Being vegetarian is a trend that is catching up in various parts of the world. There is a misconception that vegetarian food will not give you the necessary nutrition for bodybuilding. This isn’t true. Building muscles by eating a healthy vegetarian diet is possible. One of the best examples for the same is Bollywood hunk Vidyut Jammawal. He is a vegan and not to mention – A Fab Muscular Body. So if a vegan diet plan can make bodybuilding possible, then why not vegetarian?
(Source – filmfare.com)
Here’s a Recommended Vegeterian Bodybuilding Diet Plan .
Just After You Wake Up –
Drink a glass full of lukewarm water with half a lemon squeezed into it or mix one teaspoon of amla powder or juice
Early Morning –
Soaked almonds + 1 glass skimmed milk
A bowl of oats
/wheat flakes/ quinoa with skimmed milk and some nuts
Whole wheat toast with peanut butter + milk
Buttermilk made from low-fat yogurt
1 big bowl of watermelon/pineapple/grapefruit + 2 cheese slices
2 wheat/jowar/bajra chapattis or brown rice + veggies + bowl of dal + cottage cheese
Evening Snack –
Sprouts or boiled legumes (chickpea/ black chana) with onion, tomato, cucumber, and lime juice + whey with water + eggs/cottage cheese/ low fat cheese slice.
Paneer and spinach roll/ 2 slices of brown bread + fresh juice (celery, carrot, beetroot, green apple, mint leaves, orange, and lemon juice)
2 wheat/jowar/bajra chapattis or brown rice
+ veggies + bowl of dal + cottage cheese
(Source – healthscienceforum)
This is an effective Indian diet plan for bodybuilding. It ensures that you get all the essential nutrients and your body gets into shape. You can include whey protein as a post work out snack. Also, make sure you keep yourself very well hydrated. Have 10 -12 glasses of water every day.
Protein is Important
As a part of Indian vegetarian diet plan for bodybuilding legumes, cottage cheese, and milk are the best sources of protein. Sprouts are a rich source of protein and a healthy snacking option. Also, don’t forget to add a lot of legumes in your diet. You can have boiled chickpea or black chana as a snack.
There is always a debate over whole fat milk and skimmed milk. While whole fat milk is rich in amino acids, for bodybuilding diet plan for mass, it is recommended you take skimmed milk only. It’ll provide the required protein and keep the fat intake limited.
Don’t be Fat Phobic
Not fat is bad. Whether you’re on a diet or not, a limited amount of fat is needed by the body. A lot of people tend to overrule the fact that 15 -20% of calories should come from fats. It is your hands whether you have good fats or not. Choosing healthy options of fats as a part of vegetarian fat loss diet is recommended. Consume olive oil, rice bran oil, sunflower oil. Include healthy nuts and avocados in your diet.
(Source – ColoradoBiz)
Here are Some Tips That’ll Help You
1. Get Enough Calories
One of the most important things to keep in mind while on a bodybuilding diet plan for mass is to get enough calories. If you don’t take enough calories your body will use the incoming protein for fuel which would, in turn, lead to a deficit.
2. Swap Rice with Quinoa
If you’re someone who cannot skip eating rice even on a diet plan, then it is time you make a plunge towards quinoa
. It tastes a lot like brown rice but has much higher protein content than brown rice. In fact, quinoa is a complete source of protein, while brown rice is not. It is healthy and tasty, so why not include it in your diet plan for bodybuilding.
(Source – FoodNetwork)
3. Eat Plenty of Fruits and Vegetables
Including a variety of fruits and vegetables will make sure that you get all the essential nutrients. In addition, they will also provide the required antioxidant protection to keep your immune system robust and strong.
4. Keep Workouts Short but Intense
Experts believe that vegetarians aiming for bodybuilding should keep their workouts short but intense. This will help prevent muscle loss. If you indulge in strenuous long workouts, your protein needs will be elevated, which can be a bit difficult on a vegetarian diet.
5. Include Nuts in Your Diet
Nuts provide a healthy source of fat and will provide a long lasting form of energy as well. Having a handful of nuts every day is good for your health. It’ll significantly boost your calorie intake and will make muscle gain easier.
Since you won’t be consuming fish, which is one of the main sources of essential fatty acids, you can choose flaxseeds, flaxseed oil
, and walnuts.
6. Say Yes to Peanut Butter
Indulging in peanut butter is a good way to boost your fat content. It will also help you boost your total calorie intake. Smear peanut butter on whole grain toast, have it with fruits like banana or apples or add it to smoothies.
7. Add Broccoli and Spinach to Your Diet
The two vegetables that you should add in your diet are broccoli and spinach. Both of these are a great source of calcium
, which is one nutrient that might lack in a vegetarian diet.
8. Consider Taking Iron Supplements
In a vegetarian diet, there is an absence of red meat which means that you can fall short of iron. Iron is responsible for the development of red blood cells that keep you going. If the red blood cell count is low, you’ll find yourself getting tired very soon while working out. Consider taking iron supplements
. You can also take ashwagandha capsule or powder supplements as these products are great in reducing stress and providing your body with much needed energy. Try consuming other protein rich supplements, vitamin c tablets, vitamin d tablets, etc. These supplements will help to bridge the gap between what you’re eating and what you should be eating daily to meet all your nutrient needs.
9. Eat Frequent Meals
Breaking down bigger meals into smaller portions and eating at regular intervals is highly recommended when talking about weight loss. Since vegetarian diet has a tad bit fewer proteins, by eating regular meals you’ll have a steady flow of amino acids in your body, which will be greatly helpful.
10. Monitor Body Fat Level
A lot of vegetarian bodybuilders are concerned about muscle mass loss. Thus, it is essential to monitor your body fat levels. This will help you give an indication whether you are losing muscle mass or not.
Here’s hoping that this diet plan helps you achieve the body shape that you’ve been aiming at. Bodybuilding is a long process; don’t let negativity become an obstacle in your path.