Claim: Vegetarians face problems with their diet regarding muscle development and strength, but are able to build muscle and have the right amount of nutritional food just like Meat eaters when adequate nutrition and exercise are applied. Vegetarians face problems with their diet when it comes to building muscle and strength, but they can build muscle just as well as meat eaters when proper nutrition and exercise are applied. Nutritional concerns that vegetarians may face include protein, creatine, iron, zinc and vitamin B12. ''Well-planned and appropriately integrated vegetarian diets appear to effectively support athletic performance (Barr 2004)''. As long as vegetarians get the recommended adequate intake along with the RDI and supplementation with key nutrients, they will be able to build muscle and strength just like non-vegetarians. There are many different types of vegetarian diets, and each type of diet varies slightly in its own way. Two main categories can be distinguished from these diets, which are the Lacto-Ovo-Vegetarian category and the Vegan one. The most essential nutrient for muscle and strength development is protein. The recommended daily intake of protein is 0.8 grams and vegetarians can satisfy their protein needs with exclusively plant-based sources ensuring an adequate energy intake. In addition to the recommended 0.9 grams of protein per day, vegetarians are encouraged to consume 10% more per day to supplement indigestion of incompletely digested plant protein sources. Protein-rich protein sources include eggs, dairy products, and soy products which provide all the essential amino acids crucial for protein synthesis. Plant sources contain non-heme as opposed to heme and are less absorbed, but can be prepared......middle of paper......and American Dietetic Association: vegetarian diets. Journal of the American Dietetic Association, 109(7), pp.1266-1282.Hunt, J. (2003). Bioavailability of iron, zinc and other trace elements from vegetarian diets. The American Journal of Clinical Nutrition, 78(3), pp.633-639. Kniskern, M. and Johnston, C., 2011. Protein dietary reference intakes may be inadequate for vegetarians if low amounts of animal protein are consumed. Nutrition, 27(6), pp.727-730. Lukaszuk, J. Robertson, R., & Arch, J. (2002). Effect of creatine supplementation and a lacto-ovo-vegetarian diet on muscle creatine concentration. Int J Sport Nutr Exerc Metab, 12(3), pp.336-337.Phillips, S. (2004). Protein requirements and integration in strength sports. Nutrition, 20(7), pp.689-695.Venderley, A. and Campbell, W. (2006). Nutritional considerations on vegetarian diets for athletes. page.294-304.