance are adequately managed.
To build muscle on a vegetarian diet, prioritize getting 1.6 to 2.2 grams of protein per kilogram of body weight daily. Ensure you are eating enough total calories to support your training. Focus on variety—combining legumes, grains, nuts, and seeds—to ensure you get enough leucine and other essential amino acids. This approach supports muscle growth just as effectively as an omnivorous diet.
A evidência parece ser sugestiva de que dietas vegetarianas podem ser opções viáveis em atletas, promover e fomentar a sua força, resistência e performance... A combinação de uma ingestão proteica adequada (1,6-2,2 g/kg/ dia) e o treino de força parecem ser, atualmente, a estratégia mais eficiente para sustentar a hipertrofia e o aumento da força muscular.
Why this rating
The paper is a narrative review citing multiple studies; it is not a primary RCT itself but synthesizes evidence showing equivalence.
Source
A dieta vegetariana e o aumento da força muscular e da massa muscular
M. J. Dias et al. · Acta Portuguesa de Nutrição · 2022
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →