Vegan Dieting: Gaining Mass, Staying Healthy, And Happy

Gaining muscle mass on a vegan diet is possible, but it requires careful planning. Here are some tips to help you build muscle on a vegan diet:

- Establish a regular strength-training routine: Progressive overload is key to building muscle. Each session, try for a heavier weight, more repetitions, or better form.

- Eat a healthy and well-balanced diet: Focus on consuming a variety of high-protein plant foods, as some plant proteins do not contain all the essential amino acids and are not as well absorbed as animal proteins. Include plenty of carbohydrates and healthy fats in your diet, as they are important sources of energy for your workouts and can aid in muscle repair and recovery.

- Ensure adequate protein intake: Aim for 1.4-2 grams of protein per kilogram of body weight per day. Vegan sources of protein include tofu, tempeh, seitan, edamame/soybeans, quinoa, chia seeds, beans, legumes, and grains. You can also use vegan protein powders to meet your protein requirements.

- Consider supplements: Creatine and beta-alanine supplements, which are naturally found in meat products, can aid in muscle gain and are available in vegan-friendly varieties.

- Eat enough calories: Create a calorie surplus by consuming 10-20% more calories than you burn. This provides your body with the extra energy it needs for strength training and muscle growth. High-calorie vegan foods include nuts, nut butter, dried fruit, avocados, quinoa, tahini, olive oil, rice, and coconut oil.

High-calorie foods: nuts, nut butters, avocados, quinoa, tahini, olive oil, dried fruit, legumes, sweet potatoes, smoothies, rice, and coconut oil

Nuts

Nuts are a great source of healthy fats, vitamins, minerals, and protein. They are calorie-dense, making them a good option for those looking to gain weight. For example, a quarter cup of raw almonds (32g) contains 170 calories, 6g of protein, and 15g of fat.

When choosing nuts, it is important to consider the calorie content, as it varies by type. For instance, pili nuts have the highest number of calories, with 719 calories per 100g, followed by macadamia nuts, pecans, dried pine nuts, and dried coconut flakes, all of which contain over 600 calories per 100g.

Nuts are also a good source of omega-3 fatty acids and healthy unsaturated fats, which can help to lower cholesterol and prevent heart disease and sudden death. Additionally, nuts are rich in dietary fibre, which has been linked to a reduced risk of heart disease, stroke, and hypertension.

Nut Butters

Nut butters are made by grinding nuts and combining them with salt, sugar, and oils. They are a convenient way to add extra calories to your diet, as they are calorie-dense and can be easily incorporated into various dishes. For instance, nut butters can be added to smoothies, yogurts, crackers, or used as a spread.

Avocados

Avocados are a nutrient-dense fruit, packed with vitamins, minerals, fibre, and healthy fats. They are also calorie-dense, with 3.5 ounces (100g) of avocado containing around 160 calories.

Avocados are a good source of monounsaturated fat, which has been linked to decreased inflammation and a lower risk of heart disease. They also contain oleic acid, a type of fat found in olives and olive oil, which has similar health benefits.

Additionally, avocados can help to regulate appetite and feelings of fullness due to their high fat and fibre content.

Quinoa

Quinoa is a seed that is often considered a whole grain. It is a good source of protein, fibre, vitamins, and minerals, and is calorie-dense, making it a suitable option for those looking to gain weight.

Quinoa can be easily incorporated into various dishes, such as salads, soups, or bowls, and can be paired with proteins and healthy fats.

Tahini

Tahini is a paste or butter made from ground sesame seeds. It is commonly used in Middle Eastern and Mediterranean cuisine and is a key ingredient in hummus and baba ghanoush.

Tahini is a good source of protein and various minerals, including magnesium, phosphorus, and calcium. It also contains mono- and poly-unsaturated fats, which are beneficial for heart health.

Olive Oil

Olive oil is a healthy fat that can be used in cooking, as a salad dressing, or as a substitute for butter. It is rich in antioxidants and has anti-inflammatory properties, which can help protect against injuries from regular training.

Dried Fruit

Dried fruit is a convenient and nutritious option for those looking to gain weight, as it is calorie-dense and has a long shelf life. It can be easily combined with other foods, such as nuts, cheese, or yoghurt, or enjoyed as a snack on its own.

Dates, prunes, apricots, figs, raisins, sultanas, and currants are some examples of dried fruit that can help with weight gain.

