How to Become a Vegetarian Bodybuilder?

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

If you’re wondering how to become a vegetarian bodybuilder (any form of a plant-based diet), you have come to the right place!

Ready to live a healthier, thinner, more physically fit lifestyle? It’s time to go plant-based.

Professional bodybuilders and athletes often enjoy improved physiques and athletic performance when they make the switch to plant-based diets. Beyond beating PRs and bulking up, there are many other reasons why people decide to make the switch to vegetarianism:

• It’s good for health, energy and fitness levels
• It’s good for the environment.
• It reduces inhumane practices toward animals (i.e. industrialized meat production).

Interested in making the switch to vegetarianism? Read on to learn how to make the transition comfortably and ensure it lasts.

Addressing Concerns About Going Vegetarian

Cutting meat from your diet can be both mentally and physically challenging, even for bodybuilders and athletes. It’s natural to stress about how a plant-based diet will impact your performance. You’ll find yourself fretting about how to get enough protein to build lean muscle, and when a monster workout or competition date looms, you’ll wonder if plants alone can sustain your energy levels enough to succeed.

However, switching to a plant-based diet keeps you in good company within the athletic community. Health organizations around the world, including the American Dietetic Association and the Dietitians of Canada, endorse vegetarian diets for sports training in their Nutrition & Athletic Performance Position Statement.

Increasing, a number of vegetarian athletes, like Carl Lewis, Jane Welzel, and Brendan Brazier, continue to prove the merit of a vegetarian athlete diet.

Tips to Gradually Transition to a Vegetarian Diet

When you’re ready to try out a new lifestyle it’s natural to want to jump right in. However, that can be a mistake. According to the University of Rochester Medical Center, people who attempt to transform themselves into vegetarians overnight are less likely to stick with it for the long term. If you’ve been a meat-eater all your life, a gradual approach may be better.

To get started going vegetarian, try incorporating these eating habits into your weekly routine.

Educate yourself with vegetarian-friendly magazines, websites, and cookbooks.

Make easy modifications to your favorite recipes, replacing meat with beans and vegetables.

Hate veggies? Instead of eating salads, start with fresh green drinks that include stuff you should throw in a salad, especially dark green leafy veggies. This way, you slowly introduce these new foods into your system. Over time your palate/taste will change, and you will crave these kinds of foods.

Plant-based protein powders will easily bridge the gap in your protein needs.

Stir-fries and scrambles: You can make an endless combo of meals by mixing some veggies (broccoli, carrots, bell peppers, spinach, etc.), some protein (quinoa, tofu, tempeh, seitan, etc.), and some spices (turmeric, coconut oil, black pepper, sea salt, etc.), and cooking them up together.

Seek out vegetarian restaurants and try new vegetarian-based ethnic foods

Regularly search for new recipes to keep you excited about you diet

Eat healthy fats for calories. Plant foods you should be eating include avocados, nuts and seeds, and coconut oil.

Making the Transition to Vegetarian: A Timeline.

There’s no reason to rush the process of becoming vegetarian. By following this timeline, you’ll gradually (and painlessly) switch over to a vegetarian diet within a matter of months.

• Weeks 1-2: Start with eliminating meat from only one meal per day for a couple weeks to build momentum.
• Weeks 3-12: In addition to subtracting meat from one meal per day, eliminate all four-legged animals from your diet.
• Weeks 13-24: Subtracting meat from two meals per day, eliminate all four-legged and two-legged animals from your diet.
• Weeks 25-52: Subtract fish from your diet, which means you are now not eating any kind of meat at this point.
• Week 52 and Beyond: If you feel that going vegan is right for you, then spend the next six to 12 months making the transition from vegetarian to vegan.

Vegetarian Diet Guidelines

Ready to start following a vegetarian diet? These meal plans and guidelines are designed to get you started, no matter what your health and fitness goals are.

Standard Baseline Diet

Put simply, a standard baseline diet is what your body is used to before you go vegetarian.

Therefore, it is the starting point from which comparisons can be made. Baseline diet studies are often evaluated in terms of meal frequency, caloric intake, water intake, and protein, carbohydrate, and fat intake.

