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Her mission is to empower and educate people by bringing health matters to life with engaging, evidence-based writing. When she’s not writing, Zia enjoys traveling and chasing after her dogs.</p>\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2021/06/Me-3-Zia-Sherrell.jpg"}}],"medicalReviewers":[{"id":4916,"name":{"display":"Alissa Palladino, MS, RDN, LD, CPT","first":"Alissa","last":"Palladino, MS, RDN, LD, CPT"},"userLogin":"apalladino","links":{"website":"https://alissapalladinonutrition.squarespace.com/","facebook":"","linkedin":"www.linkedin.com/in/alissapalladinord","twitter":"https://twitter.com/alissapalladino","instagram":"https://www.instagram.com/akpalladino/?hl=en","tiktok":""},"link":"/reviewers/alissa-palladino-ms-rdn-ld-cpt","type":{"value":"medical_reviewer","label":"Medical Advisor"},"nid":"164690","specialties":[{"name":"Nutrition"},{"name":"Personal Training"}],"guestTitle":"Registered Dietitian Nutritionist","bio":{"text":"<p><span style=\"font-weight: 400;\">Alissa Palladino is a registered dietitian and certified personal trainer based in Atlanta, Georgia. Since 2014, Alissa has worked in a variety of corporate, community, medical, and fitness settings with diverse audiences supporting a range of health conditions and goals. Her focus areas include sports nutrition, weight management, diabetes, high blood pressure/cholesterol, and cardiovascular disease.</span></p>\n<p><strong>Education</strong></p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Yale University, BA</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">New York University, MS</span></li>\n</ul>\n<p><strong>Certifications</strong></p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">American College of Sports Medicine Certified Personal Trainer (ACSM-CPT)</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Registered Dietitian Nutritionist (RDN) by Commission on Dietetic Registration (CDR)</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Licensed Dietitian (LD) by State of Georgia</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">CPR/AED certified through American Red Cross</span></li>\n</ul>\n<p><strong>Professional Accomplishments</strong></p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Completed her dietetic internship at Emory Healthcare</span></li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Health educator at Kaiser Permanente</span></li>\n<li>Nutrition consultant at Atlanta Track Club</li>\n<li>Contract dietitian at Corporate Health Unlimited</li>\n</ul>\n<p><strong>Affiliations</strong></p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"https://www.eatrightgeorgia.org/\"><span style=\"font-weight: 400;\">Georgia Academy of Nutrition & Dietetics (GAND)</span></a></li>\n<li style=\"font-weight: 400;\"><a href=\"https://www.eatrightatlanta.org/\"><span style=\"font-weight: 400;\">Greater Atlanta Dietetic Association (GADA)</span></a></li>\n<li style=\"font-weight: 400;\"><a href=\"https://www.eatright.org/\"><span style=\"font-weight: 400;\">Academy of Nutrition & Dietetics</span></a></li>\n<li style=\"font-weight: 400;\"><a href=\"https://www.shpndpg.org/home\"><span style=\"font-weight: 400;\">Sports and Human Performance Nutrition (SHPN)</span></a></li>\n<li style=\"font-weight: 400;\"><a href=\"https://www.cvwell.org/home\"><span style=\"font-weight: 400;\">Cardiovascular Health and Well-being (CV-WELL)</span></a></li>\n<li style=\"font-weight: 400;\"><a href=\"https://www.wmdpg.org/home\"><span style=\"font-weight: 400;\">Weight Management Dietetics Practice Group</span></a></li>\n</ul>\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.greatist.com/wp-content/uploads/2022/01/Alissa-Palladino-500x500-Bio.png"}}],"id":"gr-637732","updateReason":[],"editor":"Lianna Bass","factCheckedBy":"","factCheckers":[],"articleHistory":{"2024-08-31":{"updateReason":[],"authors":"Zia Sherrell, MPH","editor":"Lianna Bass","medicallyReviewedBy":"Alissa Palladino, MS, RDN, LD, CPT"}},"articleDates":{"factChecked":{"date":null,"display":""},"medicallyReviewed":{"date":1725101726,"display":"August 31, 2024"},"published":{"date":1725101726,"display":"August 31, 2024"},"lastUpdates":{"date":1725101726,"display":"August 31, 2024"},"modified":{"date":1725129199,"display":"August 31, 2024"}},"type":"healthfeature","language":"en"},"cesData":{"metaDescription":"Discover top tips for vegetarian bodybuilding to help you build muscle and achieve your fitness goals.","title":"Vegetarian Bodybuilding: 4 Tips to Build Muscle","iab_tag_tier_1":["212"],"iab_tag_tier_2":["212"],"mpdTags":[{"confidence":0.540535598172982,"type":"topic_level_1","value":"health"},{"confidence":0.2869240200134209,"type":"topic_level_2","value":"nutrition_and_body_image"},{"confidence":0.4075263491824637,"type":"topic_level_3","value":"diet_and_weight_loss"},{"confidence":0.7755276210605295,"type":"topic_level_4","value":"protein"},{"confidence":0.3037019074867891,"type":"entity","value":"protein"}]},"relatedStories":false,"wellness":false,"infiniteScroll":true,"infScrollArticles":[{"title":["Powerlifter vs Bodybuilder: Understanding Their Key Differences"],"text":["Discover the key differences between powerlifter vs bodybuilder. 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data-article-body="0" class="css-cyl08g"><div class="css-z468a2"><h1>Vegetarian Bodybuilding: 4 Tips to Build Muscle</h1><div data-preamp="social-proof-lessons"></div><div data-testid="byline"><section data-testid="byline" class="css-9f9mfm"><div class="css-1q67gt9"><div class="css-xc63cd"><img src="//i0.wp.com/post.greatist.com/wp-content/uploads/2022/01/Alissa-Palladino-500x500-Bio.png?w=105&h=105" alt=""/></div></div><div><span><span>Medically reviewed by <a class="css-q7lbnd css-bmt0mt" href="https://greatist.com/reviewers/alissa-palladino-ms-rdn-ld-cpt">Alissa Palladino, MS, RDN, LD, CPT</a>, <span>Nutrition</span>, <span>Personal Training</span></span></span> — <span><span><span><span>Written by <a class="css-q7lbnd css-bmt0mt" href="https://greatist.com/authors/zia-sherrell">Zia Sherrell, MPH</a></span></span></span></span> <span> on August 31, 2024</span></div></section></div><div><article class="article-body css-d2znx6 undefined"><div class="css-12va8w7"><span style="font-size:0;line-height:0"></span><div></div><span style="font-size:0;line-height:0"></span><div><div><p class="css-1rj5f61">Ready to bulk up without biting into a single steak? Vegetarian bodybuilding is here to prove that you can get swole on a plant-based diet.