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Body Building Diet for Vegetarians

Bodybuilders and vegetarians may not seem like they belong in the same sentence, as bodybuilding is considered a sport that relies heavily on protein, much of which is consumed via lean meats, chicken and poultry--all nonvegetarian dishes. But there are plenty of other sources of protein, through which vegetarian bodybuilders are able to build as much definition and mass as their meat-eating counterparts.

  1. Vegetarian Protein

    • Some vegetarians allow themselves to eat eggs, and, like chicken and fish, eggs and egg beaters are good sources of protein, which is widely considered the building block of muscle. Cheese and dairy products are also good sources of protein for those on nonvegan diets.

    Vegan Plans

    • Other vegetarians follow a stricter plan, refusing to eat any food derived from animals, eliminating eggs, milk and even cheese. Still, plenty of choices remain when it comes to a bodybuilding diet. Among them are beans, nuts, different forms of tofu, veggie burgers and veggie sausage.

    Supplements

    • Vegetarian bodybuilders can use the same supplementary foods as nonvegetarians, such as protein bars and shakes and flaxseed oil. These should be used between meals, ideally two or three hours after breakfast, lunch and dinner.

    Spacing Meals

    • It is important for bodybuilders--vegetarian or otherwise--to eat five or six smaller meals throughout the day, as opposed to two or three big meals. This is because an athlete constantly needs to fuel her body and maximize muscle growth.

    Breakfast

    • The first meal of the day for a vegetarian bodybuilder can be similar to that of anyone who is concerned with his general health or physique. A slice of whole-wheat bread, a cup of oats (cooked with water) and two pieces of veggie sausage would be an ideal breakfast. Nonvegan bodybuilders could replace the oats with four cooked egg whites.

    Lunch

    • Eggplant is another source of protein and would be an ideal centerpiece for a vegetarian bodybuilder's lunch. A cup of unsalted nuts and fresh vegetables could provide the necessary side dishes.

    Dinner and More

    • Vegetarian bodybuilders need not be overly creative when it comes to dinner, with a veggie burger on a whole-wheat bun as the main course (add lettuce, tomato, onion and mustard for taste). A side can be as simple as a salad with all the veggies your heart desires, as well as a cup of mixed fruit. And while one unspoken rule of bodybuilding is to "go to bed hungry," a once-in-a-while cup of frozen yogurt an hour or so after dinner would be a nice reward for any hard-training athlete.

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