Madeleine Hull
Bodybuilding on a vegetarian diet is possible, but it requires careful planning to ensure sufficient protein, calories, and micronutrient intake. A bodybuilding diet typically includes a lot of animal-based foods due to their high protein and calorie content. However, vegetarian bodybuilders can still meet their protein requirements by consuming plant-based proteins such as quinoa, nuts, seeds, grains, legumes, and vegetarian-friendly complete proteins like quinoa. It is important to vary the diet and ensure a balanced intake of carbohydrates, proteins, and healthy fats. Tracking macronutrient intake can also help ensure that nutritional needs are being met.
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What You'll Learn
High-protein vegetarian foods
Vegetarian bodybuilders need to pay special attention to their protein intake, as it can be challenging to get adequate plant protein to balance macronutrient intake. The recommended protein intake for bodybuilders is 0.63-1.0 g of protein per pound of body weight, or 1.6-2.2 g of protein per kg.
Grains
Whole grains such as bread, pasta, rice, couscous, and oats are good for bulking up meals. Whole grains are preferable to refined grains as they provide more protein, fibre, and other nutrients. Quinoa, cooked and eaten like a grain, is unique as it contains all nine essential amino acids, making it a complete protein. Five tablespoons (185g) of cooked quinoa contain 8g of protein.
Nuts and Seeds
Nuts and seeds are high in protein, iron, and omega-3 fatty acids. Good choices include almonds, sunflower seeds, chia seeds, and hazelnuts. Almonds, in particular, are filling due to their combination of fat, fibre, and protein. They can be eaten as almond butter, by the handful, or sprinkled on salads. Hemp seeds are another good option, providing omega-3 fatty acids in addition to protein.
Pulses
Pulses, which include beans, peas, and lentils, are an inexpensive and high-fibre source of protein. They are also a good source of iron and can help lower cholesterol levels. Tempeh, a soy-based product, is one of the vegetarian foods highest in protein, containing 20g of protein per 100g.
Soy Products
Soy products such as tofu, soybean, and seitan are good sources of protein. Seitan, also known as wheat meat or wheat gluten, closely resembles the look and texture of meat when cooked. It contains about 25 grams of protein per 3.5 ounces (100g), making it one of the richest plant protein sources. However, people with gluten-related disorders should avoid it.
Dairy and Eggs
Eggs and dairy products like milk, yoghurt, and cheese are also good sources of protein. Eggs, in particular, provide healthy fats and vitamins B12 and D.
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Supplements and shakes
To ensure you are consuming enough protein, you should consider tracking your macronutrient intake for a few weeks. This will help you understand whether you are meeting your nutritional needs. If you are not, you can supplement your diet with protein shakes. These can be consumed throughout the day, and are a good way to increase your protein intake without eating more solid food.
There are also vegan protein powders on the market, which can provide a concentrated source of protein. This is especially useful around workouts, when your body can quickly absorb and utilise the protein to repair and build muscle.
In addition to shakes, you can also increase your protein intake through high-protein snacks. These can include nuts and seeds, such as almonds, sunflower seeds, chia seeds, and hazelnuts, which are also a good source of healthy fats and omega-3 fatty acids.
It is important to remember that a bodybuilding diet is not just about protein. You should also be consuming enough calories, and a range of micronutrients, to support muscle growth and overall health.
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Macronutrient tracking
Protein:
- Aim for a high protein intake: As a vegetarian bodybuilder, you may need to put in extra effort to obtain sufficient protein. Aim for around 0.63-1.0 grams of protein per pound of body weight, which equates to around 1.6-2.2 grams per kilogram. This range may vary slightly depending on your specific goals and requirements, so consider consulting a dietician or nutritionist for personalized advice.
- Include a variety of protein sources: Incorporate a wide range of plant-based protein sources into your diet, such as quinoa, legumes, tofu, seitan, tempeh, and nuts. These foods will help you meet your protein requirements and promote muscle growth.
- Consider protein timing: Try to include a good quality protein source in every main meal. You can also snack on high-protein vegetarian options throughout the day, such as protein bars and shakes.
Carbohydrates:
- Focus on complex carbohydrates: Opt for complex carbs such as whole grains (brown rice, quinoa, oats, etc.), which provide more fibre and nutrients than refined white sources. Whole grains will help sustain your energy levels and provide your body with the fuel it needs for workouts.
- Manage carbohydrate intake: While carbohydrates are essential for energy, the amount you need may vary depending on your activity level and specific goals. Some bodybuilders suggest obtaining 60% of your total calories from carbohydrates, but you can adjust this based on your preferences and requirements.
Fats:
- Include healthy fat sources: Nuts, seeds (such as almonds, sunflower seeds, and chia seeds), and avocados are excellent sources of healthy fats. These foods provide essential fatty acids and help you stay energised during your workouts.
