Bulking With Plants: A Guide To Gaining Mass

It is a common misconception that a plant-based diet is not conducive to building muscle. However, this is far from the truth. A well-planned vegan diet can be just as effective as any other for bodybuilding and bulking up. The key is to ensure you are consuming enough calories and the right amount of protein. This means eating lots of calorie-dense foods such as nuts, seeds, avocados, and healthy fats like hummus, olives, and tahini. It is also important to eat a variety of protein sources such as beans, legumes, tofu, and tempeh, as well as supplementing with plant-based protein powder. In addition to diet, an effective exercise program targeting all major muscle groups is crucial for achieving the desired results.

Eat lots of calories

Eating lots of calories is essential for bulking up on a plant-based diet. Here are some tips to increase your calorie intake:

Eat More Frequently

Increasing the frequency of your meals is a simple way to boost your overall calorie intake. Instead of sticking to the standard three meals a day, consider adding in snacks or smaller meals throughout the day. This approach ensures you don't feel overly stuffed after each meal, making it easier to consume more calories overall.

Choose Calorie-Dense Foods

Prioritize calorie-dense foods that pack a lot of calories into a small volume. For example, nuts, seeds, dried fruit, avocados, and plant-based oils like olive oil are all calorie-dense options. Incorporate these foods into your meals and snacks to boost the calorie content.

Make Smoothies

Smoothies are an excellent way to consume a lot of calories in a single serving. Blend together high-calorie plant-based ingredients like nut butter, avocado, plant-based milk, coconut oil, and nutritional yeast with your choice of fruits and vegetables. Smoothies can be a convenient and tasty way to increase your calorie intake.

Don't Skip Meals

Make sure you're consistent with your meal schedule and never skip a meal. If you do, you'll need to consume double the amount of calories later in the day to make up for it, which can be challenging and uncomfortable. Stay on track by planning your meals and having plant-based snacks on hand to ensure you're eating enough throughout the day.

Monitor Your Weight

Weigh yourself regularly, ideally at the same time each week, to track your progress. If your weight gain stalls or isn't meeting your expectations, adjust your calorie intake accordingly. This might involve adding more calorie-dense foods to your diet or increasing the overall amount of food you're eating.

Focus on Healthy Calories

While increasing your calorie intake is crucial for bulking up, it's important to prioritize healthy sources of calories. Opt for whole, unprocessed, or minimally processed plant-based foods that provide your body with the nutrients it needs to function optimally and support muscle growth.

Consume healthy fats

Consuming healthy fats is an essential part of a balanced plant-based diet. Fats are a concentrated source of energy, which is especially important for those with high energy needs. They are also needed to make hormones and maintain a regular menstrual cycle.

When following a plant-based diet, it is important to be mindful of the types of fats you are consuming. Saturated fats, which are primarily found in animal products and processed vegan foods, can increase the risk of cardiovascular disease. Instead, opt for unsaturated fats, such as monounsaturated and polyunsaturated fats, which have neutral or favourable effects on health. Examples of foods rich in unsaturated fats include avocados, nuts, seeds, tahini, extra virgin olive oil, and vegetable oils.

• Include a variety of plant-based fats in your meals, such as avocados, nuts, seeds, and healthy oils like olive oil and avocado oil.
• Use plant-based fats as toppings or additives to your meals. For example, add avocado slices to your salad or toast, or sprinkle chia seeds or hemp seeds on your yogurt.
• Choose plant-based proteins that are also good sources of healthy fats, such as tofu, tempeh, and nuts.
• Make your own salad dressings or sauces using healthy oils, such as extra virgin olive oil or avocado oil.
• When snacking, choose options that include healthy fats, such as nuts, seeds, or nut butters.
• If you are using protein powder, opt for a plant-based option that includes healthy fats, such as pea protein or rice protein.
• Be mindful of your overall fat intake and aim for a balance. It is recommended that fat makes up about 15-35% of your total daily energy intake.

Ensure sufficient protein intake

Protein is one of three macronutrients that our bodies use for energy, alongside carbohydrates and fats. It is made up of 20 individual building blocks called amino acids, which are vital to our bodies for building and repairing cells, creating enzymes and antibodies, and performing other essential functions.

The general belief is that a protein intake of up to 1 gram per pound of body weight supports optimal muscle growth. However, this is not always necessary, as getting 10-15% of daily calories from protein is sufficient for most people, even those with an active lifestyle. For a 140-pound person, this translates to about 50 grams of protein a day.

When it comes to bulking on a plant-based diet, it is important to ensure sufficient protein intake. Here are some tips to help you achieve that:

• Include a variety of plant-based protein sources in your diet, such as beans, legumes, tofu, tempeh, seitan, textured vegetable protein, nuts, seeds, and nut butter.
• Aim for around 0.7-1 gram of protein per pound of body weight per day. For a 150-pound person, this translates to about 135 grams of protein per day.
• Include at least 20 grams of protein per meal, and have 3-5 meals per day. This will stimulate muscle growth with every meal.
• Consider using plant-based protein powder for convenience and to ensure you hit your protein targets. Blends of different plant-based protein sources, such as pea and rice protein, tend to be the best option.
• If you are a bodybuilder or highly active, you may need slightly more protein. Recommendations range from 1.5 grams per kilogram of body weight up to 2 grams per kilogram of body weight.
• If you find it difficult to get enough protein from plant-based foods alone, consider supplements such as glutamine and creatine.
• Drink plenty of fluids, especially water, to aid digestion and absorption of the high fiber content in plant-based diets.