</p></div></div><div><p>First off, let’s clear up a myth: vegetarian bodybuilders are real! You don’t need chicken breasts or salmon to get ripped. Many vegetarian and vegan bodybuilders have shown you can build muscle and lean without meat.</p></div><div><div data-preamp="serena-chatbot"></div></div><div><p>It might be a bit trickier, but you can achieve great results with the proper planning and knowledge. So, get ready to learn how to master vegetarian bodybuilding!</p></div><div><div><figure class="css-yhe8zq"><span class="css-rwmw5v"><span class="css-mjp0j9"><picture class="css-16pk1is"><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2024/08/Kettlebell-Hold-Female-1296x728-Header.jpg 750w" media="(min-width: 1190px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2024/08/Kettlebell-Hold-Female-1296x728-Header.jpg 750w" media="(min-width: 990px)"/><source srcSet="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2024/08/Kettlebell-Hold-Female-1296x728-Header.jpg 879w" media="(min-width: 768px)"/><img src="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2024/08/Kettlebell-Hold-Female-1296x728-Header.jpg" alt="kettleball" class="css-1jytyml"/></picture></span><hl-share-overlay class="css-18moxll"><a class="icon-hl-pinterest css-14ku24j" target="_blank" rel="noopener noreferrer nofollow" data-event="Any Page|Image Pinterest Click|Icon Clicked" data-element-event="OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|" href="https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Fhealth%2Fvegetarian-bodybuilding&media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2024%2F08%2FKettlebell-Hold-Female-1296x728-Header.jpg&description=Vegetarian%20Bodybuilding%3A%204%20Tips%20to%20Build%20Muscle" title="Share on Pinterest" data-pin-custom="true" data-share-url="https://media.post.rvohealth.io/wp-content/uploads/sites/2/2024/08/Kettlebell-Hold-Female-1296x728-Header.jpg"><span class="css-8yl26h">Share on Pinterest</span></a></hl-share-overlay></span><figcaption class="css-j7fud2">ilbusca/Getty Images</figcaption></figure></div></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline2__slot" data-adbridg-ad-class="inline2__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><h2><div><a class="chartbeat-section" name="4-Must-know-tips-for-crushing-it-as-a-vegetarian-bodybuilder">4 Must-know tips for crushing it as a vegetarian bodybuilder</a></div></h2><span style="font-size:0;line-height:0"></span><div><p>Building muscle on a vegetarian diet isn’t rocket science, but it requires some know-how. Here are some tips to keep you on track.</p></div><div><h3>Tip 1: Prioritize protein (duh)</h3></div><div><p>Let’s face it: <a href="https://greatist.com/eat/high-protein-foods-that-are-unexpected#1" class="content-link css-q7lbnd">protein</a> is the MVP for muscle building and is even more critical when you’re vegetarian. Aim for around <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6680710/" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">1.6 – 2.2 g/kg/day</a>. In other words, aim for 0.73 to 1 gram per pound of body weight per day. For example, if you weigh 150 pounds, this would mean you should consume about 110 to 150 grams of protein each day. </p></div><div><p>If that seems like a lot, don’t fret — there’s a smorgasbord of plant-based proteins to fuel your workouts and keep those muscles fed. </p></div><div><p>Instead of steak, chicken, and turkey, think of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8804093/" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">the following</a>:</p></div><div><ul><li>tofu</li><li>tempeh</li><li>lentils</li><li>chickpeas</li><li>quinoa</li><li><a href="https://greatist.com/eat/high-protein-nuts" class="content-link css-q7lbnd">nuts</a></li><li>seeds</li></ul></div><div><p>And hey, don’t forget about dairy and eggs if you’re a lacto-ovo vegetarian. These can be total game-changers in your diet.</p></div><div><h3>Tip 2: Eat frequently and mind your macros</h3></div><div><p>If you’re serious about gains, it’s not just about what you eat but also how often you eat. </p></div><div><p>Double-check that you get enough calories throughout the day to support muscle growth. Keep an eye on your macros — <a href="https://greatist.com/health/protein" class="content-link css-q7lbnd">protein</a>, carbs, and fats — because getting the balance right is crucial to maximizing your results.</p></div><div><p>For optimal muscle growth, it’s not just the total amount of protein you consume daily that matters but also how you distribute it throughout the day. To best support muscle growth and repair, aim to consume protein at each meal and snack, roughly every 3–4 hours. Your initial reference touches on this, but here are some additional resources for more information.</p></div><div><h3>Tip 3: Get creative with your meals</h3></div><div><p>Sure, chicken and rice are out, but who says vegetarian meals have to be boring? </p></div><div><p>There’s a metric sh*t ton of delicious and protein-packed vegetarian recipes out there. Consider these options:</p></div><div><ul><li><a href="https://greatist.com/eat/lentil-recipes" class="content-link css-q7lbnd">lentil stews</a></li><li><a href="https://greatist.com/eat/indian-chickpea-curry-spinach#1" class="content-link css-q7lbnd">chickpea curries</a></li><li>tempeh stir-fries</li><li>quinoa bowls</li><li><a href="https://greatist.com/eat/black-bean-veggie-burgers#1" class="content-link css-q7lbnd">bean burgers</a></li><li>tofu scrambles</li></ul></div><div><p>Not only are these meals muscle-friendly, but they’ll also keep your taste buds happy. Win-win, right?</p></div><div><h3>Tip 4: Supplement smartly</h3></div><div><p>Sometimes, food alone might not cut it. That’s where supplements come in. There’s strong <a href="https://www.fda.gov/food/dietary-supplements/information-consumers-using-dietary-supplements" target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">evidence</a> that creatine supplementation helps with muscle building, and it offers even more benefits for vegan athletes compared to those who eat meat.