This will dramatically boost your protein options since then you can include egg and egg whites, cottage cheese, yogurt, cheese, and milk. This is important for the process of muscle building to take place. When it comes to your workout, as a vegetarian you should aim for short but intense workouts. Non-fat plain Greek yoghurt- 1 cup. All rights reserved. If you don't take in enough calories on a regular basis your body is much more likely to turn to incoming protein for fuel and you very well may see a deficit forming. Unfortunately one thing that many vegetarian bodybuilders deal with is others telling them they won't see success. These you should specifically take immediately before and after the workout is complete as they too will help to safeguard against muscle mass loss. Saying no to meat doesn't mean you have to say no to your fitness or muscle building goals! 20 Tips For The Vegetarian Bodybuilder! One handful will significantly boost your calorie intake and help make muscle gain that much easier. If you're looking to build more muscle mass but enjoy eating a vegetarian style of diet, you may often feel as though you might be defeated before you get going. Try to prevent this if you can. For your essential fatty acids, since you likely won't be consuming fatty fish or fish oil, turn to flaxseeds, flaxseed oil, and walnuts. For vegetarians looking to build muscle, one of the key sources of protein they need to be looking into are chickpeas and other legumes. It's more than possible to build lean muscle without eating meat. Vegetarians can't build muscle? One of the most important rules to follow when on a vegetarian diet for bodybuilding … Use two scoops of protein powder instead of one, or add in another protein shake with water sometime during the day?perfect for a post-workout meal. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Not another chicken breast!? All rights reserved. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Also be sure that you're taking the time to vary your foods in your diet as well. Finally, the last tip is to stay positive. high protein vegetarian diet plan for bodybuilding – tomato cheddar cheese toasts. Vegetarian eating is catching on with more people every day. Another great food that you'll want to take in are nuts. These will also be a good low-fat source of carbohydrates as well and make for a great snack before a hard workout. You can also add a bit of almond butter, Greek yogurt, cinnamon, nuts, or blueberries to make a fancy dessert. Many people find they prefer this over tofu, which is the other main vegetarian option. More and more people are turning to this style of eating and it definitely does not mean you need to give up on your fitness and muscle building goals. When you hear the words "buff vegetarian," does anyone come to mind? Get sufficient calories. Ah! You hear so much talk about protein being the most important nutrient needed to build muscle and one that you should be consuming very large amounts of to achieve success. It will definitely make your life as a vegetarian bodybuilder easier. You won't always get the same nutrient breakdown, but the calorie count should be close enough to keep you on track with your fitness goals. Fifth, it's a very wise move to make use of egg white protein powders, if you eat animal by-products, or soy protein powders if not. 3. This one is one that is often overlooked so start finding creative ways to add it to your diet today. There you have it?1 gram of protein per pound of body weight for someone weighing 154 pounds. Another good way to boost your fat content is to start smearing natural peanut butter on as many foods as you can in your diet. If you want more or less protein?or if you're trying to get below 2200 calories?this meal plan can be easily modified. Here are some ideas: Scramble egg whites and add them to your lunch and dinner. 3000 Calorie Vegetarian Bodybuilding Meal Plan will help you with your vegetarian plan. These will dramatically help to boost your protein intake and are quick and convenient for when you need them. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! © 2020 Bodybuilding.com. Add whey protein to your Greek yogurt. So be sure that you're keeping all of these tips in mind. If you want to really pack on the muscle, you need to stay in a healthy frame of mind - and their negative influence is definitely not going to help you do so. How to Build Muscle With Running. These eye-popping physiques were both supported by a vegetarian diet. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Try grilled zucchini or asparagus. The very first thing you must do as a vegetarian bodybuilder is make sure that you get enough calories. If it sounds crazy, keep reading. What this means is that you will include both egg and dairy products in your diet. There are plenty of ways for vegetarians to build the muscle they are after despite the fact that they aren't consuming any meat products. Since one thing many vegetarian bodybuilders are concerned over is muscle mass loss, be sure that you're regularly monitoring your body fat levels. You don't have to eat like a rabbit, and you don't have to commit to lifelong veggie-worship to take vegetarianism for a test drive. © 2020 Bodybuilding.com. Let's have a look at the 20 top tips that the vegetarian bodybuilder needs to know. If you're in the habit of always eating brown rice with your meals, swap that up for some quinoa instead. Quinoa tastes much like brown rice (a combination of brown rice and oatmeal) and is higher in overall protein content than the brown rice.