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Out How You Can Build Muscle & Lose Fat By Eating Plants
Vegan
bodybuilding and plant-based fitness are becoming more popular
every day.
Contrary
to the outdated paradigm of traditional bodybuilding, going meat-free doesn’t
mean you can’t build muscle or achieve your fitness goals. Instead, science is
showing that eating a plant-based diet might be one of the best
ways to reach them faster.
Although
the mainstream fitness community seems to believe that bodybuilders must
consume copious amounts of “superior” animal protein to bulk up, countless
vegan bodybuilders have developed strong, sexy physiques while eating only plant-based foods.
If
you’re a looking to build more lean muscle by way of a vegan bodybuilding diet,
this article is the resource you need to get started.
Why
Simply Cutting Out Meat Isn’t Enough
For
the vegan novice, it’s easy to think that all it takes to gain the abs of your
dreams is to cut out eggs and cheese in favor of cherished snack foods instead. However, this style
of diet is more like to add on flab than fabulous muscle tone. To bulk up with
veganism, you’ll need to follow a healthy, whole foods diet that gives your
body exactly what it needs to thrive.
Crafting
a vegan bodybuilding diet that works for you isn’t rocket science,
but it does take some basic knowledge, motivation, and attention to detail. In
this article, I will demystify the vegan bodybuilding meal plan and bikini
competition diet and break it down into its most essential elements.
Beyond the myths and the hype, here’s what bodybuilders should know about
building muscle the vegan way.
Vegan
Bodybuilding Diet - Guidelines for Vegan Bodybuilding Nutrition
Starting
a vegan bodybuilding routine isn’t as tricky as you might expect. The good news
is that the core bodybuilding diet guidelines are the same for vegan and
omnivores alike. In fact, the only difference is that all of the protein
sources in a vegan diet are non-meat, non-dairy, and are free from animal by-products.
Below
are ten tips for following a healthy, highly effective vegan bodybuilding diet.
1.
Get Sufficient Calories
When using a
vegan bodybuilding diet, getting enough calories is critical.
An
average plant-based vegan diet has a much lower calorie
content than a conventional diet, meaning vegans should closely monitor their
levels. If you don’t consume enough calories, your body can shift into a
catabolic state, meaning it devours itself for energy. The larger the calorie
deficit, the more your body will fuel itself on existing muscle tissue instead.
In other words, without consuming enough calories your hard-earned muscle mass
will slowly waste away.
For
peak form, bodybuilders should strive for 15 to 20 calories per pound of
bodyweight, and then adjust that number based on noticeable gains or losses at
the gym.
2.
Keep Your Protein Levels High
Of
the three macronutrients (protein, carbohydrates, and fats) the one that seems
to matter most to bodybuilders is protein. This sometimes leads to stress for vegan
athletes. Will your diet provide enough protein to keep you bulking up? The
answer is yes, so long as you track your levels.
Any
fitness dietary plan needs to contain a full menu of proteins from a variety of
sources. For instance, experienced vegan bodybuilders can combine multiple
protein powders derived from hemp, brown rice, and peas to form complete
proteins.
There
are plenty of ways to get the protein you need on a vegan diet. Dozens of
delicious options for vegan protein sources abound, many of which are
complete proteins. Examples include peanut butter sandwiches on Ezekiel bread,
quinoa, hummus, and chia.
Tempeh
is one of the most overlooked sources of vegan protein, but once you try it a
few times, you may prefer it over tofu. Chickpeas and other legumes can provide
a filling, low-fat source of protein and carbohydrates.
Need
Meals on the Go? Turn Towards Vegan Protein Powders!
Let’s
be real. Eating a vegan diet is not always convenient, especially when
traveling or dining out. And even when you have the good fortune of finding a
vegan meal, it’s usually not as high as necessary in vegetarian proteins.
Even
so, there’s no real reason to stress about finding convenient protein. With the
explosion of vegan protein powder options today, it’s easier
than ever to have access to on-the-go protein!
Consuming
two to three protein shakes a day will dramatically boost your protein intake,
without excessive carbs. This is what helped me dial in my macros and
turned my muscle building game around.
Best
of all, protein powders are cost effective. Look for powders that are sourced
with multiple proteins to better ensure the spectrum of amino acids
needed for muscle growth.
3.
Keep Omega 3 Levels High with Flax Seed Powder
Bodybuilders
and athletes know that getting enough omega-3s is critical.
Consuming
a lot of plants can get us close to the amount of omega-3s a vegan athlete
needs, but supplementing for good measure is a good idea.
For
this reason, ground flax is the perfect omega 3 source for your diet. It has a
fantastic fiber profile and can be easier on the digestive system than flax
seed oil. To experience the best results, you can take ground when you wake up,
after training, and before bed.
4.