Once you understand the effects of your current diet, you can determine what your baseline response is and gauge how dietary changes affect your fitness performance.

As an athlete, it’s important to consume more calories at breakfast than lunch, and more at lunch than dinner. This way, you’ll have the energy your need for your workouts and your metabolism will stay active.

It’s also important to spread protein intake throughout the day so your muscles can synthesize it. Recent research conducted by the American Journal of Clinical Nutrition and the Journal of the American Dietetic Association suggests limiting protein intake to 20 grams per sitting. (Bodybuilders will need significantly more).

Here’s what an average day our 135lb woman’s diet, with 90 grams of protein and 2,000 calories, should look like (a 225lb man trying to build muscle will almost need twice this):

• Breakfast – 20g protein & 700 calories
• Snack – 10g protein & 100 calories
• Lunch – 20g protein & 500 calories
• Snack – 10g protein & 200 calories
• Dinner – 20g protein & 400 calories
• Snack – 10g protein & 100 calories

“Light” Vegetarian Bodybuilding Meal Plan

If you’re looking to bulk up without gaining too much weight, this meal plan is a smart place to start.

(courtesy of top endurance athlete, Rich Roll)

• Pre-Workout Morning Smoothie: Kale, Beet, Chia seeds, Hemp seeds, Maca, Orange, Flax Seeds, Vega Whole Food Optimizer
• Post-Workout: Coconut water, and cold quinoa w/ coconut or almond milk, berries & Udo’s Oil & Hemp seeds
• Lunch: Salad with mixed veggies & vinaigrette or brown rice, beans & greens, hemp seeds
• Snacks: Vitamix with brown rice / pea / hemp protein, almond milk, cacao, almonds, walnuts.
• Dinner: Lentils over brown rice w/ beet greens & avocado, arugula salad, sweet potatoes
• Dessert: Coconut milk ice cream, Chia seed pudding (or homemade protein bar)
• During workout: On bike – coconut water, vega sport, perpetum. On run – coconut water, Vega Sport, Heed.
• If you want to add a little more “weight” to the meal plan, you can throw a black bean and quinoa veggie burger into the mix.

In Summary

Although most people will benefit from eliminating meat from their diets, athletes and fitness enthusiasts have the most to gain. Transitioning to a vegetarian diet is just as much of a mental mindset as a physical experiment.

Evaluate your current baseline diet and slowly make small changes every day. This is more than just a dietary change; it’s a strong, pure, and sustainable path to lifelong wellness.

As a vegan or vegetarian bodybuilder, it’s important to carefully plan your meals to ensure you reach your nutritional needs and avoid deficiencies which could hinder your strength training and athletic performance.

So long as you have a plan in place, your body will soon be enjoying the long-term benefits of adopting a healthier, more natural diet.

For more ideas on how to become a vegetarian bodybuilder, watch these 2 videos below –

Vegetarian Bodybuilding- Full Day of Eating - Pro Natural Bodybuilder Chris Elkins

 

HIGH PROTEIN VEGAN MEAL PREP | FULL DAY OF EATING

 

Author Bio:

 

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

 

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

 

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

 

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

 

To find out more, visit the website at V3 Bodybuilding – How to Become a Vegetarian Bodybuilder

 

Vegan Bodybuilding Diet - The Ultimate Vegan Diet Plan for Bodybuilding and Athletic Performance

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

Vegan bodybuilding and plant-based fitness are becoming more popular every day.

 

Contrary to the outdated paradigm of traditional bodybuilding, going meat-free doesn’t mean you can’t build muscle or achieve your fitness goals. Instead, science is showing that eating a plant-based diet might be one of the best ways to reach them faster.

 

Although the mainstream fitness community seems to believe that bodybuilders must consume copious amounts of “superior” animal protein to bulk up, countless vegan bodybuilders have developed strong, sexy physiques while eating only plant-based foods.

 

If you’re a looking to build more lean muscle by way of a vegan bodybuilding diet, this article is the resource you need to get started.

 

Why Simply Cutting Out Meat Isn’t Enough

 

For the vegan novice, it’s easy to think that all it takes to gain the abs of your dreams is to cut out eggs and cheese in favor of cherished snack foods instead. However, this style of diet is more like to add on flab than fabulous muscle tone. To bulk up with veganism, you’ll need to follow a healthy, whole foods diet that gives your body exactly what it needs to thrive.

