The vegetarian diet has ascended among people in terms of popularity as of late as an expanding number of individuals embrace this method of eating for its indicated medical advantages and morals encompassing animal harassment.
It has drawn the attention of not only the general public but also other athletes including jocks.
Out of the multitude of confusions encompassing plant-based eating regimens, the idea that veggie lovers are thin and could not in any way, shape, or form any muscle as a result of their protein deficiency diet is among the most widely recognized ones.
Particularly the individuals who are as of now into a healthy diet dread surrendering dairy items since it could mean losing their well-built muscles.
In this article we will highlight some of these confusions and try to answer the questions like “How to bulk on a vegan diet?” and “How to build muscle as a vegan woman?” and other queries like the best vegan protein for muscle growth.
The first section of the article will be devoted to the various ways in which one can use a vegan diet to build lean muscle and get enough proteins to support their gains.
How to gain muscle on a vegan diet?
One might think that how do vegans build muscle. Well contrary to many people’s opinions, building muscle mass using a vegan diet is not impossible and can be achieved through proper eating habits and rigorous exercise.
Dietary experts have said that dairy products are not the only source of proteins for the human body and there are many other sources by which our body can fulfill its protein requirements.
Thus, proper dieting and exercise aid in the body-building objectives of a person.
One must look into the following points before undertaking and adopting a vegan or veggie-based diet for bodybuilding.
Attention towards the goal
Many people in the fitness industry will laugh at the idea of bodybuilding using a vegan diet but it is the person’s responsibility to ignore these platitudes and move on towards the goal.
One must try not to get discouraged by such individuals and keep working hard.
Also, one must not expect a change in the body immediately after starting the process as the body composition of people differ from each other and some people have to wait for some time to see effective results.
Thus, do not believe in hearsay and keep pushing hard to achieve the goals.
Optimum protein intake
Various fitness heads will criticize the vegan diet for bodybuilding on the account that it does not satisfy the protein needs of the human body.
Bu this is not the case. Even though the vegan diet has lower protein sources as compared to the animal-based diet but it is still enough for the body’s needs.
Doctors recommend 0.8 grams of protein per kilogram each day for a person’s health.
One should also keep in mind that over intake of proteins may hamper the body’s health and may decrease the life expectancy of the person.
Thus, consuming the optimum amount of protein by the means of a well-formed diet goes a long way in increasing muscle mass.
A healthy diet
Many bodybuilders resort to protein shakes and infusions to build up muscle mass. These may prove to be harmful over the long haul and may result in early fatality.
A healthy diet ensures one does not resort to these infusions for the health and salubrious lifestyle of the person.
This healthy diet mainly contains a mixture of foods providing optimum quantities of proteins, carbohydrates, fat, and vitamins essential for the proper working of the human body.
Such a diet usually consists of beans, lentils, peas, rice, spinach, and various other veggies.
Analyze the intake
After adopting a vegan diet for bodybuilding, one should also monitor the various calorie intake and food consumption by him or her to adopt various control measures.
Proper breaks in between meals and drinking plenty of water throughout the day aid in muscle growth of the body.
One should also look for over intake as too much of something is also not good and healthy for the body.
Thus, by properly analyzing and monitoring the calorie intake, one can prevent certain obstacles which may come in the way of a salubrious lifestyle and hamper one’s health.
By doing this, a person can retain and also form muscles using a vegan diet.
Exercise
Perhaps the most important step of all is to exercise regularly. Exercising somewhat makes the vegan diet more effective and is a vital part of bodybuilding.
Do not engage in a hardcore workout from the start. One should always start slowly and work the way up while exercising.
Exercising regularly is the key to increase muscle mass.
If a person cannot see an effective change in the body, he or she should not stop there as body composition is different for everybody.
Some will take less time to build body mass while some take a considerable period of time. Regular exercise with a healthy diet is the key to living a healthy lifestyle.
Thus, the above steps are core in building muscle mass using a vegan diet.
The bottom line is that there is no one source for proteins and avoiding animal-based products does not imply that one will grow up to be weak.
Proper exercise with diet goes a long way in increasing the body mass of a person.
