Vegetarian Bodybuilding: why ignored

[ArunBaral]

I dont want to say that you should go completely vegan, but what wrong with doing so? Why does noone do so? you can get all the protein (and carbs if you choose to) minus all the fat and cholesterol. Vegeterian diet is easier to digest anyway. Raw vegeterian diet is even better. For example: Lentils and soybeans. Look up lentils: 600 cals per cup, 50 gms of protein. And dirt cheap. And mad healthy. How about eating a cup of lentils smootie with avocado and flavors every morning? Why is everyone hung on chicken, tuna and steak only?

[pink378]

they are plenty of vegetarian bodybuilders, and even vegan bodybuilders out there, you just need to search.

but because a lot of vegan protein sources are also high in carbs, it makes it hard to burn bodyfat during a cut, and stay lean overall without doing tons of cardio. that's why most bb's rely on pure protein sources such as meat and eggs, they are more concentrated sources of protein.

I am vegetarian and find myself gaining just as much muscle as any meat-eater. I was also vegan, and raw foodist, and although they are very healthy ways of eating I found it hard to maintain low levels of bodyfat because of the carbs. Maybe because I am just carb sensitive, dunno, but I decided to incorporate some dairy into my diet and am doing much better.

Plant protein is also more slow digesting so it's not optimal as a post-workout recovery meal when you need to replenish nutrients as quick as you can to stop muscle breakdown.

[Opies]

I dont want to say that you should go completely vegan, but what wrong with doing so? Why does noone do so? you can get all the protein (and carbs if you choose to) minus all the fat and cholesterol. Vegeterian diet is easier to digest anyway. Raw vegeterian diet is even better. For example: Lentils and soybeans. Look up lentils: 600 cals per cup, 50 gms of protein. And dirt cheap. And mad healthy. How about eating a cup of lentils smootie with avocado and flavors every morning? Why is everyone hung on chicken, tuna and steak only?

Because those are great and easy sources of protein?

There is nothing wrong with bodybuilding as a vegan or vegetarian; it is not only far from impossible, but actually very easy if you invest the time at the beginning to figure out how to do it. There are plenty of successful bodybuilders who have 'gone vegetarian' and there are others who have been vegetarian bodybuilders from the beginning. While they aren't ronnie or cutler, there are still vegetarians with very respectable bodies. There are also many vegetarians that play very physically demanding sports. I know there are a couple vegetarians in the UFC.

But anyway most people eat meat because: It is a great source of protein, it tastes great, and most importantly, they aren't vegetarians, so why would they care?

[stephendonald]

But anyway most people eat meat because: It is a great source of protein, it tastes great, and most importantly, they aren't vegetarians, so why would they care?

This.

[paulieGB]

they are plenty of vegetarian bodybuilders, and even vegan bodybuilders out there, you just need to search.

but because a lot of vegan protein sources are also high in carbs, it makes it hard to burn bodyfat during a cut, and stay lean overall without doing tons of cardio. that's why most bb's rely on pure protein sources such as meat and eggs, they are more concentrated sources of protein.

I am vegetarian and find myself gaining just as much muscle as any meat-eater. I was also vegan, and raw foodist, and although they are very healthy ways of eating I found it hard to maintain low levels of bodyfat because of the carbs. Maybe because I am just carb sensitive, dunno, but I decided to incorporate some dairy into my diet and am doing much better.

Plant protein is also more slow digesting so it's not optimal as a post-workout recovery meal when you need to replenish nutrients as quick as you can to stop muscle breakdown.

Great post,
I also did the raw vegan diet, and i was very cut but also very thin, lol, i had no problems lowering body fat. it did that without me trying.
You can't get big and muscular eating RAW vegan though, unless you eat LOTS of nuts everyday, which is not healthy and also its difficult to get most nuts that are actually RAW.
I think eating vegetarian is VERY easy to add muscle mass or get cut.
Vegan is also very possible to add muscle but a little more difficult to get cut, unless you take supplements and eat soy e.t.c.

