Bodybuilders need protein to build strong muscles, but that doesn't necessarily mean they have to subsist on red meat, or any meat at all for that matter. Vegetarians and vegans can compete alongside meat-eaters in every sport, even in the protein-fueled world of body building. The prospect can be more challenging for vegans, who not only abstain from meat but all other animal products, including all forms of dairy.
Vitamins
Vitamins serve as valuable tools for bodybuilders, helping provide the extra nutrition needed to strengthen muscles, tendons and bones. Yet even something as common as vitamins can be troublesome for vegans due to the presence of gelatin in the vitamin capsules. Manufacturers boil down animal bones and skins to produce gelatin, making it off limits for vegans. Product labels typically will state whether the vitamins are allowable for vegans, using capsules made from seaweed and other plant-based ingredients.
Supplements
Vegan bodybuilders also need to bolster their diet with supplements. Unlike traditional protein shakes and bars, which tend to use whey protein derived from dairy, vegan supplements contain soy protein, making them suitable for meat-free diets. Bodybuilders will need to drink shakes throughout the day to keep their bodies fueled with muscle-building protein. Drinking a shake 20 minutes before performing cardio can help prevent muscle loss, according to BodyBuilding.com.
Nutrition
For each pound of body weight, BodyBuilding.com recommends vegan bodybuilders consume at least 1 g of protein and 2 to 3 g of carbohydrates. A vegan's plant-based diet will be naturally low in fat, providing an advantage when it comes to building lean muscle. Bodybuilders still need at least 30 percent of their calories from healthy fats. All told, vegan bodybuilders should strive to eat roughly 20 calories per pound of body weight each day to craft a sculpted, cut physique.
Foods
Without meat as part of their diet, vegan bodybuilders need to get protein from soy products, peanut butter and other plant-based items. Vegans rely heavily on nuts and seeds for sources of good monounsaturated fats and additional protein. Carbohydrates should come mostly from whole grains, fruits and vegetables. Certain grains, like brown rice and millet, also provide complete proteins, aiding in the muscle building.
Meal Plan
Eating six meals a day helps keep the vegan bodybuilder pumped and ready to train. A sample meal plan would start with a breakfast of whole grains, like some granola with soy milk and an orange. Garden burgers and a salad can provide the basis for a sound lunch, with a tofu and vegetable stir fry serving as a suitable dinner. Between the main meals, bodybuilders schedule regular snacks, or three supplementary meals, of protein shakes, nutrition bars, nuts or peanut butter sandwiches to keep the calories and protein reserves high.
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