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Vegetarian bodybuilding: your guide to high-protein veggie foods
Written byLaura Harcourt
Reviewed byCaroline Hill
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In this guide to vegetarian bodybuilding, we share our top diet tips for maximising your protein intake to potentially support muscle growth on a plant-based diet
Summary
1A guide to vegetarian protein sources
Many plant-based foods can contain protein. Vegetarian sources may not have the same density of protein as meat, but you can…
2Snacks for vegetarian bodybuilders
It’s important to consider what you eat before and after your workout. Total daily protein is probably the most critical factor in reaching…
3Vegetarian supplements for bodybuilders
Protein supplements can complement a bodybuilding diet and enhance your muscle mass and strength.The good news is, there are many supplements…
In the past, bodybuilding diets focused heavily on meat consumption, with conventional wisdom telling us that meat was essential for building strength and muscle.1,2 But times have changed, and now many top athletes ‒ including Tom Daley, Venus Williams and even bodybuilding legend Arnold Schwarzenegger ‒ are promoting the benefits of vegetarian and vegan diets.
According to recent research, with careful planning, vegetarian bodybuilders can get more than enough protein for adequate nutrition and gain muscle mass from a meat-free diet.3-6
Whether you’ve already cut meat out from your diet or want to start without sacrificing your athletic goals, this article shares the top vegetarian meal-planning tips to help you meet your bodybuilding goals.
What is a good bodybuilding diet?
Following a protein-rich diet is a key focus of any bodybuilding diet plan. Protein plays an essential role in muscle growth and repair.1,7
According to the British Nutrition Foundation, the average healthy adult only needs to consume about 0.75g of protein per kilogram of body weight per day.8
But if you want to gain muscle mass as an athlete, you’ll need to roughly double that. Although researchers vary widely in their recommendations, a systematic review of studies concluded that the optimal protein intake for gaining muscle mass and strength is 1.6‒2.2g per kilogram of body weight per day.9
Although it takes some planning and nutrition education, it’s entirely possible to get this amount of protein from a vegetarian diet.3,6
However, focusing solely on protein isn’t enough. The best way to see results from your bodybuilding diet is by consuming plenty of whole foods, including sufficient carbohydrates and a wide variety of fruits and vegetables, and limiting unhealthy fats, highly processed foods and added sugars.10 It’s also a good idea to skip alcohol, which may limit your body’s ability to build new muscle tissue.12
A guide to vegetarian protein sources
Many plant-based foods can contain protein.5 Vegetarian sources may not have the same density of protein as meat, but you can compensate for this by consuming higher amounts of them.6
It’s a common misconception that vegetarians can’t get the adequate nutrients and protein amounts necessary for optimal health, and recent research has debunked this myth.3-6
A small study in 2021 compared the performance of 19 young athletes following a high-protein vegetarian or vegan diet to that of 19 young athletes following an omnivorous diet. The comparable results in both groups in building and supporting muscle strength and mass suggested that plant-based diets are just as effective as omnivore diets if adequate amounts of protein are consumed.4
Some of the best vegetarian protein sources can include:13,14
- beans
- lentils
- chickpeas
- eggs
- peas
- seitan
- tofu
- tempeh
- cheese
- yoghurt
- nuts and seeds
- quinoa
- oats
- whole-wheat pasta
It’s important to note that some vegetarian sources of protein lack sufficient amounts of all nine essential amino acids which your body needs to function properly.3 However, you can ensure that you get adequate amounts of all nine essential amino acids by eating a wide variety of plant-based proteins throughout the day.3,15
High-protein vegetarian meals
When following a vegetarian bodybuilding diet, you’ll need to carefully plan your meals to get an adequate quantity and quality of protein from various vegetarian sources. To do this, you should aim to include at least one source of protein in each meal, including snacks.14,16
Thankfully, there are plenty of healthy and delicious high-protein vegetarian recipes you can find online.
Some ideas for high-protein breakfasts can include:
- vegetable omelette with wholemeal toast
- scrambled tofu with vegetables
- porridge with nut butter
- Greek yoghurt with berries and nuts
A high-protein lunch might look as follows:
- protein bowl with quinoa, sweet potato and tofu
- wholemeal pasta with peas
- chickpea salad with avocado and feta cheese
- black bean burrito
Dinner time is an excellent opportunity to make protein-packed healthy meals, such as:
- vegan three-bean chilli with rice
- lentil soup and a whole-grain roll
- soy mince bolognese with wholewheat pasta
- seitan stir fry with seasonal veggies
Snacks for vegetarian bodybuilders
It’s important to consider what you eat before and after your workout. Total daily protein is probably the most critical factor in reaching your muscle gains.17,18
Post-workout snacks can help you meet your daily protein goals, aid in recovery and help build that all-important muscle.19,20
Here are some great high-protein snack ideas for vegetarian bodybuilders:
- hummus with veg sticks, edamame and seeded crackers
- Greek yoghurt with granola and fruit
- protein bar with fruit and a handful of mixed nuts
- fruit smoothies with vegetarian protein powder
Vegetarian supplements for bodybuilders
Protein supplements can complement a bodybuilding diet and enhance your muscle mass and strength.9 The good news is, there are many supplements available on the market for vegetarians and vegans, too.