[lift.iron]

I dont want to say that you should go completely vegan, but what wrong with doing so? Why does noone do so? you can get all the protein (and carbs if you choose to) minus all the fat and cholesterol. Vegeterian diet is easier to digest anyway. Raw vegeterian diet is even better. For example: Lentils and soybeans. Look up lentils: 600 cals per cup, 50 gms of protein. And dirt cheap. And mad healthy. How about eating a cup of lentils smootie with avocado and flavors every morning? Why is everyone hung on chicken, tuna and steak only?

its just a lot easyer if u just eat anything u can. the fats and cals and pro in a hunk of beef make it pretty easy to gain muscle. I am an omnivore an will pretty much eat ANY THING edable : friut vegitable animal and mineral this gives me the widest array of vitamins and nutriants possably avalable (and I make it a point to try new things plant or animal) eating like this helped me go from about 135lb when i was around 18 or so to a solid 190lbs now thats 55lbs of muscle in 9 years
i realy dont think i could have made those type of gians if i were a vegan

but then again i dont know much about vegan diets i do know of a pro bb who is a vegatieran :BILL PERL he is old now but in his day he was a top compedator and beat out arnold before the advent of the olimpia contest

[dillingerescp]

I dont want to say that you should go completely vegan, but what wrong with doing so? Why does noone do so? you can get all the protein (and carbs if you choose to) minus all the fat and cholesterol. Vegeterian diet is easier to digest anyway. Raw vegeterian diet is even better. For example: Lentils and soybeans. Look up lentils: 600 cals per cup, 50 gms of protein. And dirt cheap. And mad healthy. How about eating a cup of lentils smootie with avocado and flavors every morning? Why is everyone hung on chicken, tuna and steak only?

I had an old acquaintance who was a vegan bodybuilder. He had great genetics, however I am sure if he threw meat in their and cut out a lot of the extra calories from carbs and fat he had to eat to get protein, he'd have been better off.

But it was a morality thing for him, and if that is more important than his bodybuilding then I am no one to judge.

Personally, I just don't mind eating animals, and it's plenty healthy

[KLMARB]

For a different view, I suggest you check out Beyondveg.com....It discusses many of these issues..

[jbrowncbr]

ufc fighter matt hammil is a vegetarian and he's big

[dude57]

Bodybuilding.com has started bodygroups.
Join this great new group for people that want to be veggie and fit!

http://groups.bodybuilding.com/veggies_united

We can support each other along the way with recipes, veg supplements, resources, and more.

[Jay Rawd]

I dont want to say that you should go completely vegan, but what wrong with doing so? Why does noone do so? you can get all the protein (and carbs if you choose to) minus all the fat and cholesterol. Vegeterian diet is easier to digest anyway. Raw vegeterian diet is even better. For example: Lentils and soybeans. Look up lentils: 600 cals per cup, 50 gms of protein. And dirt cheap. And mad healthy. How about eating a cup of lentils smootie with avocado and flavors every morning? Why is everyone hung on chicken, tuna and steak only?

50 grams of protein and 600 calories can not be called a high protein food.

[Jay Rawd]

It's pretty hard to be vegetarian and get enough protein without adding too many carbs or fat. Non-animal protein sources and either high in carbs or fat so they're low in protein. Unless you just use whey as your primary protein source, but that gets booooooooooooooring quick.

[jvaughan08]

It's pretty hard to be vegetarian and get enough protein without adding too many carbs or fat. Non-animal protein sources and either high in carbs or fat so they're low in protein. Unless you just use whey as your primary protein source, but that gets booooooooooooooring quick.

I agree man, i have nothing against vegetarians, i mean i respect them i could never do it. chicken is full of b vitamins, lean beef if full of creatine, zinc, and so is tuna. plus they could have other benefits we do not know about. most of the protein in vegetarian diets is soy, which has given mixed results on if it effective at building muscle. i do believe that a vegan bodybuilder could get ripped outta his mind, but putting on alot of mass would be tough. protein powder can only be comsumed to a certain degree.

on the other hand beans and nuts are used in the diets of many fitness enthusiasts and body builders, so if vegans make sure they get plenty of these it could be very succesful

[veganmuscle_]

It's pretty hard to be vegetarian and get enough protein without adding too many carbs or fat. Non-animal protein sources and either high in carbs or fat so they're low in protein. Unless you just use whey as your primary protein source, but that gets booooooooooooooring quick.

