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Build Muscle & Lose Fat By Eating Plants
Whether
you’re a lifelong vegetarian or just recently started phasing meat out of your meals, you’ve
probably been confronted with some misconceptions about your dietary choices. Society
has led us to believe that we need to eat meat in order to grow big and strong,
but that’s not necessarily true.
The
good news is that there’s a much healthier way to build a strong, beautiful
body: vegetarian bodybuilding.
It’s
easier than you think to eat more plants and little to no meat. You just
need to rethink your protein sources and follow a well-informed meal plan to accommodate your fitness goals.
You
can even be a part-time vegetarian and still benefit greatly.
It’s
time to pull back the curtain and debunk the vegetarian myths that makes bodybuilders reluctant to consider adopting a
plant-based diet.
Myth #1: Vegetarians
Don’t Get Enough Protein
This
is the most common myth about vegetarian bodybuilders and athletes. While a
meat-based protein diet looks more convenient on the surface, a little
education and reconditioning go a long way. As a vegan, I get all the protein I need these days, and without much
effort.
Although
I derive protein from multiple food sources,
my primary whole-food protein sources are:
·
Quinoa
·
Tofu
·
Black
beans
·
Almonds
Of
these, only quinoa and tofu are complete* proteins.
However,
I also utilize combinations of incomplete proteins to make up a
complete protein meal. For instance:
·
Peanut
butter and sprouted bread
·
Beans
and rice
Incomplete
proteins don’t need to be eaten at the same time in order to be used by
the body effectively, as once was thought. You just need to eat
these complementary proteins within 24 hours.
Last but not
least, I consume plant-based protein shakes throughout the day that make up
to 40-50% of my daily protein needs. As a vegetarian bodybuilder it’s almost impossible to
dial in my macronutrient ratios otherwise. This practice is consistent
with almost every vegetarian bodybuilder I’ve interviewed as well.
Here’s
a dairy-free recipe I use: Peanut Butter-Mocha Protein Shake.
Ingredients
·
2
shots espresso, or 1 cup organic iced coffee
·
1
tsp all-natural, no sugar added peanut butter
·
½
ripe banana
·
4
tbsp. rolled oats (use 2 tbsp for lower carb)
·
1
cup coconut milk
·
1
serving chocolate protein powder
·
1
tbsp. chia seeds
·
6
ice cubes
Serves 1
*Complete proteins contain all nine essential amino acids your body requires daily,
and they are often referred to as high-quality proteins and necessary for optimal muscle growth. Your body breaks down the protein
into amino acids, which repair and build tissues in your body, provide energy,
and perform numerous other body functions.
Myth #2:
Vegetarian Diets Are Deficient in Essential Nutrients
Many
people believe that vegetarian diets lack the nutrients that
bodybuilders need to sustain energy for physical exertion. Although
there’s some truth behind this myth, it can be easily overcome with
vitamin-rich foods and natural supplements.
On
a vegetarian
diet, you need to closely monitor your intake of vitamin B12, iron, and zinc, because plant-sourced nutrients are absorbed differently
in the body than meat-sourced nutrients.
In fact, research published in the “Journal of Clinical
Chemistry” found that over 60% of vegetarian test subjects were deficient in
vitamin B12, supplements of which are regularly prescribed by doctors.
While you could easily just pop a pill, the best source of
nutrients always comes from whole foods. Try incorporating more of these foods
into your vegetarian diet to compensate for the absence of meat-sourced
nutrients:
Foods rich in vitamin B12:
·
Nutritional yeast
·
Organic spinach
·
Soy milk
·
Yogurt
·
Foods rich in iron:
·
Breakfast cereals
·
Beans
·
Eggs
·
Raisins and prunes
·
Dark green leafy vegetables
Foods rich in zinc:
·
Legumes
·
Nuts
·
Seeds
·
Tofu
Myth #3: Vegetarians Can’t Build Sizable Muscle or Strength
No credible scientific or medical evidence exists to
support the idea that vegetarian bodybuilders can’t achieve the same or
superior muscularity, proportion, symmetry, and definition as their meat-eating
counterparts. Those who say different can only point to biased antidotes, not
real science.
Just
ask Germany’s strongest man and first ever “Vegan Athlete of the Year,” Patrik
Baboumian what he thinks about this myth. His personal bests: Bench
210kg (462lbs), squat 360kg (793lbs), and deadlift 360kg (793lbs).
