Download TOPIC: What Is The Best Diet For A Vegetarian Bodybuilder

TOPIC: What Is The Best Diet For A Vegetarian Bodybuilder?
We are constantly reminded to eat chicken, beef, steak, and basically any animal
that was once alive for its nutrition content. Sure meat fuels our muscles with all
their protein, but what do vegetarians do?
Vegetarian bodybuilding may sound like an oxymoron but the concept of vegetarianism
and the desire to achieve and maintain a bodybuilder’s physique can work and work
successfully. Those question a vegetarians diet in terms of nutritional quality and the
ability to build muscle need only look at some of the largest and most powerful animals
in the world to see that it works and works well. Just look at a rhino or elephant for
examples of large, muscular and extremely powerful vegetarians. A massive amount of
our meat sources is actually derived from vegetarian animals- lamb, beef, chicken and so
on.
The challenge for the vegetarian athlete is just the same as any other bodybuilder- to
inform themselves enough on nutrition in order to successfully cater for their own
nutritional requirements. The only thing that changes is the palette at their disposal.
What is the best diet for a vegetarian bodybuilder?
The main issue vegetarian bodybuilder’s face is meeting their protein requirement which
is typically in the range of 1-2g per lb bodyweight. The ‘best’ diet for a vegetarian
bodybuilder doesn’t exist, simply because a massive number of diet/nutritional strategies
exist to cater for a massive variety of body types and nutritional needs. There are,
however, certainly some core meat alternatives which all vegetarians should be aware of.

Egg- these are, in my opinion, the vegetarian bodybuilder’s ultimate choice in
terms of whole food protein. Eggs can be prepared in a wide variety of ways and
added to many dishes. They provide a good source of highly bio available protein
with almost zero carbohydrate content. They also provide a wide variety of
vitamins and minerals. Particularly notable is the presence of vitamin B12 which
can often be lacking from the diet of a vegetarian bodybuilder. Whilst they have a
high fat content, most of this is contained within the yolk which is easily removed
if so desired. Eggs are available not only available as whole foods but as liquid
egg whites and powdered egg supplements also.

Nuts- provide a source of vegetable proteins, fibre and EFAs as well as important
vitamins and minerals. Nuts are a great bodybuilding super-snack food.

Legumes- as well as being relatively rich in protein, for a plant source, legumes
are a great source of soluble fibre. Beans and lentils are readily available and
easily added to meals.

Quorn/ Meat substitutes- often derived from fungi, ranges of meat substitute
products provide low fat and high protein alternatives to meat dishes. Often
ranges are very broad providing alternatives to everything from pies, sausages and
burgers to mince, allowing you to create your own vegetarian dishes.

Whey- whey protein is derived from milk and is the most utilised supplementary
protein source for all bodybuilders. As well as having a complete amino acid
profile whey is both a high quality and fast acting protein source. Most whey
products are certified suitable for vegetarians and it is available in a massive
variety of flavours. Particularly recommended in the morning and post-workout,
but also anywhere where protein needs to be supplemented.

Soy- soy is another supplementary protein alternative which can be used to ‘bump
up’ whole food dietary protein intake. However, controversy exists over the
suitability/safety of soy protein, particularly to males, so research and
consideration is advised before making soy a regular addition to your diet.
Fat and carbohydrate requirements are typically much easier to meet for the vegetarian.
Fruits, vegetables, pulses, grains and cereals are all good and readily available choices for
carbohydrates. Egg yolks, milk, flax, nuts/nut butters, olive oil and coconut oil all provide
accessible choices to help meet daily fat requirements.
Is a vegetarian at an advantage or disadvantage for maintaining a proper
bodybuilders diet?
I’d say it’s definitely a bit of both. In terms of choices a vegetarian is definitely limited
but then again the vegetarian bodybuilder is required to be more informed and considered
about his diet and, as such, may be more informed and successful in the long run.
Today, many non-meat alternatives exist for the vegetarian bodybuilder and the selfdiscipline required in following a strict vegetarian diet can be transferred into the gym
and other aspects of the sport. Many vegetarian bodybuilders successfully compete in
natural bodybuilding shows alongside their carnivorous counterparts.
What are some good supplement choices for vegetarians?
Many of the supplement choices for the vegetarian bodybuilder will be the same as for
the regular athlete.
The primary focus should always been on a bodybuilders diet. All bodybuilders,
vegetarian or not, should aim to get the majority of their macronutrient intake from whole
food. However this may not always be possible and this is where protein supplements fit
in. Whey, egg and soy are all readily available in powdered forms and provide a quick,
easy and inexpensive way of supplementing daily protein intake. More exotic forms of
protein supplement are available for those that follow stricter vegan diets. These include
as pea protein, brown rice concentrate and hemp. Another possible addition is the
superfood spirullina which is loaded with protein, vitamins, minerals, EFA’s and
antioxidants.
A quality multivitamin should cover much of the bodybuilders the vitamin and mineral
requirements alongside a good whole food diet. The vegetarian bodybuilder should be
aware, however, that they may be susceptible to deficiencies in certain vitamins and
minerals; particularly vitamin B12, zinc and iron. My advice would be to carefully track
and monitor dietary vitamin and mineral intake and supplement as necessary.
Although the ingredients in most of today’s ‘muscle building’ supplement may be not be
derived from animal sources, the vegetarian should be aware that many companies still
use gelatine capsules for their products, making them non-vegetarian friendly. Some
companies are moving away from this though and more vegetarian friendly capsules are
emerging.
The final word goes to digestive enzymes and probiotics. A vegetarian diet can often lead
to unsavoury gaseous emissions (to put it politely). This is because certain vegetables
contain things called oligosaccharides- a group of carbohydrates which are not readily
broken down by the human digestive system. This leaves them to be broken down by the
intestinal microflora, the result of which is, well, smelly gas. Probiotics and digestive
enzymes help to ensure efficient digestion and a healthier gut.
Comparing the needs of a vegetarian bodybuilder with that of any other bodybuilder it
becomes obvious that ultimately, despite certain limitations, vegetarianism and
bodybuilding can coexist and do so quite happily and can actually be quite successful.
Thank you for reading.