| Hey there, According to diet dittoheads everywhere, if you stop eating meat or animal products altogether, everything in your body automagically gets better, nosehole to butthole, snout to tail. Inflammation plunges. Fat dissolves. Disease disappears. Big Magnetic Growth Magic happens. I don't know. There's a kernel of truth here. Plant foods are indeed vital for maintaining optimal health and performance. A large body of evidence shows that people who eat higher amounts of fruits, vegetables, and whole grains are generally healthier, fitter, and more likely to live longer, disease-free lives than those who don't eat enough. One major reason for this is the essential vitamins and minerals that fruits and vegetables provide, but fiber is another (and often overlooked) component of plant foods that deserves attention. They also contain other types of beneficial phytonutrients, like sulforaphane and anthocyanins, which are found mainly in broccoli and blueberries. So, there's no denying that healthy eating necessarily includes a wide variety of plants and vegetables, ranging from dark, leafy greens to onions and garlic to cruciferous vegetables to cereal grains and more. Does that mean that eating only those foods is ideal, though? No, and especially if you're trying to improve your body composition. For instance, gaining muscle is trickier as a vegan or vegetarian because it's difficult to eat enough high-quality, well-absorbed protein. This is partly why studies have shown omnivores tend to have more muscle than vegetarians and vegans. Certain micronutrient deficiencies are more common among vegans than omnivores, too, including vitamin B12, omega-3 fatty acids, zinc, calcium, and others. Regularly eating a handful of the right foods can help here, but you'll probably need to supplement, too. Ironically, there's another (and arguably better) way to get enough premium protein and key nutrients, though: simply include some animal foods in your diet, and specifically red meat, poultry, seafood, dairy, and eggs. Some call this the "flexitarian diet," but I just call it "eating like an adult." Mostly plants and their bounties with a modest amount of burned animal carcass, bovine teat secretions, scrambled bird-snot, and the like. So anyway, here's the bottom line: While you can get and stay fit, lean, and healthy on a vegan or vegetarian diet, it's easier to mess up than with a well-designed omnivorous diet and doesn't offer any significant health or performance advantages. Also: If you want to add some more science-backed arrows to your nutritional quiver that can help you achieve your fitness goals faster, check out one of my bestselling fitness books. For men trying to gain their first 25 pounds of muscle or get to 10-to-15% body fat: Click here ⇒ https://legionathletics.com/products/books/bigger-leaner-stronger/ For women trying to gain their first 15 pounds of muscle or get to 20-to-25% body fat: Click here ⇒ https://legionathletics.com/products/books/thinner-leaner-stronger/ For intermediate and advanced lifters trying to get as fit, lean, and strong as they possibly can: Click here ⇒ https://legionathletics.com/products/books/beyond-bigger-leaner-stronger/ These books have helped tens of thousands of people of all ages and circumstances build their best body ever, and they can do the same for you. Go for it! Mike | 
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