However, do not rush to such a conclusion. While protein is indeed an extremely important nutrient in the diet, you don’t always need huge amounts of it to make progress. Vegetarians have many ways to build muscle despite not eating any meat products.
Let’s look at 17 tips that a vegetarian bodybuilder needs to know.
Get enough calories
The very first thing you should do as a vegetarian bodybuilder is make sure you are getting enough calories. If you don’t consume enough calories on a regular basis, your body will likely turn to incoming protein for fuel and it’s possible to see a deficiency forming.
Eat plenty of fruits and vegetables
Make sure to eat plenty of fruits and vegetables. They will provide you with a high quality source of nutrients as well as all the antioxidant protection.
Don’t neglect chickpeas and legumes
For vegetarians looking to build muscle, one of the key protein sources they should look to is chickpeas and other legumes. They will also be a good source of low-fat carbohydrates and make a great snack before a tough workout.
Use egg white
It will greatly help increase your overall protein intake, as well as quickly provide protein when you need it.
Avoid processed foods
Being a vegetarian doesn’t mean you have the freedom to eat as many high-carb snacks as you want. Eat whole foods and try to maintain a diet containing whole grains, fruits, vegetables and nuts.
Keep your workouts short but intense
This will help prevent muscle loss. If you do very long workouts then your protein needs will be really high, which can become more difficult on a vegetarian diet.
Be sure to change your food choices
As a vegetarian, you may find that you easily crave the same foods. Try to prevent this. Making sure you eat a wide variety of foods will help prevent nutritional deficiencies.
Use tempeh
Another source of protein that is very beneficial for vegetarians is tempeh. It’s often overlooked, so start looking for creative ways to add it to your diet. Many people prefer it over tofu, which is another main vegetarian option.
Consider going lacto-ovo vegetarian
Consider becoming a lacto-ovo vegetarian based on your personal beliefs. This means that you will include both eggs and dairy products in your diet. This will significantly increase the amount of protein you consume because you can then include eggs and egg whites, cottage cheese, yogurt, cheese and milk.
Use nuts as fuel
Nuts are a healthy source of fat and also provide a long-term form of energy. One handful will significantly increase your calorie intake and make gaining muscle mass much easier.
Eat flaxseeds, walnuts and flaxseed oil
For essential fatty acids, since you likely won’t be consuming fatty fish or fish oil, look to flaxseeds, oils, and walnuts. They should be your main sources of this essential nutrient.
Start adding peanut butter
Another good way to increase your body fat is to start adding natural peanut butter to as many foods in your diet as possible. This will also help increase your overall calorie intake, which is of course important for building muscle mass.
Consider Iron Supplements
One of the nutrients you may be missing by not eating red meat is iron. Since it is responsible for the development of red blood cells, you should not risk being deficient. If you plan to follow a vegetarian diet for a long time, consider adding an iron supplement to your daily diet.
Focus on broccoli and spinach consumption
They will both contain good doses of calcium, which is another nutrient you may be lacking. In addition, also consider using a calcium supplement.
Eat more often
It is also important that you eat more frequently throughout the day. Since you won’t be consuming as much protein with each meal as someone who is not a vegetarian, by eating regularly, you will always have a constant flow of amino acids going into your muscles.
Monitor your body fat levels
Since many vegetarian bodybuilders are concerned about losing muscle mass, make sure to regularly monitor your body fat levels. This will give you a better idea of whether you are losing muscle mass so you can take steps to prevent the process.
Use BCAAs
Another important supplement you will want to use is branched chain amino acids. They should be taken immediately before and after completing a workout as they will also help prevent muscle loss.