Most often, vegetarianism and bodybuilding are perceived as incompatible concepts.
It is commonly believed that animal protein is necessary for gaining muscle mass.
The roots of this assertion likely date back to Ancient Greece, where strength athletes consumed large amounts of meat, and our surrounding reality confirms this fact: among modern professional athletes, there are virtually no vegetarians, let alone vegans.
It is possible to gain muscle mass on an exclusively plant-based diet… though it is a bit more complicated.
To do this, one needs to understand the nuances characteristic of a vegetarian diet and take them into account when planning meals. We will discuss these nuances.
Main thoughts:
Prelude: the principles of nutrition in bodybuilding for vegetarians and omnivores are the same
How compatible are vegetarianism and bodybuilding? Is it possible to gain muscle mass by eating exclusively plant-based food?
(Here, we will refer to vegetarianism as strict vegetarianism with a complete exclusion of animal products.)
Success in gaining muscle mass in bodybuilding is largely determined (by various estimates, 50-75%) by proper nutrition.
Vegetarianism (veganism) imposes a number of dietary restrictions, among which one of the most significant from a bodybuilding perspective is the exclusion of a large class of natural products – sources of quality protein of animal origin (dairy, meat, fish, eggs).
This increases the risk of protein deficiency – a condition in which not only is gaining muscle mass impossible, but also health problems may arise.
Food in bodybuilding serves as a source of energy and building materials for absolutely all organs and tissues, including muscles, ligaments, and cartilage. The state of our health, as well as our performance in sports, directly depends on what we eat and in what quantities.
As Hippocrates once said: “We are what we eat“.
It is possible to gain muscle mass even on a purely plant-based diet if all the recommendations discussed below are taken into account.
The process of gaining muscle mass is absolutely the same for both vegetarians/vegans and meat-eaters.
At its core is a balanced diet with the correct ratio of nutrients (proteins, fats, and carbohydrates), sufficient caloric intake, based on natural products rich in vitamins and minerals.
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Note: not only protein is important, but also carbohydrates and fats.
Each of the micronutrients has its own function, which is important for muscle mass gain.
The process of gaining muscle mass for a vegetarian and a meat-eater is absolutely the same: it is necessary to ensure sufficient caloric intake and the correct ratio of protein, carbohydrates, and fats (all three components are important)
Main nutrition principles for vegetarians in bodybuilding
Protein. Daily norm of plant protein. General rule for gaining muscle mass
So, let’s start with protein.
There is a common myth that ONLY protein is the most important nutrient necessary for gaining muscle mass, which should be consumed in large quantities, and the more, the better.
The importance of protein for gaining muscle mass is indeed colossal. But its functions are not limited to this.
It provides the growth of all biological tissues in the body (including cancerous ones!), participates in the restoration of damaged cells, the creation of hormones and enzymes (catalysts for chemical reactions), and in some cases can be used as a source of energy.
Since the cells in our body are in a state of constant renewal, the amount of protein in the diet must be sufficient for the restoration of existing cells and the creation of new ones.
According to the recommendations of health organizations, the norm of protein for ordinary people is about 0.75 g per 1 kg of body weight per day.
Engaging in sports increases the body’s need for protein. For gaining and maintaining muscle mass, it is recommended to consume 1.4-2.2 g of protein per kilogram of body weight.
This is a general rule in bodybuilding, applicable to both vegetarians and meat-eaters.
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Moreover, it is important not only to consider the total amount of protein but also its quality.
Nuances of Animal and Plant Proteins
Vegetarianism in bodybuilding is NOT encouraged primarily due to the difficulty of ensuring a sufficient amount of protein in the diet:
- animal products contain more protein;
- it is of higher quality (has a complete amino acid profile);
- it is better absorbed.
In plant products, on the contrary:
- there is less protein;
- its amino acid profile is almost always incomplete;
- it is absorbed worse.
How critical are these nuances? All of them can be addressed with proper diet planning.
The first can be resolved by including protein-rich plant products in the diet. The leaders are legumes, nuts, and seeds, which have a protein content per unit mass as high as that in meat, fish, and eggs.
