Studies and surveys reveal that the challenges of leaving meat behind
are physical, mental, social, and economical. Dramatically changing your
diet creates an internal and external transformation and alters the way you
approach food and live your daily life.
Since the nutrition needs of athletes and bodybuilders are even more
demanding than those of the average person, it’s important to develop a
customized meat-free strategy that works for you.
Breaking Old Habits, Building New Ones
It’s an obvious understatement to say that breaking old habits is hard, and
this is certainly the case when you’re trying to make the switch from meat to plants.
It takes some people time to adjust to the tastes of meat substitutes and
devote time to plant-based meal prep. If you prepare meals for
more than just yourself, it can be a challenge to get everyone in your
household on board with your new commitment.
The key to making your plant-based diet stick is to acknowledge
and embrace your personal reasons for making this dietary change and to always
eat with purpose. Every bite you take is an opportunity to improve your body,
mind, and spirit.
Writing down small and large nutrition goals is a great strategy that helps
many aspiring vegetarians keep track of their trigger points and
breakdown moments.
Accommodating Your Active Lifestyle
One of the best strategies to staying committed to plants is to master the
art and science of plant-based meal planning. This is even more
important if you’re an athlete or bodybuilder who can’t afford to lose
your edge at the gym.
For a successful transition, fully develop your new plant-based meal plan before disrupting your old
one.
As all athletes and bodybuilders know, protein is crucial to productive workouts, recovery, strength, and stamina. Protein
comes in many forms, and a majority of them aren’t meat-based!
As a hardworking athlete, your body will benefit tremendously from a varied
and diverse set of protein sources to fuel your workouts and give you
the strength and energy you need. A balance of protein and carbohydrates fuels working
muscles and powers up your training sessions.
These are a few of my favorite protein sources* that are meat-free, easy to
prepare, and absolutely delicious:
*All of which are the organic and non-GMO versions.
Meat-Free Meal Prep Tips
Any healthy diet, whether vegetarian or not, requires a certain amount of
advance planning. If fitness is important to you, don’t leave your body’s fuel
up to chance and simply “wing it.”
To start, clean out your fridge and pantry to get rid of all the unhealthy
options just waiting to tempt you. You need a game plan before you hit the
market, so make a list of protein sources, fruits, vegetables, nuts, grains,
sauces, and spices before leaving the house.
Buying in bulk and batch cooking will save you time and money if you have
extra storage space. This is also the time to invest in divided containers,
cooler bags, and freezer packs to establish a meal management system that fits
your schedule and lifestyle.
Sunday is a popular meal prep day for focused bodybuilders and athletes to
get on the right track for the week ahead.
When you have a little extra time, make a big batch of healthy snacks, cook base foods like quinoa and
sweet potatoes, slice and chop veggies for snacks and meals, and prepare protein shakes and
smoothies in jars or plastic bags to freeze for later use.
The key is to make your weekly meals easy and ready to go without a hassle,
so you stay committed and don’t make excuses.
Surround Yourself with Plant-Eating Warriors
It’s important to be patient with yourself as you transform your diet and
recognize that important changes like this don’t happen overnight.
In fact, a study conducted at the University College London found that the
average time to adopt a new habit is 66 days; however, individuals varied
anywhere between 18 and 254 days.
After fighting your own internal battles, there are social pressures to
deal with as well.
Not only is it a challenge to resist old habits when you’re alone, but
those pressures get multiplied when you’re not surrounded by a community of
people who eat like you.
That’s why it’s important to talk to someone you trust about how you’re
feeling and always listen to what your body is telling you.
One of the best ways to embrace the vegetarian lifestyle is to surround yourself
with like-minded individuals who also care about their health, fitness, and
environmental impact.
Become a regular at local vegetarian restaurants and chat with the staff and
other patrons about meat-free dishes and nutritional balance. To get creative in the
kitchen and have some fun, sign up for a vegetarian cooking class.
And never leave home without some healthy snacks, so you won’t be tempted to give
into cravings and reverse your progress.
The road to a plant-based lifestyle can feel challenging and isolating at
times, but just know that you are on the right path and that others will follow
your lead.
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.”
For many years, vegetarian bodybuilders and athletes have
incorporated soy into their diets, believing that it is the perfect form of protein to repair and build muscle. Even we have advocated it
on VB (there still be articles that we have to revamp on here actually).
