Vegetarianism and sports. Bodybuilding, how to gain muscle mass as a vegetarian

General information

Currently, many people around the world adhere to
the principles of vegetarianism Therefore, questions about how vegetarian athletes should eat, and whether strict vegetarianism and sports are compatible, are quite relevant. However, life proves that people who do not consume animal food can achieve high results and become successful athletes. But to do this, they need to organize the right lifestyle and diet so that the body receives the maximum amount of products necessary for a full existence, building muscles and increasing endurance.

How to create the right menu for vegetarian athletes, how to gain muscle mass and get the desired results will be discussed in the article below.

Low-fat dairy products for lacto-vegetarians

Low-fat cottage cheese is an excellent product for building muscle mass. A favorite dish of vegetarian bodybuilders, many of them consume from 500 grams to 1 kg daily! I myself have been conducting this practice for 10 years now, and I treat cottage cheese like bread. 100 grams of high-quality dry cottage cheese contain about 18 g of complete protein, from 0 to 5 g of saturated fat and no more than 2 g of carbohydrates.

Skim milk - Have you ever heard the story of how Sergio Oliva prepared for the Mr. Olympia competition while working a construction job and eating almost exclusively bread and milk? 100 grams of low-fat milk contains 0 to 1 g of fat, 3.5 g of protein and 3.5 g of milk sugar. You can also use any other low fat dairy products.

Features of vegetarianism

There are many “subtypes” of the vegetarian diet. If “pure” vegetarians - vegans do not consume any products of animal origin at all, then some adherents of this way of life and nutrition simply refuse meat.

With so-called mixed vegetarianism, a person can consume milk and all dairy products, as well as eggs. Such nutrition allows you to provide the body with everything it needs, provided that the menu contains many products containing plant proteins.

There are such types of vegetarianism:

• Moderate (semi-vegetarianism) – the diet contains some animal products. It could be chicken, fish, milk, eggs, seafood.
• Lacto-vegetarianism - the diet includes milk and eggs.
• Ovo-vegetarianism – consumption of eggs is allowed.
• Veganism – completely excludes animal food.

It is most difficult for vegans to engage in a variety of sports, since their menu does not contain products containing animal proteins. However, they can also practice physical activity and achieve noticeable results.

Iron

This element is not able to significantly affect the growth rate of a bodybuilder’s muscle mass, since it is not a macronutrient, that is, the main component of nutrition, such as proteins or carbohydrates. Why is there such a fuss around this, actually quite ordinary microelement, when it comes to vegetarianism?

Iron is a component of hemoglobin, which delivers oxygen to every part of the human body. Recommended daily intakes of iron are about 20 mg for women and 10 mg for men. Iron comes in two varieties: hematogenous and non-hematogenous. Hematogenous types of iron are found in fish and meat, non-hematogenous types are found in plant products.

What is important for vegetarians to consider?

Anyone who plays sports needs protein . The amount of protein depends on the type of sport a person is involved in. On average, the body needs protein at the rate of 1.5-2 g per 1 kg of weight. At the same time, protein obtained from meat is most easily absorbed by the body.

Therefore, to exercise, a person should regularly obtain "vegetarian" protein found in plant foods, as well as, if possible, protein from dairy products and eggs. Such nutrition is adequate for an athlete even during competition. If there is not enough protein in the diet, this can lead to sharp spikes and drops in insulin . Therefore, people involved in sports need to include protein foods in every meal. The source of protein for vegetarians is not only soybeans, but also other crops. Thus, vegetarian bodybuilders are recommended to consume protein from brown rice, peas, hemp seeds, Brazil nuts, and buckwheat protein.

Another characteristic feature of this way of eating is the increased risk of developing anemia due to iron deficiency. This problem is more common in women. Anemia leads to severe fatigue and poor endurance. And if at the same time a person exercises “through force,” he risks undermining his health.

People who do not consume animal products have lower concentrations of creatine . This has an impact on performance at extreme loads. Therefore, those who are professional athletes are advised to take vegan creatine as a sports supplement. Creatine is produced by the body, but this is not enough. A person also receives approximately the same amount from meat products. And it is this amount that the athlete needs to replenish by taking a properly selected supplement.

In addition, it is recommended to take supplements containing vitamin B12 , which is also in short supply in those who do not eat animal products. This vitamin is necessary during heavy workloads, so its deficiency should not be allowed. In addition to artificial additives, you can consume brewer's yeast, rich in this substance.