The third can be addressed by increasing the overall volume or mass of plant products that need to be consumed to meet the daily protein norm.
The incompleteness of the amino acid profile of individual plant proteins can be compensated by combining different types. Details can be found in the article Vegetarianism/Veganism and Sports: Benefits and RISKS.
Compensating for the lower absorption rate can be achieved by increasing the daily protein norm by 20-30%.
Advantages of Plant Proteins in Bodybuilding
At the same time, the main reason for the phenomenon of vegetarianism in bodybuilding is that animal products (such as red meat, dairy products) can pose health risks when consumed in large quantities, especially with regular consumption in significant amounts.
This is related to the presence of saturated fats, cholesterol, the principles of modern animal husbandry, which imply the use of antibiotics, hormones, etc., but more importantly – the increased risk of cancer.
Scientific studies, among which one of the most extensive and impressive in results is the China Study, indicate that animal proteins with high biological value – the most popular in bodybuilding – may be one of the main causes of cancer.
We recommend: Animal protein – one of the main causes of cancer | Scientific facts
Plant products contain less protein, are generally incomplete (do not contain all amino acids), and are absorbed worse. The norm of protein for muscle mass gain is 1.4-2 g/kg of body weight for both vegetarians and meat-eaters.
Why did I become a vegetarian?
My friend once worked as a butcher: he processed the carcasses of cute animals that say “moo,” and tender pink snouts that communicate with “oink.”
A few years ago, we talked about why he became a vegetarian. He replied that while cutting meat, he constantly saw a huge number of sick areas, seemingly affected by cancer.
Well, it happens to the best of us…
As a decent person, he always tried to throw such areas into waste, caring for people’s health. The owner of the establishment where he worked had to fire him, as keeping such a butcher was economically unfeasible. Rest assured, under normal conditions, absolutely everything that is not bone goes to the store shelf.
Most often, bodybuilders use dietary types of meat as a source of protein (chicken, fish). It is considered less harmful.
My personal transition to vegetarianism (over 15 years ago) was influenced by the story of a vegetarian bodybuilder who became one after seeing a mysterious growth on a chicken bone while preparing it.
A doctor friend explained to him that this was a consequence of disease and that domestic animals (especially those raised in factories) suffer just like humans due to unsanitary conditions, unnatural breeding, and feeding practices. After that, he no longer wanted to eat sick meat.
Every day, tons of cancer-affected meat are cut in oncology hospitals. Then it is disposed of… Would any of you want to fill your fridge with it for free? I doubt it.
If my butcher friend is right, then every day we buy such sick meat for money…
The main difference between plants and animals is that they live shorter lives, and therefore accumulate fewer pollutants, toxic substances, and chemicals. (This is a school biology textbook, consumers of the 1st and 2nd order.)
Herbivorous animals pass tons of plant food through their bodies during their lives. When a cow eats grass, it does so not just to chew and excrete a patty on the other side, but to grow, create meat, and produce milk.
If the grass it eats is contaminated, then the concentration of pollutants in the meat and milk will be significantly higher. Even more will accumulate in animals that eat the cow. The arithmetic is very simple.
The main problem with animal products: animals get sick just like humans; cancer tumors are found in animal meat, which are used to stuff sausages in the store.
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Carbohydrates
Often, beginning bodybuilders underestimate the role of carbohydrates and fats.
Carbohydrates are the main source of energy for the functioning of every cell in the body, all organs and systems, including muscles, liver, blood, brain, nerve cells, etc.
If there are not enough carbohydrates (=energy) in the diet, the body will use fats and protein. If that is also insufficient, then the mechanism of self-destruction will kick in, where the body uses its own cells, most often muscle cells, to compensate for the energy deficit.
This condition is called muscle catabolism – an extremely undesirable state in bodybuilding.
If there are too many carbohydrates, the excess energy will be stored in fat reserves, both subcutaneous and visceral fat.
In my observations, vegetarians (not only in bodybuilding) tend to consume a very high amount of carbohydrates. Significantly above the norm.