Among the more popular beliefs regarding soy is that it is a rich source of protein and even helps in the prevention of
degenerative diseases such as osteoporosis.
Soy and soy products are heavily consumed in most Asian countries, so it can
be bothersome enough to see people (especially vegetarians) consume them
in significant amounts.
A primary ingredient in vegetarian meat substitutes such as tofu, soy can
also be found in a wide array of common food products: milk, cereals, peanut
butter, chocolate, and even nutritional supplements.
Contrary to popular belief, soy isn’t truly a health food. In fact, soy
can be harmful to the body because it contains dangerous anti-nutrients and
toxins. Scientific studies reveal that high levels of soy consumption can
actually be unhealthy.
When you look deeper into the chemical composition of soy, you will see that
it can inhibit the body from absorbing essential minerals and even cause
hormonal upsets.
Most of the proteins found in soy are actually compromised due
to the extensive processing required to eliminate phytoestrogens, goitrogens,
phytic acid, and other anti-nutrients from soybeans.
Furthermore, heavily processed soy can be unpalatable, so manufacturers of
soy products typically use artificial flavoring and MSG to improve its taste.
As a result, even more toxins can be found in the final product.
Nonetheless, there are soy products that offer some nutritional value when
incorporated into our diets. A few examples of these commercially prepared food
items are fermented soy products like soy sauce, miso, natto, and tempeh.
It is good practice to check labels and take extra care and effort when
looking for the best sources of fermented soy. Some of them may have been
sourced from genetically modified (GMO) soybeans or have undergone heavy processing
that can create further toxins.
No matter what, you should never use unfermented soy. Surprisingly, the Food
and Drug Administration (FDA) has not even awarded a “generally recognized as
safe” (GRAS) designation to unfermented soy, so it should be avoided at all
costs.
Below, you will find 10 good reasons to avoid soy products. They are listed
in no particular order of importance, and it is prudent to give equal attention
to each.
1. Soy inhibits the body from absorbing essential minerals and
nutrients.
High phytic acid levels in soy reduces the assimilation of vital minerals
that include calcium, magnesium, copper, iron, and zinc. Calcium is
essential for optimum bone health.
Osteoporosis and other bone-related issues can arise from a deficiency in
calcium levels.
A healthy level of iron is vital for the production of hemoglobin and
transport of oxygen to every cell of the human body.
Zinc stimulates the activity of approximately 300 different enzymes in the body
and is vital in maintaining a healthy immune system.
Phytic acid, which is found in high levels in soy, is classified as an
anti-nutrient because it inhibits the absorption of these vital minerals
essential for maintaining optimum health.
2. Because of the intense methods involved in the processing of
soybeans, many toxins are present in final soy products.
As mentioned earlier, significant levels of phytic acid are found in
soybeans and they need to be inactivated. This can be done through intense
industrial processing, which involves washing soybeans in acid using aluminum
tanks.
The procedure can cause harmful chemicals to leach into the end products.
The beans are then treated in an alkaline solution, which could result in the
formation of lysinoalanine, a toxic compound that can reduce the
bioavailability of proteins and lead to severely impaired digestibility.
On top of that, the spray-drying process that follows tends to encourage the
formation of carcinogenic nitrates.
3. You will not get good protein from manufactured soy products.
We won’t refute claims that soybean is among the few foods that contain all
nine essential amino acids, making it an excellent
source of protein. This is 100 percent absolutely true.
The body cannot produce essential amino acids, therefore it has to source
these from certain foods. Examples of these foods are meat and eggs, but if you’re looking for a complete plant-based protein, soybean is a perfect choice.
The problem, however, is that we only have access to manufactured soy.
Soybeans undergo an intensive manufacturing process that triggers chemical
changes in essential amino acids.
Furthermore, the fragile proteins are denatured and possibly destroyed
during high temperature processing.
To sum it up, good protein that contains all nine essential amino
acids in an absorbable state can only be derived from soy that has not been
subject to intensive processing. That said, there are some good
quality soy isolate protein powders that are minimally
processed and worth taking.
4. It is likely that MSG can be found in most soy products.
Despite measures to reduce soy’s natural bean-like flavor, it still comes
with a strong and nasty aftertaste after all that heavy processing.
Manufacturers often tackle this issue with the use of artificial flavorings and
Monosodium L-glutamate (MSG).
