Vegan Bodybuilding: Fueling Muscles On Plants

Bodybuilding is a sport marked by extreme muscle definition, and it may be hard to believe that it can coexist with a plant-based regime. However, vegan bodybuilders can build muscle and boost strength just as well as their meat-eating competitors.

A vegan bodybuilding diet is challenging because it requires careful planning to ensure sufficient intake of protein, calories, and micronutrients. The diet is devoid of all animal products and is usually higher in protein than traditional vegan diets. It is high in fruits, vegetables, and plant-based proteins, and it can provide several health benefits, such as lowering the risk of heart disease and cancer and promoting a healthy body weight.

To build muscle, a vegan bodybuilder needs to be in a caloric surplus of 10-20%. They should consume 0.7–1.0 grams of protein per pound of body weight per day, and their fat intake should be 0.5 grams per pound. It is recommended to track macronutrient intake for the first few weeks to ensure adequate nutrition.

Some foods to include in a vegan bodybuilding diet are:

- Beans and legumes

- Hemp, flax, sunflower, and chia seeds

- Quinoa and amaranth

- Tofu, tempeh, and seitan

- Soy products

- Calcium-fortified plant milk and yoghurt

- Spirulina

- Vegan protein powders

- Nutritional yeast

- Sprouted grain breads

- Oats

- Fruits and vegetables

- Whole grains and cereals

- Nuts and nut butters

- Tahini

- Healthy oils, such as olive, avocado, and hempseed

- Vegan dark chocolate

Caloric surplus/deficit: A vegan bodybuilder's diet may involve a caloric surplus during the muscle-building phase and a deficit during the fat-loss phase

A vegan bodybuilder's diet may involve a caloric surplus during the muscle-building phase and a deficit during the fat-loss phase. This strategy is common among bodybuilders, whether vegan or not.

During the bulking phase, bodybuilders aim to increase muscle mass by consuming more calories than their body requires to maintain weight. This is known as a caloric surplus. On the other hand, during the cutting phase, athletes aim to reduce their overall body fat by creating a caloric deficit, usually by gradually reducing calorie and fat intake.

For vegan bodybuilders, this means consuming plenty of high-protein, plant-based foods to meet their protein requirements, which can be challenging due to the lower quality of plant-based proteins. Vegan bodybuilders may also need to increase their portion sizes and add healthy fats to their meals to ensure they are consuming enough calories, especially during the bulking phase.

Bulking Phase for Vegan Bodybuilders

• Goal: To increase muscle mass.
• Caloric Intake: A surplus of 10-20% is recommended for optimal muscle growth, especially for those who are experienced in training.
• Protein Intake: It is recommended to consume 0.7-1.0 grams of protein per pound of body weight per day. Vegan bodybuilders may need to consume more protein, closer to 1g/lb, due to the lower quality of plant-based proteins.
• Meal Plan: A sample meal plan for the bulking phase might include tofu, tempeh, seitan, legumes, quinoa, plant-based protein powders, nuts, seeds, and high-protein vegetables like peas and broccoli.
• Challenges: It can be challenging for vegan bodybuilders to meet their protein and calorie requirements due to the lower quality and bioavailability of plant-based proteins.

Cutting Phase for Vegan Bodybuilders

• Goal: To reduce body fat while maintaining muscle mass.
• Caloric Intake: A caloric deficit is created by reducing overall calorie intake, usually by cutting calories and fat intake.
• Protein Intake: Protein intake remains high, typically between 2.3-3.1g/kg of body mass, to support muscle maintenance.
• Meal Plan: A sample meal plan for the cutting phase might include similar foods to the bulking phase but with reduced portion sizes and a focus on high-protein, low-calorie options.
• Challenges: Vegan bodybuilders may struggle to reach their protein requirements while in a caloric deficit, and they may benefit from the guidance of a nutritional professional to ensure they are getting enough protein to maintain muscle mass.

High-protein foods: A vegan bodybuilder should eat plenty of protein-rich plant-based foods, such as tofu, tempeh, beans, and nuts

High-protein foods are essential for vegan bodybuilders, as protein is critical for muscle building and preservation. The recommended intake is about 0.7–1.0 grams per pound of body weight per day, and vegan bodybuilders should aim for the higher end of this range due to the lower quality of plant-based proteins.

Vegan bodybuilders should eat a variety of protein-rich plant-based foods, ensuring sufficient intake of all essential amino acids. Here are some food groups to consider:

• Legumes: Lentils, beans (e.g., black, kidney, lima, garbanzo), peas, tofu, tempeh, and soy products like edamame and soy milk. Legumes are excellent sources of protein and can be combined with grains to form complete proteins. Tofu and tempeh are particularly versatile and can be used in various dishes.
• Nuts and Seeds: Almonds, cashews, peanuts, walnuts, pistachios, chia seeds, pumpkin seeds, and hemp seeds. These provide healthy fats and protein. Peanut butter and other nut butters are also good options.
• Meat Substitutes: Meat alternatives made from soy or pea protein can be used in place of animal-based meats.
• Dairy Alternatives: Soy milk, almond milk, and other plant-based milk alternatives. Calcium-fortified options can help meet daily calcium requirements.
• Whole Grains: Quinoa, amaranth, buckwheat, and millet provide complete protein sources and complex carbohydrates.
• Vegetables: Broccoli, asparagus, artichokes, and avocado are good choices. While vegetables may not be known for their high protein content, they still contribute to overall protein intake and are rich in other essential nutrients.

