Muscle Building Post Workout Snack - 5 VEGAN SNACK FOODS THAT TASTE GOOD

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

Proteins are the building blocks of muscle – and life!

 

Proteins break down into amino acids that promote cell growth and repair. And it goes without saying that meat, eggs, and dairy are good sources of protein.

 

So where does that leave us vegetarian bodybuilders?

 

It turns out that protein-rich vegan food  is more than sufficient for bodybuilders and fitness enthusiasts to create beautiful physiques. In fact, you can’t beat a whole food, plant-based diet if you are equally interested in sustained vibrant health (versus one-dimensional visual/aesthetic goals).

 

That’s great, but most of us also care about what our food tastes like. Here at VegetarianBodybuilding.com, we are all about providing plenty of appetizing options.

 

Below, you’ll find a few examples. I have also included extra links to more posts with protein-rich foods and recipes.

 

Healthy Vegan Snacks Can Be Tasty

 

“Vegan” is typically thought of as “healthy,” but not always “tasty.” So I’m bringing you the best snacks of all three worlds. Since everyone tends to have a busy schedule, we need access to quick-and-easy snacks to fuel up fast throughout the day. Vegetarian bodybuilders, especially.

 

Easy Vegan Snack Recipes

 

(The first three are weekly staples in my nutritional regiment.)

 

1. Mashed Avocado on Toast

 

Whole grain, vegan sourdough, or rice bread toasted with mashed avocado. This vegan snack is loaded with nutrients, and is great for a pre-workout/post-workout snack with a protein drink. If you like spicy food, add some chili sauce or red pepper flakes to fire it up a little.

 

·         1 large avocado

·         1 radish

·         1 lime, squeezed

·         Flaky sea salt, as needed

 

Instructions:

 

·         Take an avocado, and mash it in a bowl.

·         Spread on toast.

·         Top with thin slivers of radish, flaky sea salt, parsley, and a sprinkle of fresh lime juice.

 

2. Cashew Cream on Toast

 

·         1 cup organic raw cashews (soaked for 2 hours or more)

·         1 tbsp organic maple syrup

·         ¼ cup almond milk (or more, depending on desired thickness)

 

Instructions:

 

·         Rinse your soaked cashews, and place them in a food processor.

·         Add remaining ingredients.

·         Process until creamy.

·         Add more almond milk if needed.

 

3. Hummus with Veggies

 

Hummus is one of my favorite protein-rich vegan snacks. Serve it with celery, carrots, and cucumber, or spread inside some pita bread with cherry tomatoes and sliced cucumbers.

 

4. Spicy Roasted Garbanzo Beans

 

·         2 cans garbanzo beans (washed)

·         1 tbsp cayenne pepper

·         1 tbsp tabasco sauce

·         ½ tsp flaky sea salt

·         1 tsp crushed black pepper

·         ½ tsp each of turmeric, paprika, and garlic powder

·         2 lemons, squeezed

 

Instructions:

 

·         Preheat the oven to 400 degrees.

·         In large bowl, combine turmeric, paprika, garlic powder, cayenne, salt, pepper, tabasco sauce, and lemon.

·         Toss in garbanzo beans, and mix.

·         Place on pan (coated with coconut oil), and bake at 400 degrees for 30 minutes or until crispy golden brown.

·         Remember to rotate the beans for even cooking.

·         Allow to cool, and serve in a bowl.

·         Squeeze some lime on top.

 

5. Snap Peas with Lime and Mint

 

·         1 lb. snap peas, trimmed

·         ¼ fresh mint, chopped

·         2 limes, squeezed

·         Coconut oil, just enough to moisten

·         Flaky sea salt to taste

·         Fresh ground black pepper

 

Instructions:

 

·         Mix the peas and coconut oil together.

·         Mix everything else.

 

Muscle Building Post Workout Snack - MUSCLE-BUILDING BLACK BEAN & QUINOA VEGGIE BURGERS

 
These veggie burgers with 24.5 grams of protein are hearty, and hit the spot after an intense workout.

 

This recipe has a macronutrient ratio that’s ideal for building muscle. If you’re really trying to put on size, wash this down with a protein shake for good measure.