MSG has the inherent ability to enhance taste sensitivity so artificial
flavorings will overpower the unpleasant beany aftertaste of soybeans.
The sad part is that MSG has been proven to be toxic, with a number of
scientific studies linking it to brain lesions, obesity, diabetes, adrenal gland malfunction, and a
host of other health problems.
5. Soy contains phytoestrogens that can cause breast cancer.
Among the most disturbing ill effects of soy on health has to do with its
phytoestrogens. Specifically, a phytoestrogen called genistein found
in soybeans can mimic the effects of the female estrogen hormone*.
These phytoestrogens disrupt endocrine function and have the potential
to cause infertility and promote breast cancer in adult women.
*Granted, a man would have to eat a truckload of this stuff for it to
negatively affect him… but still it’s worth mentioning.
6. Goitrogens are also present in soy and these can cause thyroid issues.
Soy contains goitrogens, which are basically potent anti-thyroid agents that can inhibit iodine
uptake and block your synthesis of thyroid hormones.
These can cause depressed thyroid functions, which can lead to hypothyroidism or thyroid cancer. Proper
thyroid functions are critical in regulating metabolism and cellular growth.
7. The FDA has not yet issued a GRAS (Generally Recognized as
Safe) rating for soy.
With all the soy and soy-based products you see in the market, it is
puzzling that the U.S. Food & Drug Administration hasn’t even granted most
soy products a GRAS status.
The only two soybean products that have received a GRAS rating so far are
protein isolate and soybean oil, but that’s only under the category of
“substances migrating to food from paper and paperboard products.”
For over a century now, soy has been widely used in making cardboard boxes
but was never widely used on food products. It wasn’t until the 1950s when
so-called “health benefits” of soy products were introduced to the public via
brisk marketing strategies by its manufacturers.
The fact remains, however, that soy has only been diagnosed as safe for
cardboard boxes and not as consumable food products.
8. Practices employed in the propagation of soybeans are
harmful to marine life.
Soybean is cultivated as a mono-crop, a farming practice that basically
entails propagating a single species in a specified land area. Such a method
goes against the law of nature and can be harmful to the environment, mainly
because it destroys otherwise nutrient-rich topsoil.
For topsoil to remain rich and fertile, there should exist what we call
“perennial polycultures.” These are incredibly biodiverse environments where
symbiotic relationships among animals, plants, and microorganisms take place.
A perfect example of this is a forest where the earth’s topsoil is
constantly regenerated by mutually beneficial processes among its inhabitants.
In contrast, soybean farming can deplete topsoil and chemical fertilizers
have to be introduced. On top of that, herbicides and pesticides are heavily
used, and all these can have a negative impact on the environment.
In the U.S., runoffs from fertilizers and chemicals used in farming make
their way through interconnected waterways and into bodies of water that were
once rich in marine life.
A stark example of this is 12,000 square miles of dead zone in the Gulf of
Mexico. A dead zone is an area where no marine life can exist or survive. Fish,
corals, dolphins, and other live organisms may either have been poisoned or
forced to migrate.
9. Most of available soy is genetically modified (GMO).
Ninety-nine percent of all available soy is generated from genetically
modified soybeans. Ever wondered why there’s this current demand for food
products bearing the label “GMO-free” or “contains only non-GMO ingredients”?
That’s because genetic modification is a highly dangerous practice. It’s
breaking down nature’s genetic barriers by permitting the transfer of genes
from viruses, bacteria, plants, and even animals, with unforeseen and often
harmful consequences.
In the case of genetically modified soybeans, they have become quite
resistant to herbicides and toxic chemicals, which have been linked to a wide
range of health issues ranging from allergies, infertility, low birth weight,
birth defects, and even higher offspring deaths, among others.
Genetic modification is a precarious way of trying to control nature and
forcing things to behave the way we want.
Rather than pay a hefty price and destroy our planet, man should be working
harmoniously with nature through mutually beneficial relationships that will
reap long-term gains.
10. The belief that Asians reap a wide array of health benefits from
high soy consumption remains a myth.
Soy is popularly used in Asian cuisines, and that’s probably the reason
behind the belief that people in this side of the world live longer lives due
to the health benefits of soy.
But the truth is, soy is used in very small amounts in most Asian
dishes, primarily as a condiment and never as a staple.
It was the Chinese who first discovered fermented soybean as a potential
food source during the Chou Dynasty (1134-246 B.C.).
