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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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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
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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 te...
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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
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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,...
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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 ...
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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 sour...
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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 alg...
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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 fri...
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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...
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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 shopp...
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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.
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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 import...
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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.
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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 multivitam...
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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...
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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 alg...
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