 

I like to use turmeric (curcumin) in vegetarian recipes like this because it’s a powerful anti-inflammatory, and it can help muscle soreness.

 

Serves: 4

 

Ingredients:

 

·         1 (15 oz) can black beans, drained and rinsed

·         1 cup dry quinoa

·         1 large egg, or vegan egg substitute (peas, sorghum)

·         2 tsp coconut oil

·         3 cloves garlic, minced

·         1/2 tsp sea salt

·         2 tbsp tomato paste

·         2/3 cup frozen corn

·         1/2 cup cilantro, chopped

·         1 tsp cayenne (as needed, start with 1 tsp)

·         1 tbsp turmeric

·         1 tbsp black pepper (add to taste)

·         2 tsp ground cumin

·         1/2 cup rolled oats

·         1/4 cup oat flour

·         2 tbsp natural almond butter

·         4 tbsp pumpkin seeds

 

Instructions:

 

Place the quinoa in a small saucepan with 1 cup of water. Set the saucepan over medium-high heat, and bring to a boil.

 

Reduce heat to low, cover the pan, and cook 10-15 minutes until the water is absorbed and quinoa is cooked. Remove from heat. Note: this step can be done ahead of time.

 

Heat the coconut oil in a small pan over medium heat, and add the garlic. Add 1/4 teaspoon of sea salt, and sauté for 5-6 minutes. Place the mixture into a large bowl.

 

Add black beans and almond butter to the bowl, and using a potato masher or fork, mash together until a pasty mixture forms.

 

Stir in the tomato paste, egg, corn, cilantro, turmeric, black pepper, cayenne, cumin, pumpkin seeds, and remaining 1/4 teaspoon of sea salt. Stir in the cooked quinoa, oats, and oat flour until well-mixed.

 

Form the mixture into four equal patties, compacting them well. Place the patties on a baking sheet, cover them with plastic wrap, and refrigerate for at least four hours or overnight.

 

When ready to eat, preheat the oven to 400 F, or heat a griddle to medium-high heat. If baking, coat a baking sheet with coconut oil, and place the patties on the sheet cook 10-12 minutes or until the patties are golden brown and crispy. Carefully flip them over, and cook another 10 minutes. If using a griddle, heat 4-6 minutes per side or until slightly golden.

 

*For added texture and healthy fats, serve patties with slices of avocado.

 

Nutrition Information (per veggie burger): 

 

·         454 calories

·         24.5 g protein

·         60.5 g carbohydrate

·         16.5 g fat

 

Nutrition Information (3 slices of avocado):

 

·         48 calories

·         0.6 g protein

·         2.5 g carbohydrate

·         4.4 g fat

 

To get more ideas about muscle building post workout snack, watch this video - The Best Science-Based Post Workout Meal To Build Muscle (EAT THIS!)

 

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 – Muscle Building Post Workout Snack

 

VEGAN MUSCLE-BUILDING MEAL PLAN DONE RIGHT

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

A shift is starting in mainstream nutrition. Health-conscious bodybuilders and athletes are moving towards vegan diets for building muscle.

 

Vegan bodybuilding is all the rage these days.

 

As concerns over environmental damage, health effects, and animal cruelty associated with factory farming continue to grow, many laypersons, health professionals, and athletes are advocating a shift to plant-based nutrition.

 

Among their ranks are professional vegan bodybuilders like Torre Washington, vegan bikini competitor Samantha Shorkey and former Ms. Bikini Universe Marzia Prince, vegan strongman competitors like world record holder Patrik Baboumiam, and vegan professional athletes like David Carter (defensive lineman – Oakland Raiders). These athletes and others like them are giving us a glimpse at the future of fitness….and the future looks plant-based.

 

Clearly, professional vegan athletes are kicking some serious butt on the world’s stage.

 

Even Arnold Schwarzenegger, the greatest bodybuilder of all time, recently made a statement about how we should try to go part-time vegetarian.

 

If you’re ready to take your bodybuilding to the next level, follow the advice of the pros and give a vegan diet a try. You might be amazed at the difference.

