Do you want to know more about vegetarian bodybuilding? If you’re a vegetarian looking to bulk up, you may have heard it’s impossible. After all, we regard protein as the essential macronutrient for muscle growth. Many bodybuilders consider meat as the go-to source of protein.
However, this doesn’t mean that vegetarians can’t achieve their bodybuilding goals—it just means they have to get creative. Read on to learn how to do vegetarian bodybuilding!
Vegetarian Bodybuilding Meal Plan
The key to successful vegetarian bodybuilding is consuming high-quality protein sources throughout the day. Your diet should focus on plant-based proteins such as beans, legumes, nuts, seeds, and tofu.
We must also prioritize essential complex carbohydrates like oats and quinoa. Complex carbohydrates provide long-lasting energy while helping you reach your daily fiber goals. Lastly, healthy fats like olive oil and avocados are essential for keeping your hormones balanced and promoting optimal health.
Regarding meal timing and frequency, aim for 5-6 meals spread out evenly throughout the day. Also, space for at least one hour between meals. This will ensure that you keep your metabolism active throughout the day and support muscle growth.
Additionally, ensure you’re consuming enough calories each day. Your calorie intake will depend on your age, gender, body type, activity level, and goals. Most people typically range from 2200-3000 calories per day for men and 1800-2200 calories per day for women.
Supplementation
When following a vegetarian diet, it can be challenging to get all the nutrients you need from food alone. Many people use supplements to fill in the nutritional gaps. Protein powder is trendy among vegan bodybuilders. It contains a high concentration of easily digestible protein with minimal fat or carbohydrates.
Additionally, omega-3 supplements such as krill oil can help balance out any deficiencies in other fats. Deficiencies in healthy fats can be due to following a more plant-based diet. Lastly, we recommend B12 supplements because you can’t naturally find them in plants. However, B12 supplements play a vital role in energy production and cognitive function, among other things.
Conclusion on Vegetarian Bodybuilding
Vegetarian bodybuilding may seem daunting at first, but it is possible if done correctly! First, get enough protein from plant foods such as beans, legumes, nuts & seeds. Next, prioritize complex carbohydrates like oats and quinoa. Finally, ensure you regularly include healthy fats like olive oil and avocado!
Additionally, supplementing with B12 and omega 3s, along with a vegan protein powder, can help you succeed! With these tips in mind, there’s no reason anyone shouldn’t be able to build muscle while following a vegetarian lifestyle! If you love bodybuilding, share this article on Facebook or Twitter so that others can learn more about building muscle.