Vegan Bodybuilding: A Plant-Based Diet For Muscle Gain

A vegan bodybuilding diet is a plant-based diet that incorporates the principles of a typical bodybuilding diet, which focuses on consuming nutritionally dense food to minimise fat gain and promote muscle growth. This means that, in addition to excluding all animal products, bodybuilders also need to ensure they are consuming enough protein, as animal products are a significant source.

Vegan bodybuilders can get their protein from plant-based foods such as hemp seeds, tofu, beans, nuts, nut butters, chickpeas, brown rice, and vegan protein powder. They can also get their protein from meat replacements such as tofu, mycoprotein, and tempeh.

In addition to protein, bodybuilders also need to consume enough calories, carbohydrates, and fats. A vegan bodybuilding diet can be beneficial for overall health, as it can help reduce blood pressure, cholesterol levels, and the risk of heart disease. It can also aid in digestion and weight loss.

High-protein vegan foods

When following a vegan bodybuilding diet, it is important to consume enough protein to support muscle-building goals. This can be challenging for vegans since many common sources of protein, such as meat and dairy, are excluded from the diet. However, there are plenty of plant-based sources of protein that can help meet protein needs and maximise muscle gain. Here are some high-protein vegan foods to include in your diet:

Soy Products

Soy is a complete protein, meaning it contains all the essential amino acids required by the body. Tofu, tempeh, edamame, soy milk, and soy protein powder are all excellent sources of protein. Tofu and edamame provide about 28 grams of protein per cooked cup, while tempeh provides about 25 grams of protein per 3.5 ounces.

Legumes

Legumes, such as beans and lentils, are a good source of protein and fibre. Lentils provide about 18 grams of protein per cooked cup. Soybeans are another great option, offering 31 grams of protein per cooked cup.

Seitan

Seitan is a popular vegan meat alternative that is high in protein. It provides about 21 grams of protein per 3.5 ounces.

Vegan Protein Powders

Vegan protein powders can help meet protein needs by providing concentrated sources of protein. Look for powders made from a combination of protein sources, such as peas, hemp, and brown rice, to ensure you're getting all the essential amino acids.

Quinoa

Quinoa is a pseudocereal that provides a complete source of protein. It is also a good source of complex carbohydrates, which are important for sustaining energy levels during workouts.

Nuts and Seeds

Nuts and seeds, such as almonds, chia seeds, sunflower seeds, and pumpkin seeds, are good sources of protein and healthy fats. They can be easily incorporated into meals or enjoyed as snacks.

Meat Substitutes

Vegan meat substitutes, often made with soy or pea protein, can be useful for reaching high protein goals. However, they tend to be processed and may contain additives, so it's best to limit their consumption and prioritise whole food sources of protein.

In addition to these high-protein foods, it is important to eat a variety of whole foods, including fruits, vegetables, and healthy fats, to ensure you're getting all the essential nutrients your body needs to support muscle growth and overall health.

Carbohydrates and fats

Carbohydrates are essential for fuelling your body with energy for workouts and daily functions. Fruits and vegetables are known to contain a large number of carbohydrates and are a great choice for anyone when bodybuilding.

The recommended carb intake is between 1.5g per lb of body weight for vegan bodybuilders who perform light exercise up to one hour and up to 5.5g per lb of body weight for those who perform long, intense workouts lasting up to five hours.

• Sweet potatoes
• Whole grain bread
• Whole grain pasta
• Barley
• Fruits (bananas, apples, berries, kiwi, etc.)
• Oats
• Brown rice
• Quinoa
• Non-starchy vegetables (asparagus, beans, broccoli, peppers, etc.)
• Starchy vegetables (potatoes, corn, peas, etc.)

Fats are an essential macronutrient for cell function, energy, hormone production, and nutrient absorption. They contain more than double the amount of calories per gram compared to protein and carbs, with nine calories per gram of fat. This can be great news for vegan bodybuilders when they need more calories, and fat helps to keep the plate of food from seeming too large.

Fats can also contain Omega-3, which can be beneficial for preventing heart disease and some cancers. For vegans, high levels of omega-3 can be found in many nuts and seeds.

• Peanuts/peanut butter
• Chia seeds
• Almonds/almond butter
• Cashews
• Flax seeds
• Walnuts
• Avocados
• Sunflower seeds
• Olive oil

Micronutrients

Iron

Iron is crucial for transporting oxygen from your lungs to your muscles, making it essential when you're trying to bulk up. It also plays a vital role in recovery by aiding the production of proteins, hormones, and cells that strengthen your body. Good vegan sources of iron include:

• Lentils
• Spinach
• Kale
• Dried apricots
• Pumpkin and sesame seeds
• Cashews and almonds

Additionally, your body's iron absorption can be enhanced by consuming vitamin C.

Vitamin C

Vitamin C, or ascorbic acid, is important for immune function and collagen synthesis, which is necessary for connective tissues like tendons and ligaments. It also helps with iron absorption, as mentioned earlier. Include these vitamin C-rich foods in your diet:

• Oranges and orange juice
• Red and green peppers

Calcium

Calcium is well-known for its role in bone health, but it also has a role in muscle contraction and metabolism. A calcium-deficient diet can trigger the release of hormones that promote fat storage. The following foods can help you meet your calcium needs:

• Fortified plant-based milk and yogurt
• Tofu
• White beans
• Quinoa
• Broccoli
• Chia seeds

Vitamin B12

Vitamin B12 is involved in various bodily functions, including red blood cell formation, nerve transmission, and protein metabolism. It is naturally found only in animal products, so vegans are at risk of deficiency. Include vitamin B12-fortified foods or consider taking a supplement.

