If you are a vegetarian who is also interested in bodybuilding, it’s important to understand what needs to go into your diet. While other vegetarians can get enough protein from non-meat sources, that doesn’t always hold true for bodybuilders. As a bodybuilder, you will need to consume 1.5 – 2 grams of protein per kilogram of your total weight each day. That means if you weigh 200 pounds, you would need to get between 225 and 330 grams of protein every day, which is more than the recommended amount for regular vegetarians and meat-eaters alike. Beyond that, you will also want to be sure you are taking in enough vitamins and minerals to support your muscle building efforts.
When planning your vegetarian bodybuilding diet, you’ll have to be careful to choose foods that are rich in calcium. Broccoli and spinach are excellent sources of calcium. However, you may still need to take a calcium supplement. Another thing to keep in mind is that some vegetarian bodybuilders are subject to criticism from other people, which can prevent them from achieving their muscle-building goals.
Figs
Figs are a great source of dietary fiber, vitamins, and minerals and are a great addition to a vegetarian bodybuilding diet. As an added bonus, they’re a great source of protein. Moreover, they’re also good sources of calcium, potassium, and iron. Figs are naturally sweet, which makes them an excellent breakfast option. Simply add them to your quick oats and microwave them on high for one to two minutes. Then stir in some Greek yogurt to make a delicious breakfast.
Quinoa
Quinoa is a great option for vegetarian bodybuilders. Not only does it have a low glycemic index, but it is also rich in protein. Its slow digestion helps to avoid fluctuations in blood sugar and promotes lean muscle growth. Quinoa is a great source of all eight essential amino acids.
Tofu
Tofu is a great vegetarian protein source. It’s made from fermented soya bean curds and is considered the healthiest vegan protein source. It also adds flavour and texture to meals. Many vegans use it in place of meat or fish. It’s also a great source of protein for bodybuilders. It contains up to 10 grams of protein per serving.
Calcium
One of the most important nutrients for bodybuilding is calcium. A diet low in calcium can adversely affect metabolism, muscle contraction, and fat storage. To avoid these complications, a vegan bodybuilder should focus on calcium-rich foods. To achieve the ideal level of calcium for bodybuilding, vegans should consume 2,500 to 2,000 calories per day. In addition, they should consume 250 to 1000 extra calories during training days.
Protein
While a vegetarian bodybuilding diet may seem unappealing at first, it’s necessary for bodybuilders to get enough protein. Protein is essential for muscle growth and recovery. In addition, your body requires amino acids for nearly every biochemical reaction. Protein also serves as carrier agents in the blood to transport oxygen to the muscles. A typical vegetarian diet should contain at least 50 grams of protein per day.
Green smoothies
A vegetarian bodybuilding diet can provide all the nutrition needed to build muscle, while avoiding the high calorie content of meat. Vegetarian bodybuilders should consume plenty of fruits and vegetables. These foods provide high-quality nutrients and antioxidant protection. They can also help to prevent muscle loss.
Protein shakes
If you’re looking for a protein shake that contains a variety of protein sources, you can consider a vegetarian protein powder. Pea, quinoa, hemp, and rice protein are all great options, and each powder offers twenty to thirty grams of protein per serving. You’ll also find a variety of other nutrients in the mix, including fiber, omega-3 fatty acids, and a healthy serving of carbohydrates.
Regular meals
If you are a vegetarian bodybuilder, one of the most important tips is to make sure that you eat regularly throughout the day. It is important to consume a varied range of foods, particularly fruits and vegetables, which contain high levels of essential nutrients and antioxidant protection. You will also want to make sure that you consume plenty of carbohydrates and healthy fats. Many vegetarian bodybuilders focus on carbohydrates as their main fuel source, but it is important to include fats in your diet. Fats, especially monounsaturated and polyunsaturated fats, are beneficial for energy and bodybuilding.
Vegetarian Bodybuilding Diet Result
Bodybuilders must be careful when planning their diet if they are going to be vegetarian. They will have to choose foods that are rich in calcium and vitamins. There are several vegetarian bodybuilders who also have to deal with negative reactions from other people. However, if you enjoy a vegetarian lifestyle and you want to try bodybuilding, it is still possible to achieve your goals.