Whether you choose an ovo-lacto vegetarian diet for personal beliefs or potential nutritional benefits, you should note that such a diet can complicate athletic pursuits such as bodybuilding. An ovo-lacto vegetarian diet is less restrictive than other forms of vegetarianism, as you can eat eggs and dairy, but no meat or fish. The flexibility will allow you to obtain the nutrients you need for success in bodybuilding.
Oatmeal and Eggs
Success in bodybuilding depends upon your ability to perform intense workouts to stimulate growth and provide enough nutrients to help build muscle. Oatmeal is rich in carbohydrates, which can fuel you through your workouts, while eggs provide protein your muscles need to grow. Eggs offer all of the essential amino acids required for optimal muscle recovery and contain nutrients such as vitamins A, B12, E and K, iron and calcium, which support overall health.
Cottage Cheese and Strawberries
Because ovo-lacto vegetarian diets allow you to consume dairy, you can take advantage of high-protein foods such as cottage cheese. Cottage cheese is lower in carbohydrates than many other types of dairy, so it can be used when dieting as well. Strawberries offer sweetness and provide vitamins C and E, which may help improve muscle gains, which is vital for bodybuilding.
White Bean Chili
Beans are rich in protein and carbohydrates, so they can help provide energy for your workouts and help support recovery and muscle growth after exercise. Because bodybuilders have high calorie needs, a white bean and vegetable chili can be a wise choice, as 1.5 cups of the meal provides about 364 calories, 53 g of carbohydrates, 28 g of protein and just 4 g of fat, depending on the recipe.
Protein Powder Smoothie
The flexibility of ovo-lacto vegetarian diets can be particularly beneficial for bodybuilders, as whey protein powder, a popular high-protein supplement, is made from dairy products. One scoop of whey protein offers 24 g of protein, which is the same amount in 4 oz. of grilled chicken breast. Whey protein is a high-quality protein source with all of the essential amino acids and can be used to build muscle.
References
- MayoClinic.com; Vegetarian Diet: How to Get the Best Nutrition; June 10, 2010
- Bodybuilding.com; Eggs-actly What You Need to Build Muscle; Scott Diedrichs
- Ergo-Log: Human Study: Power Training Builds More Muscle with Vitamin C and E
- LIVESTRONG.COM MyPlate; Calories in Strawberries; Nov. 20, 2008
- LIVESTRONG.COM MyPlate; Calories in Vegetable White Bean Chili; Jan. 20, 2008
- LIVESTRONG.COM MyPlate: Calories in Optimum Nutrition Whey Protein
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