 

The Basics of Vegan Muscle-Building

 

When you look at the facts, a vegan bodybuilding diet makes lots of sense. In fact, it’s not that different from a meat-based bodybuilding plan.

 

To build muscle (or to lose fat), the meal plan for a vegan and a meat-eater are essentially the same in terms of nutrient and caloric intake. It all boils down to dialing in your macronutrient intake to the right ratio, based on your fitness goals (and physical/biological status).

 

Essentially, there are three steps for building muscle mass with vegan foods.

 

First, building muscle requires taking in a protein and caloric surplus (eating more calories than you burn metabolically and through exercise) from healthy whole food sources like fruits, vegetables, whole grains, and beans/nuts.

 

Second, you will also need to create the demand for more muscle through intense weight training.

 

Finally, you will need adequate rest to fully heal and recover (rest is when we technically get stronger).

 

What is a Whole-food, Plant-based Diet?

 

The key to successful veganism isn’t shoving your face with chips and Oreos instead of steak, instead, it’s all about eating a plant-based, whole-food diet filled with all the nutrients your body craves.

 

In essence, a whole-food, plant-based diet is centered on whole, minimally refined plants. It’s a diet based on vegetables, fruits, legumes, and whole grains—and it excludes (or minimizes) meat, dairy, and eggs, as well as highly refined foods like bleached flour, refined sugar, and oil.

 

The key to success with a plant-based diet is knowing your daily macronutrient needs.

 

Planned meals with appropriate macronutrient ratios will build strength and muscle for most bodybuilders and athletes, regardless of their diet. When a variety of whole foods of sufficient quantity is consumed daily, vegetarian bodybuilders easily can meet their macronutrient requirements from plant-based sources.

 

How Many Calories Do I Need?

 

Daily calorie requirements for bodybuilders will vary depending on your age, weight, fitness goals and gender.

 

Here’s an example:

 

Age: 35

 

Sex: Male

 

Height: 6’0”

 

Activity: 5+ days per week

 

Goal: Gain 2lbs of muscle per week

 

This person should consume 4,184 calories.

 

To calculate your daily calories, visit: MyPlate Calculator

 

How Much Fat Should I Consume?

 

Fat is essential for many body functions, including hormone production. A good rule is to consume 0.5 grams (or less) of fat per pound of bodyweight. For our 210lb vegetarian bodybuilder, this means 105g or a little lower is ideal (no lower than 75g or 80g).

 

Again, the goal here is to target whole foods as your source. Fats from nuts, seeds, and especially avocados are ideal.

 

Protein Needs for Vegan Bodybuilders

 

A major concern for many bodybuilders contemplating going vegan is protein. Top athletes frequently worry that plant-based foods won’t provide them with enough, but creating a muscle-building vegan meal plan is easier than you think.

 

People always ask me how I get my protein and then look at me funny when I tell them, “Food.”

 

A vegan diet of dark green, leafy vegetables, fruits, rice, or pasta provides protein levels more than sufficient to add or maintain muscle, although creatine and iron may need to be supplemented. Plant-based protein powders are also high-quality sources of protein and can help fill in the gaps for vegetarian bodybuilders.

 

Consumption of plant protein, as opposed to animal protein, has also been shown to have positive benefits like retarding cancer, reducing atherosclerosis, increasing insulin sensitivity (preventing fat gain), and protecting against degenerative diseases.

 

The idea is to consume more protein-dense whole foods like seeds, nuts, beans, and whole grains. They tend to be the most calorie-dense plant foods, and calories are a precious part of the equation when it comes to vegetarian bodybuilding.

 

Most vegan foods contain protein, and so long as you eat enough throughout the day, you will get all the amino acids required to build muscle. From there, you can simply supplement your protein (and macronutrient) deficit with protein shakes like many other bodybuilders.

 

How Much Protein Do I Need to Build Muscle?

 

To build muscle with a vegan diet, you should start with one gram of protein per pound of body weight. So, if you weigh 210lbs and want to weigh 220lb, try to consume 220 grams of protein daily (your kidneys will be fine).

