Whether you\u2019ve just decided to follow a plant-based diet or you\u2019re a long-time vegetarian, you\u2019ve probably found that there are many misconceptions and myths surrounding those dietary choices, especially in the weightlifting and muscle-building world. In a culture where we\u2019ve been taught that you have to eat meat if you\u2019re going to be big and strong, it\u2019s tough to sort out the facts from the myths.<\/p>\n
It\u2019s time to learn the truth, which is why we\u2019ve taken on some of the biggest myths about plant-based diets that make athletes reluctant to choose them. Here\u2019s a closer look at the myths and the real facts you need to know.<\/p>\n
One of the big myths about plant-based diets is that a vegetarian diet doesn\u2019t give you enough nutrients as a bodybuilder. It\u2019s important to note that some studies have found that many individuals who eat a vegetarian diet are deficient in vitamin B12 in particular, but this doesn\u2019t mean that a vegetarian diet can\u2019t be a healthy eating plan for you.<\/p>\n
The important thing is to monitor your intake of essential vitamins and minerals, such as vitamin B12, zinc, and iron. It\u2019s possible to take supplements that help you get the essential nutrients you need. However, the best way to get the proper nutrition is to eat whole foods. Adding certain foods to your diet can compensate for the nutrients you no longer get from meat products.<\/p>\n
Whole foods high in vitamin B12 include:<\/p>\n
Whole foods that pack in a powerful dose of zinc include:<\/p>\n
Whole foods that are high in iron include:<\/p>\n
While you may need to specifically focus on eating foods with these three nutrients in them to avoid deficiencies, a plant-based diet is rich in many different micronutrients because of the focus on vegetables and fruits. Countries that eat vegetarian or vegan diets often experience fewer lifestyle diseases, which is likely because of the increased intake of micronutrients in their diet. Planning your meals ahead of time with quality meal kits can be a great way to stay on track with getting the right nutrition to support your bodybuilding goals.<\/p>\n
While it\u2019s true that animal products contain a lot of protein \u2013 one cup of chicken breast packs is 43 grams \u2013 it\u2019s still possible to get plenty of protein while following a vegetarian diet. Protein is critical for meeting your weight-training goals, but you can get plenty from vegetarian foods.<\/p>\n
Which plant-based foods are high in protein? There are plenty of plant-based, protein-rich foods that you can eat to boost your protein intake. Some great options include:<\/p>\n
It\u2019s true that animal proteins are complete proteins. That means that they have all nine essential amino acids the body isn\u2019t able to produce. These amino acids are critical for repairing and building tissue (like muscle). But it is possible to get those amino acids from a vegetarian diet through various food combinations.<\/p>\n
Since so many people assume that a vegetarian diet lacks protein, it also leads to the myth that it\u2019s too hard to build muscle while you\u2019re eating a plant-based diet. Once again, this is completely false.<\/p>\n
When you\u2019re training regularly, you need to eat around 0.5 to 0.8 grams of protein per pound of your current body weight to increase muscle mass with bodybuilding. That means that if you weigh 150 pounds, you should be getting between 75 and 120 grams of protein each day.<\/p>\n