It is possible to be a bodybuilder and a vegetarian. However, eating meat and other animal products can help to ensure that you get the right amount of protein and additional nutrients to help your muscles grow. A diet for bodybuilding will include lean sources of protein, as well as foods from the other major groups. Consult with your health-care provider or dietitian to design a meal plan for your fitness goals.
Importance and Sources of Protein
Muscle is made of protein, and in order to build more, as well as help it repair from your workouts, you will need to be sure that you are getting enough protein in your diet. However, not all protein is created equal. To aid both muscle growth and your health, choose protein-rich foods that are also lean, such as turkey, tuna, lean beef, non-fat milk and low-fat cheeses. You can also take a tip from the vegetarians and get some of your protein from plant sources such as tofu, peanut butter and hummus.
Dangers of Fad Diets
While protein is essential for bodybuilding, it is not the only nutrient you need. Fad diets typically emphasize items from one food group while minimizing or even eliminating another, but this can pose risks to your health, as you may not be getting all the nutrients your body needs. Eating mostly protein may cause you to consume too much fat and cholesterol, which can be detrimental to your health and your diet. Similarly, cutting out carbohydrates and produce can cause you to become constipated due to a fiber deficiency. It also can deprive your body of the energy and vitamins it needs to help you function and stay healthy.
Balanced Diet and Calories
A balanced, non-vegetarian diet for bodybuilders includes lean protein, whole-grain breads, fruits, vegetables and low-fat dairy products. If you are trying to gain weight and muscle, add 250 to 500 calories to your daily intake, and consume more high-calorie, nutrient-dense foods by adding peanut butter to a whole grain muffin or sprinkling grated cheese over chili. To lose weight, cut your daily caloric intake by 500 by lessening your serving sizes or cutting out a snack or two, but be sure that you are still eating food from all of the major groups.
Water and Junk Food
It may seem simple, but drinking water throughout the day is imperative to any diet, especially a bodybuilding one. Water helps you stay energized and focused, and it also prevents dehydration during those difficult workouts. Cutting out junk food is also important, since filling up with high-calorie, low-nutrient foods will just make you feel stuffed without giving you any nutritional benefits. Work on eliminating processed junk food from your diet and cut out soda and other high-calorie beverages in favor of water.
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