 

“I know vegan bodybuilders who need more protein, and I know some that need less. It’s about discovering your personal numbers to hit through meticulous journaling.”

 

Keep in mind that the average person who doesn’t train hard and doesn’t put the same physical demand on the body needs much less protein.

 

Should I Use Vegan Protein Powders?

 

Yes, but do your research and be selective.

 

If you sift through some labels, you may notice that some protein powders use ingredients (chemicals, preservatives, etc.) that resemble a science fiction cocktail you would feed an alien. In other words, some protein powders are healthier than others, and the best ones are mostly derived from whole foods with few ingredients that you can’t pronounce.

 

The two vegan protein powders that I use are made by Garden of Life and PlantFusion.

Coping with Common Vegan Nutrient Deficiencies

 

The biggest risk of veganism is vitamin B-12 deficiency, since B-12 is absorbed solely through diet, and for humans, there are no reliable plant sources. Meat, eggs, and dairy products are all sources of B-12, as well as organically grown plants that have been fertilized and therefore “contaminated” with the vitamin-producing bacteria found in manure.

 

With poor B-12 metabolism, vegetarians are at increased risk of cardiovascular disease, dementia, and Alzheimer’s. Yet this dietary deficiency can be easily remedied with supplements (available in generic form) and fortified cereals or dairy products.

 

Besides vitamin B-12, authors from the University of British Columbia (Vancouver) writing in the journal Nutrition found that other nutrients of concern for vegetarians include zinc, vitamin D, and calcium. While predominantly in animal products, they can also be obtained in fortified soy milk and whole grain cereals.

 

Once these issues are addressed, vegan or vegetarian sources of protein become just as effective for thriving health and building strength and muscle. Diets high in unrefined plant foods have consistently been associated with benefits in lifespan, immunity, cardiovascular health, and improved athletic performance.  

 

Vegan Bodybuilding Meal Plan

 

If you’re ready to take your bodybuilding to the next level, this vegan meal plan is designed to get you there.

 

Please keep in mind that eating at certain times can increase the effectiveness of your nutritional intake. Here’s an example for a 210lb man who wants to weigh 220lbs:

 

Meal 1

 

·         16 oz fresh raw juice (kale, spinach, parsley, cucumber, celery, ginger, green apple, and lemon)

·         Protein shake with 2 servings of vegan protein powder, 1 cup almond milk, and 1/2 banana

 

Meal 2

 

·         1-2 servings of tofu and spinach scramble (see recipe below)

·         2 cups oatmeal mixed with 2 tbsp pumpkin almond butter

 

Meal 3

 

·         Muscle-building black bean veggie burger with 1/2 avocado sliced on top

·         1 large kale salad with mixed greens and tomato

 

Meal 4

 

·         2 cups oatmeal with cinnamon

·         1 apple with 2 tbsp almond butter

·         Protein shake with 2 servings of vegan protein powder, 1 cup almond milk, and 1/2 banana

 

Meal 5

 

·         1/2 pack seitan

·         1/2 pound steamed broccoli

·         Couscous and lentil salad

 

Meal 6

 

·         Vegan protein powder with 1 cup almond milk

 

Approximate totals for the day

 

·         4,100-4,200 calories

·         220g protein

·         550-600g carbs

·         90g fat

 

Bonus Recipe: Tofu and Spinach Scramble Recipe

 

This tasty recipe is an easy way to fill up on powerful protein. Eat up!

 

*Makes only two servings

 

Carbs: 27.5 | Fat: 14.5 | Protein: 21 | Calories: 317

 

·         14-ounce package firm tofu drained and cut into cubes

·         1 tbsp coconut oil

·         6 cups fresh spinach, chopped

·         1 cup grape tomatoes, halved

·         1 cup cooked quinoa

·         1 lemon freshly squeezed

·         1/2 cup fresh basil, roughly chopped

·         1 tsp ground turmeric

·         flaky sea salt and freshly ground black pepper, to taste

·         1/8 tsp ground cayenne pepper, optional

 

To get more ideas about vegan muscle-building, watch this video - HIGH PROTEIN VEGAN MEAL PREP

 

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 Muscle-Building Meal Ideas