The fermentation process itself removes most of soy’s toxic
anti-nutrients, and therefore it should be noted that only fermented soy
products may be considered as health foods.
The most common soy-based foods used in Asian cultures include miso, natto,
tempeh, and soy sauce. They are said to offer health benefits because they
contain vitamin K2.
Vitamin K2 has demonstrated positive effects in the prevention and treatment
of osteoporosis, and this is probably the source of the myth that soy products
may support strong bone formation.
While it is true that fermentation diminishes the anti-nutrient
properties of soy, most soy products are subject to heavy processing.
As a result, commercially available soy products, such as soy sauce, are
loaded with preservatives and other additives that can be harmful to one’s
health.
Unless you are absolutely sure that the soy products you consume have been
sourced from non-GMO soybeans, it is best to steer clear of fermented soy
products.
Besides, intensive manufacturing procedures and exposure to high heat shaves
off much of the protein from soybeans, rendering most soy products
lacking in nutrients or even toxic.
Soy industry bigwigs have put in a great deal of money to fund intensive
marketing campaigns that have created the biggest misconception that soy is a
rich source of essential protein.
For related topics about why soy should be eliminated from your diet, watch
this video - Soy to Eat
& Soy to Avoid
Author
Bio:
Chris
Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.
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.”
Amino acids are considered the basic building
blocks of protein, and there are 20 of them that can be
found either in the human body or in the foods we eat.
Amino acids link together to form large protein molecules known as peptides, which further
link up to form the actual proteins.
Different proteins are responsible for the
different processes that take place in the human body. To keep healthy, we need to make sure we have all
20 amino acids on a regular basis.
It’s a good thing we need not worry about 11 of them, which are already
manufactured by chemicals in our body. All we need to pay attention to are the
nine essential amino acids that the body does not make. Instead, we get these
from the foods we eat.
What comprises amino acids, and why they are vital to the human
body?
Amino acids are a group of organic molecules consisting of a basic amine
group (one nitrogen and two hydrogen atoms), an acidic carboxyl group (one
carbon, two oxygen, and one hydrogen atoms), and an organic side chain that is
unique to each amino acid.
A combination of carbon, hydrogen, sulfur, nitrogen, and/or oxygen comprise
these side chains. What makes one amino acid unique from the other is the
configuration of these elements.
Isoleucine, leucine, and valine are branched-chain amino acids responsible for
the structure of our muscles.
Aromatic amino acids such as tyrosine, phenylalanine and tryptophan have a
ring-shaped side chain and are essential for manufacturing serotonin and
melatonin.
Serotonin is the neurotransmitter responsible for sending messages between
nerve cells and is quite vital for healthy and restful slumber.
In addition to modulating appetite, metabolism, and sexuality, serotonin
also helps elevate the mood and prevent mood swings.
On the other hand, melatonin is a pervasive neurotransmitter-like compound
that is quite valuable in the biological and physiologic regulation of
circadian rhythms or the interior body clock.
Melatonin is also known as a potent antioxidant that safeguards nuclear and
mitochondrial DNA.
Lysine is one of nine essential amino acids required for growth and tissue
repair. Specifically, it helps in the absorption and conservation of calcium,
as well as the production of collagen.
A deficiency in lysine can manifest in a number of
ways: nausea, dizziness, fatigue, agitation, poor appetite,
anemia, and delayed growth. Additionally, kidney stones and reproductive disorders are often
associated with a lack of lysine in the diet.
Athletes and fitness buffs who frequently engage in strenuous workouts, as
well as vegetarians who adopt a macrobiotic diet, are
highly susceptible to lysine deficiencies or disorders.
Is soy a healthy source of non-animal protein?
Just as many great things have been attributed to soy, there is also growing
concern over whether a soy-rich diet can truly benefit one’s health.
It has long been said that soy is rich in isoflavones that help guard
against a wide range of diseases and encourage optimum health. Isoflavones are
plant-derived compounds capable of exerting estrogen-like effects.
For this reason, they are classified as a type of phytoestrogen, which can
compete at estrogen receptor sites to block the stronger forms that the body
produces naturally.
Advocates claim that this can greatly lower one’s risk of heart disease and breast or prostate cancer. Furthermore, this also helps
alleviate the unpleasant symptoms of menopause and slow down or even reverse
osteoporosis.