Moreover, not the beneficial ones (complex carbohydrates), but those that are sweet and tasty (sweets, baked goods).
This is likely explained by the fact that when meat, fish, and dairy are removed from the diet, the variety of available products significantly decreases, and since plant protein sources are either too expensive (nuts) or inconvenient to prepare (legumes), the only options left are to eat rolls, sweets, fruits, vegetables, cereals… and basically, everything. Everyone wants to eat…
Protein-rich foods are more satiating and take longer to digest, which positively affects hunger and makes them useful for weight loss. When eating exclusively carbohydrates, one always feels hungry.
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Vegetarians should limit the amount of simple carbohydrates (sugar, sweets, baked goods made from refined flour), which are quickly digested and enter the bloodstream. If there is no energy demand at that time, they are stored as fat. This way, you will never achieve muscle definition.
The basis of the diet should consist of complex carbohydrates (whole grain cereals, whole grain bread). They are rich in vitamins, minerals, and fiber, and are digested more slowly, providing a steady supply of energy.
The norm of carbohydrates is 6-10 g/kg of body weight.
Carbohydrates are the main source of energy in bodybuilding. Vegetarians should limit the amount of simple carbohydrates in their diet and prefer complex ones. The norm is 6-10 g/kg of body weight.
Fats
Fats in bodybuilding are no less important than protein and, as it turns out, carbohydrates.
A whole class of vitamins (fat-soluble) can only be absorbed in the presence of fats. Fats are a source of energy, participate in hormone production, and support brain function.
Vegetarians in bodybuilding should prefer unsaturated plant fats (olive, flaxseed, coconut, peanut oils, fish oil). They are very rich in omega-3s, which are extremely important for health, and statistically, their deficiency is one of the most common vitamin deficiencies and the 6th largest killer in the world.
However, saturated fats (primarily animal) are also important in bodybuilding.
In particular, they contain cholesterol, which many consider to be the number one enemy of proper nutrition and a healthy lifestyle. But it is a necessary component for the production of testosterone – the main anabolic hormone in our body that ensures muscle growth.
Animal fat contains CLA (conjugated linoleic acid), which is a natural fat burner and also has other health benefits. We discussed it in the article The Best Natural Fat Burners.
The norm of fat for professional bodybuilders is 1.6-2 g/kg of body weight.
It is important for vegetarians in bodybuilding to consume an adequate amount of fats. The basis should consist of unsaturated fats. The norm is 1.6-2 g/kg of body weight.
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How to Calculate BJU (the ratio of proteins, fats, and carbohydrates) for Muscle Mass Gain
In addition to the correct ratio of protein, fats, and carbohydrates, the overall calorie content of the diet is important: for muscle mass gain, the calorie content must be excessive, it is necessary to create a calorie surplus.
This is primarily necessary to avoid the state of using protein for energy replenishment, which will hinder muscle growth.
The principle is simple: if you want to lose weight or “cut,” reduce calorie intake; if you want to gain muscle mass, increase it.
Accurately calculating daily calories is quite difficult and it is necessary to take into account age, gender, weight, and levels of training and daily activity.
Below are calculations for the daily norm of proteins, fats, carbohydrates, and calories (BJU) for muscle mass gain in bodybuilding. Source – Encyclopedia of Sports Nutrition edited by Ronald J. Maughan 1.
On average, in bodybuilding, the total calorie content of the diet should be approximately 3500-5500 kcal for men and 3000-4500 kcal for women. This rule applies to both vegetarians and omnivores.
At the same time, the distribution of calories among macronutrients should be as follows: protein ~15%, carbohydrates ~60%, fats ~25%.
Accurate calculation is an unpleasant and thankless task. Unpleasant because you have to weigh absolutely everything you eat, look for BJU values in tables, and sum them up. And thankless because even when you do all this, the accuracy of the calculation will be very low: you can find the calorie content of a muffin in tables; but you will never find the calorie content of a muffin made from your mom’s recipe, with condensed milk, chocolate, and powdered sugar on top.