Protein content of vegan food in 100 grams:

- Soy Protein Isolate natural = 90 grams
- Soy Protein Isolate Flavored = 85 grams
- Pea Protein = 85 grams
- Rice Protein = 76 grams
- Soy-granules = 51 grams
- Brewer's yeast = 48 grams
- Veggie sausages = 27.5 grams
- Peanuts natural = 26 grams
- Sunflower seeds = 24 grams
- almonds = 21 grams
- Pistachios = 21 grams
- Tofu "Sesame / almond" = 19 grams
- Tempeh = 19 grams
- Hazelnut = 15 grams
- Walnut = 15 grams
- Brazil Nuts = 14 grams
- Natural Tofu = 13.5 grams
- Oatmeal = 12.5 grams
- Noodles = 12 grams
- Bread = 10 grams
- Kidney beans cooked = 8 grams
- Rice = 8 grams
- Peas cooked = 5 grams
- Apricots, dried = 5 grams
- Brussels sprouts = 3.5 grams
- Soymilk = 3.3 grams
- Broccoli = 2.8 grams
- Mushrooms = 2.5 grams
- Cauliflower = 2.4 grams
- Baked potato = 2 grams protein

[chitownheadbusa]

Protein content of vegan food in 100 grams:

- Soy Protein Isolate natural = 90 grams
- Soy Protein Isolate Flavored = 85 grams
- Pea Protein = 85 grams
- Rice Protein = 76 grams
- Soy-granules = 51 grams
- Brewer's yeast = 48 grams
- Veggie sausages = 27.5 grams
- Peanuts natural = 26 grams
- Sunflower seeds = 24 grams
- almonds = 21 grams
- Pistachios = 21 grams
- Tofu "Sesame / almond" = 19 grams
- Tempeh = 19 grams
- Hazelnut = 15 grams
- Walnut = 15 grams
- Brazil Nuts = 14 grams
- Natural Tofu = 13.5 grams
- Oatmeal = 12.5 grams
- Noodles = 12 grams
- Bread = 10 grams
- Kidney beans cooked = 8 grams
- Rice = 8 grams
- Peas cooked = 5 grams
- Apricots, dried = 5 grams
- Brussels sprouts = 3.5 grams
- Soymilk = 3.3 grams
- Broccoli = 2.8 grams
- Mushrooms = 2.5 grams
- Cauliflower = 2.4 grams
- Baked potato = 2 grams protein

nice

im a Vegetarian.
i dont eat meats or dairy though.
i see a lot of people in here typing about vegan protein sources having lots of carbs and fats....you all must be talking about the almighty tofu.

soy protein powders arent superior like whey protein powders, but they still supply you with a nice amount of protein. plenty of the powders are low in carbs and fats. also, all that "estrogen in soy" talk is not as serious as you all may want to think.

beans are also a good source if you dont buy proccessed products and dont have major issues with gas build up. the carbs in beans are digested slowly.
when it comes to beans, its all about eating in moderation.

you also have one of my favs..organic golden flax seeds. i usually grind those up and add them to my soy potein shakes. good protein and plenty of other goodies.

trust me, i can go on and on about alternatives to meats and dairy products.
ive been challenged before by meat/dairy eaters and ended up winning most of my shouting battles...lol. theres really no justification as of why you need to eat meat and dairy products.....its mainly just personal preferences.

damn near all the nutrition that is found in dairy and meat products can be easily obtained from non dairy and meat products. the hardest vitamin some find hard to replace is the Vitamin B12. but even that can be easily replaced with nutritional yeast and different types of cereals.

i remember reading a piece done by bruce lee. he said Americans focus to much on protein and not enough on carbs. most Americans, even the vegitarians, get more than enough proteins that they need. some get so much that they end up doing more harm to their bodies than good.

personally, i just want to feel and look good.
i dont want the big steriod/shrink your dick muscles......so i dont stress the protein like others.
im not skinny nor am i fat.
ours bodies are all different and we react to things differently.
you really cant knock the vegi or carnivore lifestyle if you havent tried it.
with that being said....the vegi way is cool for me.

