Vegan Bodybuilding: Building Muscle On A Plant-Based Diet

Building muscle on a vegan diet is entirely possible, and many bodybuilders are now choosing to follow a plant-based diet. However, it does require careful planning to ensure you're getting the right balance of nutrients to support muscle growth.

- Caloric surplus: Building muscle requires a caloric surplus, meaning you need to consume more calories than you burn. This provides the energy needed for muscle growth.

- Protein intake: Protein is essential for muscle growth, and bodybuilders typically require higher protein intake than the general population. Vegan sources of protein include tofu, tempeh, beans, lentils, quinoa, and soy products.

- Carbohydrates: Carbohydrates are the body's preferred energy source, so it's important to include enough carbohydrates in your diet to fuel your workouts.

- Fats: Healthy fats are an important part of a vegan bodybuilding diet, providing essential fatty acids and additional calories.

- Micronutrients: Pay attention to micronutrients like vitamin B12, vitamin D, iodine, iron, zinc, and calcium, as these may be lacking in a vegan diet. Consider taking supplements to ensure adequate intake.

- Supplements: Consider taking supplements such as creatine, beta-alanine, and protein powders to support muscle growth and ensure adequate nutrient intake.

- Meal planning: Plan your meals to ensure you're getting the right balance of nutrients. Work with a nutritionist or coach to fine-tune your diet based on your specific needs and goals.

Eat enough calories, fats and carbohydrates

Building muscle on a vegan diet requires a lot of attention to detail. Eating enough calories, fats, and carbohydrates is essential for building muscle on a vegan diet. Here are some tips to ensure you're getting enough:

• Consume Enough Calories: Building muscle requires a lot of energy. To build muscle effectively, you need to be in a caloric surplus, meaning you're consuming more calories than you burn. For optimal results, aim for a slight caloric surplus of around 350 to 450 calories per day. You can use a calorie calculator or manually track your food intake to determine your calorie needs.
• Don't Shy Away from Healthy Fats: Fat is an important energy source and plays a crucial role in various bodily functions. Aim for a fat intake of 0.5-1.5 grams per kilogram of body weight per day. Include healthy fats like nuts, seeds, avocados, and healthy oils like olive oil and hempseed oil in your diet.
• Focus on Carbohydrates: Carbohydrates are essential for fuelling your workouts and replenishing your muscle glycogen stores. Include complex carbohydrates like whole grains, legumes, beans, sweet potatoes, and fruits in your diet. You can also have simple carbohydrates like a piece of fruit for a quick energy boost before or after an intense workout.
• Meal Planning and Variety: Planning your meals is crucial to ensure you're getting all the necessary nutrients. Include a variety of vegan protein sources in your diet, such as tofu, tempeh, beans, lentils, quinoa, and nuts. By eating a variety of plant-based foods, you can ensure you're getting all the essential amino acids required for muscle growth.

Remember, building muscle on a vegan diet requires a well-planned and balanced approach. It's important to work with a nutritionist or coach to fine-tune your calorie and macronutrient needs, especially if you're competing in bodybuilding events.

Consume enough protein

Consuming enough protein is crucial for muscle growth. The protein we eat is broken down into amino acids, which are then reassembled to form protein structures in muscle fibres. If protein intake is inadequate, it becomes much more difficult to build new muscle.

Research shows that eating 1.4 to 2 grams of protein per kilogram of body weight per day is ideal for building muscle. On a weight-loss diet, up to 2.7 grams of protein per kilogram of body weight per day may be beneficial. Eating less protein may compromise your ability to build muscle.

It is a common misconception that a vegan diet is low in protein. However, there are plenty of vegan protein sources, including:

• Tofu
• Tempeh
• Beans
• Legumes
• Pulses
• Quinoa
• Seitan
• Spirulina
• Quorn
• Soy products
• Plant-based protein powders
• Amaranth
• Nut butter
• Nuts
• Kidney beans
• Black beans
• Oats
• Hemp seeds
• Chickpeas
• Lentils
• Garbanzo beans
• Chia seeds
• Flax seeds
• Walnuts
• Hemp seeds
• Cashew nuts
• Pumpkin seeds
• Almonds
• Soybeans

While most plant-based sources of protein are incomplete, meaning they do not contain all nine essential amino acids, it is possible to mix and match plant-based foods with various incomplete proteins to provide your body with a complete protein. For example, legumes such as peanuts, beans and lentils are a good source of lysine, while grains such as rice and oatmeal are rich in tryptophan, methionine and cystine. By eating both, your body can get all the amino acids it needs to build muscle.

It is worth noting that not all vegan protein sources are created equal. Animal-based proteins are generally more protein-dense than plant-based proteins, which often contain a lot of water, fibre and carbs. This means that you have to eat larger volumes of plant-based foods to get the same amount of protein as you would from animal-based sources.