Take Vegan BCAA
Vegan
BCAA can help protect your muscles from the catabolic effects of a
low-calorie diet and can help you gain mass. According to a 2010 study
published in Med Science Sports Exercise, BCAA reduces muscle soreness after intense
training.
What
Is BCAA?
The branched-chain
amino acids (BCAA) are leucine, isoleucine, and valine. They are considered
essential amino acids because human beings cannot survive unless these are
present in a daily diet.
For
the bodybuilding benefits, try taking five to 10 grams of BCAA with breakfast,
five to 10 grams immediately before and after training and five to 10 grams
before bed.
Food
Sources of Vegan BCAA
Most
amino acids come from meat protein sources, and generally speaking, getting
enough aminos and protein is one of the more challenging aspects to
bodybuilding as a vegetarian.
Here
is a quick list of how to get BCAA from protein-rich vegan food
sources:
·
Leucine:
soybeans and lentils
·
Isoleucine:
almonds, cashews, and chickpeas
·
Valine:
peanuts, sesame seeds, and lentils
5.
Stay Away from Spirulina for B12
One
of the biggest misconceptions in vegan bodybuilding circles is that spirulina
contains significant B12. While this is true in a way, it’s not useful to us.
(Spirulina
is a biomass of cyanobacteria (blue-green algae) that can be consumed by humans
and animals. It is used as a dietary supplement for human consumption and also
as a feed supplement
in the aquaculture, aquarium,
and poultry industries)
It
turns out that spirulina and tempeh contain mostly analogs of B12. Herbert
[1988] reports that tests on tempeh, a fermented soy product, and spirulina
revealed that they contained almost no true B12.
The
problem here that this claim has been supported by lab tests for B12 based on
the USP (U.S. Pharmacopeia) assay methods. Unfortunately, as explained in
Herbert et al. [1984] and Herbert [1988], the USP assay method for B12 is
unreliable.
The
presence of analogs, rather than true B12, makes them unreliable sources for
B12.
6.
Consume Nuts for Fuel
It’s
always a smart idea to add these power-packed snacks to your arsenal. Consuming
nuts (and nut butter) provides a long-lasting form of energy. They’re also a
much-needed source of healthy fat.
Because
of how convenient they are to eat, nuts are also a great way to quickly boost
your calorie intake. I carry a bag of lightly salted almonds in my backpack at
all times.
7.
Swap Rice for Quinoa
Rice
is a staple of the vegan bodybuilding diet, so an effective method for boost
your protein and nutritional intake is to simply swap rice for quinoa.
Quinoa
has higher quality protein and is a complete source of protein, whereas brown rice
is not. Quinoa is gluten-free and contains calcium, B-vitamins, iron,
magnesium, phosphorus, potassium, vitamin E, and fiber.
Even
better, quinoa tastes (and feels) similar to brown rice and should leave your
taste buds just as satisfied.
8.
Choose Healthy Drinks
There’s
no reason to fill your body with unnecessary calories from sugary drinks. I
keep things simple with coffee, tea, water, and protein shakes and
drink roughly 2.0 to 2.5 liters of fluids each day. One way I gauge if I’m
drinking enough fluid is that I make sure that my urine is pale yellow to
clear.
If
you are getting ready for a bodybuilding, bikini competition or photo shoot,
your fluid needs should go up quite a bit and based on what your trainer
suggests.
9.
Utilize Vegan Bodybuilding Supplements
No
conversation about a bodybuilding diet would be complete without talking about
supplements. Nutritional supplements have become practically a requirement for
competitive bodybuilders these days, and the industry has shown few signs of
trending away from them.
Rice
protein and hemp protein are excellent sources of vegan protein that can easily
replace whey and other animal-sourced products in shakes. But ultimately,
the best vegan protein powder is made with multiple proteins to
ensure the spectrum of amino acids needed to build muscle.
Garden
of Life, Vega, and PlantFusion produce some excellent protein blends that skip
the meat and go straight for the muscle.
10.
Address Deficiencies Before They Become Damaging
When using a
vegan bodybuilding diet, getting sufficient nutrients is critical.
It’s
a good idea to vary the foods in your diet, as this will help prevent nutrient
deficiencies.
This
goes without saying for any bodybuilder. Also, keeping lots of variety in your
diet makes eating more enjoyable.
Pay
special attention to these common vegan deficiencies:
·
Protein
·
Calories
·
Iron
·
Iodine
·
Omega-3
Fatty Acids
·
Vitamin
B12
·
Vitamin
D
·
Calcium
·
Zinc
If
you’re feeling that your body is low on one or more of these nutrients, make
sure to start taking a nutritional supplement that will get you back on track.
Vegan
Bodybuilding Diet - Vegan Diet Plan Tips
Beyond
the kinds of food you eat, the amount, timing, and way you eat it will make a
difference in how fast you hit your bodybuilding goals. Below are some tips for
getting the most out of your food so that you can put it to work for you.