On the other hand, you will also come across other scientific reports
claiming that excessive consumption of soy and soy-based products can actually
be dangerous to one’s health. Here are the main points of this claim:
Genistein and
daidzein, the two major phytoestrogens in soy, may actually stimulate
existing breast cancer growth.
Soy contains
phytates, which can inhibit the body’s ability to absorb minerals.
Enzyme
inhibitors present in soy can slow down protein digestion.
Soy also
contains hemagglutinin, a clot-promoting substance that causes red blood
cells (erythrocytes) to agglutinate or clump together. When blood cells
are clustered, they cannot absorb and distribute oxygen efficiently to the
tissues, a process which is vital to optimum heart health.
As you can see, there exists a great deal of conflicting claims regarding
the benefits and downsides of consuming soy.
It is our assessment that you’ll be on the safer side when you don’t rely
heavily on soy or soy-related products to fulfill the larger part of your protein requirements.
Top vegetarian protein sources you can add to your diet
Below, we have put together a list of popular vegetarian food picks that are packed with the
essential proteins you need. We have classified them into food groups, along
with the recommended serving and the corresponding amount of protein they provide.
Vegetables and Fruits
Apricots, dried (1/2
cup) — provides 190 calories and 3 grams of protein
Asparagus (1/2 cup) — provides 20
calories and 2 grams of protein
Brussel sprouts (1 cup)
— provides 65 calories and 6 grams of protein
Broccoli (1 cup) — provides 52
calories and 6 grams of protein
Corn, yellow canned (2/3
cup) — provides 80 calories and 3 grams of protein
Cow peas (2 oz.) —
provides 74 calories and 4 grams of protein
Lima beans (4 oz.) — provides 88
calories and 5 grams of protein
Navy beans (4 oz.) — provides 88
calories and 8 grams of protein
Peas (4 oz.) — provides 108 calories
and 8 grams of protein
Peaches, dried (1/2 cup) —
provides 185 calories and 3 grams of protein
Potato, skin-on (1
medium) — provides 161 calories and 4 grams of protein
Spinach, chopped (1 cup)
— provides 65 calories and 6 grams of protein
Soy beans (1 oz.) —
provides 35 calories and 4 grams of protein
Sun-dried tomatoes (1 oz.) —
provides 72 calories and 4 grams of protein
Special note: Only a few vegetables contain all essential amino acids.
Dairy Products
Egg (1 whole) — provides 77
calories and 6 grams of protein
Egg whites (from 1 whole egg) —
provides 16 calories and 4 grams of protein
Cheddar cheese (1 oz.)
— provides 113 calories and 7 grams of protein
Cottage cheese, 2% low-fat (1 cup) —
provides 163 calories and 28 grams of protein
Feta cheese (1/2
cup) — provides 200 calories and 21 grams of protein
Gouda cheese (1 oz.) —
provides 100 calories and 8 grams of protein
Mozzarella cheese (1 oz.) —
provides 71 calories and 7 grams of protein
Parmesan cheese (1 oz.)
— provides 116 calories and 7 grams of protein
Provolone cheese (1 oz.) —
provides 98 calories and 7 grams of protein
Ricotta cheese, low—fat (1/2 cup) —
provides 171 calories and 14 grams of protein
Romano cheese (1 oz.) —
provides 108 calories and 9 grams of protein
Swiss cheese (1 oz.) —
provides 100 calories and 8 grams of protein
Milk (1 cup) — provides 137
calories and 10 grams of protein
Yogurt, low-fat (1 cup) —
provides 137 calories and 14 grams of protein
Special note: Dairy products contain all essential amino acids and are
mostly high in lysine.
Nuts and Seeds
Almonds, roasted (1 oz.)
— provides 171 calories and 6 grams of protein
Cashew nuts (1 oz.) —
provides 164 calories and 4 grams of protein
Black walnuts (1 oz.) —
provides 173 calories and 7 grams of protein
Flax seeds (1 tbsp.) —
provides 100 calories and 4 grams of protein
Hemp seeds (2 tbsp.) — provides 160
calories and 11 grams of protein
Peanuts, shelled (1 oz.)
— provides 160 calories and 7 grams of protein
Pine nuts (1 oz.) —
provides 190 calories and 4 grams of protein
Pistachios (1 oz.) —
provides 161 calories and 6 grams of protein
Pumpkin or squash seeds (1 oz.) —
provides 126 calories and 5 grams of protein
Sunflower seeds (1 oz.)
