The sport of female bodybuilding requires special attention to diet practices and methods in conjunction with strenuous workouts. A vegetarian diet has sometimes been criticized by misinformed bodybuilding regulars as being inadequate for females who choose to push their physiques to the limit. However, women who choose a vegetarian diet while bodybuilding can easily consume the nutrients needed to promote the energy, strength and endurance needed for muscle growth and maintenance.
Background
A vegetarian diet is a diet that excludes meat and animal flesh. There are various degrees of vegetarianism, including pescetarianism (eats fish), lacto-ovo vegetarianism (eats dairy and eggs), and vegan (consumes no animal products or ingredients of any kind). Vegetarians must obtain protein from sources other than meat to assure they are meeting the recommendations for their activity level.
Misconceptions
One of the biggest myths associated with bodybuilding is that female bodybuilders who follow a vegetarian diet are unable to consume enough quality protein to build and maintain muscle. According to Bodybuilding.com, all essential and nonessential amino acids (the building blocks of protein) can be consumed through plant sources. Vegetarians who consume a variety of foods, such as soy products, beans (legumes), nuts, eggs, nut butters, lentils, dairy and seeds, can easily meet the requirements of a female bodybuilder.
Protein Requirements
Protein is essential in building and maintaining muscle mass. The protein requirements of female bodybuilders are heightened due to the high stress on muscles during intense training. The American Dietetic Association states that those who are bodybuilding need 1.4 to 1.7 grams of protein per kilogram of body weight or 0.63 to 0.77 grams per pound of body weight. Protein should be consumed throughout the day as part of a balanced vegetarian diet.
Oligomenorrhea
Some female bodybuilders following a vegetarian diet are prone to oligomenorrhea, which is the medical term indicating infrequent menstruation. According to Bodybuilding.com, this is due to low calorie intake and not a result of dietary quality. Female vegetarian bodybuilders should be sure to consume a variety of foods for adequate energy, including whole grains, fruits and vegetables, as well as foods that supply adequate protein, omega-3 fatty acids, iron, zinc, calcium, vitamin B-12 and vitamin D.
Other Benefits
In addition to the muscle-promoting benefits of following a vegetarian diet, female bodybuilders also enjoy many health benefits as well. The American Heart Association states that those who follow a vegetarian diet seem to have a lower risk of many chronic diseases and other conditions. Vegetarians enjoy lower incidence of obesity, coronary heart disease, high blood pressure, stroke, diabetes and some cancers.
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