1.
Eat Directly Before and After Workouts
Many
vegan bodybuilders focus on main meals and don’t pay much attention to the
snacks in between them. This is a mistake. Snacks are immediate sources of
energy for your workouts and your recovery, and the snacks you choose at
specific times make a huge difference in your performance and how you feel
later on.
The
best pre- and post-workout snacks are a healthy mix of protein and
carbs. Light carbs like bananas, dates, and apples are great before your
workout. When you’re done at the gym, enjoy a pick me up of carrots with hummus
or protein shakes with vegan protein powder.
2.
Monitor Your Body Weight and Body Fat
Since
most vegans are concerned with lean muscle mass and not losing it, be sure take
effective measurements.
This
means you should be regularly measuring your body fat levels and comparing it
to overall body weight in order to achieve a more accurate assessment of your
progress in the gym than stepping on the scale alone.
3.
Keep a Food Journal
The
key to your success in adopting a vegan bodybuilding diet is not necessarily
food intake – it’s about having an accurate awareness of what you eat.
Human memory alone is not a reliable source for this kind of awareness.
Instead, you need to take meticulous notes in a food journal.
To
keep a proper food journal, you need to write down every sip of water and every
crumb of food you consume throughout the day. Anything less is wasting your
time. While it may seem like a pain at first, the process becomes effortless
after a few days.
As
a beginning vegan bodybuilder, you’re flying blind in a storm without this
information. It’s simply too easy otherwise to have a misleading impression of
what you’re actually eating and what’s actually working.
Sample
Vegan Bodybuilding Meal Plan
Ideally,
a vegan bodybuilding diet plan consists of 5-6 smaller meals. This gives your
body a timely and consistent supply of nutrients for muscle repair and growth.
It also keeps blood sugar levels more balanced.
Here
are two days of sample meal plans to get you started for the week. Each one is
packed with power and 100% vegan.
Meal
Plan Day 1
·
Breakfast
Vegan
protein shake, banana, 2 tablespoons of natural almond butter
·
Mid-morning
Bowl
of lentil soup, cucumber salad with cherry tomatoes and avocado, 1 baked sweet
potato
·
Lunch
Veggie
burger, kale salad with handful of pumpkin seeds, apple
·
Post-Workout
Edamame
& quinoa wrap with sweet ginger dressing, banana, vegan protein shake
·
Dinner
Veggie chili
·
Before
bed
Vegan
protein shake, 1 tablespoon of natural almond butter
Meal
Plan Day 2
·
Breakfast
Bowl
of steel-cut oatmeal, vegan protein shake
·
Mid-morning
Apple,
handful of grapes, handful of strawberries, 1 cucumber
·
Lunch
Large
salad with mixed greens
Mixed
beans with artichokes and sprouts
Vegan
protein shake
·
Post-Workout
Celery
sticks with natural almond butter
·
Dinner
Veggie
burrito with quinoa, beans, and avocado
Small
side salad with mixed greens
·
Before
bed
Vegan
protein shake, mixed nuts
Tying
It All Together
No
matter which foods you settle on for your daily meals, it’s important to make
sure that you’re getting plenty of variety to supply your body with a full
array of muscle-building nutrients and protein sources.
With
these meal plan recommendations and diet plan tips in mind, you should be more
than equipped to start planning your healthy vegan meals. The overwhelming
health and fitness benefits of a plant-based diet are undeniable, so now is the
time to give vegan bodybuilding everything you’ve got!
For
more ideas about vegan bodybuilding diet, watch this video - VEGAN MEAL PREP FOR MUSCLE | EASY HIGH
PROTEIN MEALS
Author
Bio:
Chris
Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.
V3 Vegetarian Bodybuilding System is a mixture of science and author’s
advice, providing users
with optimal diet and exercise. This system is designed for vegans and
vegetarians only.
A
lot of research has been put in this program. Furthermore, a lot of
professional bodybuilders and athletes tried and tested the program, praising
its progressiveness and efficiency.
The
program is about taking control of your own body and health according to your
potential and needs. And worry not; you’ll get plenty of proteins with this
system. It will boost you with energy, and you’ll feel just a strong as any
carnivore would (perhaps even stronger, depending on how much you invest in
your exercise). It avoids vitamins deficiency and provides you with a lot of
proteins, vitamins, minerals, and antioxidants.
Instead
of saying things like “I think a plant-based diet is good for athletes and
bodybuilders,” the V3 Vegetarian
Bodybuilding System claims “I know a plant-based diet is good for
athletes and bodybuilders, and I have results to prove it.”
To
find out more, visit the website at V3 Bodybuilding –
Vegan Bodybuilding Diet
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