Vegetarian diet to lose weight or gain mass

Sports Coach –

As an athlete and especially a professional bodybuilder, can one wonder if a vegetarian diet is compatible with one’s athletic activity? Is there a risk of protein, vitamin and metal deficiency? Can we really move at the same pace as an omnivorous diet?

The vegetarian diet is growing worldwide. There are millions of people who have adopted this diet in every country. The reasons are various: health, religious, environmental, fight against animal reproduction and slaughter.
Every day, there are 227,000 more people on our planet. While we are 7.4 billion today, we may need to feed 9 billion people by 2050. This development inevitably has consequences, sometimes negative, for animals.

We need to produce more meat, faster and at a lower cost, which affects, among other things, the quality of reproduction and slaughter. For these reasons it is their number Vegetarians has grown steadily in recent years. They have chosen to exclude all “animal flesh” from their diet. In general, we can see that this diet is progressive.

That is, first he decides to exclude red meat, then white meat, fish, then why not eggs, dairy products to be made vegan (exclude any food of animal origin). The latter will be able to move towards 3ου degree which is the vegan diet. His lifestyle goes further with the banning of any product from animal exploitation (leather, fur, silk, wool, cosmetic products and drugs that have been tested on animals).

vegetarian diet

The vegetarian diet = Deficiencies for the body?

Proteins: To develop muscle mass, it is recommended to consume 2 g of protein per kilogram of body weight. If I weigh 70 pounds, I need to provide my body with 140 grams of protein a day. Protein is easily found in eggs, meat, fish and dairy products such as whey.

The vegetarian, on the other hand, should focus on soy, beans, chickpeas, lentils, quinoa, tofu, etc. The important thing is to combine a cereal and a legume like rice lentils or bean-quinoa to provide the body with the essential amino acids it needs.

For dietary supplements, cannabis protein and soy protein isolation products are especially suitable for vegetarian and vegan diets. Ensuring that there is a correlation between cereal and legumes with each meal, there is no need for protein deficiency.

Vitamin B12: It is essential for the functioning of our brain and nervous system. It is found in meat, fish, eggs, shellfish and even milk. In short, it is the only vitamin that is absent from the plant world. Some dairy milks or some soy products may offer you this vitamin but Vegetarians are forbidden only meat and fish, there is no risk of vitamin B12 deficiency. However, if you choose a vegan diet, it will be interesting to supplement your diet with a Super B vitamin B complex.

Minerals: Lack of iron, zinc or calcium is often reported in the case of a vegetarian diet. Again, it all depends on the food you allow yourself. If you only ban meat and fish, don’t worry about this mineral deficiency. If you are going on a vegetarian diet, in this case, pay attention to your intake.

vegetarian dish

Iron will be found in tofu, lentils, beans, broken peas, pumpkin seeds. Zinc will be provided through whole grains, sesame seeds, flax seeds, chia seeds. Finally, calcium will be found in almonds, broccoli, figs, nettle, spinach. Again, for a vegetarian diet, there is no need for mineral deficiency. If you are vegan, you should be careful to diversify your diet to take advantage of the many virtues that plant foods can bring.

A person who adopts a “traditional” vegetarian diet, avoiding only meat and fish, therefore has a small risk of being inadequate. On the contrary, it seems that this diet has a positive effect on our health. Studies have shown a reduction in cardiovascular disease, diabetes, obesity and certain cancers.

Vegetarian diet “Mass Gain”
3000 kcal

Breakfast :

. 2 whole eggs
. 100 grams of oats
✓ 200 ml soy milk
. 3 kiwis

Snack :

✓ 30 grams of almonds

✓ 25 grams of Impact Whey protein

Meal :

✓ 130 grams of pasta

✓ 100 grams of lenses

✓ 150 grams of beans

✓ 1 tablespoon olive oil

Post-workout snacks:

✓ 1 banana

✓ 30 grams of Impact Whey protein

Dinner :

✓ 1 egg plate (2) / spinach (60g)

✓ 120 grams of rice

✓ 100 grams of broccoli

✓ 1 apple

During sleep:

✓ 150 grams of cottage cheese

This typical day includes: 3000 kcal / 444 g carbohydrates / 164 g protein / 70 g lipids

“Dry” vegetarian diet
2000 kcal

vegetarian diet

Breakfast :

. 2 whole eggs
✓ 4 wholemeal rice cakes
✓ 100 grams of white cheese 0%
✓ 2 kiwis

Snack :

✓ 20g cashews

✓ 25 grams of soy protein

Meal :

✓ 100 grams of quinoa

✓ 40 grams of tofu

✓ 150 grams of zucchini

✓ 1 tablespoon olive oil

✓ 1 fruit

Post-workout snacks:

✓ 1 fruit

✓ 40g of whey protein cannabis


. Tomato salad

✓ 125 grams of red beans

✓ 100 grams of ratatouille

✓ 1 tablespoon olive oil

During sleep:

✓ 50 grams of casein

This typical day includes: 2000 kcal / 191g carbohydrate / 152g protein / 74g lipids


vegetable vegetarian dishes

A vegetarian diet, avoiding any animal flesh, is compatible with intense athletic activity and bodybuilding practice. Faced with the possibilities offered by food and MyProtein, you have at your disposal many solutions to provide your body with the nutrients it needs to move forward and be healthy.

Our articles are purely informative and in no way replace the opinion of a medical expert. If you have health problems, consult a healthcare professional before taking any dietary supplement or drastically change your diet.

Vegetarian diet to lose weight or gain mass
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