By following the above steps over a considerable period of time will surely reap effective results for a person.
The next section of the article highlights the various sources of vegan protein for bodybuilders on a vegan diet.
The common notion is that people on a vegan diet are deprived of the optimum amount of protein needed for the human body.
We have mentioned the various other sources of protein besides the animal-based products.
How do vegan bodybuilders get enough protein?
Protein is a significant part of everyone’s eating routine and dietary needs. It assumes a vital part in the proper functioning of the human body, including keeping the red blood cells healthy.
Protein also forms an important component of a vegan diet for a bodybuilder.
That is because protein is vital to building and keeping up the bulk and body mass of the body.
Many believe that a vegan diet has very little source of proteins and therefore is avoided by many bodybuilders.
But this is not the case as there are several healthy sources of protein for the human body that come under the vegan dietary plan.
Some of the richest vegan sources of protein are as follows:
- Seeds – like sesame, sunflower, and flax
- Grains – like oats, quinoa, brown rice, and bulgur wheat
- Beans – dried beans, like kidney, dark, and soya
- Nuts and other nut-based products – including peanut, almond, and hazelnut
- Tofu or soya bean curd – condensed soya milk and products
- Pulses – like chickpeas, green peas, and lentils
- Tempeh – produced using fermented soya beans
Thus, we can see how there are many vegan sources of protein for bodybuilders following a vegan diet.
Protein is vital to uphold the body mass of a person and one should look for the optimum intake of the above-mentioned foods.
Now we will highlight some of the vegetarian muscle-building recipes for bodybuilders following a vegan diet.
One should strictly follow the given diet to increase muscle mass and retain the strength of the body after adopting a vegan diet.
Vegetarian muscle building diet plan
While carrying out a vegetarian diet may appear to be very basic, the real issue of it is to consume the various necessities of the body in the right and optimum amount.
The vegan diet followed by a vegan bodybuilder to uphold the muscle mass comprises of various forms of foods, each being a rich source of proteins, fats, carbohydrates, and other vitamins.
To begin with a vegan diet for bodybuilding, one must sketch a dietary plan of about a week to ensure that all the necessary ingredients are present while following the diet. A typical vegan diet consists of various components and food varieties.
In case one is in transition from a conventional dietary plan, it is advisable to gradually move from the conventional plan to the vegan diet and not hastily from one to the other. This can be done by slowly infusing the vegan ingredients into the conventional plan.
The various protein sources have been discussed earlier. Aside from protein, a person also needs carbohydrates, fat, iron, and other vitamins for the proper functioning of the body.
Carbohydrates | Vegan Diet
An optimum amount of carbohydrates must be a part of one’s diet as it produces glucose which thereby provides the body with its energy. Some vegan sources of carbohydrates are as follows:
- Barley
- Whole wheat bread
- Lentils
- Quinoa
- Pasta
- Chickpeas
- Oats
- Black beans
- Brown rice
Fat | Vegan Diet
Fat is also a rich source of energy for the human body. It also adds to the muscle mass of the body. But too much fat increases the calorie intake, which might increase body weight. Some rich sources of fat in a vegan diet are:
- Cashew nuts
- Chia seeds
- Tahini
- Brazil nuts
- Almonds
- Walnuts
- Peanuts
- Flax seeds
- Avocado
Iron | Vegan Diet
Iron is a mineral that is vital in the proper working of the human body as it aids proper blood circulation in the body. Thus, it is also a vital part of bodybuilding. Some of the sources of iron are:
- Spinach
- Lentils
- Kale
- Sesame seeds
- Cashews
- Almonds
- Apricots
- Pumpkin seeds
Calcium | Vegan Diet
Calcium forms an important component in the diet of a bodybuilder as it increases metabolism and thus it influences the rate at which one’s reduces body fat. Some of the vegan sources of calcium are:
- Tahini
- Almonds
- Sesame seeds
- Okra
- Cashews
Vitamin C | Vegan Diet
Vitamin c is responsible for maintaining the iron level in the human body. As iron is vital in the process of bodybuilding, vitamin C also plays a crucial role in the process and thus should be consumed in optimum amounts. Following are some of the sources of Vitamin C:
- Broccoli
- Kiwi
- Orange
- Strawberries
- Potatoes
- Pepper
- Sprouts
The following components comprise the basic ingredients of a typical vegan diet for a bodybuilder and consist of all the necessary fixings important for increasing muscle mass and reduce body fat.
