You can still build muscle without gnawing on steaks bigger than your plate. Just check out the likes of Liam Hemsworth, Ricky Williams, and the growing list of UFC fighters going vegetarian and vegan. Guys like that aren’t eating rabbit food, either. They’re choosing protein-rich plants containing the right amino acids that work together to build muscle.
How much protein you need: The amount of protein you need depends on your body weight and workout regimen. According to the Academy of Nutrition and Dietetics and the American College of Sports Medicine, an endurance- or strength-trained athlete should aim for 1.2 to 1.7 grams of protein per kilogram of body weight. First, divide your weight in pounds by 2.2 to calculate your kilogram weight. For example, a 160-pound (72.7 kg) guy should get 87-123 grams of protein per day. Here are some of the tastiest and healthiest ways to go meatless — or at least cut down on your animal intake.