Vegetarian food is healthy and low in calories. It contains a significant number of proteins and carbohydrates which are essential for bodybuilding. Furthermore, there are numerous vegetarian foods that contain calcium, iron, and vitamin E. When you are on a bodybuilding diet, you should be aware of the foods that should be included in the menu.
Legumes: Kidney Beans, Chickpeas, Black Beans
Legumes are a great source of vegetarian protein. They contain all the essential amino acids your body needs to build muscle and repair itself. They are also packed with fiber to help keep you feeling full and satisfied. Legumes are commonly used in dishes such as chili or bean burgers.
- Almonds
Almonds are a great way to add some extra protein to your diet. They’re also rich in vitamin E, which helps your body convert food into energy for muscle growth and repair. Almonds also contain magnesium, which is important for muscle contraction and relaxation. You can buy almonds already sliced or whole at most grocery stores or health food stores.
- Quinoa
Quinoa is often referred to as a superfood because it contains so many nutrients that help support healthy bones, muscles and joints. It’s an excellent source of vegetarian protein, complex carbohydrates and essential amino acids that help fuel workouts. Quinoa can be used in place of rice or pasta in many recipes, making it an easy way to incorporate more vegetables into your diet without sacrificing flavor!
Whole Grains: Brown Rice, Barley, Quinoa, Oats
Whole grains are an excellent source of vitamins, minerals and fiber. They are also low in fat and sodium. Whole grains include whole-wheat products such as breads, cereals and pasta; brown rice; bulgur wheat; buckwheat; cornmeal; oats; popcorn; quinoa (pronounced keen-wah); wheat berries and whole rye kernels.
Vegetables: Cooked Carrots, Cooked Beets, Cooked Squash, Cooked Green Beans
- Vegetables contain vitamins A and C along with potassium and other minerals. They also provide a wide variety of colors that can add variety to your diet. Choose fresh vegetables over canned or frozen varieties whenever possible since they are more nutritious than their processed counterparts. Vegetables should be eaten raw or cooked but not fried since the high temperatures used in frying destroy nutrients in the food.
- Legumes: Black Beans, Kidney Beans, Navy Beans
- Legumes are loaded with protein while providing other health benefits such as lowering cholesterol levels and improving blood sugar control in people with diabetes.
Nuts and Seeds: Almonds, Peanuts, Walnuts, Chia Seeds, Flaxseed
Vegetarian bodybuilders often have a hard time getting enough protein in their diets. Nuts are great sources of protein and also contain healthy fats. They’re also a great source of fiber, which helps maintain healthy digestion. The best nut to eat is walnuts because they contain omega-3 fatty acids that promote brain health and help reduce inflammation in the body. Studies have shown that walnuts can lower the risk of heart disease by reducing bad cholesterol levels and increasing good cholesterol levels in the blood.
Chia seeds are another good source of protein for vegetarian bodybuilders because they contain around 11 grams per ounce or 28 grams per tablespoonful! Chia seeds are also high in fiber and omega-3 fatty acids. In fact, chia seeds contain more omega-3 fatty acids than salmon!
Flaxseed is another great source for vegetarian bodybuilders because it contains around 7 grams of protein per ounce or 21 grams per tablespoonful! Flaxseed is also high in omega-3 fatty acids and fiber; both of these nutrients help keep your digestive system healthy and functioning properly which is essential for building muscle mass!
Protein-rich Vegetables: Spinach and Broccoli
Vegetarian bodybuilding is a challenging task for even the most experienced vegan athletes. A plant-based diet is low in calories and protein, which is essential for building muscle.
To stay healthy and build muscle, the average person needs to consume about 0.8 grams of protein per pound of bodyweight each day. For example, if you weigh 160 pounds (about 72 kilograms), you should aim to eat 120 grams of protein every day.
Most people don’t realize that this amount of protein is more than twice as much as they need on a daily basis. Your body uses some of it to maintain your muscles and organs, but most of it goes towards repairing damaged tissue during exercise.
- Protein-rich Vegetables: Spinach and Broccoli
A cup (155 grams) of raw spinach contains 3 grams of protein, while 1 cup (155 grams) of boiled broccoli has 4 grams. You can also buy pre-washed bags of spinach and broccoli at most grocery stores so that you don’t have to spend time washing them yourself!
Dairy Products: Greek Yogurt, Cottage Cheese
Dairy products are a great source of protein and nutrients, but they’re also high in saturated fat. To avoid gaining too much weight, stick with low-fat dairy products and limit yourself to two servings per day.
Greek yogurt is a great choice because it contains more protein than regular yogurt. Cottage cheese is also high in protein and calcium, but it’s lower in calories than other cheeses.
- Beans: Black Beans, Kidney Beans
Beans are another excellent source of plant-based protein. They’re also full of fiber and antioxidants that can help protect your heart and fight cancer.
- Nuts: Almonds, Cashews
Nuts are a good source of healthy fats that may help reduce your risk of heart disease. However, nuts also contain a lot of calories — so you shouldn’t eat more than an ounce or two per day if you’re trying to lose weight with vegetarian bodybuilding nutrition.
Conclusion
As a bodybuilder, it is important to eat a healthy diet that includes fruits, vegetables, whole grains and lean proteins; just like with any other diet, vegetarian bodybuilding food can be easy to find or challenging. If you stick to the basics and supplement your diet with a few extras, you should have no problem.