Diets for Vegetarian Bodybuilders

Vegetarian bodybuilders have the same nutritional needs as bodybuilders who consume animal products, namely protein, carbohydrates and fats. Though animal products compose most of the high protein foods, and protein is the most important nutrient for bodybuilding, there are many food sources that can fulfill all the needs of vegetarians interested in this sport. Diets for vegetarian bodybuilders can vary by food choice, but must contain the daily recommended amounts of the nutrients required for the healthy acquisition of muscle mass.

Protein

• Protein, arranged strands of amino acids crucial to many body functions, is the most important nutrient for bodybuilders, according to Bodybuilding.com. It's an essential element in increasing muscle mass and refining muscle tone. Vegetarian bodybuilders have a number of sources available to meet their protein needs, which are around 1.7 to 1.8 grams of protein per two pounds of body weight per day. Vegan products, like veggie dogs, veggie burgers, soy yogurt and tofu are good sources of proteins. Vegetables and grains that add protein to a vegetarian bodybuilding diet are broccoli, brown rice, potatoes, black beans, peas and spinach.

Carbohydrates

• Carbohydrates are the body's main source of energy, and is mainly found in plant sources. There are three types of carbohydrates: starches and dietary fibers, simple sugars and complex carbohydrates. Vegetarian bodybuilders should eat multiple small servings of carbohydrates throughout the day since the nutrient is more likely to convert to fat when consumed in large amounts in one sitting. The best time to eat this nutrient is directly after a workout, which will raise the blood sugar level that decreases after a hard training. To gain muscle, vegetarian bodybuilders should add 2 to 3 grams of carbohydrates, primarily complex carbohydrates, per pound of body weight per day to their diet. Complex carbohydrates are in grains and cereal, such as oatmeal, barley, sweet potatoes, parsnips and pasta. Sources of simple sugar, starches and dietary fiber are bananas, apples, rice, fruit juice and pears.

Fats

• Fats, also referred to as lipids, are separated into three groups: saturated, monunsaturated and polyunsaturated, which includes transfat. While all fats are limited in a bodybuilding regiment, they are necessary elements of the diet, according to BodyBuilding.com. In the right amount, fats help build muscle and eliminate fat. The liver uses saturated fat to produce cholesterol, which creates and regulates hormones, like testosterone, but saturated fat is a leading cause of heart disease. This type of fat is mainly in animal products, but also is found in coconut and palm oil. Polyunsaturated fats, found in corn and soybeans, lowers total cholesterol. Monounsaturated fats lower bad cholesterol, and can be found in olive and canola oil. Vegetarian bodybuilders should include 0.22 grams of fat to their daily diet per pound of body weight.