How much should I eat to gain muscle?

How much should I eat to gain muscle?

Eat frequently, every 3-4 hours, and aim for 6 small meals during the day. Try not to lump your calories into 3 big meals, as it will make you feel sluggish. Eat a minimum of 20-30 grams of protein at each meal. Eat simple carbohydrates directly before/after training ssessions.

What vegetarians should eat to gain muscle?

Eating enough protein is necessary to help repair and build the muscle. As a vegetarian, the sources of protein in your diet will differ from the average person consuming meat. Plant-based proteins include beans, lentils, whole grains (like quinoa, brown rice and farro), nuts, seeds, soy products, and dairy.