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For the most part, daily nutrient requirements for the vegetarian bodybuilder are no different than the requirements for a non-vegetarian bodybuilder, though some of the sources for these nutrients differ.

Energy requirements for a bodybuilder vs. a sedentary person are higher obviously due to the increased energy expenditure during resistance training. Typically, 18-22 calories/pound of body weight should do the trick.

The breakdown of these calories does not differ in vegetarian vs. non-vegetarian body builders. Carbohydrates should make up roughly 50-60% of daily intake; fats 20-30% and proteins 20-30%.

Carbohydrate choices are pretty much the same for both groups and should consist of mostly whole grains high in fiber as well as a wide variety of fruits and vegetables.

When considering sources of fat, a vegetarian body builder should be sure to include sources high in omega-3 fatty acids which are normally found in meat sources and are often lacking in the vegetarian diet. Good vegetarian sources for omega-3 fatty acids are flaxseed oil, ground flaxseed, canola oil, and walnuts.

Protein sources differ the most and this is where special care should be taken to maximize optimum sources of protein. Though some bodybuilders, both vegetarians and non-vegetarians are of the belief that protein intake should be increased, studies have failed to prove this. If we are speaking of vegetarians who are lacto-ovo vegetarians meaning they consume dairy and eggs, obviously these are both good sources of protein. Vegans, however, can find excellent protein sources in soy products, legumes and wheat gluten.

As far as vitamins and minerals are concerned, studies have not proven that increases in the RDA are beneficial. Vegans, however, should take measures to make sure that in the absence of dairy and meat, they are still getting the recommended amounts of calcium, vitamin B-12 and vitamin D. Though foods such as nuts and some dark leafy greens do contain some of these nutrients, a supplement is probably the most effective means of meeting requirements.

Other tips are also the same for the vegetarian and non-vegetarian body builder. Grazing, or eating six small meals a day as opposed to three large meals, is beneficial to stabilize and maintain optimum energy levels and lower body fat. Also, carbohydrate supplementation during work-outs has been shown to help increase the amount of reps before exhaustion.

Learn more about this author, Mary Franz.
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