Additionally, the body does not absorb plant-based proteins as easily as animal-based ones. For example, while you absorb 85-95% of the protein in eggs and chicken, you only absorb 50-75% of the protein in peas and beans, two common vegan protein sources. This is due to the presence of anti-nutrients such as tannins and trypsin inhibitors in plant-based foods, which interfere with nutrient uptake.

Despite these challenges, it is still possible to get enough protein on a vegan diet. In fact, a recent study found that plant protein was just as effective as animal protein for gaining lean muscle. To ensure you are consuming enough protein on a vegan diet, aim for a daily intake of 1.4-2 grams of protein per kilogram of body weight.

Eat healthy fats

Eating healthy fats is an important part of a vegan bodybuilding diet. Fats are an essential source of energy and play a crucial role in various bodily functions, including hormone production and maintaining cell health. While there is no optimal fat intake for muscle building, it is recommended to consume 0.5–1.5 grams of fat per kilogram of body weight per day. This range provides the body with sufficient energy without leading to excessive fat gain.

Vegan sources of healthy fats include seeds and nuts, such as flax seeds, walnuts, hemp seeds, chia seeds, cashew nuts, and peanuts. Peanut butter is also a good option. Additionally, healthy oils like olive oil, peanut oil, and hempseed oil are excellent choices. Tahini, a spread made from sesame seeds, is another healthy fat option, although its distinct flavour may not appeal to everyone.

It is worth noting that plant-based diets may be deficient in the essential omega-3 fatty acids EPA and DHA, as these are mainly found in animal-based sources. However, this can be addressed by including algal oil or an algae omega-3 supplement in your diet, as algae are a direct source of these omega-3s.

Drink plenty of fluids

Staying hydrated is an important part of any diet, and it is no different for vegans looking to build muscle. In fact, it could be argued that it is even more important for those following a vegan diet, as a diet rich in fruits, vegetables, grains, and legumes can lead to a high fiber intake, which may cause bloating, excessive flatulence, and abdominal pain.

Drinking enough water is one way to help prevent these complications. A good rule of thumb is to aim for a minimum of 1 ml of fluid per calorie. For example, if you’re eating a 2,000-calorie diet, try to drink 2,000 ml (68 ounces) of fluids. However, it is important to keep in mind that your water needs may vary, especially when you’re exercising.

In addition to preventing the side effects of a high fiber diet, staying properly hydrated also has other benefits that can aid in muscle growth and recovery. These include increased blood flow, which provides muscles with more oxygen and transports more nutrients required for preventing and healing injuries, and reduced inflammation, which can help speed up recovery times between workouts.

So, how much water should you drink per day? As mentioned, a good starting point is 1 ml of fluid per calorie. However, this may vary depending on several factors, including your activity level, the climate you live in, and your overall health. It is always a good idea to consult with a healthcare professional to determine your specific water needs, especially if you are embarking on a new diet or exercise program.

In addition to water, there are other fluids that can help you stay hydrated and provide additional benefits. For example, plant-based milk alternatives such as soy, almond, or oat milk can be a good source of protein and other nutrients. Just be sure to choose unsweetened varieties to avoid consuming excess sugar.

Drinking herbal tea is another way to increase your fluid intake while also providing additional health benefits. For example, green tea is rich in antioxidants, which can help protect your body from the damaging effects of free radicals, while chamomile tea has been shown to have anti-inflammatory and soothing properties, which may aid in muscle recovery.

Finally, don't forget that many foods, particularly fruits and vegetables, have a high water content and can contribute to your daily fluid intake. For example, watermelon, cucumber, and strawberries are all over 90% water and can help you stay hydrated while also providing essential vitamins and minerals.

In conclusion, staying properly hydrated is an important component of any muscle-building program, and this is especially true for those following a vegan diet. By consuming adequate fluids, you can help prevent the side effects of a high-fiber diet, keep your body and muscles properly hydrated, and provide your body with the tools it needs to recover from intense exercise.

Take supplements

Supplements are not necessary to build muscle and strength, but they can be helpful. A vegan diet can be restrictive, and getting enough of certain nutrients can be challenging.

• Creatine is the number one supplement for muscle building, and it is backed by hundreds of scientific studies. It helps you perform better, become stronger, and gain more muscle. Creatine is primarily found in animal foods, but the supplement is synthesized from vegan-friendly sources.
• Caffeine is a good pre-workout boost and improves performance in most sports, including weightlifting and strength training.
• A multivitamin/mineral supplement can be beneficial to get enough of all vitamins and minerals on a plant-based diet, which can be challenging. Look for one with micronutrients typically lacking in a vegan diet, like vitamins B12 and D, iron, and zinc.
• Beta-alanine improves exercise performance by increasing carnosine levels in your muscles. Like creatine, beta-alanine is mainly found in animal foods.
• Protein supplements can be beneficial if you are struggling to get enough protein from your diet. They provide a convenient, often inexpensive, and concentrated source of protein. Soy protein is the most common plant-based protein supplement and is backed by the most scientific research. However, other options include pea protein, hemp protein, rice protein, pumpkin seed protein, and more.

Frequently asked questions