For beginners and amateurs, the following simple but effective method is often recommended: gradually increase calorie intake by 500 kcal per day every one to two months until the weight starts to shift and grow.
If you have a fast metabolism like an ectomorph, feel free to increase your calorie intake by 1000 kcal per day from the very beginning.
At the same time, it is important to train correctly and try to maintain the specified ratio of proteins/fats/carbohydrates. This is a guarantee (but not 100%) that the shift will occur due to an increase in muscle mass, not fat.
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Example of BJU and calorie calculation for muscle mass gain
Suppose you need 3000 kcal per day.
The ratio of proteins, fats, carbohydrates: 15%/25%/60%.
This means that proteins account for 450 kcal, fats 850 kcal, carbohydrates 1800 kcal.
Now let’s calculate how much this is in grams. The energy value of 1 g of protein is 3.8 kcal, 1 g of fat is 9.3 kcal; 1 g of carbohydrates is 4.1 kcal.
In our example, the amount of protein will be 118 g, fats — 91 g, carbohydrates — 440 g.
If you follow a vegetarian diet, you also need to consume about 120 g of protein per day to gain muscle mass. However, as mentioned above, plant protein is absorbed worse than animal protein. Therefore, the calculated value can be confidently increased by 30%.
It is important to consider that despite what doctors say about the lack of harm of protein to the kidneys, liver, bones, in very large amounts it can be toxic to the body.
That is why sports dietitians recommend reducing the proportion of protein when increasing caloric intake: at a caloric intake of 4500-5500 kcal – down to 13%; 5500-6500 kcal – down to 12%; 6500-8000 kcal – down to 11% (1).
For a vegetarian in bodybuilding to gain muscle mass, besides the correct ratio of nutrients, it is important to create a caloric surplus. The total caloric intake should be 3500-5500 kcal, of which 50% kcal should come from carbohydrates, 30% kcal from protein, and 20% kcal from fats.
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Vegetarianism in bodybuilding increases the risk of deficiency of certain vitamins and minerals
Vegetarianism in bodybuilding increases the risk of deficiency of certain vitamins and minerals. Among them are vitamin B12, iron, zinc, calcium.
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Vitamin B12
Vitamin B12 plays an important role in blood formation and cell division. The risk of vitamin B12 deficiency is especially high among strict vegetarians who consume only plant-based foods, as this vitamin is found only in animal products. For lacto-vegetarians and lacto-ovo-vegetarians, the risk of B12 deficiency is virtually absent.
If the bodybuilding-vegetarian combination also includes alcohol and tobacco, this significantly increases the risk of vitamin B12 deficiency, as all these substances hinder its absorption.
All vegetarian/vegan bodybuilders are recommended to supplement their diet with plant-based products enriched with B12 (breakfast cereals, soy products), brewer’s yeast, or to take it in the form of a tablet/injection.
We recommend: Vitamin B12 deficiency: symptoms, causes, and treatment
Iron
In the case of iron, zinc, and calcium, there is a double problem when it comes to vegetarianism and bodybuilding. On one hand, these minerals are present in small amounts in plant products, and on the other, many plants contain phytochemicals (phytates, isoflavones, oxalates) that hinder the absorption of minerals in the intestine.
Iron in bodybuilding is responsible for transporting oxygen to the muscles and it participates in the transmission of nerve impulses, including the excitation impulses that precede muscle contraction. It is clear that a deficiency of iron leads to a decrease in the efficiency of muscle work.
Iron is found in large quantities in red meat. It is scarce in plant products. Moreover, there are two forms of iron: one is characteristic of plants, and the other is of meat. Plant-based is absorbed much worse.
That is, in the case of vegetarianism in bodybuilding, we face a double problem: not only is there less iron in the diet in quantitative terms, but it is also very poorly absorbed.
Vegetarian bodybuilders are recommended to consume iron-fortified foods, as well as dark leafy vegetables and legumes, and as a last resort – dietary supplements.
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Zinc
Zinc is another trace element, the risk of deficiency of which is increased in strict vegetarians who do not consume any animal products at all.
