Vegetarian Diets

A physically active vegetarian needs to pay special attention to their diet. To regenerate muscle and have enough energy to do your workouts, you need to balance your nutritional intake and choose your vegetarian diet wisely. A personalized nutrition guide helps make everything clear.

FizzUp

This article is published by FizzUp, the leader in online fitness training in France and expert in fitness programs, with more than 2.2 million members worldwide. FizzUp is recognized by the French Ministry of Higher Education and Research for its innovations in fitness training program personalization.
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BALANCING NUTRITIONAL INTAKE FOR VEGETARIAN DIETS

Starting a healthy vegetarian diet doesn’t need to be a headache. By definition, if you’re a physically active vegetarian, you exclude meat from your diet but continue to consume eggs, milk, butter and honey, which are all animal products. Because you’ve cut the majority of a food group from your diet, you need to make sure you’re eating a balanced diet. That’s why carbs, protein and fat are so important for vegetarians.

Vegans exclude all animal products. They don’t eat meat, dairy or honey. However, vitamin B12 only comes from animal products. To avoid deficiencies, vegans and vegetarians need to use dietary supplements.

Whether you’re physically active vegetarian or not, it’s important for you to carefully select the foods you eat so that you don’t suffer from any deficiencies. You have to pair different foods in order to get all the carbs, protein and fat you need. Eat a variety of meals that include fruits, vegetables, grains, pulses, nuts and algae. Get examples of fitness meal plans in the FizzUp Nutrition Guide, with over 150 tips and recipes that help you spot all the diet mistakes to avoid.

CARB INTAKE

With regular physical activity, you need to have a high enough carb intake as part of a balanced vegetarian diet.

Better known as “sugar,” carbohydrates are made up of organic compounds that are your primary source of energy. They should account for 55% of your daily intake. Eat whole grains  g during your meals along with pulses for a balanced intake of carbohydrates and protein.

PROTEIN INTAKE

It’s hard to eat a healthy vegetarian diet when you cut almost an entire food group from your eating habits. Even if you aren’t considering starting a high-protein diet, a healthy individual needs 0.8 to 1.2 g of protein per kilogram of body weight per day. If you’re a physically active vegetarian who wants to gain muscle, you’ll need 2 g of protein per kilogram of body weight per day. Try eggs and dairy products, which are excellent sources of protein and some of the best foods to eat for athletic performance.

You’ll find protein in foods such as:

  • Grains and pulses: corn, quinoa, rice, lentils, peas, beans, navy beans (US) / haricot beans (UK), kidney beans, fava beans (US) / broad beans (UK) and soybeans
  • Dried fruits and nuts: walnuts, hazelnuts and almonds
  • Algae

FAT INTAKE

For better recovery after exercise, you need to watch your fat intake. Omega-3 found in olive, walnut or canola oil (US) / rapeseed oil (UK) can help you prevent health problems and improve your athletic performance.

PHYSICAL ACTIVITY AND VEGETARIAN DIETS

There are no restrictions when it comes to exercise if you eat a vegetarian diet. All you have to do is just make sure you get into healthy eating habits to avoid deficiencies, health problems and exhausting your body.

HOW VEGETARIANS CAN GAIN MUSCLE

If your goal is to gain muscle, you need to eat a high-protein diet in addition to following a personalized workout program. It needs to include effective bodyweight exercises to get you dry, sculpted muscles or it can include equipment for bigger, bulkier muscles. You’ll get faster results when you use equipment.

The workout protocols in your program should be right for your goal, current fitness level and physical potential if you want to watch your body transform.

HOW VEGETARIANS CAN LOSE WEIGHT

If your goal is to lose weight, you need to get into healthy eating habits (80% of your results depend on them) and follow a personalized fitness program. When you pair strength training and cardio exercises, your fitness program should help you burn fat and evenly sculpt all your body’s muscles. Short, intense periods of exercise do more to change your body that longer periods of gentler exercise. All you need is 20 minutes of physical activity.

Working out regularly is the key to burning fat fast. You’ll start to see results in just six weeks when you work out only three times a week.

GET RESULTS WITH FIZZUP

Eating a balanced vegetarian diet is vital if you want to get results. Step up your chances of success with a custom workout program and an all-inclusive healthy eating plan. FizzUp brings you free, personalized fitness training for smartphones, tablets and computers that includes a workout program that’s designed with you in mind and a complete nutrition guide. With our no-equipment workouts, you can exercise right at home and at any time of the day that works best for you. Twenty minutes is all you need to get results. With evaluations at the beginning and end of every level, we create a workout program that’s adapted to suit your physical abilities.

You’ll find nutrition tips, tricks and recipes right in your fitness app, making it easy to be a physically active vegetarian.

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