</p></div><div><p>Consider adding a high-quality <a href="https://greatist.com/eat/soy-protein-powder-benefits" class="content-link css-q7lbnd">plant-based protein powder</a> to your routine, especially after workouts when your body needs protein the most. </p></div><div><p>Also, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11124153/#:~:text=Inadequate%20vegetarian%20diets%20may%20lead,creatinine%20%5B6%2C10%5D." target="_blank" rel="noopener noreferrer" class="content-link css-q7lbnd">don’t forget about B12 and iron</a>, which can be tricky to get enough of in a vegetarian diet. A good multivitamin can help fill in the gaps.</p></div><div><p>PSA: It’s important to note that the supplement industry is unregulated. That said, it’s best to recommend third-party verified brands with NSF or Informed Sport certification.</p></div><span class="css-zya54r"></span></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><h2><div><a class="chartbeat-section" name="Vegetarian-bodybuilding-meal-plan">Vegetarian bodybuilding meal plan</a></div></h2><span style="font-size:0;line-height:0"></span><div><p>Meal planning is crucial for any bodybuilder, but it’s essential when you’re going vegetarian. Here’s a sample day to give you some ideas:</p></div><div><ul><li><strong>Breakfast</strong>. Oatmeal with almond butter, chia seeds, and a scoop of plant-based protein powder or a smoothie bowl with blended spinach, frozen berries, and a scoop of plant-based protein powder topped with granola and pumpkin seeds.</li><li><strong>Snack</strong>.<strong></strong>Greek yogurt with mixed nuts and berries, apple slices with peanut butter, and a sprinkle of hemp seeds.</li><li><strong>Lunch</strong>. Lentil soup with a side of quinoa and steamed veggies or chickpea salad wrapped with whole-grain tortilla, mixed greens, and a side of roasted sweet potatoes</li><li><strong>Snack</strong>.<strong></strong>Hummus with carrot sticks, whole grain crackers, edamame, and a small handful of almonds.</li><li><strong>Dinner</strong>. Tofu stir-fry with brown rice, mixed veggies, or stuffed bell peppers with black beans, quinoa, and roasted Brussels sprouts.</li><li><strong>Post-workout.</strong> Smoothie with banana, spinach, plant-based protein powder, almond milk or protein shake with frozen mango, kale, coconut water, and a scoop of plant-based protein powder.</li></ul></div><div class="css-20w1gi"><aside class="css-0 css-0" data-testid="sticky-inline-ad" data-sticky="false"><div><div data-empty="true" class="css-1sq15os"><div class="css-1hjaa0k"><span class="css-zya54r"></span></div><div id="inline7__slot" data-adbridg-ad-class="inline7__slot" data-ad="true" class="css-1t05dkn"></div></div></div></aside></div></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><h2><div><a class="chartbeat-section" name="What-are-the-best-protein-sources-for-vegetarian-bodybuilders">What are the best protein sources for vegetarian bodybuilders?</a></div></h2><span style="font-size:0;line-height:0"></span><div><p>When it comes to protein, variety is your best friend. Here are some of the top sources to include in your diet:</p></div><div><ul><li><strong>Tofu and tempeh.</strong> These soy-based powerhouses are packed with protein and are super versatile in the kitchen.</li><li><strong>Lentils.</strong> Not only are they high in protein, but they’re also loaded with fiber, making them an excellent choice for staying full and satisfied.</li><li><strong>Chickpeas.</strong> Whether in hummus form or roasted as a <a href="https://greatist.com/eat/high-protein-snacks-portable" class="content-link css-q7lbnd">snack</a>, chickpeas are a tasty way to up your protein intake.</li><li><strong>Quinoa.</strong> This ancient grain is a complete protein and a fantastic source of carbs to fuel your workouts.</li><li><strong>Greek yogurt.</strong> Greek yogurt is a protein-rich breakfast or snack option.</li><li><strong>Eggs. </strong>This kitchen staple is a versatile, high-quality protein. Plus, they’re loaded with vitamin D and choline, which boost bone and brain health.</li></ul></div><span class="css-zya54r"></span></div><div class="css-1avyp1d"><span style="font-size:0;line-height:0"></span><h2><div><a class="chartbeat-section" name="Takeaway">Takeaway</a></div></h2><span style="font-size:0;line-height:0"></span><div><p>Who needs steak when you’ve got soy? With the right strategy, your vegetarian diet can fuel some serious gains. </p></div><div><p>Replace meat proteins with a mix of tofu, lentils, and chickpeas, and bench-press those misconceptions right out of the gym.</p></div></div></article><span class="css-zya54r"></span></div><div><div class="css-1k9ym00"><div class="css-uewl2b"><div aria-expanded="false" aria-controls="article-resources" class="css-1dqtdbb" role="button"><p class="css-12jvsp7"><span class="css-1p6d3md icon-hlvideo-minus"></span><span class="css-1p6d3md icon-hlvideo-plus"></span> <span class="css-r1885">4 sources</span><span class="sro">collapsed</span></p></div><div id="article-resources" role="region" class="css-1ugaz02"><ul class="css-va52x2"><li class="css-1ivygmc"><cite><span>Fernandes S, et al. (2024). Exploring vitamin B12 supplementation in the vegan population: A scoping review of the evidence.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11124153/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11124153/</a></cite></li><li class="css-1ivygmc"><cite><span>Iraki J, et al. (2019). Nutrition recommendations for bodybuilders in the off-season: A narrative review.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6680710/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6680710/</a></cite></li><li class="css-1ivygmc"><cite><span>Kaviani M, et al. (2020). Benefits of creatine supplementation for vegetarians compared to omnivorous athletes: A systematic review.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7246861/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7246861/</a></cite></li><li class="css-1ivygmc"><cite><span>Langyan S, et al. (2021). Sustaining protein nutrition through plant-based foods.