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General Muscular Development
- Nutrition plays a key role in the process of muscular development.
- It’s generally accepted that for optimal muscle growth to occur, protein intake should be rather high at around 0.7–1.0 grams per pound (1.6–2.2 grams per kg) of body weight per day.
- A calorie surplus of 10–20% is also beneficial for gaining muscle mass, especially for those who are not brand new to training.
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Fill up on high protein plant foods
- When following a vegan bodybuilding diet, it’s important to get enough protein to aid your muscle-building goals.
- Higher amounts and a wider variety of these foods need to be eaten to regularly meet your needs.
- Filling up on high protein vegan foods, such as seitan, tofu, legumes, and quinoa, can help you meet your protein needs to maximize muscle gain.
- Vegan protein powders can also help you meet your protein needs by providing concentrated sources of protein surrounding workouts.
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Make sure to eat enough fat
- By consuming sufficient amounts of fat, you obtain the calories needed to promote muscle gain, as fat provides twice the number of calories as carbs and protein per gram.
- The general recommendation for fat intake for off-season bodybuilders is 0.5 grams per pound (1 gram per kg) of body weight daily.
- This equates to around 80 grams of fat per day for a male bodybuilder weighing 175 pounds (80 kg).
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Drink plenty of fluid
- Given that a vegan bodybuilding diet tends to be high in fruits, vegetables, grains, and legumes, fiber intake can become quite high.
- When you significantly increase your fiber intake, certain side effects can arise, such as bloating, excessive flatulence, and abdominal pain.
- Drinking enough water is one way to help prevent complications from a high fiber vegan diet. A minimum of 1 ml of fluid per calorie is a good place to start.
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Educate yourself
- Education plays an important role in following a vegan diet and can set apart a successful diet from an unsuccessful one.
- It is crucial to know which foods provide the key nutrients the diet may otherwise lack.
- Fortunately, with the rise in popularity of the vegan diet, educational resources have been created that can lead you in the right direction.
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The vegan bodybuilding diet usually includes the following food : List 1/4
- Beans and legumes. These provide a good source of protein and fiber.
- Hemp, flax, sunflower, and chia seeds. They contain a good amount of protein and omega-3s.
- Quinoa and amaranth. These two pseudograins provide complete sources of protein.
- Meat substitutes. Made to look and feel like meat, these products are usually made with soy or pea protein.
- Soy products. Examples include tofu, tempeh, edamame, soy milk, and soy protein powder.
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The vegan bodybuilding diet usually includes the following food : List 2/4
- Calcium-fortified plant milks and yogurts. These fortified products can help vegans meet their daily requirements for calcium and vitamin D.
- Spirulina. This blue-green algae packs a lot of protein, as well as several vitamins and minerals.
- Vegan protein powders. The best varieties are usually made from a combination of protein sources, such as peas, hemp, and brown rice.
- Nutritional yeast. Used in vegan cooking for its savory flavor, nutritional yeast is commonly fortified with vitamin B12.
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The vegan bodybuilding diet usually includes the following food : List 3/4
- Sprouted grain breads. These provide a good source of protein and complex carbs.
- Oats. Oatmeal and oats provide a good amount of protein per serving, as well as some beneficial fiber.
- Fruit and vegetables. These are an important part of any vegan diet.
- Whole grains and cereals. These can provide a good source of protein, B vitamins, and fiber.
- Nuts and nut butters. They can provide a good source of protein when combined with other complementary proteins. Plus, they’re a good source of healthy fats.
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The vegan bodybuilding diet usually includes the following foods: (cont.) List 4/4
- Tahini. This paste made from sesame seeds provides a good amount of fat and a bit of protein per serving.
- Healthy oils. Oils, such as olive, avocado, and hempseed, provide a good source of healthy fats and some essential omega-3s.
- Vegan dark chocolate. High in antioxidants, vegan dark chocolate contains some essential vitamins and minerals, such as calcium, iron, potassium, magnesium, and vitamins A, B, and E.
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Dietary Supplements to Consider
- Vegan protein powder, which allows you to reach the protein intake levels recommended for bodybuilding while staying within a certain calorie range.
- Vegan multivitamin that includes sufficient quantities of the nutrients that the vegan diet typically lacks, such as calcium, iron, zinc, and vitamins B12 and D.
- Creatine and beta-alanine. They can play a role in energy metabolism and muscle gain.
- While supplementing is not entirely necessary on the vegan diet, it can reduce the chances of nutrient deficiency and optimize the diet for your bodybuilding purposes.
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Day 1 - Sample Vegan Bodybuilding Diet
- Breakfast: protein oatmeal made with oats, vegan protein powder, soy milk, banana, and nut butter
- Lunch: tofu stir-fry made with extra firm tofu, vegan pasta, beans, red lentils, celery, onion, and spinach
- Dinner: teriyaki tempeh with broccoli and quinoa
- Snack: strawberry-banana protein shake
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Day 2 - Sample Vegan Bodybuilding Diet
- Breakfast: breakfast burritos made with tofu scramble and vegetables on vegan tortillas
- Lunch: lentil loaf made with lentils, kidney beans, veggies, and nutritional yeast
- Dinner: black-bean veggie burger with sweet potato fries
- Snack: peanut butter and oatmeal snack bars
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Day 3 - Sample Vegan Bodybuilding Diet
- Breakfast: hummus toast made with sprouted grain bread, hummus, hemp seeds, and sunflower seeds
- Lunch: vegan burrito bowl made with rice, beans, and homemade mock taco meat
- Dinner: sweet-and-sour stir-fry made with tofu, rice noodles, and vegetables
- Snack: mock tuna salad sandwich
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Day 4 - Sample Vegan Bodybuilding Diet
- Breakfast: chocolate-peanut-butter smoothie bowl made with bananas, peanut butter, almond milk, vegan protein powder, and cocoa powder
- Lunch: black bean and quinoa “meat” balls over whole grain vegan pasta
- Dinner: vegan chili with tofu mince, kidney beans, tomatoes, and red lentils
- Snack: roasted chickpeas with red pepper flakes
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Day 5 - Sample Vegan Bodybuilding Diet
- Breakfast: protein pancakes made with whole grain flour and vegan protein powder with toppings of your choice
- Lunch: coconut-tofu-curry stir-fry made with tofu, soba noodles, and edamame
- Dinner: vegan sloppy joe made with lentils and veggies
- Snack: chocolate-peanut-butter protein shake
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Summary
- With many creative recipes available, the vegan bodybuilding diet doesn’t have to be boring.
- There are several staple ingredients that many of the recipes are based upon.
- It’s helpful to plan out several days of meals to make shopping easier.
- Following a vegan diet can provide several health benefits, although it comes with some drawbacks for bodybuilding, which should be taken into consideration.
- It’s wise to consult your healthcare provider or nutritionist before starting a vegan diet.
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IDEAS CURATED BY
Lawyer turned Artist Visionary Curator & Gallerist. Empowering self-love and joy through art & words. www.innerjoyart.com 💝 Instagram : dymphna.art
Dymphna Lanjuran's ideas are part of this journey:
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