12 nutrition tips for vegetarian bodybuilders
Vegetarianism and bodybuilding don’t mix, right? This may have been the consensus in the past, but today an increasing number of people are choosing to become vegetarian, including bodybuilders and athletes.
One of the first questions people ask about a bodybuilder being a vegetarian is:
“How do you get enough protein and calories in your diet to maintain your muscle mass?”
It’s no secret that eating a lot of protein (more than 1 gram of protein per pound of body weight per day) is vital to a bodybuilder’s success. We also know that to consume such a high amount of protein, bodybuilders need a diet rich in meat.
So how do vegetarian bodybuilders do it? How do they maintain their physique? How do you maintain your energy levels?
Here are 12 tips that will help vegetarian bodybuilders in the gym and in the kitchen:
1) Make sure you’re eating enough calories – keep track of how many calories you eat. Since fruits and vegetables tend to have fewer calories than meat, you will need to increase the amount you eat.
2) Eat quality calories: Limit your consumption of refined and processed foods.
3) Eat more chickpeas and legumes – This is one of the key sources of protein for vegetarians.
4) Eat lots of egg whites – Egg whites are a great source of protein. They are diverse, they can be cooked on their own, used in smoothies, baking, and many other ways to increase your protein intake.
5) Eat quinoa instead of rice: Quinoa is similar to rice with the added benefit of having more protein.
6) Eat more nuts: This is a perfect snack to increase your energy and consume healthy fats.
7) Control your activity level: Since it is more difficult for you to reach your protein consumption goals, limit your workouts to ensure you do not burn muscle mass.
8) Invest in BCAAs: This will help you maintain your muscle mass and prevent loss.
9) Increase Your Essential Fatty Acid Consumption: Increase supplementation with Omega-3, flaxseed oil, and other essential fatty acids to maintain your energy levels.
10) Iron Supplement: Meat is a major source of iron and many vegetarians lack iron in their diet. Consider adding an iron supplement to your diet.
11) Research High-Protein Foods: Meat is not the only source of protein. There are many other good sources of protein that you can add to your diet, such as tofu, soybeans, oatmeal, seeds, edamame, spinach, broccoli, peanut butter, and more.
12) Supplement, supplement, and supplement: Find a good protein supplement and use it regularly to make sure you meet your protein needs.
Being a successful vegetarian bodybuilder is possible. You will just have to try harder to increase your protein levels and keep your nutrition in order.