This man is a beast, plain and simple.
Patrik became a vegetarian in 2005, and he was unsure about
how it would affect his performance and strength. Naturally, he expected at
least a small inverse effect on both.
Patrik was shocked to find that he was actually making
solid gains in muscle mass and strength with a vegetarian diet.
So, what fuels this strongman? Patrik’s main protein
sources are tofu, nuts, beans, and soy milk. His sources of carbohydrates are
oats, rice, potatoes, and tons of fruits and veggies. As for the remaining
calories and macros needed to gain muscle and strength, he uses soy-based
protein shakes to fill in the gaps.
I have a similar nutritional profile and outlook. My diet
includes complete proteins in combination with complex carbs and healthy fats,
and I have no problem making consistent gains.
There are many more examples of vegetarians who
dominate, and they’re likely to grow in the months and years to come.
Vegetarian
bodybuilders also tend to have more energy than
their meat-eating competitors, meaning they can train harder, last longer, and
compete better. One thing seems definitely clear: they are happier and
less stressed.
Think back to how you feel after eating a huge dinner of meat
and potatoes. Heavy foods require a great deal of energy to digest, resulting
in lethargy and less energy for your workouts. A plant-based diet
is an advantage in bodybuilding—you will recover faster and have more
energy.
Myth #4: All Vegetarians Are Healthy
Just because someone considers themselves vegan or vegetarian
doesn’t necessarily mean their diet is healthy. Poor food choices are poor food
choices, regardless of dietary orientation. Ice cream sundaes, chips, and
french fries can be considered “vegetarian foods,” but they certainly aren’t
healthy options.
Numerous studies, however, show that those who follow
well-balanced vegetarian diets have a lower incidence of obesity and fewer chronic
health problems, including some cancers, heart disease, diabetes, and
stroke.
Myth #5: Vegetarian Diets Are Boring
It’s a common misconception that vegetarian diets seem
repetitive and mundane when you compare them to meal plans that are packed with
animal products. In actuality, eliminating meat from the equation actually
forces you to vary your diet more than ever.
Let’s be honest here for second, bodybuilders and fitness
competitors are subjected to a limited menu anyway, so I’m not sure what all
the fuss is about.
After
interviewing several vegetarians, it became clear to me that they were
enjoying a wide range of foods and didn’t feel limited.
Experiment with vegetarian dishes from ethnic cuisines with
unique ingredients and exotic spices that you’ve never tried before. Pick up a
couple vegetarian cookbooks at your local bookstore, or do a quick online
search for protein-rich vegetarian food to fuel your inspiration.
The
Future of Fitness
Fear of the unknown accounts for almost every myth about
vegetarian bodybuilding. It’s time to wake up to the power of plants.
Let’s face it, the meat industry is a powerful
juggernaut that has encouraged our eating habits for decades now. I’m
not saying meat itself is the problem. It’s the way meat is being
produced that’s the problem.
I used to think that eating more plants and less meat was
unappealing and too much of a challenge. Then I realized that being a
vegetarian isn’t a chore—it’s a choice. And a good one. Eating more plants and
less meat is better for our bodies and our planet.
In a pleasure-seeking society, we also forget that the purpose
of nutrition isn’t pleasure. It’s health. A vegetarian diet doesn’t have
to be boring by any means. Instead of following the outdated paradigms of the
past, pave your own way to nutritional success.
We can retrain ourselves to eat what’s healthy instead of what’s
easy. If you’re worried about the social pressures or being insulted,
please check out “How
to Tell People That You’re Vegetarian” for some guidance.
Instead of succumbing to the long-standing myths perpetuated by
cut-and-paste articles spread throughout the Internet, it’s important to learn
the truth about building muscle without meat.
The good news is, we are witnessing more health-conscious
athletes move toward plant-based nutrition. The market reflects what’s in
demand, and we are starting to see this movement go mainstream.
For more information about gaining lean muscle mass by eating a
whole food, plant-based diet check out vegetarianbodybuilding.com.
For topics related to the myths of vegetarian bodybuilding,
watch this video - VEGAN DIET:
Dispelling The Biggest Myths
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 –
Myths of Vegetarian Bodybuilding