By following these guidelines, you can ensure sufficient protein intake while bulking on a plant-based diet.

Plan meals in advance

Planning meals in advance is a great way to ensure you are getting the right nutrients and calories to support your bulking goals. Here are some tips and tricks to help you plan your meals effectively:

Calculate Your Calorie Needs

Determine your maintenance calories, or the number of calories your body needs to maintain your current weight. You can use an online calculator or consult a dietitian to determine this number. Once you know your maintenance calories, you need to increase this number by 20% to create a calorie surplus, which is necessary for bulking. This surplus will provide your body with the extra energy it needs to build muscle.

Track Your Macros

In addition to tracking your calories, it is important to track your macronutrients, or "macros," which are protein, carbohydrates, and fat. A typical bulking diet consists of a high protein intake (around 1.6-2.2g of protein per kg of body weight), moderate fat intake (around 20-30% of your calories), and the remaining calories from carbohydrates. You can use an app like MyFitnessPal to track your macros and ensure you are hitting your targets each day.

Be Consistent

Consistency is key when it comes to bulking. This means being consistent with your diet, training, and sleep. Aim for a minimum of 6-8 hours of sleep each night to allow your muscles to repair and grow. In terms of training, aim to strength train 3-5 times per week, giving your body adequate rest and recovery time.

Increase Portion Sizes and Frequency

When bulking, it is generally recommended to increase your portion sizes and eat more frequently. This ensures a constant stream of nutrients to support muscle growth. If large portions don't work for you, try having smaller meals more frequently and snacking in between to hit your calorie and macro goals.

Focus on Protein

Protein is crucial for muscle growth, so make sure you are getting enough in your diet. Good plant-based sources of protein include beans, lentils, tofu, tempeh, nuts, seeds, and plant-based protein powders. Aim for at least 1.5 grams of protein per kilogram of body weight, and consider using a protein powder to help hit your targets.

Supplement Wisely

While not necessary, supplements can support your bulking journey. Creatine and glutamine are animal-free supplements that can aid in muscle growth. Additionally, consider taking a multivitamin, vitamin B12, vitamin D3, and omega-3 fatty acids to ensure you are getting all the necessary micronutrients.

Plan Your Meals

Now that you know your calorie and macro targets, it's time to plan your meals! Here are some sample meals to get you started:

• Tofu scramble with spinach, mushrooms, and vegan cheese on toast
• Granola with almond milk, almonds, chia seeds, and banana
• Bagels with peanut butter
• High-calorie smoothie with plant-based protein powder, nut butter, flax seed powder, coconut oil, chia seeds, and fruit
• Veggie burger on a potato bun with roasted cauliflower and sweet potato wedges
• Porridge oats with soy milk and peanut butter
• Quinoa bowl with roasted veggies and tahini
• Black bean burritos in whole-wheat tortillas with avocado, salsa, brown rice, and jalapenos

Monitor muscle gain

Monitoring your muscle gain on a plant-based diet is essential to ensure you're on track with your fitness goals. Here are some strategies to help you track your progress effectively:

Calculate Your Caloric Needs

Understanding your caloric needs is crucial for building muscle on a plant-based diet. Start by finding your Basal Metabolic Rate (BMR) using a formula such as the Harris-Benedict equation, which takes into account your gender, age, height, and weight. This will give you an estimate of the calories you expend just by existing.

Next, consider your activity level and calculate the additional calories you burn through daily activities and exercise. By finding the sum of these two values, you can determine your total daily caloric expenditure.

Determine Your Macronutrient Needs

Once you know your caloric needs, it's essential to break them down into macronutrients: carbohydrates, proteins, and fats. This will ensure that you're consuming the right balance of nutrients to support muscle growth.

Use online resources or consult a dietician to determine the ideal ratio of carbohydrates, proteins, and fats for your specific goals and body composition.

Track Your Progress

Consistency and discipline are key when it comes to building muscle. Create a detailed meal plan that aligns with your calculated caloric and macronutrient needs. There are various apps and journals available to help you track your food intake, such as MyFitnessPal or a food journal.

Regularly review your progress by measuring your body composition. This can be done through methods like body circumference measurements, body fat analysis, or DEXA scans. These tools will help you assess changes in your muscle mass and body fat percentage over time.

Adjust as Needed

Based on your progress and how your body responds, be prepared to make adjustments to your diet and training regimen. Remember that building muscle is a gradual process, and it's normal to encounter plateaus or setbacks along the way.

If you find yourself stuck, consider consulting a professional nutritionist or personal trainer who can provide personalized advice and help fine-tune your diet and exercise routine.

Remember, building muscle on a plant-based diet is absolutely achievable, and by monitoring your progress, you'll be able to make informed decisions to optimize your results.

Frequently asked questions