Along with plant foods, a person receives a large amount of carbohydrates , and this can become an obstacle to building muscle mass. To avoid this, it is necessary to balance your diet with protein products of plant origin.

Some athletes begin to practice vegetarianism intentionally in order to lose weight. In this case, it is important to exercise caution, since a sudden transition to plant foods can not only worsen the results, but also reduce endurance.

The table below shows foods that are sources of important substances for vegetarian athletes:

There are many nutrition plans that are balanced and suitable for vegetarians in all respects. The most optimal of them is based on the so-called moderate vegetarianism. In addition, consuming a large amount of plant foods has a positive effect on the body, as it receives a lot of potassium, magnesium, folic acid , and anti-inflammatory phytonutrients. At the same time, the fat content in plant products is low.

There is currently little verified information to support or refute the benefits of vegetarianism for exercise. In addition, when analyzing studies on the impact of vegetarianism on sports, the following problem is noted: in most cases, the authors do not pay attention to what type of vegetarianism the people participating in the study practice. After all, many of those who call themselves vegetarians simply exclude one or another food group from the menu. However, existing information generally confirms that vegetarianism and exercise are compatible.

True, a number of studies have confirmed that following a vegetarian diet with active physical activity can lead to menstrual irregularities in women, as well as bone diseases in people of both sexes.

Protein

For maximum muscle growth, a person should eat proteins in amounts of 1.5 and sometimes even up to 5 g per 1 kg of their own “dry” body weight. This is usually around 200-300 grams of protein daily. This protein must be complete - its molecular structure must include all 8 essential amino acids: valine, leucine, isoleucine, threonine, methionine, phenylalanine, tryptophan, lysine.

The problem of “strict” vegetarian bodybuilders is considered to be the inferiority of plant proteins. Indeed, foods such as nuts, peas, beans, beans, grains, and vegetables can contain up to 35% protein, but the structure of the protein molecule will not include all the essential amino acids.

The secret of strict vegetarians – “vegans” – is the principle of complementarity (mutual addition) of plant proteins. This principle involves eating two or three different types of plant foods, each containing some of the essential amino acids.

Amino acids that are lacking in one plant protein source can be obtained from another. For example, a breakfast consisting of lentil soup and wholemeal bread contains complementary amino acids that ensure the formation of complete protein. Other examples: rice and beans, corn mush or cornbread, and baked beans.

By eating a dish prepared from properly selected plant ingredients, the athlete will receive complete protein, and will not need any animal products to form protein. However, such foods are rich in carbohydrates, which is good for gaining muscle mass, but is a negative factor during the period of working on relief.

Fortunately, the existence of soy products and sports supplements in the form of soy protein can be considered a solution to problems with excess carbohydrates and complementary nutrition, since soy protein is absolutely complete and contains all the essential amino acids. The absence or deficiency of essential amino acids leads to growth arrest, weight loss, metabolic disorders, and in case of acute deficiency - to the death of the body. And if your muscles grow, then we are no longer talking about any inferiority of a plant-based diet.

If you are not a “vegan”, you can supplement your menu with high-quality “non-meat” animal proteins.

After the theory and confirmation that you can have impressive weight and muscle volume even without eating meat, the main question remains - protein consumption. It is this that is the cornerstone and the object of much controversy. If previously it was believed that plant proteins were inferior to animal proteins in terms of amino acid profile, today this framework has shifted a little.

Vegetarianism and bodybuilding

It is common knowledge that bodybuilders consume a lot of meat. However, this does not mean that meat is the main source of protein. After all, plant proteins are also complete for the body. Whether a bodybuilder can do without animal food is a difficult question. But it is impossible to categorically state that “jocks” must necessarily consume a lot of meat.

The fact is that the quality of modern livestock products is influenced by a number of factors. This is both an unsatisfactory environmental situation and the use of various additives to accelerate the growth of animals, which subsequently enter the body of those who eat such meat. But animals receive not only hormonal supplements, but also vaccinations against various diseases and antibiotics . Therefore, the body ends up with meat “stuffed” with a variety of environmental toxins .

For those for whom the question of how to build muscle is important, you need to consume a certain amount of calories. The body can also obtain proteins from plant foods. There are also bodybuilders among vegetarians; their photos can be found online, and they confirm that you can build muscle without consuming meat.

However, the main rule must still be followed: a bodybuilder must receive at least 2 g of protein per 1 kg of weight. Since there is not enough protein in plant foods, vegetarians looking to build muscles should take protein powder. It is important to take multimineral and vitamin complexes to provide the body with all the necessary elements. We must not forget about creatine.

