Many bodybuilders think it is necessary to consume large amounts of meat and animal products to grow muscle. Fortunately, you can build a large, muscular frame and stick to your vegetarian ideal. In fact, one vegetarian bodybuilder named Bill Pearl won the prestigious Mr. Universe bodybuilding contest in 1971. Following the basics of a vegetarian bodybuilder diet, you can become meaty without meat.
Protein Amount
Bodybuilders require more protein than people who seldom strength train. Approximately 20 percent of your daily calories should come from protein, Penn State University reports. This amount of protein helps your hardworking muscles recover from exercise and build new tissue. Because your body can't efficiently store protein, opt to eat protein at regular intervals throughout the day to maximize muscle growth.
Protein Quality
While it may be easy to hit your daily protein intake targets, some vegetarians don't eat high-quality protein. High-quality protein sources -- also known as complete proteins -- contain all nine amino acids the body requires. Consuming a diet devoid of all nine amino acids can lead to muscle wasting and other health issues. Eating vegetarian-friendly complete protein sources like eggs, dairy and tofu will ensure that you're getting the amino acids you need. If you happen to be vegan, consider complementing protein sources. This means eating food combinations that provide all amino acids. Examples include rice and beans and wheat and lentils.
Timing
Consuming proper foods before and after your workout can boost performance during strength training and promote muscle growth, according to Enette Larson, M.S., R.D. of the Vegetarian Resource Group. Larson recommends that vegetarian athletes consume a protein and carbohydrate mixture approximately two hours before and immediately after exercise. Example of vegetarian pre- and post-workout meals include fruit juice and tofu, beans and quinoa and yogurt with granola.
Minerals and Vitamins
Minerals and vitamins are crucial for athletic performance because both "unlock" the nutrients found in food. Eating a varied diet can help ensure you meet your vitamin and mineral requirements. You may also want to consider supplementing with a multivitamin as a safety net for nutrients you may miss out on. Iron is an especially important mineral for athletic performance, reports the President's Council on Fitness, Sports & Nutrition. Ensure that you consume vegetarian-friendly iron-rich foods like spinach, kale and black beans. Consuming iron-rich foods alongside vitamin C-rich foods like orange juice can significantly enhance iron absorption.
Member Comments