Vegan bodybuilders should be mindful of combining different plant protein sources to ensure they consume all the essential amino acids. They may also benefit from supplementing their diet with vegan protein powders, especially during bulking phases, to ensure they meet their protein requirements.

Carbohydrates: Carbohydrates are essential for resistance training performance and should be prioritised during the bulking phase

Carbohydrates are a crucial component of a vegan bodybuilding diet, particularly during the bulking phase. Here's why:

Carbohydrates for Energy

Carbohydrates are essential for resistance training performance as they provide the body with the fuel it needs to power through intense workouts. During the bulking phase, bodybuilders aim to increase muscle mass, which requires a lot of energy. Carbohydrates are the body's primary source of energy, especially during high-intensity exercises. They are broken down into glucose, which is then used by the body to generate ATP, the body's energy currency. Therefore, consuming adequate carbohydrates will help vegan bodybuilders have the energy to train hard and promote muscle growth.

Carbohydrates and Protein Synthesis

In addition to providing energy, carbohydrates also play a vital role in protein synthesis, which is crucial for muscle growth. When bodybuilders engage in resistance training, their muscle fibres undergo breakdown and damage. For the muscles to repair and grow, the body needs to synthesise new proteins. Carbohydrates, especially when consumed with protein, stimulate insulin release, which is an important hormone for muscle growth. Insulin promotes protein synthesis and helps amino acids, the building blocks of proteins, get into muscle cells, facilitating muscle repair and growth. Therefore, including adequate carbohydrates in your diet will support muscle protein synthesis during the bulking phase.

Carbohydrates and Fat Loss

While bulking, bodybuilders aim to gain muscle mass, but they also want to minimise fat gain. Carbohydrates can help in this regard. When the body has an adequate supply of carbohydrates, it is less likely to use protein as an energy source. This is important because the body can break down muscle tissue to get protein for energy, which is counterproductive during the bulking phase. By ensuring sufficient carbohydrate intake, bodybuilders can preserve their muscle mass and promote fat loss.

How Much Carbohydrates to Consume

The recommended carbohydrate intake for bodybuilders is generally around 3-5 grams of carbohydrates per kilogram of body weight per day during the bulking phase. However, it is important to individualise this based on your energy needs and activity level. Working with a nutritionist or dietitian can help you determine your specific carbohydrate requirements.

Sample Carbohydrate Sources

When following a vegan bodybuilding diet, there are plenty of plant-based sources of carbohydrates to choose from. Here are some examples:

• Whole grains: Oats, quinoa, brown rice, buckwheat, millet
• Starchy vegetables: Sweet potatoes, potatoes, winter squash
• Legumes: Beans, lentils, chickpeas
• Fruits: Bananas, berries, apples

Remember to include a variety of these carbohydrate sources in your diet to ensure you're getting a range of micronutrients as well.

Healthy fats: A vegan bodybuilder should consume healthy fats like nuts, seeds, and avocados, ensuring they get enough calories and essential fatty acids

Healthy fats are an essential part of a vegan bodybuilder's diet, ensuring adequate calorie intake and essential fatty acids. Nuts, seeds, and avocados are excellent sources of healthy fats and should be included in a vegan bodybuilder's diet.

Nuts, such as almonds, cashews, peanuts, and walnuts, are calorie-dense and packed with healthy fats, making them a great snack option. They also provide other essential nutrients like zinc and vitamin B12, which are often lacking in a vegan diet. Additionally, nut butters, such as peanut butter and almond butter, can be spread on whole grain toast or added to oatmeal for a tasty, high-calorie treat.

Seeds, including chia seeds, sunflower seeds, pumpkin seeds, and hemp seeds, are also rich in healthy fats and essential nutrients. Chia seeds, for example, are an excellent source of omega-3 fatty acids, while hemp seeds provide a good amount of protein. Including a variety of seeds in your diet will help ensure you're getting a range of nutrients.

Avocados are another fantastic source of healthy fats and can be incorporated into meals in various ways. Adding avocado to a tofu scramble or including it in a wrap with beans and vegetables are delicious ways to include more healthy fats in your diet.

When following a vegan bodybuilding diet, it's crucial to track your macronutrient intake, especially during the bulking and cutting phases. While protein and carbohydrates are essential, don't forget about healthy fats. They provide essential fatty acids and help you meet your calorie goals, supporting your muscle-building journey.

Micronutrients: It's important to ensure adequate intake of vitamins and minerals, especially vitamin B12, iron, calcium, and zinc

Micronutrients are essential to a vegan bodybuilding diet. A well-planned diet can ensure adequate intake of vitamins and minerals, including vitamin B12, iron, calcium, and zinc.

Vitamin B12 is found only in animal products and fortified foods, so vegans may need to supplement with B12 or include fortified foods in their diet. Vitamin B12 is crucial for red blood cell production and nerve transmission.

Iron is another important micronutrient, with plant-based sources such as spinach, beans, and raisins offering a form of iron that is less easily absorbed by the body. Combining iron-rich plant foods with vitamin C can enhance iron absorption.

Calcium is essential for bone health, and while it is abundant in dairy products, vegans can obtain calcium from edamame, tofu, sesame seeds, almonds, spinach, and bok choy.

Zinc is important for immune function and protein synthesis, and vegans can obtain it from soy products, nuts, seeds, mushrooms, and lentils.

In addition to these specific micronutrients, a vegan bodybuilding diet should also focus on including a variety of whole plant foods to ensure adequate intake of other vitamins and minerals.

Frequently asked questions