by Phillip Osborn

Created on: March 02, 2009   Last Updated: March 05, 2009

Benefits of Bodybuilding for Vegans and Vegetarians

Although the choice of vegetarian and vegan lifestyles constantly remains in debate, there are definitely undeniable benefits this diet can offer. With the absence of meat and other animal protein sources, the vegetarian diet is substantially lower in fat (especially saturated fat), cholesterol, and the possibilities of food poisoning from questionable meat sources.

Vegetarians and vegans are also obligated to be more knowledgeable of the nutritional content in food to substitute for the lack of complete proteins found in animal food sources. In order for the body to fully utilize protein for building muscle, there must be a full range of different amino acids as found in meat, eggs, and dairy foods. For the vegan/vegetarian, different combinations of rice, whole grains, beans and legumes, nuts, and seeds can ensure a complete amino acid profile in the diet. For this reason, some traditional meals exist such as beans and rice, breads with seeds and whole grains, peanut butter sandwiches, macaroni and cheese (vegetarian only), and cereal with milk (vegetarian only). Soy is also an excellent choice, as it is one of the few plant sources that contain a complete amino acid profile by itself.

Another way for vegans and vegetarians to increase their protein absorption rate is through weight training. Regular, weight-bearing exercise can enhance the efficiency of amino acid uptake. A muscularly trained body will more willingly utilize protein as its need for this nutrient increases. It is common for vegans and some vegetarians to have decreased muscle mass and low body weight, but with proper amino acid intake, bodybuilding can contribute to increased lean muscle tissue, higher energy levels, improved immune response, and healthier body composition.

Here are a few pointers for the vegan/vegetarian bodybuilder:

The majority of meals should consist of some combination of soy, whole grains, legumes or beans, rice, nuts, and seeds. Nuts, seeds, and soy are also good sources of unsaturated fats, which can contribute to muscle building and sustain energy.

Limit your workouts to four days a week. Even with proper diet, the absence of animal sourced proteins will require an individual to have ample recovery time between workouts in order to sustain lean muscle tissue and optimal body composition. The meal after a weight training session should always contain a high amount of complete protein for proper recovery. There are also convenient soy protein supplements available to ensure proper intake of amino acids. This would be an ideal choice for an after workout meal.

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