An Ultimate Guide To Vegan Bodybuilding Diet


An Ultimate Guide To Vegan Bodybuilding Diet

Vegan food has become quite popular in recent years, as more and more people are adopting a simpler and healthier way of life. Many people are shifting towards an eco-friendly lifestyle and going for simple food habits. However, if you are a vegan, then probably you have heard that bodybuilding is not for you. The myth people will tell you is that since you won’t touch milk and animal proteins, you are possibly going to lose your muscles and strength. Stop believing in such myths and educate yourself about the right vegan bodybuilding diet. Vegan food has a lot of options that can provide you with all the right nutrients your body needs to build strong muscles. Know the correct nutritional facts to understand how to plan your diet

Eat A Lot Of Plant Proteins For A Vegan Bodybuilding Diet

The biggest misconception about a vegan diet for bodybuilding is that you cannot have proteins. What most people do not realize that proteins are not just present in milk, milk products and meat. Protein is essential to build muscles and carve a great figure if you concentrate on bodybuilding. But you can always load your plate on plant proteins. Since you need to have a lot of proteins, and vegan sources do not contain large amounts of them, eat different plant proteins daily. Include tofu, lentils, legumes, peanut butter, nuts, beans, soybeans, peas, mushrooms, chickpeas and quinoa in your daily diet plans to gain as much protein as you can. Vegan protein powders and supplements also help to meet the daily requirement if your natural diet lacks it.  

An Ultimate Guide To Vegan Bodybuilding Diet
An Ultimate Guide To Vegan Bodybuilding Diet

Eat Your Vegan Fats

Being a vegan, you cannot eat traditional fat sources like cheese and butter. But, vegan food items have a great list containing rich fat sources. People who concentrate on bodybuilding need sufficient fats in their diet to promote healthy muscles. You need calories to gain muscles and weight to carve a muscular body. Bodybuilders must have fats of 0.5 grams per pound of their body weight every day. For instance, a male bodybuilder weighing 180 pounds would need around 90 grams of fats each day in their diet. Eat nuts, peanut butter, soy cheese, dry fruits, and creamy fruits like avocado, coconut and banana. 

An Ultimate Guide To Vegan Bodybuilding Diet
An Ultimate Guide To Vegan Bodybuilding Diet

Drink Enough Fluids Daily

Vegan bodybuilding diet generally includes a lot of fibre-rich foods like fruits, vegetables and grains. Though this improves your digestion and has a positive effect on your system, there are other side effects like abdominal pain and gastric issues. The only way to balance it is by drinking enough fluids throughout the day. Drink fruit juices, vegetable juices, vegan smoothies and water throughout the day to keep yourself hydrated. Water and liquids are vital for bodybuilders. The intake amount should be at least 1ml of fluid per calorie of the total calorie intake per day. 

Vegan Bodybuilding Diet Also Includes The Right Amount Of Carbs

Carbs are essential for a bodybuilding diet. Your dietician and trainer will limit the amount you need to take daily based on your workout plans. Carbohydrates provide fuel and energy to the body, extremely important for bodybuilders who go through an intense workout. The body breaks down the carbohydrates into glucose and stores them in the liver and the body muscles. A vegan diet has a lot of carbohydrate sources such as quinoa, lentils, oats, sweet potatoes, and black or brown rice. Some bread or pasta is also fine if you eat them once in a while in moderation.

Supplements are often prescribed to vegan bodybuilders because they lack certain amino acids, higher proteins, and vitamins from plant sources. However, your primary daily diet should include the right source of vegan foods to complete the maximum amount of the required daily intake of the macro and micronutrients.

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