 

Crafting a vegan bodybuilding diet that works for you isn’t rocket science, but it does take some basic knowledge, motivation, and attention to detail. In this article, I will demystify the vegan bodybuilding meal plan and bikini competition diet and break it down into its most essential elements. Beyond the myths and the hype, here’s what bodybuilders should know about building muscle the vegan way.

 

 

Vegan Bodybuilding Diet - Guidelines for Vegan Bodybuilding Nutrition

 

Starting a vegan bodybuilding routine isn’t as tricky as you might expect. The good news is that the core bodybuilding diet guidelines are the same for vegan and omnivores alike. In fact, the only difference is that all of the protein sources in a vegan diet are non-meat, non-dairy, and are free from animal by-products.

 

Below are ten tips for following a healthy, highly effective vegan bodybuilding diet.

 

1.      Get Sufficient Calories

 

When using a vegan bodybuilding diet, getting enough calories is critical.

 

An average plant-based vegan diet has a much lower calorie content than a conventional diet, meaning vegans should closely monitor their levels. If you don’t consume enough calories, your body can shift into a catabolic state, meaning it devours itself for energy. The larger the calorie deficit, the more your body will fuel itself on existing muscle tissue instead. In other words, without consuming enough calories your hard-earned muscle mass will slowly waste away.

 

For peak form, bodybuilders should strive for 15 to 20 calories per pound of bodyweight, and then adjust that number based on noticeable gains or losses at the gym.

 

2.      Keep Your Protein Levels High

 

Of the three macronutrients (protein, carbohydrates, and fats) the one that seems to matter most to bodybuilders is protein. This sometimes leads to stress for vegan athletes. Will your diet provide enough protein to keep you bulking up? The answer is yes, so long as you track your levels.

 

Any fitness dietary plan needs to contain a full menu of proteins from a variety of sources. For instance, experienced vegan bodybuilders can combine multiple protein powders derived from hemp, brown rice, and peas to form complete proteins.

 

There are plenty of ways to get the protein you need on a vegan diet. Dozens of delicious options for vegan protein sources abound, many of which are complete proteins. Examples include peanut butter sandwiches on Ezekiel bread, quinoa, hummus, and chia.

 

Tempeh is one of the most overlooked sources of vegan protein, but once you try it a few times, you may prefer it over tofu. Chickpeas and other legumes can provide a filling, low-fat source of protein and carbohydrates.

 

Need Meals on the Go? Turn Towards Vegan Protein Powders!

 

Let’s be real. Eating a vegan diet is not always convenient, especially when traveling or dining out. And even when you have the good fortune of finding a vegan meal, it’s usually not as high as necessary in vegetarian proteins.

 

Even so, there’s no real reason to stress about finding convenient protein. With the explosion of vegan protein powder options today, it’s easier than ever to have access to on-the-go protein!

 

Consuming two to three protein shakes a day will dramatically boost your protein intake, without excessive carbs. This is what helped me dial in my macros and turned my muscle building game around.

 

Best of all, protein powders are cost effective. Look for powders that are sourced with multiple proteins to better ensure the spectrum of amino acids needed for muscle growth.

 

3.      Keep Omega 3 Levels High with Flax Seed Powder

 

Bodybuilders and athletes know that getting enough omega-3s is critical.

 

Consuming a lot of plants can get us close to the amount of omega-3s a vegan athlete needs, but supplementing for good measure is a good idea.

 

For this reason, ground flax is the perfect omega 3 source for your diet. It has a fantastic fiber profile and can be easier on the digestive system than flax seed oil. To experience the best results, you can take ground when you wake up, after training, and before bed.

 

4.      Take Vegan BCAA

 

Vegan BCAA can help protect your muscles from the catabolic effects of a low-calorie diet and can help you gain mass. According to a 2010 study published in Med Science Sports Exercise, BCAA reduces muscle soreness after intense training.

 

What Is BCAA?

 

The branched-chain amino acids (BCAA) are leucine, isoleucine, and valine. They are considered essential amino acids because human beings cannot survive unless these are present in a daily diet.

