Vegetarianism is gaining popularity. Among bodybuilders, there are also athletes who have given up meat. What does the diet of a vegetarian athlete look like, and can you build muscle with plant foods? Today more and more people refuse to eat food of animal origin. They voluntarily give up meat and get the nutrients they need only from plant-based foods. Is this position in life correct? There is no definite answer. But, nevertheless, giving up meat is becoming part of a new way of life.
What about protein?
For the formation of muscles, a person needs proteins. They are responsible for the volume and endurance of the muscles. The most useful and active protein is the one found in animal meat, milk and cottage cheese. But where do you get it if you are a vegetarian?
Bodybuilders are powerful guys who keep a close eye on their diet and don't skip workouts. Everyone imagines how many calories you need to eat in order to acquire such a powerful body. That is why many athletes eat chicken breasts and wash it down with milk. But vegetarianism has made its way to these invincible mountains of muscle. If once the trainers persistently insisted that it is impossible to become a bodybuilder without animal protein, today there are specialists who grow muscles on plant foods.
Vegetarianism and bodybuilding
It's actually strange to watch a huge guy who only eats beans and green salad. Adherents of vegetarianism have now declared in a loud voice that not only this is their diet. This is undoubtedly the case. But the fact remains: it has long been believed that in order to be a man, you need to eat meat.
Now in the professional arena of bodybuilding, vegetarian athletes are becoming more every year. Surprising are the interviews of such jocks in which they claim that they stopped eating meat after seeing the process of creating this product. Dead animals cause sadness and depression, so it's easier not to eat all those chickens, cows and pigs. A healthy lifestyle now comes down to eating fruits, herbs, legumes, and vegetables. But let's see how plant foods can help you build impressive muscle mass.
A source of protein in vegetarianism
If for some reason you also decided to enroll in a vegetarian circle, then you should decide where to get protein from. Legumes, nuts and whole grains are becoming favorites among plants. All of these foods are capable of completely replacing the protein that you recently got from food of animal origin. Ideally, it is recommended to consume 2.5 grams of vegetable protein for each kilogram of your own weight.
Fats should not be forgotten during a vegetarian lifestyle either. Everyone knows there are good and bad fats. The first are deposited in the subcutaneous layer and form an ugly body. The latter are converted into free energy and allow muscle mass to grow.
For muscle growth, you need to eat up to 1 gram of fat for each kilogram of your own weight. Only then all the losses will be replenished, and the body will begin to acquire the desired shape. It's actually not difficult to be a vegetarian, and it doesn't even stop you from becoming a bodybuilder. The most difficult thing is to give up eating meat products. In this case, we are not even talking about willpower. It should be clearly understood that if you are not ready for such a healthy lifestyle, then it is better not to experiment. Otherwise, you will experience tremendous stress, which will lead to muscle loss. Think carefully, are you ready to adhere to certain rules for the rest of your life, or still a holiday without barbecue cannot take place?
To get a good sense of what awaits the vegetarian bodybuilder, you need to consider their diet.
Vegetarian bodybuilder nutrition
Bodybuilders need to eat fractionally. They make small snacks 5-6 times a day. In addition, protein shakes are accepted. Vegetarians drink them too, since these cocktails are a synthesized protein concentrate. They are obtained artificially, not a single animal died in the process of this production.
A detailed menu of a bodybuilder who has given up animal food will help to visualize what to expect. The diet is rich in vitamins and nutrients, and most importantly, it contains a sufficient amount of the necessary protein. By the way, vegetarians drink cow's milk, as it is obtained naturally (the cow does not receive any injuries, and even more so, does not die).
First breakfast, right after waking up:
- 450 grams of juice from fresh vegetables or fruits (green apple, ginger, cucumber, herbs).
- protein shake: two tablespoons of soy milk, a banana and a cup of almond milk.
Lunch:
- you can eat tofu (a cheese made from bean milk) or a two-egg fried egg.
- two circles of oatmeal. You will be allowed to add a teaspoon of almond oil there.
Dinner:
- a veggie burger (the dough is made without the use of eggs, or a grain loaf is used) with an avocado.
- salad of tomatoes, herbs and cabbage. The last ingredient should prevail.
Second lunch:
- two cups oatmeal with added cinnamon.
- apple with almond oil, no more than 2 teaspoons.
- protein shake: two doses of vegetable protein powder, a banana, a mug of almond milk.
Afternoon snack:
- vegetarian meat (seitan) -? portions.
- salad of eggs and quinoa.
Dinner:
- hemp protein - one serving.
- a mug of almond milk.
- banana.
This meal will allow you to get: proteins - 210-220 grams, fats - 90-100 grams, carbohydrates - 580-600 grams. At the same time, the energy value of the menu is 4000–4200 calories.
Not everyone can eat seitan instead of meat. And some vegetarian dishes will take longer to prepare. The financial side of the issue is also worth looking at. Unfortunately, you won't get richer if you give up meat. For example, a kilogram of almonds costs 500–800 rubles, depending on the region. To prepare a daily portion of such a product, you will need 300-400 grams of nuts.
Eating or not eating meat is a personal matter for everyone. In any case, it is obvious that even with herbal products, you can build muscle mass. In this case, the main thing is desire.
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