— provides 166 calories and 5 grams of protein
Special note: Nuts and seeds are usually low in lysine.
Breads, Cereal, Grains, and Pasta
Bread, oatmeal (1
slice) — provides 73 calories and 2 grams of protein
Bread, pita white enriched (4”
diameter) — provides 77 calories and 3 grams of protein
Bread, pita whole wheat (4”
diameter) — provides 74 calories and 3 grams of protein
Bread, pumpernickel (1 slice) —
provides 65 calories and 2 grams of protein
Bread, rye (1 slice) — provides 83
calories and 2 grams of protein
Bread, reduced-calorie white (1 slice) —
provides 48 calories and 2 grams of protein
Bread, white (1 slice) —
provides 67 calories and 2 grams of protein
Bread, whole wheat (1 slice) —
provides 69 calories and 4 grams of protein
Buckwheat (1 oz.) —
provides 96 calories and 4 grams of protein
Bulgur, dry (1 oz.)
— provides 96 calories and 3 grams of protein
Couscous, dry (1 oz.) —
provides 105 calories and 4 grams of protein
Egg noodles, dry (1 oz.) — provides
219 calories and 8 grams of protein
Millet, raw (1 oz.)
— provides 106 calories and 3 grams of protein
Oats (1 oz.) — provides 109
calories and 5 grams of protein
Oat bran (1 oz.) —
provides 59 calories and 5 grams of protein
Rice, white cooked (1 cup) —
provides 194 calories and 4 grams of protein
Rice, brown, long-grain cooked (1 cup)
— provides 216 calories and 5 grams of protein
Spaghetti, whole wheat (2 oz.) —
provides 198 calories and 8 grams of protein
Wheat flour (1 oz.)
— provides 95 calories and 4 grams of protein
Special note: Foods from the grains group are also mostly low in lysine.
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.”
So you’ve just hit the gym and taken part in a 12-week fitness challenge to
cut the fat, build some muscle, and get that toned physique. Bodybuilding isn’t for the faint of heart.
We’re pretty sure you’re in for some incredible transformation, so why not
take it a step further and take part in a bikini competition?
It can be a win-win situation for you — getting that toned look will take a great deal of
hard work, and the competition will undoubtedly be a high motivational
factor. Besides, why not flaunt it when you’ve got it?
Of course, just like any other new challenge, there will be
growing pains in the beginning. Some can be painful enough to make
you quit. But don’t get overwhelmed by the obstacles that come up along the
way.
Instead, look at them as opportunities to learn and master the ropes. With
dedication, hard work, and the right diet, no doubt you’ll be reaping the rewards
that await you down the road.
At this point, we are sure there are many unanswered questions in your mind.
We’ve rounded up the top ten things you should look into when considering
joining a bikini competition.
Keep each of them in mind so you can set out on the right foot for your very
first contest prep.
1. Find a purpose for joining the bikini competition.
A target or a goal sets anything straight and gives you the right direction.
This is the first thing you should do when thinking of joining a
bikini competition. You have to have a purpose besides just
winning.
It’s really beyond your control how your competitors will perform or how the
judges will mark their score cards. Focus on yourself instead and what you wish
to accomplish other than emerging on top of the race.
This can be anything from simply losing weight and toning up, to establishing your
name as a trainer or fitness pro. You could be doing it just for the fun, but
that in itself is a clearly defined purpose.
You will eventually see that having a purpose will help you get through the
low points, especially when contest preps turn out to be a rollercoaster ride.
Competition prep will take a lot out of you, both
physically and emotionally, so make sure you’re in the right state of mind
before taking the leap.
2. Choose a plant-based diet plan you can stick with.
What you eat and when you eat it matters more than ever when you’re
training for competition. Nutrition knowledge is a key component of bodybuilding and vital to your success on
stage.
But ultimately, you need to choose a diet plan that gives you a competitive edge and
also works with your lifestyle.
Leading up to the days of competition prep, many healthy women still enjoy
an occasional weekend indulgence, like a late-night slice of pizza or glass of
wine.
But those indulgences will have to stop as you get closer to the big day,
and these types of lifestyle changes will undoubtedly cut into your social
life.
So many of our interactions with friends and family are built around food,
but sacrifices will need to be made during prep time. Stick to five or six
lean meals per day and prepare meals in advance for the upcoming week
with weighed portions on a food scale.