 

For the bodybuilding benefits, try taking five to 10 grams of BCAA with breakfast, five to 10 grams immediately before and after training and five to 10 grams before bed.

 

Food Sources of Vegan BCAA

 

Most amino acids come from meat protein sources, and generally speaking, getting enough aminos and protein is one of the more challenging aspects to bodybuilding as a vegetarian.

 

Here is a quick list of how to get BCAA from protein-rich vegan food sources:

 

·         Leucine: soybeans and lentils

·         Isoleucine: almonds, cashews, and chickpeas

·         Valine: peanuts, sesame seeds, and lentils

 

5. Stay Away from Spirulina for B12

 

One of the biggest misconceptions in vegan bodybuilding circles is that spirulina contains significant B12. While this is true in a way, it’s not useful to us.

 

(Spirulina is a biomass of cyanobacteria (blue-green algae) that can be consumed by humans and animals. It is used as a dietary supplement for human consumption and also as a feed supplement in the aquaculture, aquarium, and poultry industries)

 

It turns out that spirulina and tempeh contain mostly analogs of B12. Herbert [1988] reports that tests on tempeh, a fermented soy product, and spirulina revealed that they contained almost no true B12.

 

The problem here that this claim has been supported by lab tests for B12 based on the USP (U.S. Pharmacopeia) assay methods. Unfortunately, as explained in Herbert et al. [1984] and Herbert [1988], the USP assay method for B12 is unreliable.

 

The presence of analogs, rather than true B12, makes them unreliable sources for B12.

 

6.      Consume Nuts for Fuel

 

It’s always a smart idea to add these power-packed snacks to your arsenal. Consuming nuts (and nut butter) provides a long-lasting form of energy. They’re also a much-needed source of healthy fat.

 

Because of how convenient they are to eat, nuts are also a great way to quickly boost your calorie intake. I carry a bag of lightly salted almonds in my backpack at all times.

 

7.      Swap Rice for Quinoa

 

Rice is a staple of the vegan bodybuilding diet, so an effective method for boost your protein and nutritional intake is to simply swap rice for quinoa.

 

Quinoa has higher quality protein and is a complete source of protein, whereas brown rice is not. Quinoa is gluten-free and contains calcium, B-vitamins, iron, magnesium, phosphorus, potassium, vitamin E, and fiber.

 

Even better, quinoa tastes (and feels) similar to brown rice and should leave your taste buds just as satisfied.

 

8.      Choose Healthy Drinks

 

There’s no reason to fill your body with unnecessary calories from sugary drinks. I keep things simple with coffee, tea, water, and protein shakes and drink roughly 2.0 to 2.5 liters of fluids each day. One way I gauge if I’m drinking enough fluid is that I make sure that my urine is pale yellow to clear.

 

If you are getting ready for a bodybuilding, bikini competition or photo shoot, your fluid needs should go up quite a bit and based on what your trainer suggests.

 

9.  Utilize Vegan Bodybuilding Supplements

 

No conversation about a bodybuilding diet would be complete without talking about supplements. Nutritional supplements have become practically a requirement for competitive bodybuilders these days, and the industry has shown few signs of trending away from them.

 

Rice protein and hemp protein are excellent sources of vegan protein that can easily replace whey and other animal-sourced products in shakes. But ultimately, the best vegan protein powder is made with multiple proteins to ensure the spectrum of amino acids needed to build muscle.

 

Garden of Life, Vega, and PlantFusion produce some excellent protein blends that skip the meat and go straight for the muscle.

 

10. Address Deficiencies Before They Become Damaging

 

When using a vegan bodybuilding diet, getting sufficient nutrients is critical.

It’s a good idea to vary the foods in your diet, as this will help prevent nutrient deficiencies.

 

This goes without saying for any bodybuilder. Also, keeping lots of variety in your diet makes eating more enjoyable.

 

Pay special attention to these common vegan deficiencies:

 

·         Protein

·         Calories

·         Iron

·         Iodine

·         Omega-3 Fatty Acids

·         Vitamin B12

·         Vitamin D

·         Calcium

·         Zinc

 

If you’re feeling that your body is low on one or more of these nutrients, make sure to start taking a nutritional supplement that will get you back on track.