Zinc

Zinc is a mineral that supports protein synthesis, immune function, and testosterone production. It also plays a role in muscle repair and growth. While zinc can be found in some plant-based sources, its absorption may be lower compared to animal-based sources. Include a variety of the following in your diet:

• Beans
• Nuts
• Seeds
• Whole grains

Omega-3 Fatty Acids

Omega-3 fatty acids are essential for overall health and have anti-inflammatory properties, which can aid in reducing joint pain and swelling. They are also beneficial for heart health and improving circulation. Good sources of omega-3s include:

• Nuts and seeds (e.g., chia seeds, flaxseeds)
• Algae oil

Vitamin D

Vitamin D is important for bone health and immune function. It is produced by the body through sun exposure but can also be obtained from certain foods or supplements. While vitamin D is found in animal-based foods, it is also present in some plant-based sources like fortified foods and mushrooms.

Meal planning

Determine Your Calorie and Macro Goals:

Start by calculating your total daily energy expenditure (TDEE) based on your body weight and activity level. For muscle building, aim for a caloric surplus by increasing your calorie intake by 10-20% above maintenance. For fat loss, create a caloric deficit by reducing your calorie intake by 500 calories per day from your TDEE.

Set Your Macronutrient Targets:

Protein is critical for bodybuilding, and you should aim for 0.7-1.0 grams of protein per pound of body weight per day. Since vegan protein sources may be lower quality, consider staying closer to the higher end of this range. Include a variety of protein sources such as tempeh, tofu, quinoa, lentils, seitan, nuts and nut butters, chickpeas, and vegan protein powders.

For fats, aim for 20-40% of your total calorie intake. Include healthy fats like avocados, nuts and seeds (peanuts, almonds, cashews, chia seeds, walnuts, etc.), and oils (olive oil, avocado oil, hempseed oil). These provide essential omega-3 fatty acids and support various bodily functions.

Carbohydrates are essential for fuelling your workouts and daily functions. Aim for 1.5g-5.5g of carbohydrates per pound of body weight, depending on your activity level. Include high-carb foods such as sweet potatoes, whole grain bread and pasta, fruits (especially bananas, apples, berries), oats, brown rice, quinoa, and starchy vegetables.

Create a Shopping List:

Based on your macro and calorie goals, create a detailed shopping list to ensure you have all the necessary foods for the week. This might include items like black beans, nuts and nut butters, frozen mixed berries, plant-based protein powders and bars, low-fat salad dressings, spices and marinades, soy milk, and whole grain bread.

Develop a Weekly Meal Plan:

Using the items from your shopping list, create a weekly meal plan that aligns with your macro and calorie goals. Here's an example of a daily meal plan for muscle building:

• Breakfast: Oatmeal with chia seeds, soy milk, and a banana
• Mid-Morning Snack: Two bananas with peanut butter
• Lunch: Burrito bowl with brown rice, black beans, pinto beans, veggies, avocado, and salsa
• Afternoon Snack: A cup of fruit (grapes, pineapple, blueberries, etc.)
• Dinner: Veggie stir-fry with tofu, brown rice, and assorted vegetables
• Evening Snack: Frozen mango or cherries

Feel free to customise and vary your meals throughout the week to suit your preferences and specific TDEE. You can also include meal replacement shakes or supplements like vitamin B12 and D, creatine, and beta-alanine, to ensure you're meeting your nutritional needs.

Health benefits

A vegan bodybuilding diet can offer several health benefits, although it also has some drawbacks. Here are some of the key health benefits:

Improved Cardiovascular Health

Vegan diets are typically lower in cholesterol and saturated fats, which can lead to lower blood pressure and cholesterol levels. This can reduce the risk of cardiovascular disease, which is a common issue for bodybuilders, especially those who use steroids.

Better Digestive Health

Research suggests that people following a vegan diet have a more diverse range of healthy bacteria and microbes in their guts, which may contribute to overall health, particularly digestive health.

Weight Management

Vegan foods tend to be lower in fat and calories, making it easier to maintain a moderate weight. A vegan diet can help achieve a lean and defined physique, which is important for bodybuilders.

High in Certain Nutrients

Vegan diets are rich in fiber, which can help control blood sugar and appetite. They are also higher in certain nutrients like magnesium, potassium, vitamins C and E, and antioxidants, which are important for overall health and recovery.

Reduced Risk of Certain Cancers

Plant-based diets have been linked to a lower incidence of certain cancers, including breast, prostate, lung, and colorectal cancer. This may be due to the increased intake of legumes, fruits, and vegetables, which provide higher amounts of fiber, micronutrients, and phytonutrients.

Reduced Inflammation

Vegan diets are known for their anti-inflammatory effects, which can aid in recovery and enable bodybuilders to have more frequent gym sessions.

Drawbacks:

While a vegan bodybuilding diet offers these health benefits, it's important to consider some potential drawbacks. It can be challenging to meet protein and calorie needs, and there is a risk of nutrient deficiencies, especially vitamin B12, iron, calcium, vitamin D, and omega-3 fatty acids. Careful planning and supplementation may be necessary to ensure adequate nutrient intake.

Frequently asked questions