If there’s one thing vegetarians really dislike, it’s when people act like their diet is a problem that needs fixing. So let’s clear this up: Vegetarians can build muscle and strength just as well as meat-eaters. Got it? Great.
There are millions of vegetarians worldwide, and people choose this lifestyle for all sorts of reasons—whether for religious beliefs, health, or personal preference. It’s not just about skipping meat; it’s more complex than that.
You’ve got to be careful since animal products can sneak into your food from unexpected places, so it’s important to research and track what you eat.
Need some guidance? Here are four simple rules for vegetarian athletes to keep their nutrition on point. Follow these, and you’ll have the fuel you need to build muscle and grow strong.
Rule 1: Know Your Whey
Meat-eaters might think of the world in terms of carnivores and herbivores, but vegetarians know it’s not that simple. There are several types of vegetarians, including:
- Lacto-vegetarians(who eat dairy)
- Pescatarians(who eat fish)
- Lacto-ovo vegetarians (who eat dairy and eggs)
- Vegans (who avoid all animal products)
Each type faces its own set of challenges, as anyone in these groups will tell you.
One thing everyone needs when training is enough protein. Without it, you risk getting lackluster results and feeling like a limp piece of celery.
What about whey and casein powders? Since these come from milk, they’re off-limits for vegans and strict pescatarians. They should be fine for lacto- and lacto-ovo vegetarians, right? Not quite. To make whey and casein, producers use an enzyme called rennet to separate milk into curds and whey. Most rennet comes from the stomachs of slaughtered veal calves, which isn’t very veggie-friendly.
A quick way to check if your protein is vegetarian is to see if it’s kosher, since kosher diets don’t mix milk and meat. But most protein products don’t provide this info on their labels. So, if you’re unsure, do a little digging or call the company to find out.
Rule 2: Explore Plant Protein
If the whole rennet thing seems a bit confusing, don’t worry—there are plenty of great vegetarian protein sources to choose from. Many of these options stack up well against their animal-based counterparts. Here are some popular choices:
- Egg protein, egg white protein, and liquid egg whites: These provide a protein boost similar to whey protein but are simpler and more predictable in terms of ingredients.
- Soy protein: This is a top vegetarian alternative to whey, packed with protein and low in fat and cholesterol. Soy also comes in various flavors, but be sure to check the labels, as some soy proteins might include milk or fish products.
- Pea protein: Thanks to the “Dr. Oz Effect,” pea protein is getting a lot of attention, and for good reason. It’s high in protein, easy to digest, cholesterol-free, and has a solid amino acid profile.
- Hemp protein: Packed with Omega-3s, magnesium, and iron, hemp seeds also provide a good amount of protein and nearly half your daily fiber needs.
Plus, brands like Vega Sport, Garden of Life, and MRM offer their own blends of plant-based proteins, mixing different plant and grain sources. With so many options available, a little research can help you find the perfect protein for your needs.
Rule 3: Eat Well
It might seem obvious, but we all know at least one vegetarian who seems to live on ramen noodles, fries, and sweets. Men’s Health even came up with a term for these folks: “obesatarians.”
Your vegetarian friends are hoping you won’t fall into that trap. Besides harming your health, it gives vegetarianism a bad name.
So what’s the better approach? Aim for balance! Make sure to load up on fresh fruits and vegetables. These should be the foundation of your diet, whether you’re vegetarian or not, because they offer amazing health benefits. But don’t just fill up on veggies and fruits alone; most of your calories should come from nutrient-dense foods, especially if you’re aiming to build muscle.
Here are some hearty vegetarian protein sources that go great with veggies:
- Beans and legumes
- Nuts and seeds
- Tempeh
- Tofu
- Soybeans
- Seitan
If you’re the type of vegetarian who eats a mix of brown rice, quinoa, potatoes, legumes, beans, lentils, nuts, seeds, nut butters, and avocados, you’re on the right track for building muscle. However, if you mostly stick to salads, stir-fries, fresh fruit, and other vegetable-based dishes, you might not be getting enough protein and other key nutrients. Try to pair your veggies with healthy fats and protein-packed sides to get the balanced nutrition you need!
Also Read: Pre-Workout Nutrition for Peak Performance
Rule 4: Watch Out For Deficiencies
If you’ve been a vegetarian for a while, chances are someone has warned you that you’re on the brink of an iron deficiency that could be disastrous. Don’t worry—there’s no need to run to the nearest steakhouse just yet. But it’s important to be aware that missing out on certain micronutrients can affect your health and well-being. Here are the four main issues you should keep an eye on:
Iron
Iron comes in two types: heme and non-heme. Heme iron, which is found in red meat, is the kind that’s easiest for your body to absorb. This is often the type vegetarians struggle to get enough of. Non-heme iron is found in plant-based foods like:
- Dark, leafy greens (spinach, kale, collard greens)
- Dried peas
- Beans and lentils
- Artichokes
- Dried fruits (raisins, prunes, black currants)
Women are more likely to experience iron-deficiency anemia because they lose iron during their menstrual cycle. Non-heme iron from plant sources alone might not be enough to prevent this, so you might need to consider supplements.
Calcium
Calcium is really important for keeping your bones strong and for muscle contractions. If you don’t get enough calcium, you might experience cramps during workouts, which can hurt your performance. Over time, low calcium can also lead to bone thinning and osteoporosis.
While dairy products are a common source of calcium, making it easy for lacto-vegetarians to get enough, vegans need to look elsewhere. Good vegan sources of calcium include:
- Spinach
- Collard greens
- Kale
- Broccoli
- Almonds
Different foods have different absorption rates, so if you’re unsure if you’re getting enough calcium, it might be a good idea to take a supplement to cover your nutritional needs.
Zinc
Zinc is a crucial mineral that supports growth and development in the body, but it’s often overlooked by vegetarians. Without enough zinc, you might notice issues with your appetite, mental focus, motor skills, and even testosterone levels in men. Since animal products are the best sources of zinc, vegetarians need to make sure they get enough through other means.
To avoid a zinc deficiency, vegetarians can either take zinc supplements or include these natural sources in their diet:
- Pumpkin seeds
- Sesame seeds
- Almonds, walnuts, or macadamia nuts
- Fortified oatmeal or cereals
Adding these to your diet can help ensure you’re getting enough zinc.
Vitamin B12
Vitamin B12 is really important, and if you don’t get enough, it can lead to serious health issues. This is a particular concern for vegetarians.
The B12 found in plant-based foods isn’t absorbed as well as the B12 from animal products, so even healthy vegetarians can end up missing out.
To make sure you’re getting enough B12, look for foods that are fortified with it or consider taking a B12 supplement.
Don’t let anyone tell you that being a vegetarian means you have to be weak. With the right nutrients and supplements, you can stay strong and make the most of your healthy lifestyle.