Legumes

Legumes, such as beans, peas, and lentils, are a good source of plant protein and dietary fibre. They are also low in fat and have a low glycemic index, making them a suitable option for those looking to gain weight while managing their blood sugar levels.

Legumes can be incorporated into various dishes, such as soups, salads, or bowls, and can be paired with healthy fats and proteins.

Sweet Potatoes

Sweet potatoes are a nutritious source of carbohydrates, vitamins, and minerals, including potassium, vitamin A, vitamin C, copper, and B vitamins. They are calorie-dense and can be easily incorporated into various dishes, such as salads, bowls, or as a side dish, and can be paired with proteins and healthy fats.

Smoothies

Smoothies are a convenient way to increase your calorie intake and can be easily customised to meet your taste preferences and nutritional needs. They can be made with various ingredients, such as fruits, vegetables, protein powder, nut butter, yoghurt, or milk.

Rice

Rice is a convenient and low-cost source of carbohydrates and calories. It is calorie-dense, making it easy to obtain a significant amount of carbs and calories from a single serving.

Rice can be easily incorporated into various dishes, such as bowls, salads, or as a side dish, and can be paired with proteins and healthy fats.

Coconut Oil

Coconut oil is a type of fat that is often touted for its weight loss benefits. However, it is calorie-dense, with 1 tablespoon (15ml) containing 120 calories.

Coconut oil is mainly composed of medium-chain triglycerides (MCTs), which are absorbed and metabolised more quickly by the body compared to long-chain triglycerides (LCTs). This can lead to a temporary boost in metabolism and slightly increased calorie burning.

High-protein foods: beans, seeds, nuts, tofu, tempeh, seitan, edamame, soy beans, quinoa, chia seeds, and vegan protein powder

Beans

Beans are a great source of protein and fiber. They are also packed with polyphenols, which have antioxidant and anti-inflammatory properties. These properties can help prevent and provide therapeutic effects for conditions like cardiovascular disease, neurodegenerative disorders, cancer, and obesity.

Seeds

Seeds are a great source of healthy fats, minerals, and vitamins. They can be sprinkled on salads, yogurts, or oatmeal. Some seeds, like chia seeds, can also be used as an egg substitute in vegan baking.

Nuts

Nuts are a great source of protein and healthy fats. They can be sprinkled on salads or added to homemade granola for a wholesome and energy-packed breakfast option. Nut butter can also be spread on toast or mixed into oatmeal.

Tofu

Tofu is a versatile vegan protein source made from soybeans. It has phytonutrients like isoflavones, which have been linked to a variety of health benefits, like improving your immune system. Tofu can be baked, fried, grilled, or stir-fried to imitate the texture of meat in a variety of dishes.

Tempeh

Tempeh is made from fermented soybeans, which gives it a nutty flavor and a firm texture. It is a good source of protein, fiber, and iron. Tempeh works well in stir-fries, sandwiches, and marinated dishes.

Seitan

Seitan, or wheat gluten, is a high-protein alternative to meat. It can be enjoyed in a wide range of dishes, including stir-fries, stews, and sandwiches, adding a hearty and satisfying element to high-protein plant-based meals.

Edamame

Edamame, or young soybeans, are a nutritious food packed with phytonutrients and protein. A half-cup of shelled edamame has around 11 grams of protein, making it an excellent vegan protein source. Edamame can be enjoyed in a variety of ways, such as added to salads, stir-fries, or simply eaten as a wholesome and tasty snack.

Soy Beans

Soybeans are a complete protein, meaning they contain all the essential amino acids. They are also a good source of phytonutrients like isoflavones, which have been linked to a reduced risk of breast cancer and cardiovascular disease.

Quinoa

Quinoa is a complete protein, containing all the essential amino acids. It is also a good source of magnesium, iron, fiber, and zinc. Quinoa can be used as a base for grain bowls, salads, stuffed vegetables, or as a side dish.

Chia Seeds

Chia seeds are a complete protein and a good source of omega-3s, iron, calcium, magnesium, and selenium. They can be soaked in water and used as an egg substitute in vegan baking. They can also be sprinkled on salads, yogurt, or oatmeal.

Vegan Protein Powder

Vegan protein powder is a convenient way to increase your protein intake if you struggle to get enough from whole food sources. There are many different types of vegan protein powder on the market, so it is important to do some research to find one that best meets your needs.

