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TOPIC: What Is The Best Diet For A Vegetarian Bodybuilder? For the week of: March 6th - March 13th ------------------------------------------------------------- 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? A great bodybuilder and vegetarian. I know, many of you folks are skeptical. Then let me tell you, why I decided to discuss this subject matter. I am a 27 years old fitness figure competitor and I’ve been vegetarian for most of my life! Even though, my family did not raise me to be vegetarian. I just simply hated meat and never ate it. I did gymnastics until 15 and did fine on vegetarian meals. I started lifting two years ago and competing in Fitness Model/Fitness Figure last year. Everyone told me that I need to eat meat, but I didn’t. I opted for eating fish, soy products and egg whites. However, since I am a hard gainer, I was not able to improve. So, I made a choice; I started to eat chicken and I managed to gain a few ponds of quality muscle, during this off season. What is the best diet for a vegetarian bodybuilder? The question is what to eat if you are a vegetarian? I first response would be to reconsider and I as I said I was a vegetarian for 20 something years, so I am certainly not a “crazed meat eater” myself. However, if you want to stick with you vegetarian diet, let’s see what I can do for you. There are four main vegetarian diets, Lacto Ovo vegetarian, Lacto vegetarian, Pesco vegetarian and Vegan. A lacto ovo vegetarian eats mostly plant foods, but also eats eggs and dairy products including yogurt, milk, cheese and ice cream. Lacto vegetarians eat no meat or eggs, but do consume dairy products. Conversely, there are ovo vegetarians, who eat eggs but don’t consume dairy products. Vegans eschew all animal proteins and animal by-products. Pesco vegetarians don’t eat poultry, beef or pork but they do eat fish. This is the most extreme form of vegetarian diet, as vegans get all of their nutrition from grains, vegetables, fruits, legumes, nuts and seeds. Bulking for Vegetarians: When you are bulking, you need to fuel your body with enough nutrients and calories. 2-3g/lbs bodyweight of Carbohydrates and 1g/lbs bodyweight Protein is a must. Divide this number that you get for 5-7 small meals per day. Source of Nutrients: Protein: Best choice: whey protein, fish, egg whites, soy protein isolate Secondary choice: Various soy protein products such as links patties and burgers (choose those that have the highest protein content),low fat or fat free cheese, cottage cheese, yogurt, milk, wheat protein (seitan) Carbohydrates: Best choice: rice, sodium free rice cakes, natural oats, Secondary choice: baked or cooked sweet potatoes, whole grain pasta, all other grains, whole grain bread. Fiber: fresh fruits and vegetables, legumes Fat: Flax seed oil, nuts, fish oil, some egg yolk is ok Example: Breakfast 6 egg whites or 3-4 Veggie links 1.5 bowl of oatmeal Snack (Post Workout) Soy protein isolate shake or whey protein shake 50 gr of Dextrose Lunch Soy Burger or Fish Green Salad 1 bowl of Brown Rice Snack Soy patties or Tuna salad (with ff mayo) on whole wheat tortilla Veggies Dinner Stir Fry w/ soy or fish Olive Oil Snack 4% Cottage Cheese or Seitan cubes Flax Oil or handful of almonds Cutting for Vegetarians: I believe that diet is the most important factor, while cutting program. 75% of your preparation will depend on what and when you eat. Eating less does not help, because, you will loose muscle. You have to eat every 2.5 to 3 hours. Basically, you need to clean out your diet, instead of eliminating muscle-building nutrients. One thing that you should keep in mind is that you want to loose fat and not weight. Believe me, you don’t want to end up loosing the hardly earned muscle mass and keep some flab under your belly. Your protein intake should be high,1.5 g or more/ lbs bodyweight. If you were drinking gainer’s shakes, now switch to whey protein concentrate or to whey protein isolate. Isolate is better, but more expensive. Also start dropping milk and fruits from the beginning of your cutting since they contain fruit sugar and milk sugar. Another thing to consider for vegetarians during the cutting phase is the Cyclical Ketogenic diet. The reason why I am suggesting it is that most of the plant protein is a quick release protein, and if you cut back on carbs and fat and up fish or plant protein in you diet, you still might end up losing muscle. The Cyclical Ketogenic Diet, CKD, is a general term to describe diets such as The Anabolic Diet. While there are many variants, the most common structure for a CKD is 5-6 days of strict low carbohydrate eating (less than 30 grams per day) with a 1-2 day carbloading period (where carbohydrate intakes is roughly 60-70% of the total calories consumed). The idea behind the CKD is to force the body to burn fat during the lowcarb days, while sustaining exercise intensity by refilling muscle glycogen stores during the weekend carb-load. Best source of nutrients: Protein: whey protein isolate (best post workout protein), soy protein isolate, meat substitutes ( there are many excellent products out there made of tofu, seitan and soy, but don’t forget to check the labes because some of these are loaded with carbs!!