Fact Checked by Sign up to Get FREE Steroids, SARMS, Peptides eBooks
If you have always been told by your meat-eating friends that getting big and strong on a vegetarian diet is next to impossible, it is time for them to get their facts corrected.
One of the biggest advantages of a plant-based or vegetarian diet is that people on these diets experience faster recovery time, more energy, and have fewer injuries. Moreover, avoiding animal products will mean that you are not consuming any LDL cholesterol—low-density lipoproteins- that significantly minimize the consumption of trans- and saturated fats, which in turn improves the intake of antioxidants, fiber, and other micronutrients. In other words, a vegetarian diet is a good way to get all the nutrients your body requires while you are avoiding many of the less-healthy constituents of animal products.
“Superfoods” Fοr Bodybuilders
Legumes
Legumes, often referred to as the poor man's meat, is an excellent source of soluble fiber that plays a critical role to keep energy and blood sugar levels of an individual stable. Most legumes are extremely rich in protein and offer a longer lasting and more stable of energy for intense workouts. In addition to this, they are also a good source of slow-releasing complex carbohydrates. They can be bought canned, dry, and frozen and include kidney beans, navy beans, lima beans, black beans, chickpeas, lentils, pinto beans, аnd black-eyed peas.
Cruciferous Vegetables
Cruciferous vegetables (watercress, broccoli, cauliflower, kale, Brussels sprouts, аnd cabbage) are extremely rich in vitamin C and fiber and low in calories. They are an excellent source of healthful phytonutrients and good additions to a bodybuilder looking forward to lose body fat.
Whole Grains
Whole grains are extremely beneficial when it comes to getting steady energy for intense workouts. These foods (like oatmeal, whole-wheat flour, barley, spelt, and brown rice) are rich in fiber, minerals, vitamins, and essential fatty acids. It is highly recommended that 100% whole wheat whole grain products should be used in place of other available options.
Nuts
Nuts саn bе an ехсеllеnt addition tο the diet of a bodybuilders as they are high in essential minerals and a great source of protein besides being low in stout. Some of the best options include almonds, walnuts, Brazil nuts, cashews, hazelnuts, macadamia nuts, peanuts, pecans, pine nuts, аnd pistachios. They are rich in vitamin E, potassium, folate, magnesium, zinc, selenium, copper, phosphorous, phytosterols, antioxidants, polyunsaturated fatty acids, vegetable proteins, fiber, аnd arginine.
Flaxseeds
Flaxseeds or linseeds are small and oval-shaped seeds from the blue-flowering flax pant and considered to be one of the best plant sources of the healthy Omega-3 essential fatty acids. Flaxseeds are rich in phytochemicals termed as lignans that are characterized by strong antioxidant properties.
| A sample daily meal plan for men would be this:
Meal 1: Large green salad with mixed greens and Vega Omega 3-6-9 EFA Oil, protein drink, 16 ounces of water, 2 artichokes, and a bowl of mixed beans and sprouts. Meal 2: Bread and beans, greens, lentils, hummus, and a variety of other dips, and 16 ounces of water. Meal 3: Whole food based Energy bar, carrots, cucumbers, peppers, and 16 ounces of water. Meal 4: Large green salad with steamed green vegetables, 12 ounces of almond milk, 16 ounces of water, and a bowl of carrot/ginger soup. Meal 5: 2 whole food based Protein or Energy bars, 16 ounces of water, and protein drink. Meal 6: Small bowl of potatoes and broccoli, 2 pancakes with maple syrup, 16 ounces of water, and Green Smoothie. Meal 7: Whole food based protein drink, almond butter sandwich, and 16 ounces of water. |
An ideal vegetable chart will be as follows:
| Vegetable Type | Serving Amount |
Calories |
Carbs |
Protein |
Fat |
|
| Asparagus | 4 medium stalks, 2oz |
11 |
2.2 |
1.3 |
0.1 |
|
| Kidney Beans | boiled, 1/2 cup, 3oz |
108 |
19.4 |
7.2 |
0.4 |
|
| Broccoli | 1 cup chopped, 3oz |
35 |
5.6 |
2.4 |
0.3 |
|
| Cabbage | 1 cup shredded, 5oz |
41 |
9.8 |
2.1 |
0.1 |
|
| Carrots | 1 cup chopped |
52 |
12.3 |
1.3 |
0.3 |
|
| Cauliflower | 1 cup chopped, 3.5oz |
23 |
4.1 |
1.8 |
0.4 |
|
| Celery | 1 cup chopped, 3.5oz |
14 |
3.6 |
0.7 |
0.2 |
|
| Corn | 1/2 cup kernels, 3.5oz |
354 |
82.3 |
10.8 |
4.3 |
|
| Cucumber | 1/2 cup slices, 2oz |
7 |
1.3 |
0.3 |
0.1 |
|
| Lentils | 1/2 cup boiled, 3.5oz |
115 |
19.9 |
8.9 |
0.4 |
|
| Iceberg Lettuce | 1 cup shredded, 1.9oz |
8 |
1.7 |
0.5 |
0.1 |
|
| Mushrooms | 1/2 cup pieces, 2.5oz |
20 |
3.8 |
1.4 |
0.4 |
|
| Onion | 1/2 cup chopped, 3oz |
36 |
8.6 |
0.8 |
0.1 |
|
| Peas | 1/4 cup, 1.5oz |
36 |
6.7 |
2.3 |
0.1 |
|
| Bell Peppers | 1 cup sliced, 3.2oz |
18 |
4.2 |
0.8 |
0.2 |
|
| Pumpkin | 1/2 cup mashed, 4oz |
23 |
5.6 |
0.8 |
0.1 |
|
| Spinach | 1/2 cup, 3oz |
20 |
3.2 |
2.6 |
0.3 |
|
| Sweet Potato | 1 cup, baked, 7oz |
180 |
41.4 |
4.0 |
0.4 |
|
| Brown Potato | 1 potato, 7oz |
255 |
58.1 |
7.0 |
0.4 |
|
| Tomato | 1 tomato, raw, 2.2oz |
11 |
2.4 |
0.6 |
0.1 |
Some of the best vegetarian foods for bodybuilding for you would be Chia seeds, Dulse, Kale, Spinach, Dates, Blueberries, Bananas, Grapes, Cantaloupe, Orange, Watermelon, Grapefruit, Apple, Lemon, Mango, Limes, Romaine, Squash, Cucumbers, Beets, Avocado, Carrots, Maca root powder, Spirulina, Chlorella, quinoa, Cilantro, Parsley, Himalayan salt, Tomatoes, and Buckwheat.
It is also recommended that you include healthy fats like olive oil, walnuts, almonds, almond butter, avocados, and flaxseed oil and eat a wide range of food products (rice protein, soy milk shake, almonds, brown rice, black beans, lentils, and green peas) rich in muscle building amino acids. If you want something better than brown rice that is higher in overall protein content, Quinoa that tastes like the brown version of rice will be a good option. Including a variety of seasonal fruits and vegetables will also be an excellent option as they would act as a rich source of nutrients to keep the immune system feel strong.