01 Aug Vegan Bodybuilding Diet: The Ultimate 2019 Guide
Building muscles is never associated with vegan diets. As a matter of fact, very few bodybuilders can identify as being vegans. It is a common myth that it is impossible to build muscle if you are on a vegan diet. Fortunately, it is just a myth. Nevertheless, vegan bodybuilding is not like any other type of bodybuilding and thus wrong approaches can lead to a total failure in the gym. Here is your ultimate vegan bodybuilding diet that should work for you.
1. Get the right macros
When you are trying to build muscle on a vegan diet, it is important to eat the right macros or macronutrients. This is where most vegans get it wrong. The macronutrients that should feature in your diet include:
a. Protein: don’t be misled that you only need 10% of your calorie requirements from protein. It will be very difficult to add muscle if you do so. The other wrong idea about veganism is that plant protein is just as good as animal protein in muscle building. This is not true. Plant based protein sources are less bioavailable and have low amounts of essential amino acids. This only means that you need to eat more to get the same amount of protein out. Some of your protein sources should be tempeh, tofu, lentils, chickpeas, quinoa, peas and oats.
b. Carbs: good thing with the vegan diet is that carbs are everywhere. The best carbs for bodybuilding are the complex carbs which have little to no processing. As a vegan, carbs will be your primary source of energy since your muscles will look to these when they need fuel. Therefore, 45% to 60% of your caloric intake should be made up of carbohydrates. It is important to take enough carbs as inadequate amounts can affect your performance. Some of the carb sources you have as a vegan include brown rice, sweet potatoes, quinoa, lentils and oats.
c. Fats: there is always a preconceived idea that fats are bad for your body. This is quite further from the truth. Your body needs healthy unsaturated fats to help it absorb some vitamins and minerals, reduce inflammation, build cell membranes and perform many other functions. Your body needs fats and there are plenty of plant based sources for healthy fats including nuts, seeds, avocados and oils. Some fat sources include avocados, flax seeds, chia seeds, almonds, pumpkin seeds, cashew nuts and coconut.
2. Get your micros right
Micronutrients refer to the vitamins and minerals which your body needs. These vitamins and minerals can be sourced from many plant sources.
A vegan diet requires supplementation for the nutrients that are necessary for the body but only found in animal products. Some of the supplements that you need include:
- Protein powder
In order for a vegan bodybuilding diet to be successful, you only need to guarantee five things:
- Meet your daily calorie requirements
- Eat the right macros
- Eat the right micros
- Get the right supplementation
- Get most of your calories from whole plant based sources
With these guidelines, you are set for a successful body building journey on a vegan diet.
Find out more here about Vegan Food For Building Muscle.
Here are some of the World’s Best Vegan Athletes for more inspiration!