</span><br/><a class="css-q7lbnd css-1ivue52" target="_blank" rel="noopener noreferrer" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8804093/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8804093/</a></cite></li></ul></div></div><div class="css-i94p2o"><div class="css-hnd0c4"><a class="css-fh1b22">FEEDBACK:</a><a class="css-1olys1n icon icon-hl-frown"></a><a class="css-1olys1n icon icon-hl-smile"></a></div></div><div class="css-17pa3jd"><div class="css-1wfhjx3"><div class="button-wrapper facebook"><a class="css-1olys1n facebook button icon icon-hl-facebook" href="https://www.facebook.com/sharer/sharer.php?u=https%3A%2F%2Fgreatist.com%2Fhealth%2Fvegetarian-bodybuilding%3Futm_medium%3Dsocial%26utm_source%3Dfacebook%26utm_campaign%3Dsocial-sharebar-referred-desktop" rel="noopener noreferrer nofollow" target="_blank" title="Share on Facebook"></a></div><div class="button-wrapper twitter"><a class="css-1olys1n twitter button icon 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</script><script src="https://rvo-cohesion.greatist.com/cohesion/cohesion-tpo.min.js?cDomain=greatist.com" async=""></script><link href="https://c.aps.amazon-adsystem.com" rel="preconnect" crossorigin="true"/><script src="https://c.aps.amazon-adsystem.com/apstag.js" async=""></script><script>module={};__NEXT_DATA__={"buildId":"b53c0674-add8-4b34-b87e-4ab4c5c6478c","props":{"ga":{"k1":"fitness","k2":"weightmanagement","kmeta":"","contentType":"Tabbed Article","author":"Zia Sherrell, MPH","articleType":"regular","sponsoredProgramId":"","articleId":"gr-637732","mainContentCategoryTags":"","publishedDate":"2024-08-31","updatedDate":"2024-08-31","medReviewer":"Alissa Palladino, MS, RDN, LD, CPT","category":"Health","subcategory":"","trackingTerms":"","ek1":"2f59d2db78dae1","contentForm":"Head Term","type":"healthfeature"},"lang":"en","data":{"k1":"fitness","sideEffectsWidget":{},"livedExperience":{},"shareYourExperience":{},"drugSavingsData":null,"comments":[],"topComments":[],"id":"gr-637732","title":["Vegetarian Bodybuilding: 4 Tips to Build Muscle"],"articleHistory":{"2024-08-31":{"updateReason":[],"authors":"Zia Sherrell, MPH","editor":"Lianna Bass","medicallyReviewedBy":"Alissa Palladino, MS, RDN, LD, CPT"}},"updateReason":[],"isFeature":false,"isPaidMedia":false,"isEditorialPaidMedia":false,"isTransactionalPaidMedia":false,"authors":[{"id":1552,"name":{"display":"Zia Sherrell, MPH","first":"Zia","last":"Sherrell, MPH"},"link":"/authors/zia-sherrell","type":{"value":"expert","label":"Expert"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp data-pm-slice=\"1 1 []\"\u003eZia Sherrell is a \u003ca class=\"ProsemirrorEditor-link\" href=\"https://www.premiumhealthcontent.com/common-faq-to-a-health-copywriter\"\u003ehealth copywriter\u003c/a\u003e and \u003ca class=\"ProsemirrorEditor-link\" href=\"https://www.premiumhealthcontent.com/about-your-healthcare-copywriter\"\u003edigital health journalist\u003c/a\u003e with over a decade of experience covering diverse topics from public health to medical cannabis, nutrition, and biomedical science. Her mission is to empower and educate people by bringing health matters to life with engaging, evidence-based writing. When she’s not writing, Zia enjoys traveling and chasing after her dogs.\u003c/p\u003e\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2021/06/Me-3-Zia-Sherrell.jpg"},"bioBlurb":{"nodes":["Zia Sherrell is a health copywriter and digital health journalist with over a decade of experience covering diverse topics from public health to medical…"]}}],"medicalReviewers":[{"id":4916,"name":{"display":"Alissa Palladino, MS, RDN, LD, CPT","first":"Alissa","last":"Palladino, MS, RDN, LD, CPT"},"userLogin":"apalladino","links":{"website":"https://alissapalladinonutrition.squarespace.com/","facebook":"","linkedin":"www.linkedin.com/in/alissapalladinord","twitter":"https://twitter.com/alissapalladino","instagram":"https://www.instagram.com/akpalladino/?hl=en","tiktok":""},"link":"/reviewers/alissa-palladino-ms-rdn-ld-cpt","type":{"value":"medical_reviewer","label":"Medical Advisor"},"nid":"164690","specialties":["Nutrition","Personal Training"],"guestTitle":"Registered Dietitian Nutritionist","bio":{"text":"\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eAlissa Palladino is a registered dietitian and certified personal trainer based in Atlanta, Georgia. Since 2014, Alissa has worked in a variety of corporate, community, medical, and fitness settings with diverse audiences supporting a range of health conditions and goals. Her focus areas include sports nutrition, weight management, diabetes, high blood pressure/cholesterol, and cardiovascular disease.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eEducation\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eYale University, BA\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eNew York University, MS\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eCertifications\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eAmerican College of Sports Medicine Certified Personal Trainer (ACSM-CPT)\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eRegistered Dietitian Nutritionist (RDN) by Commission on Dietetic Registration (CDR)\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eLicensed Dietitian (LD) by State of Georgia\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCPR/AED certified through American Red Cross\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eProfessional Accomplishments\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCompleted her dietetic internship at Emory Healthcare\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eHealth educator at Kaiser Permanente\u003c/span\u003e\u003c/li\u003e\n\u003cli\u003eNutrition consultant at Atlanta Track Club\u003c/li\u003e\n\u003cli\u003eContract dietitian at Corporate Health Unlimited\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eAffiliations\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003ca href=\"https://www.eatrightgeorgia.org/\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eGeorgia Academy of Nutrition \u0026amp; Dietetics (GAND)\u003c/span\u003e\u003c/a\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003ca