—choose those that contain little to none carbohydrates), carb free jello (you may add some whipped cream to it), cheese. Fat: flex seed oil, extra virgin olive oil, nuts (watch the carb content!!), natural peanut butter For Carbohydrate Reload: rice, pasta, no sugar added cornflakes, sodium free rice cakes, natural oats, sweet potatoes Example for CKD plan: Breakfast Breakfast Links or 6 Egg whites and 2 Egg yolks Veggie Butter Pre Workout 3 Egg Whites 1 Egg yolk and Flax Seed oil or a low carb Soy Bar Snack (Post Workout) Whey Isolate or Soy Isolate Lunch Soy Burger, Gouda cheese or olive oil and green salad Snack Walnuts or Almonds and 1 slice of Veggie Cheese Dinner Stir Fry w/ 200 g Tofu The 6-day carb depletion phase is followed by a carb relodad. Carbs ingested in such a short time (1day) are absorbed by the body very efficiently and deposited as glycogen in the liver and muscle cells. I feel this a very effective way of loosing body fat, as it allows one day to curb cravings. Example for a reload: 1 or 2 days Breakfast: 5 Egg whites, 1 bowl of oatmeal Post Workout: Whey protein isolate or soy protein isolate 4 tbs of dextrose ½ bowl of corn flakes Couple of rice cakes Lunch Seitan 1 bowl of pasta with organic no sodium tomatoe sauce Snack: 3 egg whites or Fat Free Tofu 2 whole-wheat English muffin with no sugar added jam Dinner 1 bowl of rice fish or Veggie links 125 gm of broccoli Pre-Bed Snack 4 egg whites or Seitan 100 gm of carrots and some legumes Is a vegetarian at an advantage or disadvantage for maintaining a proper bodybuilders diet? I heard of bodybuilders, who were eating non-meat products as part of their contest preparation and they were huge! However, they were not naturals. So if you are a natural trainee and a hard gainer, you might make things harder. I know, I know, you will say that there are many products out there that have just the same protein content per lbs as meat. Yes, that is true but not all protein is made same. Although one gram of protein will contain four calories in all cases, the amount of protein that our body can digest and use for muscle building purposes is not always 100%. In fact, the most easily digestible natural protein source are whole eggs, where the percentage net utilization by our bodies is 94%. Because eggs contain the best protein digestion rate of any natural source, eggs are given a protein rating of '100' and all other protein containing food sources are rated according to how digestible they are compared to egg protein. Today, there are protein powders that digest even easier than egg protein and can be utilized by our bodies even more than the 94% that natural egg protein can be. These protein powders would have a protein rating higher than 100 on the scale below. Protein Ratings FOOD PROTEIN RATING Eggs (whole) 100 Eggs (whites) 88 Chicken / Turkey 79 Fish 70 Lean Beef 69 Cow's Milk 60 Peanuts 55 Peas 55 Whole Wheat 49 Soy beans 47 Whole-grain Wheat 44 Peanuts 43 Dry Beans 34 As far as sources of protein created in the lab are concerned, here is a short list of some protein sources you can find in supplements common today. See how they compare to the natural sources listed above: Protein Ratings PROTEIN SUPPLEMENT PROTEIN RATING Whey Protein Isolate 159 Whey Protein Concentrate 104 Casein 77 Soy 74 As we can see plant protein is way down on the list. Additionally to the low amino profile that plant proteins contain, there are many problems with it that make it unfit for human consumption. Problems range from blocking mineral absorption to being hard to digest. Whole soybeans for example contain many natural toxins that inhibit growth and make it difficult for our bodies to absorb the nutrients in soy and other foods we eat. High levels of phytic acid in soy can also block the uptake of essential minerals like calcium, magnesium and zinc, which can lead to problematic mineral deficiencies. Being a vegetarian is definitely hard for most body builders, because it's hard to get adequate protein with this sort of diet. However, eating Vegan has become simpler in recent years with the increase in awareness and a more mainstreaming of Vegan lifestyles. What are some good supplement choices for vegetarians? Vegetarians, especially vegans need additional supplements to their diet, even when bulking. There are many available on the market especially designed for vegetarians and vegans and to save you some time, I will mention the most important ones. Multivitamins: Everyone needs a good complex multivitamin. Daily consumption of a high-potency multivitamin/multimineral formulas may help ensure the presence of essential cofactors necessary for thousands of metabolic reactions. I recommend Vitamin packs that have individually packed pouches, each containing a full-day supply of vitamins and minerals for sustained good health. In addition As a vegan it would be wise to supplement with vitamin B-12, Calcium and Vitamin D, since for example Vitamin B-12, is only found in animal products so if you are lacto-ovo or pesco vegetarian you need not worry. Creatine. A substance that naturally occurs in red meat, creatine increases the concentration of phosphocreatine (PCr), which then makes ATP more available for the body to use (PCr is part of the ATP energy cycle). Since ATP is the fuel used during brief bouts of activity (such as kicking a ball), creatine appears to lend the most benefit to intense, shorter-duration forms of exercise such as weight training. It doesn’t appear to help endurance performance much. Creatine is not in itself anabolic. Not everyone responds equally to creatine. However, vegetarians who don’t eat red meat tend to see the most improvement. Use Creatine while buling and drop after you start cutting or 10 weeks before a contest. Amino Acids: plant foods contain less of the essential amino acids than animal products do. You will need to supplement with additional Aminos, even while bulking. Amino acids play central roles both as building blocks of proteins and as intermediates in metabolism. Take Aminos 3 times daily. Glutamine: Glutamine is highly in demand throughout the body, when you try to preserve. 60% of free-form amino acids floating in skeletal muscles is L-glutamine. Take at least 15g per day. BCAAs: Among the most beneficial and effective supplements in any sports nutrition program are branched chain amino acids (BCAAs). These are the essential aminos leucine, isoleucine, and valine. BCAA's are of special importance for athletes because they are metabolized in the muscle, rather than in the liver. Enzyme Digest: Enzyme Digest contains enzymes, which digest major dietary components into fuel for the body. They contain microcrystalline cellulose, betaine HCl, amylase, magnesium stearate, silicon dioxide, peppermint oil to help digesting plant protein better. In conclusion, pumping iron on vegetarian diet is not easy. If you want to turn to a vegan diet for ethical, environmental concerns, you might want to think again. If you are already vegetarian and you still refrain from eating animal products than I hope you will benefit from this article.