[jvaughan08]

Protein content of vegan food in 100 grams:

- Soy Protein Isolate natural = 90 grams
- Soy Protein Isolate Flavored = 85 grams
- Pea Protein = 85 grams
- Rice Protein = 76 grams
- Soy-granules = 51 grams
- Brewer's yeast = 48 grams
- Veggie sausages = 27.5 grams
- Peanuts natural = 26 grams
- Sunflower seeds = 24 grams
- almonds = 21 grams
- Pistachios = 21 grams
- Tofu "Sesame / almond" = 19 grams
- Tempeh = 19 grams
- Hazelnut = 15 grams
- Walnut = 15 grams
- Brazil Nuts = 14 grams
- Natural Tofu = 13.5 grams
- Oatmeal = 12.5 grams
- Noodles = 12 grams
- Bread = 10 grams
- Kidney beans cooked = 8 grams
- Rice = 8 grams
- Peas cooked = 5 grams
- Apricots, dried = 5 grams
- Brussels sprouts = 3.5 grams
- Soymilk = 3.3 grams
- Broccoli = 2.8 grams
- Mushrooms = 2.5 grams
- Cauliflower = 2.4 grams
- Baked potato = 2 grams protein

this is per 100 grams, 100 grams of almonds is pushing on 40 grams of fat. ya they are healthy but fat is fat, it's still nine calories per gram. same with peanut butter, the amino acids in veggies are often in complete as well

[Jay Rawd]

Protein content of vegan food in 100 grams:

- Soy Protein Isolate natural = 90 grams
- Soy Protein Isolate Flavored = 85 grams
- Pea Protein = 85 grams
- Rice Protein = 76 grams
- Soy-granules = 51 grams
- Brewer's yeast = 48 grams
- Veggie sausages = 27.5 grams
- Peanuts natural = 26 grams
- Sunflower seeds = 24 grams
- almonds = 21 grams
- Pistachios = 21 grams
- Tofu "Sesame / almond" = 19 grams
- Tempeh = 19 grams
- Hazelnut = 15 grams
- Walnut = 15 grams
- Brazil Nuts = 14 grams
- Natural Tofu = 13.5 grams
- Oatmeal = 12.5 grams
- Noodles = 12 grams
- Bread = 10 grams
- Kidney beans cooked = 8 grams
- Rice = 8 grams
- Peas cooked = 5 grams
- Apricots, dried = 5 grams
- Brussels sprouts = 3.5 grams
- Soymilk = 3.3 grams
- Broccoli = 2.8 grams
- Mushrooms = 2.5 grams
- Cauliflower = 2.4 grams
- Baked potato = 2 grams protein

You pretty much backed up what I said. Alot of those foods have less than 25% of their calories from protein. That's not high protein.

Beef, chicken, fish, cheese, eggs, pork, and other animal products have way more protein per 100 grams than that. Using vegan sources for protein just adds alot of carbs and fat which can make it very easy to overdo calories.

Even vegetarians can have whey, cheese, and eggs at times. Vegans are pretty much screwed unless they get their gemma protein as their main source. Nuts and legumes are not high in protein. They HAVE protein, but bodybuilding isn't about just eating protein, it's about eating alot of it.

How a vegan bodybuilder could get around 1.5 grams /lb in protein and not go way overboard on caloric requirements for mass is beyond me. It is true that you need calories to grow, but if you're getting alot of low protein foods you're gonna get too many calories beyond what is needed to build mass and you're just gonna add fat.

Post up a typical day's diet, show me the macro breakdown of protein, carbs, fats, total calories, and then I'll believe you.

[fyrefly816]

This site might help: http://www.veganbodybuilding.com/

Proof that vegans can put on the muscle too! Lots of good tips for vegetarians as well!

[Jay Rawd]

nice

im a Vegetarian.
i dont eat meats or dairy though.
i see a lot of people in here typing about vegan protein sources having lots of carbs and fats....you all must be talking about the almighty tofu.

Did you even READ his list? The majority of those sources had less than 25% of their calories from protein! That's weak!

soy protein powders arent superior like whey protein powders, but they still supply you with a nice amount of protein. plenty of the powders are low in carbs and fats. also, all that "estrogen in soy" talk is not as serious as you all may want to think.

