vegetarian bodybuilders

[lukemeister]

I've been reading this forum on and off over a year to just get educated in general, but I have a legit question for you guys. I have just started a bulking phase that will go through next spring, and my workout partner is a vegetarian. I've already suggested that he should strongly consider his ways if he wants to add muscle easily, but he just can't and that is fine with me.

Anyways, what type of food should he be eating to get the protein he's gonna need? any ideas?

 

[lukemeister]

btw, he still eats eggs and cheese, just no meat basically. Funny thing is he was a meat cutter for a few years and that's why he decided to become a vegetarian.

 

[Emma-Leigh]

I've been reading this forum on and off over a year to just get educated in general, but I have a legit question for you guys. I have just started a bulking phase that will go through next spring, and my workout partner is a vegetarian. I've already suggested that he should strongly consider his ways if he wants to add muscle easily, but he just can't and that is fine with me.

He does not NEED to eat meat to add muscle.

Adequate training
Adequate calories
Adeqaute protein
Adequate rest

That is what he needs to do - and he can achieve that with a vegetarian diet.

Anyways, what type of food should he be eating to get the protein he's gonna need? any ideas?

Carbs:
Whole grains/products - oats, barley, rye, oat bran, quinoa, buckwheat will offer him some protein, especially if it is the actual grain. Quinoa and buckwheat are pretty good sources. There are also things such as sprouted bread/essene bread, whole-grain pasta etc if he needs the more energy dense options

Legumes - Chick peas, lentils, kidney beans
(these are great for vegetarians - they will offer a good source of protein as well as carbs and fibre. They are also a good source of things such as iron, zinc and other vitamins and minerals)

Fruit - Yeah - not a source of protein but it is healthy and he still needs it.

Vegetables - Yams, taro, sweet potato and your fibrous vegetables such as broccoli, cauli etc

Skim dairy - Milk, yoghurt etc. Very good for him and an excellent tool for bulking (I know - not a protein source.. but I want to include it anyway... And being a vego things like spinach will offer him iron which may be lacking in his diet).

Protein:
Skim Dairy - Again. Great source of protein for vego's.

Eggs/Egg whites

1% cottage cheese

>93% fat-free hard cheeses

Tofu/Soy - >97% FF, low carb tofu or bean curd products.
And no, it will not cause him to grow 'man-boobies'

Powders - whey, casein, egg, soy or mixed/blended powders are all great

Fats:
Avocado (has a little protein)

Nuts and seeds - esp walnuts and linseeds... almonds also have a good amount of protein

Fish oil caps (ok - not a source of protein, but important... ?? if he will that these...)

 

[durk]

soy protien is just plain dirty and is bad for the body and has a low protien quality rating. tell him to be a man and eat some chicken or learn to chug cartons of raw eggs.

 

[CowPimp]

soy protien is just plain dirty and is bad for the body and has a low protien quality rating. tell him to be a man and eat some chicken or learn to chug cartons of raw eggs.

Wow, you don't know what you're talking about. Listen to Emma, she is for more knowledgeable than this fellow.

In addition to the aforementioned protein sources, you should look at foods that contain hemp seeds. Hemp seeds are an excellent source of complete protein.

Brewer's yeast is another complete protein that is great for you. In addition to the high protein content, it is packed with all kinds of minerals, B vitamins, and fiber.

 

[lukemeister]

thanks for the suggestions, they're excellent. I kind of fall on the "eat meat like a man" side of the tracks, but gotta respect his ideas at the same time

 

[pakkya]

Me too vegetarian. I ll post in detail how much of what i eat, but i get enough of protein from my vege sources. Main sources = dairy - Eggs/Milk and whey. On Avg, around 2 litres milk 1%[i used to drink more but doc said no ] ... around 10 (3 whole + 7 whites) eggs ... lotsa beans/lentils/rice during lunch/dinner ... and whey shake 3 times a day.