Bodybuilding is a sport of strength, and he who has the most muscle mass wins. Many think that bodybuilders live off of red meat, protein shakes and egg whites, but in reality, there are many different types of bodybuilding diets. The vegetarian bodybuilding diet also promotes muscle growth and strength without including any meats.
Vegetarian Diet
The difference between the typical American diet and a vegetarian diet is not only that vegetarians don't eat meat. The vegetarian diet includes many healthy and nutritious foods that most meat-eaters are not familiar with. From tofu to tempeh, seitan to nutritional yeast, the vegetarian diet is full of vegetarian meat-alternatives. The vegetarian diet is also rich in fruits, vegetables and grains. Some vegetarians eat dairy like cheese and yogurt, while other types, called vegans, do not.
Protein Needs for Bodybuilders
According to the Centers for Disease Control and Prevention, the recommended daily allowance for protein is 10 to 35 percent of a person's daily calories. Bodybuilders usually need to eat at the upper end of that recommendation, around 25 to 35 percent of their calories from protein because they are working to grow muscle mass, and protein helps do that.
Vegetarian Proteins
The sources of protein in a vegetarian bodybuilding diet include eggs and diary (if the vegetarian is not vegan) as well as beans, lentils, nuts and seeds. Tofu, which is a fermented product made from soybeans, is another good source of protein. Vegetarian bodybuilders may also eat foods like soy-based meats and seitan, which is the portion of wheat that contains protein.
Amino Acid Digestibility
The ability of a protein source to digest and absorb into the body is known as the PDCAAS, or Protein Digestibility Corrected Amino Acid Score. According to Bodybuilding.com, the higher the PDCAAS a food has, the better it is absorbed by the body. Bodybuilding.com states that soy has a PDCAAS of 1.0, meaning it is the best digested protein, even over beef, which has a PDCAAS of 0.92. The high PDCAAS score of soy comes from the fact that it has all of the essential amino acids your body needs. Therefore, it is possible for a vegetarian bodybuilder to get enough protein and have it absorb well enough without eating any meat.
B Vitamins
In addition to the concern for protein, vegetarian bodybuilders need to pay extra attention to the amount of B vitamins they consume. Bodybuilding.com states that B vitamins like B12 and B6 are essential for metabolic functions. A bodybuilder's metabolism needs to function efficiently so that she burns fat and stores muscle. B vitamins are most commonly obtained from meats, although they can also be taken in supplement form from a vegetarian source. VeganBodybuilding.org states that vegetarians can get B vitamins from soy, miso and seaweed.
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