That's not the reason I reject soy. It is true that the estrogen issue is blown way out of proportion and is misinterpreted. However, soy protein powders tend to have a 1:1 ratio of carbs to protein whereas whey powders have an almost 0:1 ratio of carbs (and fat) to protein. Some powders are actually 100% protein, which is basically the ideal. It's not a high protein product if it is isocalorically matched with carbs and fats. I just saw some GeniSoy and Spirutein products that had more carbs than they did protein! Come on!

Not to mention that soy protein powders are more expensive than whey powders. Whey is about the cheapest source of protein (and most concentrated) while soy is not high in protein and is much more expensive. What would you rather take?

Here's an example. A whey pwoder (ON Whey Gold Standard) has about 28 servings. It costs 12.99. Compare that to a Soy Powder (GeniSoy) that costs 14.99 and has 15 servings. Oh, not to mention that the Whey has 23 grams of protein per serving (and is 120 calories), while the Soy has a mere 14 grams per serving and is 140 calories. More calories, way less protein, and about twice the cost.

beans are also a good source if you dont buy proccessed products and dont have major issues with gas build up. the carbs in beans are digested slowly.
when it comes to beans, its all about eating in moderation.

Beans have a 2:1 carbs to protein ratio. 6 grams of protein (rather weak) in a 1/2 cup but you also get 12 grams of carbs along with that. Beans are also like $2 a can, with about 2-3 servings that provide only 6 grams of protein. Again, beans as a protein source isn't a good idea. Don't get me wrong, I eat beans. Alot. But I use them as a carb source. I'm not saying I don't count the protein in them, but if they were a main protein source, I'd come up short. Unless I ate no other carbs except beans. Then I could theoretically have a good diet with 2 grams of carbs for every gram of protein, but that is way too many beans in one day and too much cooking (and spending).

you also have one of my favs..organic golden flax seeds. i usually grind those up and add them to my soy potein shakes. good protein and plenty of other goodies.

Per serving is only 3 grams of protein and 60 calories. Not exactly high protein. It's more of a fat source than a protein source.

That's why I see veggie bbing as a problem, because alot of them use fat/carb sources as protein sources and come up short on protein or meet their protein needs but strongly overdo their calories (or they end up consuming alot of protein powder that makes for a very boring diet that I would get sick of).

trust me, i can go on and on about alternatives to meats and dairy products.
ive been challenged before by meat/dairy eaters and ended up winning most of my shouting battles...lol. theres really no justification as of why you need to eat meat and dairy products.....its mainly just personal preferences.

Well, aside from the lower cost, the higher concentration of protein, meat and dairy also have better amino acid profiles than veggie sources.

Let's see, what would I rather do: spend alot of money, or drink alot of powder, get fat by strongly overdoing my calories to meet protein requirements from weak sources, and not even have a complete protein breakdown,

or would I rather just save money, save calories, have a less boring diet, not get fat, and have a complete protein breakdown?

Meat it is.

damn near all the nutrition that is found in dairy and meat products can be easily obtained from non dairy and meat products. the hardest vitamin some find hard to replace is the Vitamin B12. but even that can be easily replaced with nutritional yeast and different types of cereals.

Sounds like a huge hassle to me. I'd rather eat a big ole steak than try and find cereal. More protein, cheaper, and tastier.

i remember reading a piece done by bruce lee. he said Americans focus to much on protein and not enough on carbs. most Americans, even the vegitarians, get more than enough proteins that they need. some get so much that they end up doing more harm to their bodies than good.

Americans focus alot on protein?

Americans don't focus on carbs?

Show me a typical Western diet and I'll show you a diet that is high in carbs and low in protein. I thought this was known by everyone?

Where did Bruce Lee write this, anyway? Furthermore, who cares? Bruce Lee did way more physical activity than you and I so he of course needed way more carbs. Not only that, but Bruce Lee wasn't a bodybuilder so anything he said regarding a bodybuilder's goals is irrelevant. If you want to look like Bruce Lee, fine. Most here do not.

Not only that, but protein doesn't harm any BODY that is already healthy. The thing about kidneys only affects those with a pre-existing condition. The thing about osteoporosis is only relevant to those with poor calcium intake. With a diet high in essential micronutrients, a bodybuilder actually does GOOD by overeating protein.

personally, i just want to feel and look good.