Some of the most popular and effective workout supplements for bodybuilding can include creatine, whey protein and taurine.11,28
Creatine is the most popular and well-known supplement for many athletes, including bodybuilders. It can help you build muscle mass and strength by increasing your workout intensity and improving recovery between workouts.21,22
Dietary creatine can only be found in animal products, but supplementation is widespread amongst bodybuilders following different diets.10,29
Along with creatine, whey protein is a popular supplement among bodybuilders due to its potential to help build muscle, burn fat and improve recovery.23,24
Whey is one of two proteins that come from cow’s milk. It makes up about 20% of cow’s milk protein, with casein comprising the other 80%.25
As a complete protein, whey is an excellent source of the amino acid leucine which, in few studies, is known for its role in muscle protein synthesis. In other words, it can be instrumental in helping you build muscle.26 Compared to casein and plant-based protein sources such as soy, whey protein has the highest leucine concentration.27
Taurine is an amino acid naturally found in your body’s tissues, including the muscles. Although it’s not involved in the muscle-building process, it has been linked to potentially enhance athletic performance.28,30
Evidence is limited, but one study has found that taurine supplementation may increase strength and performance while decreasing muscle damage after strenuous training, however, more studies are needed28
Taurine is naturally found in animal products, including meat, fish and dairy products.31 However, vegan taurine is also available in supplement form, so you needn’t worry if you’re a vegan interested in giving it a try but always make sure to consult a medical professional before consuming.
The final say
Despite some persistent myths about vegetarian diets for athletes, plant proteins can be just as effective as animal proteins in supporting bodybuilders in potentially building muscle mass and strength.2 Whether you choose to follow a vegetarian diet for your health, the environment or ethical reasons, the good news is that with careful meal planning, some studies have found that you can get more than enough protein from meat-free alternatives.1,3,5,6
By eating a wide variety of vegetarian protein sources and complementing your meals with high-protein snacks and the right supplements, you can fuel your body and support your bodybuilding goals.
The advice in this article is for information only and shouldn’t replace medical care. While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements mustn’t be used as a substitute for a varied and balanced diet and a healthy lifestyle.
- Shahida Anusha Siddiqui, Bhowmik S, Maliha Afreen, İlknur Ucak, Ikram A, Gerini F, et al. Bodybuilders and high-level meat consumers’ behavior towards rabbit, beef, chicken, turkey, and lamb meat: A comparative review. Nutrition [Internet]. 2024 Mar 1 [cited 2024 Jul 16];119:112305–5. Available from: https://www.sciencedirect.com/science/article/abs/pii/S0899900723003337?via%3Dihub
- Martina di Corcia, Tartaglia N, Polito R, Ambrosi A, Messina G, Vincenzo Cristian Francavilla, et al. Functional Properties of Meat in Athletes’ Performance and Recovery. International journal of environmental research and public health/International journal of environmental research and public health [Internet]. 2022 Apr 23 [cited 2024 Jul 16];19(9):5145–5. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9102337/
- Mariotti F, Gardner CD. Dietary protein and amino acids in vegetarian diets — a review. Nutrients. 2019;11(11):E2661. https://doi.org/10.3390/nu11112661
- Hevia-Larraín V, et al. High-protein plant-based diet versus a protein-matched omnivorous diet to support resistance training adaptations: A comparison between habitual vegans and omnivores. Sports Med. 202118;51(6). https://doi.org/10.1007/s40279-021-01434-9
- Langyan S, et al. Sustaining protein nutrition through plant-based foods. Front Nutr. 202218;8:772573. https://doi.org/10.3389/fnut.2021.772573
- Hertzler SR, et al. Plant proteins: Assessing their nutritional quality and effects on health and physical function. Nutrients. 2020;12(12):3704. https://doi.org/10.3390/nu12123704
- Carbone JW, Pasiakos SM. ‘Dietary protein and muscle mass: Translating science to application and health benefit’. Nutrients. 2019 May 22;11(5):1136. https://doi.org/10.3390/nu11051136
- British Nutrition Foundation. ‘Protein’ [Internet]. [cited Apr 16 2024]. Available from: https://www.nutrition.org.uk/nutritional-information/protein/
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2020;52(6):376–84. https://doi.org/10.1136/bjsports-2017-097608