 

Vegan Bodybuilding Diet - Vegan Diet Plan Tips

 

Beyond the kinds of food you eat, the amount, timing, and way you eat it will make a difference in how fast you hit your bodybuilding goals. Below are some tips for getting the most out of your food so that you can put it to work for you.

 

1.      Eat Directly Before and After Workouts

 

Many vegan bodybuilders focus on main meals and don’t pay much attention to the snacks in between them. This is a mistake. Snacks are immediate sources of energy for your workouts and your recovery, and the snacks you choose at specific times make a huge difference in your performance and how you feel later on.

 

The best pre- and post-workout snacks are a healthy mix of protein and carbs. Light carbs like bananas, dates, and apples are great before your workout. When you’re done at the gym, enjoy a pick me up of carrots with hummus or protein shakes with vegan protein powder.

 

2. Monitor Your Body Weight and Body Fat

 

Since most vegans are concerned with lean muscle mass and not losing it, be sure take effective measurements.

 

This means you should be regularly measuring your body fat levels and comparing it to overall body weight in order to achieve a more accurate assessment of your progress in the gym than stepping on the scale alone.

 

3.      Keep a Food Journal

 

The key to your success in adopting a vegan bodybuilding diet is not necessarily food intake – it’s about having an accurate awareness of what you eat. Human memory alone is not a reliable source for this kind of awareness. Instead, you need to take meticulous notes in a food journal.

To keep a proper food journal, you need to write down every sip of water and every crumb of food you consume throughout the day. Anything less is wasting your time. While it may seem like a pain at first, the process becomes effortless after a few days.

 

As a beginning vegan bodybuilder, you’re flying blind in a storm without this information. It’s simply too easy otherwise to have a misleading impression of what you’re actually eating and what’s actually working.

 

Sample Vegan Bodybuilding Meal Plan

 

Ideally, a vegan bodybuilding diet plan consists of 5-6 smaller meals. This gives your body a timely and consistent supply of nutrients for muscle repair and growth. It also keeps blood sugar levels more balanced.

 

Here are two days of sample meal plans to get you started for the week. Each one is packed with power and 100% vegan.

 

Meal Plan Day 1

 

·         Breakfast

Vegan protein shake, banana, 2 tablespoons of natural almond butter

 

·         Mid-morning

Bowl of lentil soup, cucumber salad with cherry tomatoes and avocado, 1 baked sweet potato

 

·         Lunch

Veggie burger, kale salad with handful of pumpkin seeds, apple

 

·         Post-Workout

Edamame & quinoa wrap with sweet ginger dressing, banana, vegan protein shake

 

·         Dinner

Veggie chili

 

·         Before bed

Vegan protein shake, 1 tablespoon of natural almond butter

 

Meal Plan Day 2

 

·         Breakfast

Bowl of steel-cut oatmeal, vegan protein shake

 

·         Mid-morning

Apple, handful of grapes, handful of strawberries, 1 cucumber

 

·         Lunch

Large salad with mixed greens

Mixed beans with artichokes and sprouts

Vegan protein shake

 

·         Post-Workout

Celery sticks with natural almond butter

 

·         Dinner

Veggie burrito with quinoa, beans, and avocado

Small side salad with mixed greens

 

·         Before bed

Vegan protein shake, mixed nuts

 

Tying It All Together

 

No matter which foods you settle on for your daily meals, it’s important to make sure that you’re getting plenty of variety to supply your body with a full array of muscle-building nutrients and protein sources.

 

With these meal plan recommendations and diet plan tips in mind, you should be more than equipped to start planning your healthy vegan meals. The overwhelming health and fitness benefits of a plant-based diet are undeniable, so now is the time to give vegan bodybuilding everything you’ve got!

 

For more ideas about vegan bodybuilding diet, watch this video - VEGAN MEAL PREP FOR MUSCLE | EASY HIGH PROTEIN MEALS

 

Author Bio:

 

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

 

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

 

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

 

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

 

To find out more, visit the website at V3 Bodybuilding – Vegan Bodybuilding Diet