Vegan Diet For Better Muscle Growth

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Vegan Diet For Better Muscle

It’s always a big question whether we can build muscle by following a vegan diet or not. The answer is yes, but proper planning and choice of food items is crucial. Assuming that a vegan diet couldn’t supply enough nutrients is one of the biggest misconceptions. We can thank the athletes who have succeeded on a vegan lifestyle for challenging this misconception. A vegan diet has manifold benefits over the non-vegan lifestyle. A vegan diet is associated with significantly lower risk of heart diseases, cancers, high blood pressure and increased longevity. Researchers have found that plant based diets, with their high carbohydrate, antioxidant and phytonutrient content, can help athletes improve performance. A vegan diet does not lower your performance; this is supported by the following facts:

According to the International Society of Sports Nutrition, exercise capacity was found to be similar among participants whether they followed a vegan or non-vegan lifestyle.

Why Vegan Diet For Better Muscles Growth?

Nutrition has the key role in muscular development. For optimal muscle growth the protein intake should be as high as 0.7 to 1.0 grams per pound of body weight per day. About 10-20% additional calorie is required for proper muscle growth. Long time ago, traditional bodybuilders primarily focused on animal based protein for muscle development. Both animal and plant products can provide adequate protein for muscle growth. Plant proteins may require slightly larger portions to match the protein density of animal products, so vegan athletes should pay attention to portion sizes and protein variety. The vegan bodybuilder’s diet is high in fruits, vegetables and plant based proteins. It avoids red meat, eggs and dairy products. Most vegans include the following foods in their diets.

Quinoa and Amaranth: These two pseudocereals are complete sources of protein.
Soy and pea Protein: These are used as substitutes for meat products.
Nutritional yeast: It is mainly fortified with Vitamin B12.
Sprouted grains: These act as good sources of protein and carbohydrates.
Whole grains: They are rich in B vitamins and fiber.
Nuts: They act as a good source of protein when combined with other complementary food.
Porridge oats: Great for a post-workout breakfast, with about 13 grams of protein per 100 grams.
Vegetables: Green vegetables are a rich source of vitamin A, iron and other minerals. Most contain less protein, but a few stand out: artichokes (about 3.3 grams of protein per 100 grams), asparagus (2.2 grams per 100 grams), and cauliflower (1.9 grams per 100 grams).

Do Vegan Diets For Better Muscle Growth Need Some Supplement?

There is always a risk that a vegan diet may be deficient in certain nutrients, so taking certain nutritional supplements is a good way to avoid the side effects. One of the commonly used supplements is vegan protein powder, which assures the fulfillment of required protein. A multivitamin can supply nutrients that tend to run low, like calcium, iron, zinc and vitamin B12. Beta alanine is also used as a supplement. See our pros and cons of a vegan diet for the full list of nutrients to watch.

Also Read:****Vegan Keto Diet Plan And Food List

Designing An Effective Vegan Diet

A basic meal plan comes first for a bodybuilder. You will not see the growth you want without a consistent diet pattern. It is simpler than it sounds, so do not panic: just follow the pattern below for steady growth.

1. Identify your calorie requirement

First, figure out how many calories your body needs by learning how calorie intake and calorie use work.

2. Choose your macronutrients

Proteins, fat and carbohydrates are the major macronutrients. Eat a high-protein, moderate-fat diet and fill the remaining calories with carbohydrates.

3. Decide what to eat

Finally, decide what to eat and what to avoid.

4. Eat variety of diet to get essential amino acids

Nine essential amino acids are needed for optimal muscle growth, on top of protein and carbohydrates. Since these amino acids are not produced by the body, they need to be supplied through diet. Amino acids are found in protein rich products, so incorporate a variety of food in your diet to assure the uptake of essential amino acids.

How Much Protein Is Required For Muscles?

Some animal based proteins like chicken and beef have slightly higher protein density per serving compared to individual plant sources. To meet total protein needs, plant based athletes may need to consume slightly larger portions or combine protein sources. A person weighing 170-pound requires following quantity of proteins. Here is a vegan food list with protein content:-

✓Almonds (2 Tbsp) – 4 g

✓Black beans (1 cup cooked) – 15 g

✓Chickpeas (1 cup cooked) – 15 g

✓Oats (1/2 cup dry) – 5 g

✓Green peas (1/2 cup frozen) – 4 g

✓Lentils (1/2 cup cooked) – 9 g

✓Pumpkin seeds (2 Tbsp) – 4 g

✓Quinoa (1/3 cup dry) – 8 g

✓Soy nuts (2 Tbsp) – 9 g

✓Tempeh (3 oz) – 20 g

✓Hemp protein powder (1 scoop) – 25 g

How To Follow The Vegan Diet?

It requires proper planning for starting the vegan diet for better muscular growth. While following a vegan lifestyle, it is good to plan 5-7 meals a day to make sure that all ingredients are incorporated in proper proportion.

Have Enough Fat In Your Food?

Enough fat is required to promote muscle growth. Fat provides more than twice the calories per gram of carbohydrates, so including enough fat in your diet is crucial. 1 gram of fat per kilogram of body weight is generally recommended.

Drink Plenty Of Water

Diet of a vegan bodybuilder consists of an adequate amount of fruits, vegetables, grains and legumes. Also, the fiber intake is high. Excessive fiber intake may lead to side effects including bloating, flatulence and abdominal pain. To get rid of these problems you have to consume plenty of water. Intake of 1 ml of fluid per calorie is good for health and to get rid of these problems.

Disadvantages Of Vegan Diet For Muscle Growth

Despite its manifold advantages, this too has many downsides. The following are some downsides of vegan diet:

A vegan diet can lead to nutritional deficiency: cutting out animal products reduces the intake of several nutrients, which may lead to severe deficiency.

A vegan diet is high in fiber, which can cause abdominal pain, flatulence and bloating.

It is also quite difficult to meet nutritional requirements.

The diet may be highly monotonous due to limited food items.

Tips For Vegan Bodybuilder

The following are some tips for the vegan bodybuilder.

First, make sure you get enough calories on a regular basis.
Consume plenty of fruits and vegetables. Fruits and vegetables supply high-quality nutrients and antioxidants and support your immune system.
Do not neglect chickpeas and legumes.
Quinoa has more protein than brown rice and a similar taste, so swap some rice for quinoa.
Avoid processed food items.
Always vary food items. Continuous consumption of the same food item may be monotonous.
Nuts are an excellent source of fuel for the body. They provide a long lasting form of energy.
Considering the absence of certain nutrients in your food, use supplements as per requirement.
Eat frequently throughout the day to take in all the required nutrients.
Always be positive and keep working towards your goal.

For more training-side advice, see our 15 tips for the aspiring vegan bodybuilder.

Conclusion

More and more people around the world are following a vegan diet for better muscle growth. The misconception about the vegan diet is slowly changing. Many sports persons following a vegan lifestyle have made great contributions towards this positive change. While individual plant foods may have less protein per serving than some animal products, this can be overcome by combining several food items and increasing the frequency of eating throughout the day. The deficient nutrient can also be obtained through supplements. If you want a full week mapped out, our vegan bodybuilding diet 7-day meal plan is a good next read.