| Surprisingly, being a vegetarian bodybuilder isn't | | | | Vegetarians face a challenge here because the |
| really as difficult as many people automatically | | | | most common source of protein is meat. Okay, |
| assume it is. In some ways it may be easier | | | | so it's not actually that much of a challenge. |
| because adhering to a real vegetarian diet takes a | | | | According to the Protein Digestibility Corrected |
| lot of focus and discipline, two things that will | | | | Amino Acid Score, soy is equal to whey and |
| greatly help you in the gym. | | | | superior to beef in protein content. Soy provides |
| First, we should define our terms because there | | | | all 8 essential amino acids required by your body |
| are three basic groups of people who consider | | | | for growing and repairing muscles. Vegetarians |
| themselves "vegetarians." I refer to these three | | | | would be well-advised to consider soy as a |
| groups as pseudo-vegetarians, meat vegetarians | | | | primary protein source. |
| and vegetarians. The pseudo vegetarian avoids | | | | The really good news is that soy is also a |
| beef, chicken and poultry but will sometimes eat | | | | fantastic source of glutamine which many |
| fish and has no problem with other animal | | | | bodybuilders already take in supplemental form. |
| products. A meat vegetarian avoids all meat. A | | | | Soy is available in many different forms such as |
| vegetarian avoids any foods (or products in | | | | tofu, miso, soy powder and soy milk. Soy milk is |
| general) that contain any amount of animal | | | | definitely something to have on hand as it can be |
| product. | | | | used to replace cow's milk in recipes, which will |
| This article is aimed directly at the true | | | | help expand your basic food options. |
| vegetarians, who avoid all animal products. The | | | | Almonds, sunflower seeds, walnuts, and pistachio |
| meat-vegetarians and pseudo-vegetarians will gain | | | | nuts are all excellent sources of both protein and |
| useful information as well, but true vegetarians | | | | fat; the vegetarian needs to work on getting |
| have very specialized needs during bodybuilding. | | | | enough good fats as well, so with the above |
| Since there is no difference in biological manner in | | | | examples you can go nuts...was that a pun? |
| which a vegetarian and a carnivore actually build | | | | You can also add a tablespoon or so of flaxseed |
| muscles, we don't need to go into any specific | | | | oil, as flax seed is one of the very best sources |
| exercise differences. Instead, we'll be focusing on | | | | for the essential fatty acid alpha linolenic acid. |
| dietary issues. | | | | Finally, vegetarians need to ensure that they get |
| The first challenge goes back to the way muscles | | | | enough vitamins and minerals. This can be done in |
| build in our bodies. We exercise our muscles, | | | | multivitamin form although most of the |
| which does microscopic damage to the tissue and | | | | meal-replacement shakes which are so popular |
| then our bodies repair the damage with bigger | | | | among bodybuilders already contain vitamins and |
| and stronger tissue while we recuperate. To | | | | minerals galore. The only additional vitamin to look |
| effectively do this, our bodies need to use protein | | | | for is B12, which is generally an animal product |
| in massive amounts, which is why bodybuilders | | | | based vitamin. |
| increase their protein intake. | | | | |