Proteins is an essential part of muscle building process and the primary building blocks of the body.  High Protein helps to build tissues like muscle, tendon, organs, and skin. Moreover, it also facilitates growth of other molecules vital to life such as hormones, enzymes, and various brain channels. Protein is most important for bodybuilders who follow intense workout routines. It helps their body recover after a workout session. For vegetarian bodybuilders, especially, proteins are very important for increasing muscle mass and getting bulky. Let’s learn more about high protein vegetarian diet benefits for bodybuilders.

You can read more about : Best Vegan Protein Powder.

Protein- An Integral Part of Vegan Bodybuilding

Have we ever asked ourselves that why so many bodybuilders prefer high protein diet or protein shakes for that matter?Basically, protein plays an important role in the production of muscles. Protein also facilitates growth of hormones, enzymes, cellular messengers, nucleic acids, and immune-system components. In the absence of adequate protein, our bodies cannot put together the structures that make up every cell, tissue, and organ. Neither can it generate the biochemical substances needed for cardiovascular function, muscle contraction, growth, and healing.

Benefits of High Protein Vegetarian Diet:

More Muscle Plus more Strength

We must be aware of the fact that muscle tissue is primarily composed of high protein. Therefore, it doesn’t come as a surprise that a high protein diet helps you build muscle tissue faster. Naturally, with more muscle you get increased level of strength. During a rigorous workout routine, you are making muscles on the one hand and you are simultaneously damaging and breaking down muscle tissue. This calls for the initiation of a process known as “Protein Synthesis” in which the body creates (synthesizes) new muscle to replace and add to the damaged tissue. Moreover, any exercise, resistance training specially, increases the protein needs of our body and in turn helps you build more muscle and strength.

More Fat Loss and Leaner Body

Have you ever thought of getting leaner? Eventually your goal isn’t just “weight loss” rather it’s a fat loss. Basically, that is our goal, to lose fat and not muscle. Various researches clearly show that a high protein vegetarian diet is equally good in losing fat faster and preserving muscles as it happens to be low on calories and carbs.

You don’t Starve on a High Protein Diet

Reducing your weight through starving or cutting down on calories is always a taxing task. On the contrary, high protein diet reduces your craving for junk food and you feel fuller for long. Moreover, various researches have stated that increasing protein intake decreases your appetite through several mechanism including favorably altering hormones related to hunger and fullness.

Prevents Aging

As we grow old we can’t use protein as efficiently as younger ones and thus, need significantly more protein. Due to this reason a high protein diet is an effective way to help mitigate or even prevent the effects of sarcopenia (degenerative loss of muscle associated with aging). If elderly people combine it with resistance training then even they can achieve significant amount of muscle gain as well.

Losing Out on Muscle Mass – The Biggest Drawback of a Low Protein Diet:


  • It is important to note that the largest reservoir of protein are definitely your muscles. When the dietary supply of protein is short then the body tends to take protein from skeletal muscles for preservation of more important tissues and body functions. This results in muscle wastage due to insufficient levels of protein. Protein is so important that even a moderate protein insufficiency may cause muscle wasting.For bodybuilders, it is no less than a nightmare as their primary goal is to increase muscle mass not to waste it.
  • Lower level of protein intake also leads to weakening of bones and increases the risk of fractures. A study on postmenopausal health outcomes in women found that a lower protein intake was associated with higher risk of hip fractures. It would be interesting to know that a recent hip fractures study shows that 20 grams of protein supplements per day for half a year slowed bone loss by 2.3%.
  • Lower amount of protein intake leads to increase in your appetite as your body attempts to restore your protein status. Increased appetite, obviously, leads to obesity and various health problems. This is absolutely a destructive factor for bodybuilders.


Other Disadvantages

  • Lesser protein intake also leads to Edema, which is characterized by swollen and puffy skin, and is a classic symptom of kwashiorkor.
  • Protein deficiency also leads to fatty liver. Why it occurs in cases of protein deficiency is unclear, but studies suggest that an impaired synthesis of fat-transporting proteins, known as lipoproteins, may contribute to the condition.
  • Protein deficiency often leaves its mark on the skin, hair and nails, that are largely made of protein.
  • Lower protein intake severely affects your immune system. Impaired immune function may increase the risk or severity of infections.

The best High Protein Vegan Meal Plan for You

Meal 1: 8 am


2/3 cup

Milk (Soy)

2 cups



Meal 2: 11 am


4 oz.


2 slices

Whole wheat bread

2 slices

Peanut Butter




Meal 3: 2 pm

Whole Wheat Bread

2 slices



Protein Shake (Soy)

20 g

Protein Bar


Meal 4: 4 pm

Rice cake


Soda Organic




Meal 5: 6pm


6 oz



Burger Patty (with cheese)


Meal 6: 10 pm

Peanut Butter

2 tbsp

Protein shake (Soy)

20 g

Protein Bar


Cheat Meals

In the off-season do not force yourself to avoid foods that you crave or feel like having. Soy ice cream can be among your top priorities.

Remember that when you are having cheat food, moderation is the key. Take the time to enjoy each bite and the flavor to allow your brain sufficient time to find comfort in the taste


Tips to Remember:


  • It should be noted that if you are following an intensive workout routine, then have your meal 30 minutes before your workout and between 30 minutes to 2 hours after your workout is the best time for most important meals. These meals are quite critical for maximizing growth. This factor is important to maintain your energy levels in following a rigorous workout session.
  • Sometimes bodybuilders don’t follow their nutritional program as dedicatedly as they are required to. This negatively affects their drive to have a perfect physique.
  • Although it is important that you have to consume more calories than you need for body weight maintenanceand to add quality muscle mass.But, at the same time if you eat beyond certain threshold you will be adding excess body fat.
  • Eating too less also drains your energy faster in the gym. We need to have a balance diet to maintain our levels and to be shredded at the same time.