Dairy products and eggs contain it in sufficient amounts.
Research indicates that engaging in bodybuilding and sports increases the excretion of zinc from the body (1).
Good natural sources of zinc include oysters, crabs, shrimp, wheat germ, legumes, nuts, and whole grains. Refined grains (cereals, flour) contain it in very small amounts, as it is removed with the husk.
Calcium
Calcium in bodybuilding primarily ensures bone health.
It is present in large amounts in dairy products.
Its absorption is significantly hindered by plant phytates, oxalates, and fiber. A deficiency of vitamin D is also known to be a factor that reduces the degree of calcium absorption.
Good natural sources of calcium include dark leafy green vegetables (spinach, broccoli), low-fat milk, Romano cheese, Swiss cheese, sardines, and canned salmon.
Dietary mineral supplements can also be used to replenish it.
Strict vegetarianism in bodybuilding increases the risk of deficiency of certain vitamins and minerals: especially vitamin B12, iron, zinc, calcium
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Protein Sources for Vegetarians in Bodybuilding
So, vegetarianism in bodybuilding is by no means an obstacle to gaining muscle mass.
“Knowledge is power!” – a universal principle whose roots can be found somewhere in the Bible, and which was once embodied by the legendary grandfather Lenin.
To gain muscle mass on a plant-based diet, it is important to have knowledge of potential dangers, as well as to be able to plan your diet.
One of the most important elements of planning a vegetarian diet in bodybuilding is understanding where to get protein. A lot of it is needed to ensure muscle growth.
The best natural sources of protein for strict vegetarians are legumes, nuts, seeds, and grains.
Legumes include beans, peas, lentils, chickpeas, mung beans, and soy. They are rich in protein, fiber, potassium, iron, magnesium, and folic acid.
Among all legumes, soy is the undisputed leader in protein content. It contains as much protein as meat, whey, or egg protein and is absorbed just as well. The amino acid profile is complete with a slight deficiency of one or two amino acids.
The only serious drawback of soy is the isoflavones it contains – plant compounds that, according to recent scientific research, pose serious health risks. We discussed this in the article about the harm of soy.
It is believed that the technological processing of soy to obtain soy protein and soy protein isolate destroys isoflavones; however, scientists claim that even residual amounts pose a danger. See Soy protein isolate: 7 facts about the HARM of this supposedly “healthy” revolutionary product.
Nuts and seeds are unique products in a vegetarian and vegan diet. They are rich in protein, vitamins, minerals, and healthy fats. They can also be consumed raw, which preserves more nutrients and makes them convenient for snacking.
The best natural sources of protein for strict vegetarians are legumes, nuts, seeds, and grains
Sports protein is another excellent source of protein, especially for vegetarians. One can pay attention to pea and rice proteins.
The table lists some plant-based natural products rich in protein. Use them to plan your daily diet to meet your protein needs.
(You can find complete information about the nutritional value of various products (not only plant-based but also meat, dairy, and seafood) in the material Nutritional Value Table of Products.)
