Vegan Diet For Bodybuilding

Published: 2021-06-01
Views: 549
Author: Writer
Published in: Fitness

The vegan diet has grown in popularity in recent years as an increasing number of people choose it for its purported health benefits and ethical concerns about animal treatment.

It has piqued the interest of not only the general public, but also athletes, including bodybuilders.

This article discusses the vegan diet for bodybuilding, includes a list of foods to include and avoid, and includes a meal plan.

What does it mean to eat a vegan bodybuilding diet?

Bodybuilders use intensive resistance training to develop their musculature for aesthetic reasons.

The importance of nutrition in the process of muscular development cannot be overstated. Protein intake should be around 0.7–1.0 grams per pound (1.6–2.2 grams per kg) of body weight per day for optimal muscle growth, according to most experts 

A calorie surplus of 10–20 percent can also help you gain muscle mass, especially if you're not brand new to working out   Because of their high protein and calorie content traditional bodybuilding diets included lots of animal source foods.

Tips for vegetarian bodybuilders

Regardless of the fact that vegetarians do not consume any meat products, there are numerous ways for them to gain muscle mass.

Let's take a look at the six most important tips for vegetarian bodybuilders.

Consume a Wide Range of Vegan Foods

If you eat only lentils, oatmeal, and peanuts, you might be able to meet all of your macro goals: lentils provide a good lot of extra vegan protein, oatmeal provides complex carbs, and peanuts provide healthy fats.

The solution is to eat a wide variety of whole plant foods, which will ensure that your body receives the full spectrum of nutrients, also known as 'eating the rainbow.'

A plant-based diet can be divided into four major food groups, each of which contributes to your macro and nutrient goals in a different way (with some overlap):

• Legumes as a source of protein
• For carbohydrate sources, choose whole grains and tubers.
• Nuts and seeds are good sources of fats.
• Micronutrient-dense fruits and vegetables

You should try to eat vegan foods from each of these categories as much as possible. Why don't we start with the question that has plagued every vegan since the dawn of time?

Limit your intake of processed foods

Many vegetarians make the mistake of relying heavily on heavy, overly processed foods. This should not be done. Remember that being a vegetarian does not give you carte blanche to consume as many high-carb snacks as you want.

You must continue to eat healthily and make an effort to maintain a balanced diet rich in whole grains, fruits, vegetables, and nuts.

Workouts should be brief but intense

As a vegetarian, you should aspire for brief workouts when it comes to your workout. This will help your body avoid losing muscle mass and relying on protein to get through those workouts.

If you're doing a lot of long workouts, your protein requirements will skyrocket, making it more difficult to stick to a vegetarian diet.

Make a point of varying your food choices

Also, make sure you're varying your diet by eating a variety of foods. As a vegetarian, you may find yourself gravitating toward the same foods over and over again. If at all possible, try to avoid this.

You will avoid nutrient deficiencies and have better success with your diet program if you consume a greater variety of foods.

Make Use Of Tempeh

Tempeh is another excellent source of protein for vegetarians. This is one that is frequently overlooked, so start thinking of new ways to incorporate it into your diet right away. Many people prefer it to tofu, which is another popular vegetarian option.

Change to a lacto-ovo vegetarian diet

Going lacto-ovo vegetarian is something you might want to consider, and this will largely depend on your personal beliefs. This means that you'll be eating both egg and dairy products in your diet.

This will significantly increase your protein options, as you will be able to eat eggs and egg whites, cottage cheese, yoghurt, cheese, and milk. It will make your life as a vegetarian bodybuilder a whole lot easier.

The Nutritional Strategy

Here is a meal plan to follow:

Meal 1: 8:00 a.m

• 2/3 cups of granola
• 2 cups soy milk
• 1 orange

Meal 2: 11:00 a.m

• 2 slices Tempeh
• 6 oz Cheese (vegan)
• 2 slices whole-wheat bread
• 2 tbsp peanut butter
• 1 Bagel
• 1 Banana

Meal 3: 3:20 p.m

• 2 slices whole-wheat bread
• 1 Banana
• 1 shake of protein (soy) 20 milligrams
• 1 Protein Bar

Meal 4: 4 p.m

• 1 Rice Cake
• 1 Soda (organic)
• 1 Apple

Meal 5: 6 p.m

• 6 oz. tofu
• Salad  

Meal 6: 10 p.m.

• Burger Patty (vegan patty with vegan cheese)
• 2 tbsp Peanut Butter 20 g Protein Shake (soy)
• Protein Bar - 1

References:

Bodybuilding