Can we progress in bodybuilding as a vegetarian? Examples of weight gain and dry food for a vegetarian.
As more and more vegetarians are involved in bodybuilding, it has been important for us to take stock of our vegetarian practice when we want to build muscle, dry out, or simply progress.
Still a little less effective than being an omnivore, but it’s a life choice, and our goal is once again to help you build muscle in the best possible way by reconciling it with your choice.
In this article, we will see what it means to be a vegetarian and what changes are necessary in order to progress in much the same way as for a meat eater!
1 – What is a vegetarian?
A vegetarian is someone who doesn’t eat meat. On the other hand, he can eat dairy products and eggs, and under certain conditions fish, if he is a vegetarian.
So you understand that the challenge is getting enough protein in the diet as we are eliminating the main sources (meat and fish).
When we do bodybuilding, we really need a little more protein than the average person, 1.6 to 2 g per kg of body weight.
So is this a problem?
2 – Complementarity of plant proteins
There are very few “complete” vegetable proteins, that is, containing a good balance of essential amino acids. This is why vegetarians should combine multiple sources of plant-based proteins to make those proteins less deficient and therefore as effective as animal proteins for building muscle or strength.
In general, the combination of legumes and grains allows for a good relationship between different essential amino acids and therefore makes these proteins more effective, for example, when combined with rice with lentils or even quinoa legumes.
So there is no risk of a lack of protein, and the argument that vegetarians cannot gain muscle due to lack of protein is false, as we just saw.
3 – eggs and dairy products for vegetarians
As a vegetarian, you can eat eggs and dairy products in addition to your vegetable protein sources. They are complete proteins and are therefore more potent (see our article to evaluate protein quality. Nutritional Basics: Proteins).
Eating eggs or dairy products with grains such as rice, or legumes such as beans can make their “proteins” useful for building muscle.
There doesn’t seem to be much concern about eating whole eggs, as we saw in our article Cholesterol, Egg Yolk and Nasty …. Eating 5-6 eggs a day is safe!
As for dairy products, our opinion will be more mixed, especially in terms of health. Using dairy products sparingly is extremely important, and it is quite possible to take 1 or 2 dairy products a day, such as cheese or yogurt.
Cheese made from goat, sheep, or raw milk may seem to be more digestible than whole, semi-skimmed, or skimmed cow’s milk, therefore preferred.
4 – Can we progress in bodybuilding when we are vegetarians?
As we just saw, making necessary adjustments that don’t require any specific work, being a vegetarian can progress in much the same way as being an omnivore.
So you don’t have to worry about your progress!
5 – Example of Weight Gain for a Vegetarian
This is an example of weight gain for vegetarians. As usual, it should be adapted to your weight, your activity, your tastes … YOUR!
The use of supplements is optional, but we are giving you an example of an optimal diet.
However, according to research, the lack of animal products usually leads to a lack of zinc. This is why we recommend using NuPower.
We also recommend using organic hemp protein powder as a plant-based protein source if you need to take supplements for snacks between meals, as our employee Julien Venesson explained on her website: What Plant Protein Powder to Maintain Health?
Finally, we turn to our Mass Gain article for some basic rules to follow: Mass Gain Diet Program. For those who would like more information about mass purchasing, you can also read the book “Rudy Coya”, “My Secrets to the Mass.”
3 whole eggs
100 g buckwheat flakes
200 g 0% white cheese
Orange
1 Super Joints capsule
1 Super Creatine capsule
1 super vitamin capsule
50 g vegetable super-protein and 20 g almonds or walnuts
1 Super Biotics capsule
150 g cooked lentils
120 g rice weighed before cooking, 200 g broccoli
Tablespoon of olive oil
1 capsule Super Creatine
1 capsule Super Omega 3
50 g vegetable super-protein and 20 g almonds or walnuts
Pre-workout: 10g Super BCAA or 10g Super PUMP
Post-workout: 40g Super Vegetable Protein and 1 Super Creatine Capsule
1 capsule of super biotics
3 whole eggs and 100 g of quinoa, weighed before cooking, 200 g of ratatoule
tablespoon of olive oil, banana and 1 capsule of super fruits 1 capsule of Super Creatine
1 capsule of Super Omega 3
1 capsule Super Vitamins
6 – Example Vegetarian Dryer
This is an example of a vegetarian dryer. As usual, it should be adapted to your weight, your activity, your tastes … YOUR!
As stated earlier, no supplements are required and you can do without them if you want to or if you don’t have the budget to take them.
Finally, we turn to our dryer article for basic rules of use: the diet dryer program. Those who would like more information on drying can also read the e-book: Rudy Koya, My Secrets to Drying.
3 whole eggs
80 g oatmeal
200 g 0% of ice cream blank
Apple
1 Super Joints capsule
1 Super Creatine capsule 1 Super Vitamin capsule
50 g vegetable super-protein and 20 g almonds or walnuts
1 superbiotic capsule – 200 g white beans weighed before cooking – 80 g quinoa weighed before cooking – 200 g tomato – tablespoon olive oil
50 g vegetable super-protein and 20 g almonds or walnuts
Pre-workout: 10g Super BCAA or 10g Super PUMP
Post-workout: 40g Super Plant Protein & 1 Super Creatine Capsule
1 Super Biotics capsule
2 whole eggs and 20 g Parmesan cheese 100 g avocado and 200 g carrots
Two kiwis
1 Super Joints capsule 1 Super Creatine capsule
1 capsule Super Omega 3 1 capsule Super Vitamins
7 – Vegan Diet Example
If you’re not just a vegetarian, but a vegan (no meat or animal products), here’s an example of a vegan diet.
8 – Conclusion on Bodybuilding and Vegetarianism
We deliberately did not put snacks before bed, it depends on the time between your lunch and bedtime, as we explain in this article.
If you have any questions, don’t hesitate!
Vegetarians, your turn!
