Are you a vegetarian who was made to believe that it is impossible to pack on muscle on a vegetarian diet? Is it really mandatory to consume typical bodybuilding foods like chicken breast, eggs and fish to build tons of muscle? Well, the answer is a logical no! While a vegetarian bodybuilder’s growth will definitely be slower than that of a non- vegetarian bodybuilder, there will be growth, no matter what. Vegetarian Bodybuilding Diet
Firstly, the body isn’t concerned with the ‘food’ you consume but the nutrients you get from that food. Hence, if you’re fulfilling the nutrient requirements of your body, training hard and recovering, you will grow. Another misconception planted in the minds of vegetarians is that proteins; the building block nutrient, is incomplete in vegetarian foods. And therefore, the protein content from veg foods doesn’t count. Well, the fact is that our body has amino acid requirements not protein requirements. And, if we combine proteins from different vegetarian sources (for e.g. grains + legumes) we will get a full spectrum of amino acids thus consuming ‘complete protein’. Also, another thing to keep in mind is that vegetarians can consume dairy, which in itself is a high quality protein source. Below is a table which shows the PDCAA scores (currently adopted as the best tool for analyzing protein quality) of proteins from different sources. Vegetarian Bodybuilding Diet
To our surprise, Chicken is also at a 1.0 PDCAAS ranking and so is milk.
Here’s a 2800 calorie diet ideal for underweight people ranging from 65-75kg.
The macronutrient breakdown of this diet is as follows:
• Protein- 150g
The overall diet is arranged in such a way that you will get around 20-40g protein with each meal. Also, it would be ideal if you use a food weighing scale to ensure you’re eating the mentioned foods in desired quantities.
Vegetarian Bodybuilding Diet
Note– Raw/uncooked weight is mentioned aside every food item.
Meal 1 – BREAKFAST
Paneer Bread Sandwich (100g paneer, 4 slices bread)
½ Litre Double toned Milk
10g flax seed powder
1 Serving Multivitamin
2000IU Vitamin D
Meal 2 – Brunch
Choose from a variety of nuts
e.g cashews, almonds, wallnuts, peanuts
Meal 3- Lunch
2 Rajma (50g)
Meal 4- Pre Workout
½ Litre double toned milk
2 big bananas
1 scoop whey
Meal 5 – Dinner
2 bowl daal (50g)
If you are skinny and trying to put on mass and basic structure to your physique, couple this diet with a compound lifting routine. Focus more on multi-joint lifts rather than isolation work and you should totally see some gains.