It is also important to remember that plant-based vegans consume large amounts of fiber. It is, of course, good for the intestines. But at the same time, fiber absorbs not only toxins , but also amino acids . Therefore, the athlete must take this into account when choosing the optimal nutritional supplements.

Thus, a jock for whom sports is an important part of life can practice vegetarianism, but at the same time carefully monitor the menu and take all the necessary nutritional supplements.

Carbohydrates

If an extra portion of protein will only benefit you, then excess carbohydrates will quickly transform into disgusting fat, which will reliably disguise the abdominal cubes. It is well known that the best sources of sugars in the diet of bodybuilders are plant-based foods that have a low glycemic index and are rich in fiber. First of all, these are products such as rice, buckwheat, potatoes, pasta made from dark flour and wholemeal bread.

I don’t recommend eating large amounts of sweet fruits rich in fructose or eating sweet foods in general, justifying myself with the phrase “I’m now in the period of working to gain weight, and I can afford to eat whatever I want.” You will never be able to build strong, quality muscle mass unless you tightly control the quantity and quality of carbohydrates in your diet.

If you don't want to be swimming around with useless fat, start counting and monitoring your daily carbohydrate dosage. Determine for yourself the exact daily dosage of sugars. Once or twice a week, in the morning, measure your waist circumference as you inhale and exhale, as well as the volume of your arms, legs, and chest. Keep logs of your strength training performance, anthropometric data, and carbohydrate intake.

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If adding sugars doesn't improve your results and only increases the amount of belly fat, calmly cut back on carbs and start looking for your mistakes. Try increasing the amount of protein or healthy fats in your diet. Review your training system. Eliminate the possibility of overtraining, focus on basic exercises, while reducing the duration of training and reducing the frequency of training.

Sports and raw food diet

An even more radical nutritional system is a raw , in which a person consumes exclusively thermally unprocessed food. However, raw food athletes also practice bodybuilding and achieve good results.

A raw foodist must also take nutritional supplements. The main sources of protein in his menu are nuts, legumes, seeds, and mushrooms. It is important to regularly include green vegetables in your menu, which contain essential amino acids.

Raw foodists who engage in sports should eat 5-6 times a day. To ensure active muscle growth, you need to eat about an hour and a half before training. It is important to drink at least 2 liters of water per day to flush out toxins.

But it should still be noted that among professional bodybuilders there are not so many raw foodists. However, their photos confirm that even with a raw food diet you can gain significant muscle mass.

Important Tips

Recently, many athletes have been experimenting and practicing diets based primarily on plant foods. In this case, it is very important to make it as balanced as possible, since energy imbalance leads not only to a slowdown in metabolic processes, but also worsens bone health and disrupts hormonal balance . It is quite natural that with an incorrect diet, sports performance also deteriorates.

Therefore, vegetarian athletes need to take into account several important tips in order not to compromise their own health.

• It is important for an athlete to consume enough calories to meet the body's needs during active sports. At every meal, the menu should include energy-intensive foods - nuts, dried fruits, avocados.
• It is necessary to regularly monitor hormonal levels. If a woman has a menstrual cycle disorder, this means that the hormonal balance is disturbed and its correction is required. As for men, with low testosterone , not only will their athletic performance deteriorate, but their bone density will also decrease.
• It is important to listen to the body's signals. Constant lethargy, fatigue and the inability to fully engage during training are evidence of disorders in the body. In this case, you should increase the total caloric content of your daily diet, as well as take nutritional supplements with vitamins and minerals.
• Even a vegetarian diet should be high in protein so that tissues can actively recover after training. Since plant protein is less digestible than animal protein, it is recommended to consume it 10% more than the existing standards (1.5-2 g per 1 kg of weight).
• Those who consume milk and dishes made from it should include 3-4 servings of such products in their daily diet to meet the body's calcium needs. There is also no need to skimp on nutrients needed for bone tissue.
• It is important for vegetarians to take care of providing the body with iron. You should eat half a cup of lentils or tofu every day to avoid deficiency of this mineral. Iron absorption improves if the body simultaneously receives vitamin C.
• of vitamin B12 consumed , which is necessary for the normal functioning of the nervous system and obtaining the maximum amount of energy. This vitamin is present in soy milk and breakfast cereals.
• It is equally important to replenish zinc reserves. To do this, it is recommended to eat nuts, legumes, whole grain cereals, and lentils.