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| Natural Plant Protein Sources for Vegetarians in Bodybuilding | |||||||||
|---|---|---|---|---|---|---|---|---|---|
| Product | Measure | Grams | Calories | Protein | Carbohydrates | Fiber | Fat | Saturated Fat | |
| Dry cooked mung bean | 1 cup | 192 | 260 | 16 | 48 | 2 | 0 | 0 | |
| Steamed broccoli | 1 cup | 150 | 45 | 5 | 8 | 1.9 | 0 | 0 | |
| Steamed Brussels sprouts | 1 cup | 130 | 60 | 6 | 12 | 1.7 | 0 | 0 | |
| Steamed corn | 1 ear | 100 | 92 | 3 | 21 | 0.8 | 1 | 0 | |
| Corn, cooked or canned | 1 cup | 200 | 170 | 5 | 41 | 1.6 | 0 | 0 | |
| Steamed cabbage | 1 cup | 110 | 45 | 4 | 8 | 0.9 | 1 | 0 | |
| Lentils | 1 cup | 200 | 212 | 15 | 38 | 2.4 | 0 | 0 | |
| Mushrooms, cooked or canned | 4 | 120 | 12 | 2 | 4 | 0 | 0 | 0 | |
| Green peas, canned | 1 cup | 100 | 66 | 3 | 13 | 0.1 | 0 | 0 | |
| Green peas, fresh | 1 cup | 100 | 70 | 5 | 12 | 2.2 | 0 | 0 | |
| Green peas, frozen, heated | 1 cup | 100 | 70 | 5 | 12 | 1.8 | 0 | 0 | |
| Baked potato | 1 medium | 100 | 100 | 2 | 22 | 0.5 | 0 | 0 | |
| Mashed potatoes with milk and butter | 1 cup | 200 | 230 | 4 | 28 | 0.7 | 12 | 11 | |
| Fried potatoes | 3/4 cup | 100 | 268 | 4 | 33 | 0.40 | 14 | 6 | |
| Baked potato with cheese | 3/4 cup | 100 | 145 | 6 | 14 | 0.40 | 8 | 7 | |
| Potato, in “jackets” | 1 medium | 100 | 80 | 2 | 19 | 0.40 | 0 | 0 | |
| Soybeans | 1 cup | 200 | 260 | 22 | 20 | 3.2 | 11 | 0 | |
| Steamed spinach | 1 cup | 100 | 26 | 3 | 3 | 1 | 0 | 0 | |
| Polenta, cooked | 1 cup | 242 | 120 | 8 | 27 | 0.2 | 0 | 0 | |
| Yellow cornmeal | 1 cup | 118 | 360 | 9 | 74 | 1.6 | 4 | 2 | |
| Semolina | 1 cup | 238 | 105 | 3 | 22 | 8 | 0 | 0 | |
| Soy flour | 1 cup | 110 | 460 | 39 | 33 | 2.9 | 22 | 0 | |
| Wheat flour | 1 cup | 110 | 400 | 12 | 84 | 0.3 | 1 | 0 | |
| Cooked pasta | 1 cup | 140 | 155 | 5 | 32 | 0.1 | 1 | 0 | |
| Macaroni and cheese | 1 cup | 220 | 475 | 18 | 44 | 0 | 25 | 24 | |
| Noodles | 1 cup | 160 | 200 | 7 | 37 | 0.1 | 2 | 2 | |
| Oatmeal | 1 cup | 236 | 150 | 5 | 26 | 4.6 | 3 | 2 | |
| Pizza, 1/8 of 35 cm | 1 slice | 75 | 180 | 8 | 23 | t | 6 | 5 | |
| Brown rice, uncooked | 1 cup | 208 | 748 | 15 | 154 | 1.2 | 3 | 0 | |
| White rice | 1 cup | 191 | 692 | 14 | 150 | 0.3 | 0 | 0 | |
| Wheat germ | 1 cup | 68 | 245 | 17 | 34 | 2.50 | 7 | 3 | |
| Wheat porridge, cooked | 3/4 cup | 200 | 275 | 12 | 35 | 4.40 | 1 | 0 | |
| Dried almonds | 1/2 cup | 70 | 425 | 13 | 13 | 1.8 | 38 | 28 | |
| Brazil nuts | 1/2 cup | 70 | 457 | 10 | 7 | 2 | 47 | 31 | |
| Cashews | 1/2 cup | 70 | 392 | 12 | 20 | 0.9 | 32 | 28 | |
| Peanut butter | 1/3 cup | 50 | 300 | 12 | 9 | 0.9 | 25 | 17 | |
| Roasted peanuts | 1/3 cup | 50 | 290 | 13 | 9 | 1.2 | 25 | 16 | |
| Sesame seeds, dried | 1/2 cup | 50 | 280 | 9 | 10 | 3.1 | 24 | 13 | |
| Sunflower seeds | 1/2 cup | 50 | 280 | 12 | 10 | 1.9 | 26 | 7 | |
| Walnuts, raw | 1/2 cup | 50 | 325 | 7 | 8 | 1 | 32 | 7 | |
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