Vegan Diet Strength Training: Fueling Power And Performance

A vegan diet can be a great way to increase strength and improve overall health. It can also help with disease prevention, protecting the environment, and reducing animal cruelty.

A common misconception is that vegans cannot get enough protein, but this is not the case. There are plenty of vegan protein sources, including beans, seeds, nuts, soy products, and green leafy vegetables. It is important to eat a variety of these foods to ensure you are getting all the essential amino acids.

In addition to protein, it is also crucial to focus on nutrient-dense foods such as leafy greens, broccoli, and superfoods like chia and spirulina. Healthy fats should come from olives, nuts, seeds, avocados, and coconut. Complex carbs can be found in root vegetables, berries, apples, and legumes.

It is also important to stay active and exercise regularly. Strength training and cardio are great ways to improve overall endurance and take care of your heart.

By following these tips, vegans can increase their strength and stamina while enjoying the benefits of a plant-based diet.

Eat a well-balanced diet, rich in whole foods

Eating a well-balanced diet, rich in whole foods, is the basis for an energised, healthy life. Whole foods are generally the most nutrient-dense and health-promoting. A well-balanced diet is also key to ensuring you are getting all the necessary vitamins and minerals.

A varied diet of whole foods will ensure you are getting all the micronutrients (vitamins and minerals) you need, as well as enough fibre. Fibre is something that the vast majority of the North American population is deficient in.

It is important to prepare most of your meals in your own kitchen, and fill your plate with as many whole foods as possible. Calorie tracking can be a useful guide to getting a ballpark idea of how much fuel you're taking in each day, but it is not an exact science. Working with a nutrition professional to help you set your calorie goal is a good idea.

It is also important to eat enough calories. If you are looking to lose fat, you will need to take in less energy than you burn, and if you are working to gain muscle, you will need to take in more energy than you burn.

A well-balanced vegan diet will include a variety of plant foods such as:

• Legumes (beans, chickpeas, lentils, pinto beans, mung beans, garbanzo beans)
• Seeds (hemp seeds, pumpkin seeds, chia seeds, flaxseed)
• Nuts (almonds, cashews, walnuts)
• Soy products (tofu, tempeh, edamame)
• Green leafy vegetables (kale, spinach, broccoli)
• Whole grains (quinoa, oats, bulgur, whole-wheat pasta)

Focus on nutrient-dense foods

Nutrient-dense foods are those that provide a high number of nutrients relative to their calorie count. They are essential for increasing stamina, energy, and strength. Here are some nutrient-dense foods to focus on:

Proteins

• Beans
• Hemp seeds
• Lentils
• Quinoa
• Green peas
• Leafy greens
• Broccoli
• Superfoods like chia and spirulina

Iron

• Hemp
• Cacao
• Beans
• Legumes
• Leafy greens
• Chia seeds

Healthy fats

• Olives
• Nuts
• Seeds
• Avocados
• Coconut

Complex carbs

• Root vegetables
• Berries
• Apples
• Bananas
• Nuts
• Seeds
• Beans
• Legumes

Vitamins and minerals

• Leafy greens
• Green vegetables
• Herbs
• Spices
• Superfoods

Eat enough calories

Eating enough calories is crucial for building strength on a vegan diet. A caloric deficit will lead to muscle loss, so it is important to eat more calories than you expend.

The number of calories you need depends on your sex, age, activity level, current weight and height, and weight goals. Working with a sports nutritionist is the best way to determine your calorie needs. If that is not an option, you can use an online calculator to estimate your energy needs and then track your calories using an app like MyFitnessPal.

If you find that you are not consuming enough calories, you can add some healthy, fat-rich vegan snacks to your diet, such as avocado, guacamole, peanut butter, almond butter, olive oil, and edamame.

It is beneficial to have a positive caloric balance, meaning you should eat more calories than you expend. For novice lifters, this means consuming 20-40% more calories than required for daily maintenance, and for more advanced lifters, 10-20% more.

Eat enough protein

Protein is essential for muscle growth and repair. It is made up of amino acids, which are the "building blocks" of protein. Consuming an adequate amount of amino acids is crucial for rebuilding muscle tissue.

The American College of Sports Medicine recommends consuming between 1.2 to 1.7 grams of protein per kilogram of body weight to gain muscle. To determine your protein needs, divide your weight in pounds by 2.2, then multiply that number by 1.2 and 1.7 to get a range. For example, a 150-pound person would need to consume 82 to 116 grams of protein per day to build muscle mass.

Vegan Sources of Protein

Vegan diets can provide sufficient protein for muscle growth and repair. Here are some protein-rich vegan food options:

• Beans (black beans, chickpeas, lentils, pinto beans, mung beans, garbanzo beans)
• Seeds (hemp seeds, pumpkin seeds, chia seeds, flaxseed)
• Nuts (almonds, cashews, walnuts)
• Soy products (tofu, tempeh, edamame)
• Green leafy vegetables (kale, spinach, broccoli)
• Whole grains (quinoa, oats, bulgur, whole-wheat pasta)
• Protein powder (pea, hemp)

Complete Proteins

It's important to consume a variety of protein sources, as many plant-based proteins are incomplete, lacking certain essential amino acids. For example, legumes are low in methionine, while grains and nuts are low in lysine. By combining different plant-based proteins, you can ensure you're getting all the essential amino acids your body needs.

Timing of Protein Intake

While the total daily amount of protein is crucial, the timing of protein intake is also important. Consuming protein throughout the day and within a few hours after working out can maximize muscle protein synthesis and support muscle repair and growth.

Take creatine supplements

Creatine is a supplement that can help vegans increase their strength. It is naturally found in animal tissues such as meat, fish, and poultry, so it is consumed in lower amounts by those following a plant-based diet.

Creatine is one of the most well-researched supplements on the market. It is known to help with exercise performance by rapidly producing energy during intense activity. It may also provide cognitive benefits, although more research is needed in this area.

Vegans can benefit from taking creatine supplements as it helps to increase creatine and phosphocreatine levels, which can enhance exercise performance and recovery. Creatine supplementation has been shown to increase lean tissue mass, muscular strength, and muscular endurance.

It is important to note that creatine supplements should not be taken in capsule form as the capsules are often derived from gelatin and may contain animal by-products. Instead, opt for creatine in powder or liquid form.

• Combine with strength training: Creatine supplementation combined with resistance training can lead to greater training adaptations and anabolic gains.
• Consume with carbohydrates and protein: Consume creatine with slow-digesting carbohydrates and a moderate amount of protein before your workout, and with faster-digesting carbohydrates and more protein after your workout.
• Ensure adequate fuel and water intake: In addition to creatine supplementation, make sure to consume adequate fuel and water to support muscle recovery and growth.
• Consider loading phase: During the initial loading phase, a higher dosage of creatine (20-25 grams per day) is consumed for 5-7 days, followed by a maintenance dose of 3-5 grams per day.
• Choose quality supplements: Opt for creatine supplements that are third-party tested and certified to be free from banned substances.
• Be consistent: Creatine works best when taken consistently over time.
• Monitor your response: Pay attention to your body's response to creatine supplementation and adjust the dosage or formulation if needed.
• Consult a healthcare professional: If you have any concerns or are taking medications, consult a healthcare professional before starting creatine supplementation.

Frequently asked questions