As we all know, we need lots calories to build muscle. To do this as vegetarian bodybuilder, you need to focus on good fats like from nuts, avocadoes, and complex carbohydrates like brown rice and potatoes. For protein sources you will be need legumes, Greek yogurt, nuts, etc. Even though your protein will be lower than those who are not Vegetarians, you can still build plenty of muscle.
As a general rule, to maintain and build muscle, you should eat at least 1g of protein per pound of body-weight per day. That’s 150g daily protein if you weigh 150 lbs. The easiest way to get this is to eat a whole source of protein with each meal.
If you’re a lacto, ovo or lacto-ovo Vegetarian, you can go heavy on legumes, Greek yogurt and whey. Being a vegetarian bodybuilder should not affect your strength gains, and it shouldn’t really affect your size gains that much either.
(Personally, I would avoid soy products and soy-based foods. Here is just a sample of the health effects that have been linked to soy consumption: Breast cancer, brain damage, infant abnormalities, thyroid disorders, kidney stones, immune system impairment, potentially fatal food allergies, impaired fertility, and even promote Alzheimer’s. One report suggested that soy milk damages infant immune systems. A lot of people these days afraid soy.)
The reality is that you don’t have to eat meat to build muscle. Foods such as beans, brown rice and Greek yogurt can really help your Vegetarian bodybuilding meals to get the protein requirements to build muscles. And let’s not forget that fruits and vegetables have amino acids too, but just in smaller amounts. Oatmeal is also a good source of protein for Vegetarians.
If you are a Vegetarian Bodybuilder you want to get a protein powder that is based on whey protein. This is a higher rated quality than most other protein sources, containing all the 8 essential amino acids; plus more. Check carefully to make sure it doesn’t contain sugars and other stuff that you don’t need. You also want to make sure that the muscle building supplements also contains vitamin B12 since this is a vitamin that a lot of Vegetarians are lacking.
It’s also a good idea to take an omega 3 supplement daily. It has been found that the essential fatty acids omega 3 and omega 6 are really helpful when you are building your muscles. It’s also found in flax-seeds.