href=\"https://www.eatrightatlanta.org/\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eGreater Atlanta Dietetic Association (GADA)\u003c/span\u003e\u003c/a\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003ca href=\"https://www.eatright.org/\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eAcademy of Nutrition \u0026amp; Dietetics\u003c/span\u003e\u003c/a\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003ca href=\"https://www.shpndpg.org/home\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eSports and Human Performance Nutrition (SHPN)\u003c/span\u003e\u003c/a\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003ca href=\"https://www.cvwell.org/home\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCardiovascular Health and Well-being (CV-WELL)\u003c/span\u003e\u003c/a\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003ca href=\"https://www.wmdpg.org/home\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eWeight Management Dietetics Practice Group\u003c/span\u003e\u003c/a\u003e\u003c/li\u003e\n\u003c/ul\u003e\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.greatist.com/wp-content/uploads/2022/01/Alissa-Palladino-500x500-Bio.png"},"bioBlurb":{"nodes":["Alissa Palladino is a registered dietitian and certified personal trainer based in Atlanta, Georgia. Since 2014, Alissa has worked in a variety of corporate…"]}}],"editors":[{"role":"Editor","name":{"display":"Lianna Bass"}}],"pinterestImage":{"path":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2024/08/Kettlebell-Hold-Female-732x549-Thumbnail.jpg"},"hideFeedback":false,"isMedicare":false,"isBlog":false,"publishSource":"wordpress","isAmpSupported":false,"categories":[{"name":"Health","slug":"health","link":"/health","primary":true,"children":[]}],"language":{"en":"https://greatist.com/health/vegetarian-bodybuilding/","x-default":"https://greatist.com/health/vegetarian-bodybuilding/","current":"en"},"lang":"en","links":[],"colorScheme":"default","isContentSeries":false,"brandCTAs":[],"clusterNavLinks":[],"clusterUrls":[],"clusterLinks":{},"pathingTilesData":{},"pathingCardsData":{},"inArticlePathingCardsData":[],"quantitativeTrustData":{},"isPrependRecipeH2":false,"recipes":[],"hideTabs":true,"tabs":[{"id":"_noHeaderPrefixedContent","title":null,"header":null,"body":[{"tagName":"div","source":"\u003cp class=\"css-1rj5f61\"\u003eReady to bulk up without biting into a single steak? Vegetarian bodybuilding is here to prove that you can get swole on a plant-based diet.\u003c/p\u003e"},{"tagName":"p","source":"First off, let’s clear up a myth: vegetarian bodybuilders are real! You don’t need chicken breasts or salmon to get ripped. Many vegetarian and vegan bodybuilders have shown you can build muscle and lean without meat."},{"tagName":"div","attributes":{"data-preamp":"serena-chatbot"},"source":""},{"tagName":"p","source":"It might be a bit trickier, but you can achieve great results with the proper planning and knowledge. So, get ready to learn how to master vegetarian bodybuilding!"},{"tagName":"div","source":"\u003cfigure class=\"css-yhe8zq\"\u003e\u003cspan class=\"css-rwmw5v\"\u003e\u003cspan class=\"css-mjp0j9\"\u003e\u003cpicture class=\"css-16pk1is\"\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2024/08/Kettlebell-Hold-Female-1296x728-Header.jpg 750w\" media=\"(min-width: 1190px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2024/08/Kettlebell-Hold-Female-1296x728-Header.jpg 750w\" media=\"(min-width: 990px)\"/\u003e\u003csource srcSet=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2024/08/Kettlebell-Hold-Female-1296x728-Header.jpg 879w\" media=\"(min-width: 768px)\"/\u003e\u003cimg src=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2024/08/Kettlebell-Hold-Female-1296x728-Header.jpg\" alt=\"kettleball\" class=\"css-1jytyml\"/\u003e\u003c/picture\u003e\u003c/span\u003e\u003chl-share-overlay class=\"css-18moxll\"\u003e\u003ca class=\"icon-hl-pinterest css-14ku24j\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fgreatist.com%2Fhealth%2Fvegetarian-bodybuilding\u0026media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2Fsites%2F2%2F2024%2F08%2FKettlebell-Hold-Female-1296x728-Header.jpg\u0026description=Vegetarian%20Bodybuilding%3A%204%20Tips%20to%20Build%20Muscle\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2024/08/Kettlebell-Hold-Female-1296x728-Header.jpg\"\u003e\u003cspan class=\"css-8yl26h\"\u003eShare on Pinterest\u003c/span\u003e\u003c/a\u003e\u003c/hl-share-overlay\u003e\u003c/span\u003e\u003cfigcaption class=\"css-j7fud2\"\u003eilbusca/Getty Images\u003c/figcaption\u003e\u003c/figure\u003e"}]},{"id":"4-Must-know-tips-for-crushing-it-as-a-vegetarian-bodybuilder","isCollapsable":false,"header":["4 Must-know tips for crushing it as a vegetarian bodybuilder"],"body":[{"tagName":"p","source":"Building muscle on a vegetarian diet isn’t rocket science, but it requires some know-how. Here are some tips to keep you on track."},{"tagName":"h3","source":"Tip 1: Prioritize protein (duh)"},{"tagName":"p","source":"Let’s face it: \u003ca href=\"https://greatist.com/eat/high-protein-foods-that-are-unexpected#1\" class=\"content-link css-q7lbnd\"\u003eprotein\u003c/a\u003e is the MVP for muscle building and is even more critical when you’re vegetarian. Aim for around \u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6680710/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003e1.6 – 2.2 g/kg/day\u003c/a\u003e. In other words, aim for 0.73 to 1 gram per pound of body weight per day. For example, if you weigh 150 pounds, this would mean you should consume about 110 to 150 grams of protein each day. "},{"tagName":"p","source":"If that seems like a lot, don’t fret — there’s a smorgasbord of plant-based proteins to fuel your workouts and keep those muscles fed. "},{"tagName":"p","source":"Instead of steak, chicken, and turkey, think of \u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8804093/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003ethe following\u003c/a\u003e:"},{"tagName":"ul","source":"\u003cli\u003etofu\u003c/li\u003e\u003cli\u003etempeh\u003c/li\u003e\u003cli\u003elentils\u003c/li\u003e\u003cli\u003echickpeas\u003c/li\u003e\u003cli\u003equinoa\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://greatist.com/eat/high-protein-nuts\" class=\"content-link css-q7lbnd\"\u003enuts\u003c/a\u003e\u003c/li\u003e\u003cli\u003eseeds\u003c/li\u003e"},{"tagName":"p","source":"And hey, don’t forget about dairy and eggs if you’re a lacto-ovo vegetarian. These can be total game-changers in your diet."