The vegan diet has gained huge fame in recent times and many people are adopting this way of eating regimen for its claimed health incentives and ethics revolving around animal treatment. A vegan bodybuilding, surprised though it may be hard to believe that bodybuilding is an activity marked by great muscle definition that can very well coexist with a plant-based meal plan.
Yes, vegan bodybuilders can build muscle mass and boost stamina just as well as their non-vegetarian competitors. This diet regimen has attracted a lot of athletes, including bodybuilders. Take this two-minute read to know more about this diet regimen.
What Is Vegan Bodybuilding Diet?
Bodybuilders strive extremely hard to develop their muscles via strenuous resistance training for aesthetic purposes. Well, nutrition plays a crucial role in the process of muscular development. It’s typically suggested that for optimal muscle growth to happen, protein intake must be high at around 1.6-2.2 grams per kg of body weight per day. While traditional bodybuilding diets comprise plenty of animal food sources owing to their high protein and calorie value. On the contrary, a vegan bodybuilding diet is completely devoid of animal products, but higher in protein than regular vegan diets.
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And this seems to be a challenge for bodybuilders following a vegan, as plant-based protein sources tend to be of lower quality that can affect muscle mass. Thus, it takes sensible planning to assure adequate intake of protein, calories and other micronutrients that a vegan diet may lack.
Additionally, a vegan bodybuilding diet also varies during different phases of a bodybuilder’s life like if their off-season or undergoing the contest preparation stage where fat loss is common.
How To Execute The Vegan Bodybuilding Diet?
Implementing a vegan diet seems to be quite easy and simple, however, it takes a good way of careful planning to assure one’s having a wholesome meal. The vegan bodybuilding diet comprises many staple foods on which most of the meals are planned. To begin with diet, it’s helpful to plan out 5-7 days of meals to assure you have all of the essential ingredients as most vegan recipes need various items. It would be beneficial to steadily add more vegan foods into a regular diet before fully swapping over.
Choose High-Protein Plant Foods
Following a vegan bodybuilding diet, it’s vital to get adequate protein to support muscle mass and fitness goals. Knowing that most vegan protein sources do not contain all the essential amino acids, thus a large quantity and a broad range of these foods need to be consumed to meet your daily demands. Pack your meal with high-protein foods like tofu, legumes, seitan and quinoa that can assist you meet protein requirements to promote muscle mass.
Also, vegan protein powders are readily available that will help you meet protein needs by offering concentrated sources of protein for workouts and throughout the day.
Add Healthy Fats
By having an adequate quantity of healthy fats, one can obtain the calories required to support muscular development, as fat sources offer double the amount of calories as carbs and protein per gram. The normal recommendation for fat intake for off-season builders is 1 gram per kg of body weight daily.
Have Plenty of Fluids
As a vegan body-building diet tends to be packed with fruits, veggies, grains and legumes, naturally your fibre intake would be very high. When fibre intake is increased it can result in bloating, excessive flatulence, and abdominal cramps. Hence drinking plenty of water is the ideal way to avert these complications from a high-fibre vegan diet. Drink at least 2-3 litres of water to stay hydrated, maintain fluid balance and avoid complications arising from eating a high-fibre diet.
Self-Awareness
Good awareness and education about a vegan diet play a key role and can set apart a successful diet regimen from an unsuccessful one. As we know that vegan diet restricts the intake of several food groups, which makes followers at risk of certain nutrient deficiencies. To avert this, it’s important to know which foods offer the key nutrients the diet may otherwise be deficient. Luckily with the fame of the vegan diet, several educational materials have been made that can help you in the right direction.
Also Read: What Is Taurine? Is It Available As A Supplement? Uses, Benefits And Side Effects
Foods To Add
The vegan bodybuilding diet comprises the following foods:
Beans and legumes offer an abundant amount of protein and fibre.
Hemp, flax, sunflower, and chia seeds contain vast reserves of protein and omega-3 fatty acids.
Quinoa and amaranth, two pseudo grains confer complete sources of protein that contain all essential amino acids.
Meat substitutes are made with soy or pea protein that renders a feel and texture similar to meat.
Soy products like tofu, tempeh, edamame, soy milk, and soy protein powder deliver a good amount of protein, calcium and other micronutrients.
Calcium-fortified plant-based milk and milk products can help vegans meet their daily needs for calcium and vitamin D.
Spirulina is a blue-green algae imbued with protein, as well as various other micronutrients.
Vegan protein powders are made from a mixture of protein sources, like peas, hemp, and brown rice.
Nutritional yeast is commonly used in vegan cooking for its savoury flavour, which is fortified with vitamin B12.
Sprouted grain bread confers an ample amount of protein and complex carbs.
Oatmeal and oats are heaped with protein as well as some beneficial dietary fibre.
Fruit and vegetables are an important part of a vegan diet.
Whole grains and cereals provide an abundant source of protein, B vitamins, and fibre.
Nuts and nut butter deliver protein and healthy sources of fats.
Oils like olive, avocado, and hempseed are good sources of healthy fats and essential omega-3 fatty acids.
Vegan dark chocolate is a powerhouse of antioxidants and contains essential vitamins and minerals like calcium, iron, potassium, magnesium, and vitamins A, B, and E.
Downsides
This diet can increase the risk of nutrient deficiencies. While excluding animal products from the diet, intake of several vital nutrients is reduced mainly calcium, omega-3s, iron, zinc, and vitamins B12 and D. Aside from this, a vegan diet is extremely rich in fibre, though a high fibre intake is considered healthy, having too much fibre can lead to digestive woes like bloating, excessive flatulence, and abdominal cramp. Further excessive fibre intake can make one feel satiated and decrease appetite, but this would limit bodybuilding progress if adequate calories are not consumed.