- Helms ER, et al. Evidence-based recommendations for natural bodybuilding contest preparation: Nutrition and supplementation. J Int Soc Sports Nutr. 2014;11(1):20. https://doi.org/10.1186/1550-2783-11-20
- Juma Iraki, Fitschen P, Espinar S, Helms E. Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports [Internet]. 2019 Jun 26 [cited 2024 Jul 16];7(7):154–4. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6680710/
- Parr EB, et al. Alcohol ingestion impairs maximal post-exercise rates of myofibrillar protein synthesis following a single bout of concurrent training. PLoS One. 2014;9(2):e88384. https://doi.org/10.1371/journal.pone.0088384
- Kumar S, Kumar V, Sharma R, Anna Aleena Paul, Suthar P, Saini R. Plant Proteins as Healthy, Sustainable and Integrative Meat Alternates. IntechOpen eBooks [Internet]. 2021 Mar 31 [cited 2024 Jul 16]; Available from: https://www.intechopen.com/chapters/74234
- NHS Choices. The vegetarian diet [Internet]. 2024 [cited 2024 Jul 16]. Available from: https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/the-vegetarian-diet/
- Gardner CD, et al. Maximizing the intersection of human health and the health of the environment with regard to the amount and type of protein produced and consumed in the United States. Nutr Rev. 2019;77(4):197–215. https://doi.org/10.1093/nutrit/nuy073
- European Food Information Council. Plant-based protein: All you need to know to get enough of it [Internet]. [cited 2024 Apr 22]. Available from: https://www.eufic.org/en/whats-in-food/article/plant-based-protein-all-you-need-to-know-to-get-enough-of-it
- Schoenfeld BJ, Aragon AA. Is there a postworkout anabolic window of opportunity for nutrient consumption? Clearing up controversies. J Orthop Sports Phys Ther. 2018;48(12):911–4. https://doi.org/10.2519/jospt.2018.0615
- Stokes T, Hector A, Morton R, McGlory C, Phillips S. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients [Internet]. 2018 Feb 7 [cited 2024 Jul 16];10(2):180–0. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852756/
- van Vliet S, et al. Achieving optimal post-exercise muscle protein remodeling in physically active adults through whole food consumption. Nutrients. 2018;10(2):224. https://doi.org/10.3390/nu10020224
- Ingesting a Post-Workout Vegan-Protein Multi-Ingredient Expedites Recovery after Resistance Training in Trained Young Males. Journal of Dietary Supplements [Internet]. 2021 [cited 2024 Jul 16]; Available from: https://www.tandfonline.com/doi/abs/10.1080/19390211.2020.1832640
- Kreider RB, et al. International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14(1). https://doi.org/10.1186/s12970-017-0173-z
- Hall M, Manetta E, Tupper K. Creatine supplementation: An update. Curr Sports Med Rep. 2021;20(7):338–44. https://doi.org/10.1249/JSR.0000000000000863
- Sobral C, et al. Whey protein supplementation in muscle hypertrophy. Eur J Public Health. 2020;30(Supplement_2). https://doi.org/10.1093/eurpub/ckaa040.004
- West D, et al. Whey protein supplementation enhances whole body protein metabolism and performance recovery after resistance exercise: A double-blind crossover study. Nutrients. 2017;9(7):735. https://doi.org/10.3390/nu9070735
- Davoodi SH, et al. Health-related aspects of milk proteins. Iran J Pharm Res. 2016;15(3):573–91. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5149046/
- Rehman SU, et al. Research progress in the role and mechanism of leucine in regulating animal growth and development. Front Physiol. 2023;14:1252089. https://doi.org/10.3389/fphys.2023.1252089
- Van Vliet S, et al. The skeletal muscle anabolic response to plant- versus animal-based protein consumption. J Nutr. 2015;145(9):1981–91. https://doi.org/10.3945/jn.114.204305
- Kurtz JA, et al. Taurine in sports and exercise. J Int Soc Sports Nutr. 2021;18(1):39. https://doi.org/10.1186/s12970-021-00438-0
- Kaviani M, Shaw K, Chilibeck PD. Benefits of Creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review. International journal of environmental research and public health/International journal of environmental research and public health [Internet]. 2020 Apr 27 [cited 2024 Jul 16];17(9):3041–1. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7246861/
- Pohl A, Frederik Schünemann, Käthe Bersiner, Gehlert S. The Impact of Vegan and Vegetarian Diets on Physical Performance and Molecular Signaling in Skeletal Muscle. Nutrients [Internet]. 2021 Oct 29 [cited 2024 Jul 16];13(11):3884–4. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8623732/
- Wu G. Important roles of dietary taurine, creatine, carnosine, anserine and 4-hydroxyproline in human nutrition and health. Amino Acids. 2020;52(3):329–60. https://doi.org/10.1007/s00726-020-02823-6
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