According to Journal of the International Society of Sports
Nutrition research, a competitor’s caloric intake should be at a level
that results in bodyweight losses of about 0.5 to 1 percent per week to
maximize muscle retention.
Pre-competition carbohydrate loading toward the end of preparation has shown
promising results to improve appearance in research studies as well.
But remember, strict diets, rapid weight loss, and quick muscle gain can put serious strains on the body.
So listen to what yours is telling you and never cross the line over
to unhealthy dieting practices or starving or dehydrating yourself
for perceived gains.
3. Join the right group.
Being with the right people matters a great deal when you’re thinking
competition level. Because you are an amateur, it can help to become a member
of a respected organization.
Examples of these are the International Natural Bodybuilding Association
(INBA), World Beauty Fitness and Fashion (WBFF), and the National Physique
Committee (NPC), which is the largest among the three.
Do a bit of homework to learn about their rules and regulations. You’ll also
come across vital information such as how frequently they run competitions near
your area.
That can help you decide which of these organizations comes closest to
matching your fitness goals. Also, keep in mind that competitive organizations
come with membership fees even if you never compete, which tend to be between
$50 and $150 per year.
4. Don’t obsess over imperfections.
Many women are hesitant to take the plunge into the competition world simply
because they have a few scars or stretch marks.
It’s unheard of to meet a bikini
competitor who doesn’t have at least a few imperfections that
she’s embarrassed about and trying to hide. Although bikini competitor professionals may look perfect,
just remember that they’re not.
There are multiple definitions of beauty and femininity that lead
competitors to find success.
In the end, your spray tan will cover a lot, and your physique will still
shine through, regardless of whatever imperfection you’re hiding. Not every
judge is looking for a cookie-cutter image of last year’s winner.
If you’ve put the work into your physique and all the little details that
make a bikini competitor stand out, no scar or stretch
mark can get in the way of that.
5. Attend local competitions.
Be an observer first at a local show. Better yet, attend a series of local
competitions held by different organizations to gauge the value and quality of
each event. This will largely help you decide which competitions are worth
taking part in.
Interact with both competitors and organizers to get objective feedback. You
can’t lose anything by asking the right questions.
Be particularly observant of competition procedures — it pays to take heed
of the poses you need to strike or even how lighting can affect the way you
look from the viewpoint of the judges and audience.
That way, you won’t need to deal with unexpected surprises when it’s time
for you to compete in your very first event.
6. Get a coach. Period.
A competition coach has all the experience and exposure that are vital to
your contest preparations, so it can be a smart move to hire one. However,
don’t make the mistake of hiring the first coach you meet at the gym.
Ask around for referrals: your association or competitors can be the best
source of information regarding a good local coach.
When talking to a potential coach, look deeper into their training
philosophies. They should be in consonance with yours. Get feedback from
previous clients and prepare a list of questions to ask when you finally sit
down to discuss training matters.
If it’s your first time to ever join a competition, we suggest you hire a
veteran coach who does one-on-one training. As you gain more experience later on,
you can make do with an online coach.
Many first-time competitors aren’t sure where to look for a coach, but in
this digital modern age, it’s easier than ever to get connected with a coach
whose mission aligns with yours.
A quick internet search will yield lots of results, but make sure to read
reviews so you don’t fall victim to a scam.
Whether you find someone online or through word of mouth, make sure to talk
with former clients and set up an interview with the coach before committing to
ask questions and gauge the trainer’s personality and approach.
Cost is one of the biggest barriers to entering a bikini competition for the
first time. If you’re on a tight budget, you may need to cut some corners, but
that doesn’t mean you still can’t be competitive.
As you’ll see in our cost breakdown that follows, hiring a coach is often
the single highest expense associated with entering a bikini competition.
As an alternative to going this traditional route, you can start with a
long-distance coach that offers an affordable rate, as long as you already have
a high level of motivation and discipline.
7. Compound workouts and vary exercises that target key
muscles.
Whether you’re working with a personal trainer or hitting the gym solo,
you’ll quickly learn that the workouts you do to train for a bikini competition
are different from other workouts you may be used to.
For example, you can enhance the physique of your butt by targeting
lower back muscles. That’s why back extensions should be on every bikini
competitor’s workout list. There’s a saying in bikini competition prep that
“it’s all about the glutes.”
