Top Ten Proteins for Vegetarian Bodybuilding and How to Use them
The question I get asked most is "where do I get protein for vegetarian bodybuilding?" This page answers that, but firstly some definitions for Vegetarian Bodybuilding:
Personally I am a lacto-ovo, vegetarian bodybuilder. This means I eat eggs and dairy but no animal flesh or fish. I have been bodybuilding, weight training and powerlifting on that vegetarian diet for about twenty years.
Other people who still call themselves vegetarian eat fish and seafood. This is not technically a vegetarian (by Vegetarian Society definitions) but if you are that kind of 'vegetarian' muscle builder you will still find this site of interest. It is also of use for vegan bodybuilders.
The Vegetarian Bodybuilding Blocks
Protein provides the building blocks of all life and is essential for muscle building, the growth of cells and tissue repair. For this reason protein is often the focus for bodybuilders on a vegetarian diet.
How much
protein do you need for Vegetarian Bodybuilding?
Believe me I have researched this extensively. In the free download (left) you get the full story, plus my monthly Vegetarian Bodybuilding Newsletter) but for now let's cut to the chase:
For vegetarian bodybuilding you want to be eating 2g per kg of body-weight per day (or 0.9g per pound of body-weight).
Remember
If fat loss is your
goal then you should still eat the same amount of protein and reduce calories through
a reduction in carbohydrates and fats. This will help you maintain your lean
muscle mass. Protein also has a higher thermic effect (TEF) than carbohydrates
and fat meaning you expend more energy processing this macronutrient than any
other, making it ideal when fat loss is your goal.
Amino Acids for Vegetarian Bodybuilding
All proteins are
made up of different combinations of 20 compounds called amino acids, 8 of
these amino acids are considered essential as they cannot be synthesized from
other compounds within the body and must be obtained from food for normal
levels of growth.
Vegetarian Bodybuilding Program
Remember you will not build muscle without a great workout routine. After 20 years I've discovered that most vegetarian bodybuilding discussion focusses on diet but in fact the main ingredient is your weight training program. Either diet or training without the other is completely useless. Get them both right and you will AMAZE yourself.
Top Ten Vegetarian Bodybuilding Proteins
DOWNLOAD THE REPORT ON THE LEFT
Here's Example of the detail you'll get in the report:
Protein 1) Whole Eggs
The benchmark of all vegetarian bodybuilding proteins. The humble egg can help you meet your nutritional needs and take you a long way to meeting your daily protein requirements. Many bodybuilders mistakenly discard the egg yolk as they fear either the extra calories or the fat content because of the myth of eggs raising cholesterol. However, it was in fact good cholesterol (High Density Lipoproteins) that were raised. Incidentally the study that led to all the negative hype around eggs was carried out by a cereal company! A more recent study concluded that eggs were "not associated with high serum cholesterol concentrations”. Do not mistakenly believe that ALL the protein is in the egg white either; the yolk also contains protein along with all the healthy fats.
Protein per average medium egg =
6.5g
Protein per 100g = 12.5g
So, sign up for the complete report and you'll also get my newsletter 'Veggie Muscle' every 10 days or so. (You can unsubscribe at any time and by law, your details cannot be shared, plus we hate spam as much as you do).
See you in the gym,
BenFrance