High-carb foods: fruits, beans, and vegan pasta

Carbohydrates are an essential source of energy and can be incredibly healthy. Here are some high-carb foods that can help you gain mass on a vegan diet:

Fruits

Fruits are packed with essential vitamins, minerals, and antioxidants, making them a nutritious addition to a vegan diet. Some high-carb fruits include bananas, oranges, apples, and blueberries. Bananas, for example, contain about 31 grams of carbs and are rich in potassium, vitamins B6 and C, and beneficial plant compounds. Oranges, on the other hand, offer 15.5 grams of carbs per 100-gram serving and are an excellent source of vitamin C, potassium, and fibre.

Beans

Beans are a great source of plant-based protein and are rich in various vitamins, minerals, and antioxidants. They are also high in fibre, which promotes a feeling of fullness and supports digestive health. Kidney beans, for instance, provide about 21.5 grams of carbs per 100 grams, while chickpeas offer 27.4 grams of carbs per 100-gram serving.

Vegan Pasta

Pasta is a convenient and versatile food that can be included in a vegan diet. When choosing pasta, opt for whole grain varieties, as they provide more fibre, vitamins, and minerals. Additionally, you can pair pasta with other high-carb foods like beans or lentils to create a well-rounded meal.

Remember, while these high-carb foods can be a great source of energy and nutrients, it is important to maintain a balanced diet and ensure you are meeting your individual calorie and nutritional needs.

High-fat foods: seeds, nuts, oils, and avocados

Seeds, nuts, oils, and avocados are all great sources of healthy fats, which are essential for gaining weight on a vegan diet. Here are some tips and food choices to help you incorporate more of these foods into your diet:

• Nuts and Nut Butters: Nuts are nutrient-dense foods that provide a good amount of calories, healthy fats, complex carbohydrates, protein, vitamins, minerals, and fiber. Walnuts, almonds, cashews, and pecans are excellent choices. Go for natural nut butter varieties without added sugar or oils. You can add nut butter to smoothies, snacks, or sides.
• Avocados: Avocados are a creamy and delicious fruit that is rich in healthy fats, fiber, vitamins, and minerals. Half an avocado contains about 322 calories, 13.5 grams of fiber, and 30 grams of total fat. Try adding avocado to your morning smoothie, spreading it on toast, or cubing it to add to salads or omelets.
• Oils: Oils are a great way to add extra calories and healthy fats to your meals. Olive oil, in particular, is rich in monounsaturated fats, which have been linked to improved heart health and blood sugar control. Drizzle olive oil over cooked veggies, mix it into salad dressings, or use it in marinades. Other vegan-friendly oils include sunflower oil, rapeseed oil, and coconut oil.
• Seeds: Seeds, such as sunflower seeds and flax seeds, are nutrient-dense and provide healthy fats, protein, complex carbohydrates, vitamins, minerals, and fiber. They can be added to breakfast cereals, trail mixes, baked goods, salads, or stir-fries. Flax seeds are a great source of omega-3 fatty acids and can be ground and added to dishes for a nutritional boost.

Remember to combine these high-fat foods with other nutritious choices, such as fruits, vegetables, whole grains, and protein sources, to ensure a well-balanced diet.

Supplements: creatine and beta-alanine

Creatine and beta-alanine are two supplements that can be beneficial for vegans looking to build muscle.

Creatine

Creatine is a naturally occurring substance that can be found in animal foods such as meat, fish, and poultry. It is also available as a supplement, which is typically synthesised from vegan-friendly sources. Creatine is the number one supplement for muscle building and is backed by hundreds of scientific studies. It helps you perform better, become stronger, and gain more muscle.

Research suggests that vegans benefit more from supplementing with creatine than omnivores since a plant-based diet provides very little creatine.

Beta-alanine

Beta-alanine is another supplement that improves exercise performance by increasing carnosine levels in your muscles. Like creatine, beta-alanine is found mainly in animal foods like fish and meat. Therefore, you might benefit more from supplementing with beta-alanine if you eat only plant-based foods.

Beta-alanine improves exercise performance by increasing carnosine levels in your muscles. Carnosine is a dipeptide (β-alanyl-l-histidine) found in skeletal muscle and the central nervous system. It is synthesised in situ from its rate-limiting precursor β-alanine. Carnosine appears to be a primary trigger of MPS and plays an important role in promoting recovery and adaptation from exercise.

Dosage Recommendations

The standard dosage of beta-alanine is 2–5 grams daily. Consuming beta-alanine with a meal can further increase carnosine levels. Beta-alanine supplements seem to be better at replenishing muscle carnosine levels than taking carnosine itself.

Frequently asked questions