Best vegan diet for muscel gains
It may sound surprising, but it is possible to become a vegan bodybuilder. Most of the time, people associate big muscles with a whole lot of eggs and red meat.
That is understandable considering the amount of protein needed to develop the muscles in your body.
But thanks to modern nutrition science, a vegan weightlifter can develop the same big muscles that their fellows can develop with their more wide-ranging diet.
However, it isn’t going to be easy. Although the exercise portion of your training regimen stays the same, your diet is going to be interesting to look at.
You will be getting all of the three building blocks of the body, which are carbohydrates, proteins, and fats, from plant sources. The lack of animal protein is going to be very noticeable in the long run.
Nutritional Principles & Guidelines
Just because I am Vegan, does not mean that I do not follow the same guidelines as champion bodybuilders when it comes to nutrition. In fact, just the opposite is true. I still eat the same way that professional bodybuilders do, the only difference is that all of my protein sources are non-meat and non-dairy and do not contain any animal, or animal by-product.
Also, all of the food in my diet is organic and contains only natural ingredients. I follow the following basic guidelines in setting up my nutrition plan and I suggest you do the same in yours.
1. Eat Small, Frequent Meals
I eat 6 to 8 times per day which equates to roughly every 2 to 4 hours. It is important to keep a constant influx of nutrients (protein, calories, healthy fats, complex and low-glycemic carbohydrates) in your body to maintain a positive nitrogen balance.
Not only will your metabolism and fat-burning capabilities increase, you will have the nutrients needed to fuel muscle growth and recover so you can workout harder the next time you hit the gym.
2. Eat Your Bodyweight In Grams Of Protein
I strive for 1-1.5 grams per pound of bodyweight in grams of protein. For example, in the off-season I weigh anywhere between 180 and 185 pounds. This past off-season I was in the 180 pound range which equates to 180 grams of protein per day. This is spread out between the 6 meals that I eat in a day whichcomes to an average of 30 grams of protein per meal.
3. Carbohydrates Are Crucial To Muscle Growth
The great thing about a Vegan diet, is the fact that I eat organic foods. When it comes to carbohydrates, I only eat organic whole-grain breads which provide plenty of fiber and low-glycemic carbohydrates that keep blood sugar levels even. When in a mass building phase, I strive for 2 to 3 grams of carbohydrates per pound of bodyweight which comes out to 360 to 540 grams per day. I usually aim for the lower amount.
4. Eat Enough Calories
This is the biggest problem of most hard-gainers and can be especially tricky for Vegans. The reason is not a lack of meals, but the fact that are diets are high in fiber and low in overall calories, due to the abundance of fruits and vegetables.
It is important to take in 15 to 20 calories per pound of bodyweight. Start at the lower number and adjust up or down based on the progress that you are making. If gains are coming well and your body looks to be gaining muscle with a minimal gain in body fat, maintain or even slightly up your caloric intake. If the opposite is occurring, lower the calories until the desired effects are occurring.
5. Fat Should Comprise Roughly
30% Of Overall Calories
The positive to a Vegan diet is that the fats consumed are of the healthy kind; mainly Omega-5 from nuts.
Best nutrition for gains
Squeeze more bone-fortifying calcium into your diet—without indulging in dairy—by loading up on nuts like peanuts, almonds, and pistachios. One serving (1oz) of each has about 160 high-quality calories (according to Calorie Counter) because they’re composed of a well-balanced blend of protein, fiber, and fat. Aside from being the perfect snack on the go or in the office, nuts are a great power food that will help fill you up and trim you down. “Nut and seed butters are higher in fat than protein but these ‘good’ fats actually make you lean,” Brown says.
People tend to overlook the power of plant-based protein, but they’re the second-highest source of protein after meat. All bean varieties (black, pinto, navy, kidney, etc.) average about 15g of protein. What’s more, beans are exceptionally low in fat, high in fiber, and best of all they’re cheap. “And though it’s true that beans are not complete proteins, they do have many of the essential amino acids necessary for muscle-building. Add in .5-1 cup per day for protein and fiber benefits,” Brown adds.
Legumes are similiar to beans, only they tend to grow in pods, so think: lentils, peas, chick peas, soybeans. They’re low in fat, have no cholesterol, and they’re one of the greatest sources of protein for vegetarians and vegans. Cooked lentils boast nearly 18g of protein; add the brown variety to soups and the green to salads for an added boost
4. Leafy Greens
“For optimal muscle-building, you want your diet to be as nutrient-dense as possible,” Brown says. “Peas, spinach, kale, broccoli are the highest protein vegetables.” Kale, mustard greens, spinach, and the like can help you up your protein intake. Two cups of kale have about 4g of protein; the same amount of mustard greens yields 3g, and spinach has 2g. This isn’t a lot, but if you add leafy greens to morning smoothies, have a salad for lunch, and cook spinach for dinner, you can easily consume up to 15g of protein in one day
5. Non-dairy Milk
Just one cup of calcium-fortified hemp milk has about 3g of protein and 30% of your daily calcium needs (Calorie Counter). And for an even bigger protein punch, drink soy milk. One cup packs 8g of protein (Calorie Counter). Have a glass with breakfast, pour some in cereal, or add a splash to your smoothies.
“Loaded with protein, good fat, and omega 3s, chia seeds are one of the greatest [foods] to snack on or add to dishes,” Brown says. “Make chia pudding or sprinkle chia seeds on yogurt for a boost of protein.” One tablespoon of chia seeds is 60 calories and yields 3g of protein.Pages: