Vegan Bulking: Maximizing Muscle Growth On A Plant-Based Diet

Bulking on a vegan diet is possible, and can be done healthily and effectively. A bulking diet typically consists of large amounts of animal protein, but vegan diets can also be high in protein and calories, which is necessary for building muscle.

To bulk on a vegan diet, it is recommended to eat a caloric surplus of 400-800 calories per day. This should come from an increase in complex carbohydrates, such as whole grains, legumes, and starchy vegetables, as well as healthy fats, such as nuts, olive oil, and avocado. It is also important to ensure adequate protein intake, with recommendations ranging from 0.7-1 gram of protein per pound of body weight per day. This can be achieved through eating high-protein plant foods such as tofu, tempeh, seitan, legumes, and nuts, as well as vegan protein powders.

In addition to diet, an exercise routine that challenges the muscles is necessary for building muscle mass. This includes heavy compound lifts such as squats, deadlifts, and bench presses, performed at a moderate rep range.

Eat enough protein

Eating enough protein is essential for building muscle, and vegans can still access a wide variety of protein sources. It is recommended that you eat around 0.7–1 gram of protein per pound of body weight per day. This can be achieved through a variety of plant-based foods, including legumes, nuts, seeds, whole grains, and vegan protein powders.

Legumes, such as beans, peas, and lentils, are a great source of protein and can be easily incorporated into meals. They are also very cost-effective and have all the essential amino acids when combined with rice. Similarly, nuts are a nutritional powerhouse, offering not only protein but also healthy fats and micronutrients. When purchasing nuts, it is best to opt for raw or roasted varieties without added oils or salt.

Whole grains, such as brown rice, quinoa, farro, and others, are less processed than refined grain products and, therefore, tend to be higher in protein. Quinoa, in particular, is a great option as it is a complete source of protein.

Vegan protein powders are also a convenient way to ensure you are getting enough protein. There are many options available, including soy protein, pea protein, brown rice protein, and blends of these sources. Blends are useful as they combine several plant-based protein sources, ensuring you get a complete amino acid profile.

In addition to these sources, tofu, tempeh, and seitan are excellent vegan protein options. Tofu is very versatile and can be added to a variety of dishes, while tempeh is made from fermented soybeans, and seitan is a wheat protein.

By including a variety of these protein sources in your diet, you can ensure you are getting enough protein to support muscle growth and recovery.

Track your calories

Tracking your calories is an important part of bulking on a vegan diet. It can be tedious and time-consuming, but it is a way to ensure that you are hitting the necessary goals to add bulk. Staying between 400-600 extra calories per day ensures the fuel your muscles need to grow.

There are several ways to track your calories. You can use a calorie calculator to check the estimates and ensure you are consuming 400-600 more calories than you burn per day. You can also calculate your body mass and lean body mass to determine how much protein you need to consume per day.

It is also beneficial to track your macronutrients — protein, carbs, and fat — for the first few weeks to ensure you are meeting your needs. This is especially important when embarking on a vegan bodybuilding diet, as it can be challenging to meet protein and calorie needs without proper planning.

It is also important to monitor your weight weekly. Taking before and after photos is a great way to see progress, but it is also helpful to weigh yourself once a week under the same conditions for consistency. Adding 1-2 pounds per week is a reasonable goal that won't compromise your health.

Drinking enough water is also crucial. Eating more calories and protein makes your body work harder to digest and absorb those nutrients, and staying hydrated will allow your body to work efficiently. The more you sweat during your workouts, the more water you will need to drink in addition to your regular 8 glasses per day.

Monitor your weight weekly

Monitoring your weight weekly is a crucial aspect of bulking on a vegan diet. Here's a detailed guide on this topic:

Weighing Yourself Consistently

When monitoring your weight, it's important to weigh yourself consistently. Choose a specific time of day, such as first thing in the morning or right before bed, and stick to it. This consistency ensures that your measurements are comparable from week to week, providing an accurate picture of your progress.

Setting a Reasonable Goal

A reasonable and safe goal for weight gain is to aim for an increase of about 1-2 pounds (0.5-1 kg) per week. This rate of weight gain allows for steady progress without compromising your health. It's important to avoid drastic fluctuations, as they may indicate unhealthy practices or water weight changes rather than true muscle gain.

Adjusting Your Caloric Intake

If your weight gain stalls or you're not meeting your weekly goal, you may need to adjust your caloric intake. Since bulking requires a caloric surplus, consider increasing your daily caloric intake by 400-600 calories. This adjustment should be done gradually and monitored closely to ensure it aligns with your goals.

Combining with Other Metrics

While monitoring your weight is essential, it's just one piece of the puzzle. Combine it with other metrics such as body measurements, body fat percentage, and progress photos. These additional metrics provide a more comprehensive understanding of your body composition changes and can help identify areas of improvement.

Tracking Progress and Adjusting

Keep a record of your weight measurements over time. This allows you to track your progress and identify patterns. If your weight gain is slower or faster than expected, you can adjust your diet and exercise routine accordingly. Consistency and patience are key, as bulking takes time and dedication.

Consulting Professionals

If you're unsure about your progress or need guidance, consult a healthcare professional, nutritionist, or certified trainer. They can provide personalised advice based on your specific circumstances and help you optimise your bulking journey while ensuring your overall health and well-being.

Don't neglect fats

Fat is an important part of a vegan diet, especially when bulking. It's a great source of calories, with 9 calories per gram (compared to 4 calories per gram in protein and carbs).

Fat is essential for successful bulking as it helps you stay in a calorie surplus. It's also important to choose heart-healthy fats, such as avocados, olive oil, coconut, nuts, nut butters, and seeds.

• Add avocado to your smoothies or guacamole with tortilla chips as a snack.
• Drizzle olive oil on your veggies.
• Include nut butters and seeds in your trail mix.
• Use nuts and seeds in your salads, such as a spinach salad with grilled tempeh, tomato, and roasted red peppers.
• Spread nut butter on your toast or apple slices.
• Make a "fat shake" with ingredients like almond milk, almond butter, flax seed, coconut oil, and chia seeds.
• Add healthy oils like olive, avocado, and hempseed to your diet.
• Include tahini, a paste made from sesame seeds, in your diet. It's a good source of fat and protein.

Plan your meals

Planning your meals is an important part of bulking on a vegan diet. Here are some tips to help you plan your meals effectively:

Plan a Variety of Meals

When bulking on a vegan diet, it's important to ensure you're getting all the necessary nutrients. This means including a variety of plant-based proteins, carbohydrates, healthy fats, and micronutrients in your meals. Plan your meals to include different food groups and a mix of whole foods and supplements.

Include High-Protein Foods

As protein is crucial for muscle growth and repair, make sure to include sufficient amounts of plant-based proteins in your meals. Some high-protein vegan foods are tofu, tempeh, seitan, legumes (beans, peas, and lentils), nuts, nut butters, seeds, and vegan protein powders. Aim for around 0.7-1 gram of protein per pound of body weight per day.

Consider Calorie-Dense Foods

To support muscle growth, you need to consume more calories than you burn. Include calorie-dense foods in your meals, such as nuts, dried fruits, avocado, olive oil, and plant-based meats. These foods provide a concentrated source of calories, helping you reach your daily calorie goals.

Track Your Macros and Calories

Consider tracking your macronutrient intake (protein, carbohydrates, and fats) and calories, especially when starting a vegan bodybuilding diet. This will help you ensure you're meeting your nutritional needs and energy requirements for bulking. You can use online calculators to estimate your calorie needs and track your progress.

Stay Hydrated

Drinking enough water is essential, especially when increasing your fiber intake, as it can help prevent digestive issues associated with a high-fiber diet. Aim for a minimum of 1 ml of fluid per calorie. For example, if you're consuming 2,000 calories per day, aim for 2,000 ml (68 ounces) of water.

Plan Meals in Advance

Planning your meals in advance can help ensure you have all the necessary ingredients, as vegan recipes often require a variety of components. Planning ahead also makes grocery shopping easier and helps you stay consistent with your diet.

Frequently asked questions