What is Bodybuilding?
Bodybuilding is a form of body modification involving intensive muscle hypertrophy;
an individual who engages in this activity is referred to as a
bodybuilder. The muscles are revealed through a combination of fat loss, oils, and tanning (or tanning lotions) which combined with lighting make the definition of the muscle group more distinct.
Bodybuilding Diet -- Points to Remember
Go for small and regular feedings, instead of binging on
irregular and large ones. The best option would be to eat six meals a
day, spaces out at 2 ½ hours intervals. The proportion of
carbohydrates, fats and protein intake should be in the ratio of 4:2:4.
This ratio ideally helps in reducing weight and building an impressive
muscular body. However, make sure you do not consume carbohydrates three
to four hours before going off to sleep.
'Vegans/Vegetarians cannot be Bodybuilders' - A Misconception
It is often said that you cannot be a successful bodybuilder if you're a vegetarian/vegan. This is not true! Lots of folk have built great physiques on a
vegetarian diet, it just takes a little more consideration, especially
in regard to protein quality. Generally, vegetable proteins are of poorer quality than animal
proteins. Dairy proteins can be eaten, so you may still take
advantage of HBV proteins. The key to obtaining good protein quality
lies in combining different protein sources.
True vegans will avoid all products of animal origin, so an adequate
bodybuilding diet is really difficult. For a vegan bodybuilder, a
strict regimen will need to be followed, especially to ensure that a
varied diet is still consumed. Remember also that many quality
supplements are derived from animal products, for example creatine,
whey protein and meal replacement powders (MRPs), so you will have to
avoid these. If you are in doubt about any product, check with the
manufacturer. As there are so many exclusions in the vegan diet, isolated soya protein is an absolute must for the
vegan bodybuilder.
Other great protein sources which vegetarians and vegans can enjoy
are mixed beans, baked beans, hummus, tofu, quorn, textured vegetable
protein (TVP), soya, coconut, oat and rice milk, and many more here. Often
these products do have a reasonable carbohydrate content too, useful
for gaining weight, and are low in fat. Vegans would be wise to include
seaweed or a vitamin B12 supplement daily, as without animal products
their diets may be insufficient in vitamin B12.
What is an example menu plan for a vegetarian/vegan bodybuilder?
| Time | Food | Protein |
| Wake 7:30 am | | |
| 7:30 | 1 scoop isolated soy protein in water | 20g |
| |
| 8:00 breakfast | large bowl wholewheat breakfast cereal with 1/2 pint soya milk + sugar | 9g |
| | 2 slices wholemeal bread toasted + olive oil spread | |
| | 1 scoop isolated soy protein with ½ pint oat/coconut/rice milk and multidextrose powder | 26g |
| | 100ml orange juice + 1 tblsp olive oil | |
| |
| 10:30 | 1 scoop isolated soy protein with ½ pint oat/coconut/rice milk and multidextrose powder | 26g |
| | fruit | |
| |
| 12:30 | ½ scoop isolated soy protein in water | 10g |
| | Hummus (200g) | 15g |
| | Mixed beans (200g) & salad | 15g |
| | 4 slices wholemeal bread + olive oil spread | |
| | Soya yoghurt (150g) | 7g |
| |
| 15:00 | 2 scoops isolated soy protein with ½ pint oat/coconut/rice milk and multidextrose powder | 46g |
| | fruit | |
| |
| 17:00 | 1 scoop isolated soy protein with ½ pint oat/coconut/rice milk and multidextrose powder | 26g |
| TRAIN | | |
18:30
(after training) | 2 scoops isolated soya protein in water | 40g |
| |
| 19:30 | Bean/soya burger (150g) | 18g |
| | Baked beans (150g) + tofu mince (100g) | 16g |
| | either 2 medium jacket potatoes | |
| | or 200g boiled brown rice | |
| | or 350g boiled wholewheat pasta | |
| | vegetables | |
| | soya yoghurt | 7g |
| |
| 22:00 | 1 scoop isolated soy protein with ½ pint oat/coconut/rice milk and multidextrose powder | 26g |
| |
| 23:30 | 1 scoop isolated soy protein in water | 20g |
| 23:30 - BED | | |
| Total Protein | 327g |
Other Food Options for Vegans/Vegetarian Bodybuilders
- Beans on toast
- Cereal/muesli with milk
- Corn and beans
- Granola with yogurt
- Hummus and pita bread
- Nut butter with milk or whole grain bread
- Pasta with beans
- Pasta with cheese (e.g., lasagne, macaroni and cheese)
- Rice and beans, peas, or lentils
- Rice with milk (rice pudding)
- Split pea soup with whole grain or seeded crackers or bread
- Tortillas with refried beans
- Corn Tacos with Pinto Beans
- Oat Bran Muffins with Soymilk Brown Rice with Green Peas and Tofu
- Tempeh Burgers on Whole Wheat Bun
- Whole Grain Bread with Peanut Butter and Jelly
- Tofu Yogurt with Walnuts
- Tofu Cutlets with Green Beans Almondine
- Sunflower Pate & Sprouts on Pita
- Meatless (textured soy protein) Loaf with Tahini Dressing
- Noodles with Sesame Seeds
- Oatmeal with Sunflower Seeds
- Brown Rice with Almonds & Cashews
- Avacdo, Sprouts & Almond Butter on Whole Wheat Bread
- Corn or Wheat Flakes w/ Chopped Almonds & Filberts
- Chickpea Hummus (made w/Sesame Seed Butter) on Pita
- Veggie burgers on bread
- Oatmeal (With Rice or Soy milk)
- Soy protein drink
- Soy burger pattie, potatoes and veggies
- Peanut butter and Jelly sandwich
- Bean burrito
- Bananas
- Drink 100% Juice, Gatorade or water with meals