Because overeating protein can put you in the ER/turn you into a gigantic monster, correct?

i dont want the big steriod/shrink your dick muscles......so i dont stress the protein like others.

Protein isn't a steroid.

Eating alot of protein will not make you look like you take steroids. Taking steroids will make you look like that. Who would have known?

Bodybuilders don't overeat protein because they think it will make them grow extra muscle, but because bodybuilders NEED extra protein because weightlifting breaks down muscle tissue so we NEED to repair it. The extra protein is eaten to help the body recover, not because we think it will make us grow huge 20 inch biceps. Have you even researched anything about nutrition?

im not skinny nor am i fat.
ours bodies are all different and we react to things differently.
you really cant knock the vegi or carnivore lifestyle if you havent tried it.
with that being said....the vegi way is cool for me.

I can definitely knock the vegi lifestyle because research backs me up.

That said, I actually lived the majority of my life as a vegetarian and I was weak and skinny-fat.

Is it possible to get enough protein/right quality as a vegetarian? Yes. But it's also not cost-effective or ideal when trying to count calories.

[jvaughan08]

i mean a vegetarian could pull it off if they ate cheese, milk and fish, i know vegetarians who eat fish, if you do that you will be perfectly ok in my opinion with a legitimate protein powder for pre and post workout

[Jay Rawd]

i mean a vegetarian could pull it off if they ate cheese, milk and fish, i know vegetarians who eat fish, if you do that you will be perfectly ok in my opinion with a legitimate protein powder for pre and post workout

I was talking about vegans mainly.

If you ate alot of cheese and eggs along with whey here and there you'd be fine protein-wise. You don't even need fish with dairy and eggs. Whey is a dairy by-product, so vegans don't take it, but lacto-ovo vegetarians do.

[jvaughan08]

I was talking about vegans mainly.

If you ate alot of cheese and eggs along with whey here and there you'd be fine protein-wise. You don't even need fish with dairy and eggs. Whey is a dairy by-product, so vegans don't take it, but lacto-ovo vegetarians do.

oooooo my bad bro. ya man it would be tough for a vegan you're right man. the protein just is not there

[Jay Rawd]

oooooo my bad bro. ya man it would be tough for a vegan you're right man. the protein just is not there

BTW that's a nice physique. What's your diet like?

[jvaughan08]

BTW that's a nice physique. What's your diet like?

well, im in season for hockey so it's high protein, moderate to high carbs, low fat, i weight train to so i need carbs. in the off season i go lower carb and higher fat typically cause at my work i sit on my ass all day

[Jay Rawd]

well, im in season for hockey so it's high protein, moderate to high carbs, low fat, i weight train to so i need carbs. in the off season i go lower carb and higher fat typically cause at my work i sit on my ass all day

So you're planning to do Keto in the off-season?

[jvaughan08]

So you're planning to do Keto in the off-season?

I've never done it before Im gonna give it a try, i wanna try the one on the other forum, where you eat carbs on friday and saturday but i dunno for sure man. i wanna get really lean

[Jay Rawd]

I've never done it before Im gonna give it a try, i wanna try the one on the other forum, where you eat carbs on friday and saturday but i dunno for sure man. i wanna get really lean

Keto has no magical properties for leaning you out than a higher carb diet. Just make sure to eat enough protein and have a caloric deficit and you'll get ripped. It's that simple. Dropping carbs for favor of fats while keeping calories the same as a higher carb diet yields the exact same effect.

[G-sus]

Was a vegetarian for 9 years, from the age of 8 to early 17s. Just recently started eating meats. Is it possible? Yes, totally possible. Thing is, it sucks if you're trying to cut down, as there are tons of carbs/fats in these diets.
Plus Soy will mess up your thyroid big time if taken at high levels.

[jvaughan08]

Was a vegetarian for 9 years, from the age of 8 to early 17s. Just recently started eating meats. Is it possible? Yes, totally possible. Thing is, it sucks if you're trying to cut down, as there are tons of carbs/fats in these diets.
Plus Soy will mess up your thyroid big time if taken at high levels.

it can mess with your kidneys as well

[TravisBarrett]

Why bother with all the trouble ? its much more natural and healthy to eat what our bodies are designed to do.