Bodybuilders need a significant caloric intake and a lot of protein to increase their muscle mass to the desired level. Most bodybuilding diets focus on consuming large amounts of lean meat, whey protein, egg whites and other animal products. However, bodybuilding isn't exclusive to meat eaters. While vegetarian bodybuilders still need to focus on protein, they can get what they need from non-animal sources.
Misconceptions
Many people believe that a vegetarian diet is fundamentally vitamin or protein deficient. However, according to the U.S. Department of Agriculture, vegetarians who consume a variety of foods in the correct amounts can meet all of their nutritional needs, even if they are extremely active. Focus nutrients for vegetarians include protein, iron, calcium, zinc and vitamin B12.
Protein Requirements
According to the Centers for Disease Control and Prevention, 10 to 35 percent of your daily calories should come from protein. Athletes, such as bodybuilders, usually need to consume protein in the higher part of that range. According to "Natural Bodybuilding & Fitness Magazine," bodybuilders can consume more than 200 g of protein per day, an amount obtainable from vegetarian sources. Bodybuilders also require carbohydrates, but these are relatively easy to consume on a vegetarian diet.
Calories
Bodybuilders must also closely watch their caloric intake. According to Columbia University, the primary consideration for bodybuilders should be taking in enough energy -- an extra 2,270 to 3,630 calories per week, or about 500 extra per day. Since many vegetarian foods are relatively low in calories compared to meat, vegetarian bodybuilders may need to pay closer attention to their caloric intake than meat eaters. The U.S. Department of Agriculture recommends building vegetarian meals around low-fat protein sources like legumes, and avoiding high-fat products like cheese.
Vegetarian Proteins
Proteins are found in a number of vegetarian foods, including grains, beans and legumes, soy products like tofu, eggs and dairy products. Many plant foods don't contain complete proteins, but complement one another. According to "Natural Bodybuilding & Fitness Magazine," eating two incomplete proteins over the course of the day allows the body to create complete ones. A meal of rice and beans, for example, creates complete proteins in your body.
Veganism
Vegans may have more trouble consuming both enough calories and enough protein than ovo-lacto or lacto vegetarians, who eat eggs and dairy, or only dairy, respectively. Vegans do not consume any animal products at all, including honey or dairy products. If you're a vegan, focus on foods such as beans, soy products and nuts. Most vegans will also need to consume a vitamin B12 supplement, since this vitamin does not occur naturally in plant sources.
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