One should not forget to exercise on top of following the given diet as it speeds up the process.
Now we will move on to answer some of the most frequently asked questions from the people regarding this topic.
The most common questions among them are given and answered below.
Frequently Asked Questions (FAQs)
What do vegan bodybuilders eat for breakfast?
A typical vegan breakfast of a bodybuilder comprises of the following things:
- Banana
- Almond milk
- Chia seeds
- Flax seeds
- Salted pumpkin seeds
- Berries
- Granola
- Spinach
- Pineapple
The above ingredients have been advised by various vegan bodybuilders and have proven to be an effective post-workout meal.
How much protein do I need as a vegan?
Protein forms a vital component of a vegan diet for a bodybuilder as it helps increase the muscle mass of the body. While there is no fixed optimum limit for the intake of protein by a person, an estimate can be made.
The recommended dietary intake for people in the age group of 20 to 70 is about 0.8 grams per kilograms (0.8g/kg) of body mass for men and about 0.7 grams per kilograms (0.7g/kg) of body mass for women. This requirement increases with age. For instance, an 85kg male will roughly need about 125g of protein per day to build and keep up the muscle mass of the body.
How can vegans get 100g of protein a day?
To achieve 100 to 120 grams of protein per day one must consume certain vegan foods which are rich in protein. Such items consist of:
- Chia seed pudding
- Scrambled Tofu
- A bowl of oatmeal
- Can of lentil soup
- Some almonds and popcorn
- Seitan and veggies
- Protein pasta and burrito
- Veggie burger
The above items must be consumed over the period of the three courses of meal in required quantities to limit the protein intake to 100-120 g/kg of body mass.
What supplements should vegan bodybuilders take?
Bodybuilding supplements are essential for the intake of certain macronutrients which are not available from any vegan sources.
These supplements are packed with such macronutrients which are formulated using non-animal sources.
These supplements are rich in creatine and vitamin B12.
Some of these supplements are as follows:
Creatine
Creatine helps in muscle contraction during exercise and boosts the energy level in the body. It also helps in the recovery process and improves muscle mass. Thus, creatine supplements can help one perform with higher efficiency.
Vegan Protein Powder
These protein supplements add protein to one’s dietary plan and make up for the protein deficiency in it. Protein helps in increasing muscle mass in the body.
Omega 3
Omega 3 supplements provide the person with essential fatty acids which are generally extracted from flax and chia seeds. These supplements help boost the energy level in the body.
Branched-chain amino acids
This supplement consists of the three most essential amino acids which are used as reserve energy sources during exercise. These include amino acids like valine, leucine, and isoleucine. This supplement helps improve muscle gains in the body.
Vitamin B12
vitamin B12 helps synthesize and metabolize fats and proteins to burn body fat and increase the muscle mass of the body. These supplements are used as vegan sources of vitamin B12 that are not available naturally.
Which fruit is best for muscle gain?
A vegan diet also comprises various fruits which help in increasing the muscle mass of the body.
Some of the most effective fruits for muscle gain are:
- Banana – Rich in carbohydrates
- Kiwi – Rich in vitamin C
- Blueberries – Rich in anti-oxidants
- Avoca – Rich in potassium and other vitamins and minerals
- Watermelon – A good hydrating food and helps in the production of Nitric Oxide (NO)
Final Verdict
Though it may seem too overwhelming to follow such a strict diet and regular exercising, it will be totally worth it in the end.
We have discussed how a vegan diet can also help maintain muscle mass of the body without having to use any animal-based products and other unnecessary infusions.
Thus, nature has a solution to every need of the human body and we must feel privileged.
Thus, one should not believe in such false axioms and resort only to hard work and determination to achieve his/her goal.
Only this is the key to lead a salubrious lifestyle.