Bodybuilders lift weights to build muscle mass and sometimes participate in competitions based on strength and physique. Bodybuilders are typically known for eating meat for energy and protein in order to gain muscle mass, yet there are vegetarian bodybuilders too. In order to participate in the sport of bodybuilding, vegetarians need to make sure they get enough calories, protein, vitamins and minerals through plant-based foods.
Carbohydrates
According to Bodybuilding.com, bodybuilders need to get around 65 percent of their daily calories from carbohydrates because these are the body's main source of energy, and bodybuilders burn a lot of energy working out. A vegetarian diet is made up primarily of carbohydrates, too, but in fruits, vegetables and whole grains. For example, watermelons, pears, bananas and carrots are all high in carbohydrates. According to the nutritional database CalorieKing.com, apples have about 16 g of carbohydrates, and a medium-sized potato has about 37 g of carbohydrates.
Fat
Not all fat is unhealthy. Unsaturated fat has many health benefits such as protecting the heart and contributing to a feeling of fullness. Bodybuilding.com recommends that bodybuilders get about 15 percent of their daily calories from fat. Fats in the vegetarian diet come from foods like seeds, nuts and olive and other oils. Some vegetarians do eat fish, which contains unsaturated fats.
Protein
Protein is essential for bodybuilders, since it helps to build and preserve muscle mass. Bodybuilding.com states that bodybuilders need about 20 percent of their daily calories from dietary protein. Even though vegetarians don't consume meat, they can get plenty of protein from foods like milk, cheese, beans, lentils and nuts. Vegetarian bodybuilders who don't want to eat these can substitute protein bars or protein shakes.
Meat Substitutes
Meat substitutes are common in the vegetarian diet and may help vegetarians get more of the required vitamins and minerals needed for bodybuilding. Textured vegetable protein (TVP) is a plant-based meat replacement which looks and tastes similar to ground turkey. It is rich in protein and iron. Tofu and other soy-based "meats" contain protein and vitamin B12, which is needed for energy production.
Supplements
While a vegetarian can maintain adequate nutrition for bodybuilding without taking supplements, supplementation can make meeting nutrition requirements easier. The website VeganBodyBuilding.com recommends the use of creatine, which comes in powder form and can help to promote muscle gain. Vitamin B12 and iron supplements may also be important if a vegetarian does not balance his diet well with food from all of the different food groups every day. Iron and vitamin B12 give you energy to work out, so vegetarians who are deficient in this mineral and vitamin may have a more difficult time lifting weights.
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