- Monitor fat intake: While fat is crucial for promoting muscle gain and overall health, excessive fat consumption can be detrimental. Generally, aim for 15-30% of your calories to come from fat. However, this may vary depending on your specific situation, so consider seeking professional dietary advice.
It's important to remember that every individual is different, and you may need to experiment with different macronutrient ratios to find what works best for your body and fitness goals. Tracking your macronutrient intake using a food journal or dietary app can help you make informed adjustments to your vegetarian bodybuilding diet.
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Micronutrients and fibre
Micronutrients are essential for a well-rounded, balanced diet, and this is no different when it comes to bodybuilding. In fact, bodybuilding requires a thoughtful approach to nutrition, as athletes are judged on their aesthetics.
Vegetarians and vegans can be at risk of missing out on vitamin B12, as this is found mainly in animal products. Vitamin B12 plays a crucial role in producing red blood cells and bone marrow formation. It is also involved in the metabolism of amino acids, nucleic acids, and fatty acids. A deficiency in this vitamin can cause anaemia. Therefore, it is important for vegetarians, and especially vegans, to consider taking a vitamin B12 supplement.
Iron is another important micronutrient to consider when bodybuilding on a vegetarian diet. Iron is found in meat, but also in many vegetables. However, the body does not absorb non-heme iron, which is found in plant-based sources, as easily as heme iron, which is found in meat. As such, vegetarians and vegans need to be mindful of eating a variety of iron-rich foods to meet their RDA.
Calcium is another nutrient that both omnivores and vegans can struggle to get enough of. This is due, in part, to a lack of variety in diets. For vegans, it is recommended to eat calcium-fortified foods, such as plant-based milk, to meet their RDA.
It is also important to be mindful of your fibre intake when bodybuilding on a vegetarian diet. A vegetarian diet is typically high in fruits, vegetables, grains, and legumes, which are all good sources of dietary fibre. While fibre is beneficial for health, as it has been associated with a lower incidence of stroke and heart disease, it can also cause side effects such as bloating, excessive flatulence, and abdominal pain. As such, it is important to drink plenty of water to help prevent these complications.
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Workout routines
While vegetarian bodybuilding diets are often associated with a lower quality of protein, it is still possible to build muscle mass on a vegetarian diet. In fact, Bill Pearl won his fourth Mr. Universe title in 1971 as a 41-year-old lacto-ovo vegetarian.
- It is recommended to monitor your weight to see if your goal of building lean muscle is causing an increase in body weight. If your weight is staying the same or decreasing, it may be time to adjust your diet to include more calories.
- If your weight is increasing, it is important to distinguish whether it is muscle mass or fat mass. If your stomach is getting larger, you may be eating too much. It is normal to put on some body fat when trying to build muscle, especially when eating a high-calorie diet, but it is important to monitor your body fat percentage.
- A bodybuilding diet should feed the body the nutrients it needs to maximize muscle growth and minimize fat gain.
- It is recommended to consume 0.7-1.0 grams of protein per pound (1.6-2.2 grams per kg) of body weight per day.
- A calorie surplus of 10-20% is beneficial for gaining muscle mass.
- A vegan bodybuilding diet should include plenty of fruits, vegetables, and plant-based proteins.
- High-protein vegan foods such as seitan, tofu, legumes, and quinoa can help meet your protein needs to maximize muscle gain.
- Vegan protein powders can also help meet your protein needs by providing concentrated sources of protein surrounding workouts.
- Consuming sufficient amounts of fat can promote muscle gain, as fat provides twice the number of calories per gram compared to carbs and protein.
- Supplements such as creatine and omega-3 fish oil can be beneficial additions to a vegetarian bodybuilding diet.
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Frequently asked questions
Yes, it is possible to build muscle on a vegetarian diet. A vegetarian diet can provide the nutrients needed for muscle growth.
Protein is the most critical nutrient for bodybuilders as it is the building block of muscle tissue. Other important nutrients for vegetarian bodybuilders include iron, amino acids, healthy fats, and carbohydrates.
Good sources of protein for vegetarians include legumes, nuts, seeds, whole grains, and dairy. Plant-based proteins tend to be of lower quality than animal-based proteins, so it is important to eat a variety of protein sources to ensure you are getting all the essential amino acids.
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound. Athletes need more protein, around 1.2 to 2.0 grams of protein per kilogram of body weight per day, or 0.5 to 1.0 grams per pound.
In addition to ensuring adequate protein intake, thoughtful meal planning and strategic pre- and post-workout nutrition can enhance performance and recovery. It is also important to be patient and persistent, as building muscle takes time and dedication regardless of dietary choices.
