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When you lift weights to build muscle, you are actually doing microscopic damage to the muscle tissue that repairs itself during your rest time. The muscles repair themselves with bigger and stronger tissue to compensate for the added weight you are lifting. In order for the muscles to do this efficiently, they need protein. Since the simplest way to get this protein is through animal meat, the vegetarian has to find a suitable alternative. Fortunately there are quite a few. One of the best sources is soy. Not only does it come in many different forms such as powder, miso, tofu, and soy milk, it also provides 8 essential amino acids required by your body for growing and repairing muscles. Soy is also a great source of glutamine, which aids in muscle recovery.

Other great sources of protein include nuts and egg whites. Nuts are a great source of protein since they also provide the essential fatty acid alpha linolenic acid. But watch the serving size. Although high in protein, they are also high in calories.

As far as protein drinks, shakes and meal replacements, unless you are a serious athlete, I wouldn't rely on these as a primary source of protein. You're much better off eating "real food", saving these for the occasional on-the-go meals.

And lastly, vegetarians have to make sure they get enough vitamins and minerals, so be sure to take a good multi.