This means lots of squats with good form, using heavy weights,
frequent glute training, and keeping cardio limited.
Overall, the desired look for a bikini competition is lean and
firm physique with excellent proportion, symmetry, balance, shape, and skin
tone.
A personal trainer can set you on the right track for targeting your
workouts, and so can simply talking with other current and former bikini
competitors.
8. Learn about competition hair, makeup, and jewelry.
Many women get so wrapped up in their workouts and diet that they forget
about the little things (here’s a great resource). But in competition, it’s the
little things that set you apart from the crowd.
Hair, makeup, and jewelry are more than just afterthoughts, and they really
do matter when you’re on stage.
The prevailing hair trends are long and straight, but a spiky pixie cut can
accentuate your features and draw more attention to your face. The important
thing is to find a cut that flatters you and suits your facial structure,
regardless of the length and color.
Try out multiple hair styles under stage lighting and take lots of photos.
Frizzy hair tends to show up more under the bright lights, so consider getting
a pre-competition Brazilian blowout or spray with smoothing gloss right before
going on stage.
It’s a smart idea to hire a competition makeup artist for your first competition
and then borrow their techniques. If you’re on a budget, there are plenty of
YouTube videos on competition stage makeup application to check out too.
One essential tip is to make sure that your base makeup isn’t too light or
it’ll look pale compared to your body tan.
Less is more when it comes to stage jewelry, but that doesn’t mean you can’t
indulge in the glitz and glamor of being on stage with detailed touches that
aren’t distracting.
But ultimately, these are all things that are best learned by women who have
lived them, not by reading an article. This is where joining the right group
and getting to know other local competitors really comes into play.
9. Adopt a bodybuilding competition attitude.
Strong and confident women defy outdated stereotypes that their gender is
fragile, weak, and limited.
A study published last year in the Sociology of Sport
Journal aimed to investigate how female fitness competitors perceive and negotiate the expectations of
idealized femininity.
Rippling muscles and on-stage confidence have been traditionally deemed
masculine traits, leading female competitors to compensate for “lost”
femininity in their attitudes, gestures, poses, makeup, hairstyles, and
jewelry.
The survey yielded contradictory results about the balance between female
muscularity and femininity, but the important takeaway is to be true to
yourself.
If you pretend to be someone you’re not under the bright lights on stage,
the judges will see right through it and you’ll lose sight of your purpose that
led you to compete in the first place.
But with that said, the competition world is filled with criticism and
disapproval, and you’ll need to adopt a competition mindset to roll with the punches and
take the good with the bad.
By nature, athletic competitions cause both anxiety and arousal because
of their uncertain outcomes, creating a hormonal response that bikini competitors must be prepared for.
Competition is no place for women with who are hypersensitive or easily
offended. However, a positive attitude will take you that extra mile once
you’ve put the hard work into your body.
10. Bring your wallet.
Most first-time competitors think that just because physique competitions
don’t involve expensive equipment like most other sports do, the costs to join
one can be negligible. However, all the little expenses can add up and hit you
with sticker shock.
Sitting down to draft a budget and make sure you include every little bit of
expense that comes with both pre-contest preparations and the actual
competition.
We talked to a significant number of seasoned bikini competitors, who have
provided us with a rundown of typical expenses* you can incur when training for
and participating in an amateur competition:
Admission
tickets for your supporters: $35-50/person
Stage photos:
$100-250
The costs could go down as you join competition after competition because
you won’t need to buy new items for every competition. Other savings can come
in the form of discounts, room sharing, and even sponsorships.
You may also be able to cut costs by renting a suit, enlisting the help of
friends who have personal training knowledge, doing your own hair and makeup,
and doing multiple layers of tanning at the stand-up machines at affordable
tanning salons.
“This is my greatest ‘insider’ tip. Know who will be judging at
your event, and who the head judge will be; this can be an invaluable tool.
Judging can be entirely subjective. While one judge may prefer a softer more
feminine physique with a more flirtatious look and more movement, another judge
may prefer a harder physique with slightly more visible musculature and a more
professional routine. If you’re serious about competing, know your judges and
their preferences. Ask via word-of-mouth, or view the galleries and videos of
past winners to give you a hint.” —Dr. Brandy Segura is an NPC bikini
competitor, NPC judge, former physician, personal trainer, fitness writer, and
mother of two.
Author
Bio:
Chris
Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.
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.”
