Bodybuilding on a vegetarian diet

Bodybuilding & weight training guide

We all know the importance protein plays in bodybuilding and of course one of the biggest sources of protein is red meat, so how does the vegetarian bodybuilder work out? There have been many successful vegetarian bodybuilders including Al Beckles, Andreas Cahling and Bill Pearl who went on to win the Mr Universe title in 1971 with arms measuring 21″ and a weight of 242lb, standing at 5` 10″ he achieved this title while on a lacto-ovo vegetarian diet combined with plenty of hard work and without the use of steroids.

There are different types of vegetarians, some will eat only vegetable, beans, lentils e.t.c, while some are lacto-ovo and will eat eggs and drink milk, pesco vegetarians will eat fish and drink milk. The biggest problem is getting enough protein into the diet when you are a vegetarian, obviously if you are a lacto-ovo veggie then you can get protein from the eggs, cheese and milk, while fish is a great source of protein for the pesco vegetarian. One problem with vegetarian diet is also bloating and gas.

One very important point to remember that while you can get protein from vegetables they are of a lower quality than those found in animal proteins; therefore you will have to be careful to take protein from as many different sources as possible. You need to make sure you take in enough protein for the strict workout you are giving your body.

Carbohydrates also help you to gain that much needed weight and are low in fat, examples of these foods are beans, Soya, coconut, hummus, oat milk and rice milk. A vitamin B supplement may also be advisable for the vegetarian because without meat in the diet you could be lacking this vital vitamin, an alternative to taking a supplement is eating seaweed in your diet.

Drinking plenty of water throughout the day is essential for anyone on a high intake of protein and carbohydrates; this will help to displace the substances of your diet to where your body needs them.

Example bodybuilding diet

• – oatmeal made with rice or soya milk.
• – soya protein drink.
• – peanut butter sandwich.
• – fruit.
• – soya burger, potatoes and vegetables.
• – soya protein drink.

Always make sure you drink plenty of water with your meals and drink 100% fruit juices, there are also plenty of meal replacement drinks available from your health store which are rich in soya protein. Soya protein is not only good for your muscles but is also good for the heart in particular; 25g of soya protein can help reduce the risk of heart disease.