},{"tagName":"h3","source":"Tip 2: Eat frequently and mind your macros"},{"tagName":"p","source":"If you’re serious about gains, it’s not just about what you eat but also how often you eat. "},{"tagName":"p","source":"Double-check that you get enough calories throughout the day to support muscle growth. Keep an eye on your macros — \u003ca href=\"https://greatist.com/health/protein\" class=\"content-link css-q7lbnd\"\u003eprotein\u003c/a\u003e, carbs, and fats — because getting the balance right is crucial to maximizing your results."},{"tagName":"p","source":"For optimal muscle growth, it’s not just the total amount of protein you consume daily that matters but also how you distribute it throughout the day. To best support muscle growth and repair, aim to consume protein at each meal and snack, roughly every 3–4 hours. Your initial reference touches on this, but here are some additional resources for more information."},{"tagName":"h3","source":"Tip 3: Get creative with your meals"},{"tagName":"p","source":"Sure, chicken and rice are out, but who says vegetarian meals have to be boring? "},{"tagName":"p","source":"There’s a metric sh*t ton of delicious and protein-packed vegetarian recipes out there. Consider these options:"},{"tagName":"ul","source":"\u003cli\u003e\u003ca href=\"https://greatist.com/eat/lentil-recipes\" class=\"content-link css-q7lbnd\"\u003elentil stews\u003c/a\u003e\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://greatist.com/eat/indian-chickpea-curry-spinach#1\" class=\"content-link css-q7lbnd\"\u003echickpea curries\u003c/a\u003e\u003c/li\u003e\u003cli\u003etempeh stir-fries\u003c/li\u003e\u003cli\u003equinoa bowls\u003c/li\u003e\u003cli\u003e\u003ca href=\"https://greatist.com/eat/black-bean-veggie-burgers#1\" class=\"content-link css-q7lbnd\"\u003ebean burgers\u003c/a\u003e\u003c/li\u003e\u003cli\u003etofu scrambles\u003c/li\u003e"},{"tagName":"p","source":"Not only are these meals muscle-friendly, but they’ll also keep your taste buds happy. Win-win, right?"},{"tagName":"h3","source":"Tip 4: Supplement smartly"},{"tagName":"p","source":"Sometimes, food alone might not cut it. That’s where supplements come in. There’s strong \u003ca href=\"https://www.fda.gov/food/dietary-supplements/information-consumers-using-dietary-supplements\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003eevidence\u003c/a\u003e that creatine supplementation helps with muscle building, and it offers even more benefits for vegan athletes compared to those who eat meat."},{"tagName":"p","source":"Consider adding a high-quality \u003ca href=\"https://greatist.com/eat/soy-protein-powder-benefits\" class=\"content-link css-q7lbnd\"\u003eplant-based protein powder\u003c/a\u003e to your routine, especially after workouts when your body needs protein the most. "},{"tagName":"p","source":"Also, \u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11124153/#:~:text=Inadequate%20vegetarian%20diets%20may%20lead,creatinine%20%5B6%2C10%5D.\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"content-link css-q7lbnd\"\u003edon’t forget about B12 and iron\u003c/a\u003e, which can be tricky to get enough of in a vegetarian diet. A good multivitamin can help fill in the gaps."},{"tagName":"p","source":"PSA: It’s important to note that the supplement industry is unregulated. That said, it’s best to recommend third-party verified brands with NSF or Informed Sport certification."}]},{"id":"Vegetarian-bodybuilding-meal-plan","isCollapsable":false,"header":["Vegetarian bodybuilding meal plan"],"body":[{"tagName":"p","source":"Meal planning is crucial for any bodybuilder, but it’s essential when you’re going vegetarian. Here’s a sample day to give you some ideas:"},{"tagName":"ul","source":"\u003cli\u003e\u003cstrong\u003eBreakfast\u003c/strong\u003e. Oatmeal with almond butter, chia seeds, and a scoop of plant-based protein powder or a smoothie bowl with blended spinach, frozen berries, and a scoop of plant-based protein powder topped with granola and pumpkin seeds.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eSnack\u003c/strong\u003e.\u003cstrong\u003e\u003c/strong\u003eGreek yogurt with mixed nuts and berries, apple slices with peanut butter, and a sprinkle of hemp seeds.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eLunch\u003c/strong\u003e. Lentil soup with a side of quinoa and steamed veggies or chickpea salad wrapped with whole-grain tortilla, mixed greens, and a side of roasted sweet potatoes\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eSnack\u003c/strong\u003e.\u003cstrong\u003e\u003c/strong\u003eHummus with carrot sticks, whole grain crackers, edamame, and a small handful of almonds.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eDinner\u003c/strong\u003e. Tofu stir-fry with brown rice, mixed veggies, or stuffed bell peppers with black beans, quinoa, and roasted Brussels sprouts.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003ePost-workout.\u003c/strong\u003e Smoothie with banana, spinach, plant-based protein powder, almond milk or protein shake with frozen mango, kale, coconut water, and a scoop of plant-based protein powder.\u003c/li\u003e"}]},{"id":"What-are-the-best-protein-sources-for-vegetarian-bodybuilders","isCollapsable":false,"header":["What are the best protein sources for vegetarian bodybuilders?"],"body":[{"tagName":"p","source":"When it comes to protein, variety is your best friend. Here are some of the top sources to include in your diet:"},{"tagName":"ul","source":"\u003cli\u003e\u003cstrong\u003eTofu and tempeh.\u003c/strong\u003e These soy-based powerhouses are packed with protein and are super versatile in the kitchen.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eLentils.\u003c/strong\u003e Not only are they high in protein, but they’re also loaded with fiber, making them an excellent choice for staying full and satisfied.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eChickpeas.