Bodybuilders face special health challenges, as they must find a balance between growing muscle mass and eliminating fat. According to the "Journal of the American Dietetic Association," there are significant health risks when this balance is not maintained, including changes in blood density, elevated cholesterol levels and increased risk of heart problems. Vegetarian bodybuilders must walk an even finer line, as many of the recommended dietary choices for proteins and fats are unavailable to them as they train.
Recommended Caloric Intakes
Bodybuilding diets have much higher recommended daily caloric intake levels to support the intense levels of training. According to Diet.com, the recommended caloric intake levels for men are 2,500 to 5,500 calories per day. For women, it is 1,500 to 3,000 calories per day. The base rule is that the body is burning through 50 calories daily for each 1 lb. of muscle, so the caloric intake level must support the current muscle mass.
Small Meals
The grazing principle is recommended for bodybuilders. Theoretically, by eating consistently throughout the day, you can prevent your body from producing cortisol and eating away at muscle mass. For vegetarians, the natural tendency of high fiber vegetables and fruits to make you feel full longer needs to be counterbalanced with regular food intake to preserve muscle development.
Protein Challenges
For every 2.2 lbs. of body weight, bodybuilders need to eat 1.5 g or 0.05 oz. of protein. Vegetarians need the same level of protein as omnivores, but they will need to pay greater attention to the type of protein they consume to ensure their body absorbs as much protein as possible from each serving. The Vegetarian Resource Group notes that vegetarian athletes should not feel pressured to eat meats, as all the protein they need can be found completely in vegetable food sources.
Dangers
High levels of protein intake such as those needed by bodybuilders can contribute to kidney damage, notes Diet.com. Serious vegetarian bodybuilders will want to have their kidney function tested regularly.
Expert Insight
The perfect diet for a vegetarian bodybuilder depends on the type of training being done and the time until competition. Working with a registered dietitian or your doctor will help you find the best diet to give you the maximum benefit with a minimum of stress on your body.
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