VEGETARIAN BODYBUILDING
HOW TO STAY VEGETARIAN AS A
BODYBUILDER OR ATHLETE
CHRIS WILLITTS VegetarianBodybuilding . com
The belief that competitive athletes and bodybuilders need to eat meat to be successful is slowly fading away as science backs up the benefits of a plant-based lifestyle . While many fitness buffs recognize the health benefits of a vegetarian diet in theory , some still struggle to stay committed to plants in their own lives .
Studies and surveys reveal that the challenges of leaving meat behind are physical , mental , social , and economical . Dramatically changing your diet creates an internal and external transformation and alters the way you approach food and live your daily life .
Since the nutrition needs of athletes and bodybuilders are even more demanding than those of the average person , it ’ s important to develop a customized meat-free strategy that works for you .
BREAKING OLD HABITS , BUILDING NEW ONES
It ’ s an obvious understatement to say that breaking old habits is hard , and this is certainly the case when you ’ re trying to make the switch from meat to plants .
It takes some people time to adjust to the tastes of meat substitutes and devote time to plant-based meal prep . If you prepare meals for more than just yourself , it can be a challenge to get everyone in your household on board with your new commitment .
The key to making your plant-based diet stick is to acknowledge and embrace your personal reasons for making this dietary change and to always eat with purpose . Every bite you take is an opportunity to improve your body , mind , and spirit .
Writing down small and large nutrition goals is a great strategy that helps many aspiring vegetarians keep track of their trigger points and breakdown moments .
ACCOMMODATING YOUR ACTIVE LIFESTYLE
One of the best strategies to staying committed to plants is to master the art and science of plant-based meal planning . This is even more important if you ’ re an athlete or bodybuilder who can ’ t afford to lose your edge at the gym .
For a successful transition , fully develop your new plant-based meal plan before disrupting your old one .
On a plant-based diet , you will need to consume more protein-dense foods — like beans , seeds , and nuts — to build and sustain muscle .
Fortunately , the protein that comes from plant-based sources is more natural and results in an improved muscular shape without the additives and preservatives found in meat .
THE POWER OF PROTEIN ALTERNATIVES
As all athletes and bodybuilders know , protein is crucial to productive workouts , recovery , strength , and stamina . Protein comes in many forms , and a majority of them aren ’ t meat-based !
As a hardworking athlete , your body will benefit tremendously from a varied and diverse set of protein sources to fuel your workouts and give you the strength and energy you need . A balance of protein and carbohydrates fuels working muscles and powers up your training sessions .
These are a few of my favorite protein sources * that are meat-free , easy to prepare , and absolutely delicious :
• Lentils
• Broccoli
• Tofu
• Hemp and chia seeds
• Quinoa
• Spinach
• Asparagus
• Almonds
• Greek yogurt made with sheep or goat milk * All of which are the organic and non-GMO versions .
MEAT-FREE MEAL PREP TIPS
Any healthy diet , whether vegetarian or not , requires a certain amount of advance planning . If fitness is important to you , don ’ t leave your body ’ s fuel up to chance and simply “ wing it .”
To start , clean out your fridge and pantry to get rid of all the unhealthy options just waiting to tempt you . You need a game plan before you hit the market , so make a list of protein sources , fruits , vegetables , nuts , grains , sauces , and spices before leaving the house .
Buying in bulk and batch cooking will save you time and money if you have extra storage space . This is also the time to invest in divided containers , cooler bags , and freezer packs to establish a
10 Natural Muscle Magazine October 2016
By Chris Willitts
www.vegetarianbodybuilding.com