\u003c/strong\u003e Whether in hummus form or roasted as a \u003ca href=\"https://greatist.com/eat/high-protein-snacks-portable\" class=\"content-link css-q7lbnd\"\u003esnack\u003c/a\u003e, chickpeas are a tasty way to up your protein intake.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eQuinoa.\u003c/strong\u003e This ancient grain is a complete protein and a fantastic source of carbs to fuel your workouts.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eGreek yogurt.\u003c/strong\u003e Greek yogurt is a protein-rich breakfast or snack option.\u003c/li\u003e\u003cli\u003e\u003cstrong\u003eEggs. \u003c/strong\u003eThis kitchen staple is a versatile, high-quality protein. Plus, they’re loaded with vitamin D and choline, which boost bone and brain health.\u003c/li\u003e"}]},{"id":"Takeaway","isCollapsable":false,"header":["Takeaway"],"body":[{"tagName":"p","source":"Who needs steak when you’ve got soy? With the right strategy, your vegetarian diet can fuel some serious gains. "},{"tagName":"p","source":"Replace meat proteins with a mix of tofu, lentils, and chickpeas, and bench-press those misconceptions right out of the gym."}]}],"hasAffiliateLinks":false,"affiliates":[],"propsFor":{"articleResources":[{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC11124153/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11124153/","title":{"tagName":"span","source":"Fernandes S, et al. (2024). Exploring vitamin B12 supplementation in the vegan population: A scoping review of the evidence."}},{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC6680710/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6680710/","title":{"tagName":"span","source":"Iraki J, et al. (2019). Nutrition recommendations for bodybuilders in the off-season: A narrative review."}},{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC7246861/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7246861/","title":{"tagName":"span","source":"Kaviani M, et al. (2020). Benefits of creatine supplementation for vegetarians compared to omnivorous athletes: A systematic review."}},{"displayLink":"ncbi.nlm.nih.gov/pmc/articles/PMC8804093/","link":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8804093/","title":{"tagName":"span","source":"Langyan S, et al. (2021). Sustaining protein nutrition through plant-based foods."}}],"byline":{"authors":[{"id":1552,"name":{"display":"Zia Sherrell, MPH","first":"Zia","last":"Sherrell, MPH"},"link":"/authors/zia-sherrell","type":{"value":"expert","label":"Expert"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp data-pm-slice=\"1 1 []\"\u003eZia Sherrell is a \u003ca class=\"ProsemirrorEditor-link\" href=\"https://www.premiumhealthcontent.com/common-faq-to-a-health-copywriter\"\u003ehealth copywriter\u003c/a\u003e and \u003ca class=\"ProsemirrorEditor-link\" href=\"https://www.premiumhealthcontent.com/about-your-healthcare-copywriter\"\u003edigital health journalist\u003c/a\u003e with over a decade of experience covering diverse topics from public health to medical cannabis, nutrition, and biomedical science. Her mission is to empower and educate people by bringing health matters to life with engaging, evidence-based writing. When she’s not writing, Zia enjoys traveling and chasing after her dogs.\u003c/p\u003e\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2021/06/Me-3-Zia-Sherrell.jpg"}}],"medicalReviewers":[{"id":4916,"name":{"display":"Alissa Palladino, MS, RDN, LD, CPT","first":"Alissa","last":"Palladino, MS, RDN, LD, CPT"},"userLogin":"apalladino","links":{"website":"https://alissapalladinonutrition.squarespace.com/","facebook":"","linkedin":"www.linkedin.com/in/alissapalladinord","twitter":"https://twitter.com/alissapalladino","instagram":"https://www.instagram.com/akpalladino/?hl=en","tiktok":""},"link":"/reviewers/alissa-palladino-ms-rdn-ld-cpt","type":{"value":"medical_reviewer","label":"Medical Advisor"},"nid":"164690","specialties":[{"name":"Nutrition"},{"name":"Personal Training"}],"guestTitle":"Registered Dietitian Nutritionist","bio":{"text":"\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eAlissa Palladino is a registered dietitian and certified personal trainer based in Atlanta, Georgia. Since 2014, Alissa has worked in a variety of corporate, community, medical, and fitness settings with diverse audiences supporting a range of health conditions and goals. Her focus areas include sports nutrition, weight management, diabetes, high blood pressure/cholesterol, and cardiovascular disease.\u003c/span\u003e\u003c/p\u003e\n\u003cp\u003e\u003cstrong\u003eEducation\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eYale University, BA\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eNew York University, MS\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eCertifications\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eAmerican College of Sports Medicine Certified Personal Trainer (ACSM-CPT)\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eRegistered Dietitian Nutritionist (RDN) by Commission on Dietetic Registration (CDR)\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eLicensed Dietitian (LD) by State of Georgia\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCPR/AED certified through American Red Cross\u003c/span\u003e\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eProfessional Accomplishments\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCompleted her dietetic internship at Emory Healthcare\u003c/span\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eHealth educator at Kaiser Permanente\u003c/span\u003e\u003c/li\u003e\n\u003cli\u003eNutrition consultant at Atlanta Track Club\u003c/li\u003e\n\u003cli\u003eContract dietitian at Corporate Health Unlimited\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u003cstrong\u003eAffiliations\u003c/strong\u003e\u003c/p\u003e\n\u003cul\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003ca href=\"https://www.eatrightgeorgia.org/\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eGeorgia Academy of Nutrition \u0026amp; Dietetics (GAND)\u003c/span\u003e\u003c/a\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003ca href=\"https://www.eatrightatlanta.org/\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eGreater Atlanta Dietetic Association (GADA)\u003c/span\u003e\u003c/a\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003ca href=\"https://www.eatright.org/\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eAcademy of Nutrition \u0026amp; Dietetics\u003c/span\u003e\u003c/a\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003ca href=\"https://www.shpndpg.org/home\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eSports and Human Performance Nutrition (SHPN)\u003c/span\u003e\u003c/a\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003ca href=\"https://www.cvwell.org/home\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eCardiovascular Health and Well-being (CV-WELL)\u003c/span\u003e\u003c/a\u003e\u003c/li\u003e\n\u003cli style=\"font-weight: 400;\"\u003e\u003ca href=\"https://www.wmdpg.org/home\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eWeight Management Dietetics Practice Group\u003c/span\u003e\u003c/a\u003e\u003c/li\u003e\n\u003c/ul\u003e\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.greatist.com/wp-content/uploads/2022/01/Alissa-Palladino-500x500-Bio.png"}}],"id":"gr-637732","updateReason":[],"editor":"Lianna Bass","factCheckedBy":"","factCheckers":[],"articleHistory":{"2024-08-31":{"updateReason":[],"authors":"Zia Sherrell, MPH","editor":"Lianna Bass","medicallyReviewedBy":"Alissa Palladino, MS, RDN, LD, CPT"}},"articleDates":{"factChecked":{"date":null,"display":""},"medicallyReviewed":{"date":1725101726,"display":"August 31, 2024"},"published":{"date":1725101726,"display":"August 31, 2024"},"lastUpdates":{"date":1725101726,"display":"August 31, 2024"},"modified":{"date":1725129199,"display":"August 31, 2024"}},"type":"healthfeature","language":"en"},"isCorp":false,"isReference":false,"isPremiumVideo":false,"isStandaloneVideo":false,"isStandaloneRecipe":false,"schemaObj":{"@context":"https://schema.org","publisher":{"@type":"Organization","name":"Greatist","logo":{"@type":"ImageObject","url":"https://www.healthline.com/hlcmsresource/images/frontend-static/greatist_logo_black.png"}},"@type":"Article","headline":"Vegetarian Bodybuilding: 4 Tips to Build Muscle","description":"Discover top tips for vegetarian bodybuilding to help you build muscle and achieve your fitness goals.","keywords":"vegetarian bodybuilding","author":{"@type":"Person","name":"Zia Sherrell, MPH"},"lastReviewed":"2024-08-31T10:55:26Z","url":"https://greatist.com/health/vegetarian-bodybuilding","datePublished":"2024-08-31T10:55:26Z","dateModified":"2024-08-31T10:55:26Z","articleSection":"Health","correction":{"@type":"CorrectionComment","text":"","datePublished":"2024-08-31"},"reviewedBy":"Alissa Palladino, MS, RDN, LD, CPT","primaryImageOfPage":["https://media.post.rvohealth.io/wp-content/uploads/sites/2/2024/08/Kettlebell-Hold-Female-1296x728-Header.jpg"],"thumbnail":["https://media.post.rvohealth.io/wp-content/uploads/sites/2/2024/08/Kettlebell-Hold-Female-732x549-Thumbnail.jpg"]},"hero":{}}},"ampLibs":{},"scrollArticles":[{"title":["Powerlifter vs Bodybuilder: Understanding Their Key Differences"],"text":["Discover the key differences between powerlifter vs bodybuilder. 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And most important, what’s right for you and that precious life you’re putting together.\u003c/p\u003e\n\u003cp\u003eThe Greatist team covers the health and wellness stuff that matters — plus anything else that\u0026#8217;s cool, important, or maybe even life-changing. Our goal is to help you take healthy — or healthy-ish — actions every day to live your best life. We give you the tools. You make the rules.\u003c/p\u003e\n\u003cp\u003eWhether the subject is breakfast, breathing, sex, brain health, or how not to get the flu, you can trust that all Greatist content is evidence-based, science-backed, and expert-approved.\u003c/p\u003e\n"},"avatar":{"title":"","src":""}}],"reviewedByHeader":"Medically reviewed by"},{"title":["6 Ways to Fit Fitness into Your Busy Work Schedule"],"text":["Making room for working out can be tough AF. 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Her mission is to empower and educate people by bringing health matters to life with engaging, evidence-based writing. When she’s not writing, Zia enjoys traveling and chasing after her dogs.\u003c/p\u003e\n"},"avatar":{"title":"","width":500,"height":500,"src":"https://post.greatist.com/wp-content/uploads/sites/2/2021/06/Me-3-Zia-Sherrell.jpg"}}],"reviewedByHeader":"Medically reviewed by"},{"title":["Text Neck Exercises: Simple Moves to Ease Digital Strain"],"text":["Text neck is the neck and back pain from spending too much time looking down at your phone or computer. Here are easy tips to help relieve and prevent…"],"link":"/health/text-neck-exercises","imageAlt":"Text Neck Exercises: Simple Moves to Ease Digital Strain","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2024/08/GRT-female-hair-looking-in-bathroom-mirror-hand-on-neck-732x549-thumb-1.jpg","isNutrition":false,"authors":[{"id":6529,"name":{"display":"Andrew Burlinson","first":"Andrew","last":"Burlinson"},"userLogin":"aburlinson","links":{"website":"","facebook":"","linkedin":"","twitter":"","instagram":"","tiktok":""},"type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":""},"avatar":{"title":"","src":""}}],"reviewedByHeader":"Medically reviewed by"},{"title":["Yoga and Overweight: Health Benefits and Tips for Getting Started"],"text":["Discover how yoga supports wellness and weight management, explore its key health benefits, and get practical tips for starting your yoga practice."],"link":"/health/yoga-and-overweight","imageAlt":"Yoga and Overweight: Health Benefits and Tips for Getting Started","thumbnail":"https://media.post.rvohealth.io/wp-content/uploads/sites/2/2024/08/GRT-female-back-extension-yoga-732x549-thumb-1.jpg","isNutrition":false,"authors":[{"id":440,"name":{"display":"Sarah Garone","first":"Sarah","last":"Garone"},"userLogin":"sgarone","links":{"website":"https://sarahgarone.com","facebook":"","linkedin":"","twitter":"LoveLetter2Food","instagram":"","tiktok":""},"link":"/authors/sarah-garone","type":{"value":"author","label":"Author"},"nid":"","specialties":[],"guestTitle":"","bio":{"text":"\u003cp\u003eSarah Garone is a nutritionist, freelance writer, and food blogger. 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