Vegan Bodybuilding: Fueling Your Physique On Plants

Vegan bodybuilding diets are a thing, and they can be effective. Bodybuilding is a sport marked by extreme muscle definition, and it may seem 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.

Vegan bodybuilding diets are devoid of all animal products and are usually higher in protein than traditional vegan diets. They are high in fruits, vegetables, and plant-based proteins.

Vegan bodybuilders need to be mindful of their calorie and protein intake, as well as getting all the essential vitamins and minerals. It is recommended that they consult a nutritionist or coach to help them figure out their calorie and macronutrient needs.

There are many high-protein vegan foods, including beans, tofu, tempeh, quinoa, nuts, and seeds. It is also common for vegan bodybuilders to use protein supplements and meal replacement shakes to ensure they are getting enough protein.

Vegan bodybuilding diets may offer some health benefits, including better gut health, improved cardiovascular health, and weight management. However, there is a risk of vitamin B12 deficiency, as this vitamin is only found in animal products and fortified foods.

High-protein foods: tofu, tempeh, beans, and nuts

High-protein foods are an essential part of a vegan bodybuilder's diet. Tofu, tempeh, beans, and nuts are some of the best sources of plant-based protein and can be incorporated into meals in various ways to support muscle growth and development.

Tofu, a soy-based product, is an excellent source of protein for vegan bodybuilders. It is versatile and can be used in stir-fries, scrambles, and salads. Tofu is a complete protein, containing all nine essential amino acids, making it a valuable food for muscle building.

Tempeh, another soy-based product, is a great high-protein option. It has a firmer texture than tofu and is often used as a meat alternative in dishes like stir-fries, curries, and sandwiches. Like tofu, tempeh is a complete protein, providing all the essential amino acids needed for muscle repair and growth.

Beans, including black beans, kidney beans, and garbanzo beans (chickpeas), are a staple in a vegan bodybuilder's diet. They are an excellent source of plant-based protein and can be easily incorporated into meals like chili, burrito bowls, and salads. Beans also provide dietary fiber, which is beneficial for digestive health.

Nuts, such as peanuts, almonds, cashews, and walnuts, are a convenient and nutritious high-protein snack for vegan bodybuilders. They can also be added to meals like oatmeal, yogurt, and stir-fries to boost their protein content. Additionally, nut butters, such as peanut butter and almond butter, are versatile spreads that can be used on toast, fruit, or in smoothies to increase protein intake.

Vegan bodybuilders should aim for a protein intake of around 0.7-1.0 grams per pound of body weight per day. Combining different plant protein sources, such as those mentioned above, ensures a complete amino acid profile, maximizing muscle growth and supporting overall health.

Calorie surplus/deficit: how to adjust calorie intake for bulking or cutting

Calorie surplus/deficit is a key component of a bodybuilder's diet, whether vegan or not. During the bulking phase, the athlete's diet is high in calories and protein-rich, and they undergo strength training to put on as much muscle mass as possible. This is known as a calorie surplus.

During the cutting phase, athletes aim to decrease their overall body fat, usually by gradually cutting calories and fat intake. This is known as a calorie deficit.

For a vegan bodybuilder, the bulking phase might include a lot of plant-based proteins such as tofu, tempeh, beans, and quinoa. High-calorie foods like nuts and nut butter can also be added to the diet.

During the cutting phase, a vegan bodybuilder might reduce their protein intake slightly, but it is important to ensure that the body is still getting enough protein to prevent muscle loss. A good way to ensure this is by supplementing the diet with vegan protein powders.

It is also important to note that the number of calories and the breakdown of macronutrients will differ for each person. Most athletes work with a nutritionist or coach to help them figure out their specific needs.

Micronutrients: the importance of B12, iron, and calcium

Micronutrients are essential for a well-rounded diet, and this is especially true for bodybuilders, who require a high level of nutrition to support their training and goals. For vegans, there are a few micronutrients that require extra attention to ensure adequate intake. These include B12, iron, and calcium.

B12

Vitamin B12 is an important nutrient for several reasons. It plays a role in protein metabolism, the formation of red blood cells, and the health of the nervous system. A deficiency in B12 can lead to serious health issues such as anaemia, nervous system damage, infertility, and heart disease. The recommended daily intake for adults is 2.4 mcg, and this increases during pregnancy and breastfeeding.

B12 is typically found in animal products, so vegans are at a higher risk of deficiency. Fortified foods such as plant milks, soy products, breakfast cereals, and nutritional yeast are good sources of B12 for vegans. However, it is important to note that nutritional yeast only contains B12 when fortified. Additionally, vitamin B12 is light-sensitive, so it may be best to opt for opaque packaging when purchasing these products. Supplements are also an effective way to ensure adequate B12 intake, and these can be taken daily or weekly, depending on the dosage.

Iron

Iron is essential for making new DNA and red blood cells, as well as carrying oxygen in the blood. A lack of iron can lead to anaemia, fatigue, and decreased immune function. The RDA for iron is 8 mg for adult men and post-menopausal women, 18 mg for adult women, and 27 mg for pregnant women.

Iron is available in two forms: heme and non-heme. Heme iron is found in animal products, while non-heme iron is found in plants. As heme iron is more easily absorbed, vegans are recommended to aim for 1.8 times the normal RDA of iron. This can be achieved through iron-rich foods such as cruciferous vegetables, beans, peas, dried fruit, nuts, and seeds, as well as iron-fortified foods like cereals, enriched breads, and plant milks. Cooking with cast-iron pots and pans, avoiding tea or coffee with meals, and combining iron-rich foods with vitamin C can also help boost iron absorption.

Calcium

Calcium is necessary for bone and teeth health, muscle function, nerve signalling, and heart health. The RDA for calcium is 1000 mg per day for most adults, increasing to 1200 mg per day for adults over 50.

While calcium is typically associated with dairy products, there are plant-based sources of calcium, including bok choy, kale, mustard greens, turnip greens, watercress, broccoli, chickpeas, calcium-set tofu, and fortified plant milks and juices. However, studies suggest that most vegans do not get enough calcium, so supplements may be necessary to meet the RDA.

In summary, while a vegan diet can provide adequate nutrition for bodybuilders, extra attention should be paid to micronutrients like B12, iron, and calcium to ensure optimal health and performance.

Meal planning: how to structure meals and snacks

Daily Macros and Calories

To build muscle, you need to eat more calories than your body requires to maintain weight. This is called a caloric surplus. Conversely, during a cutting or fat loss phase, you need to eat fewer calories than your body requires to maintain weight, creating a caloric deficit.

Protein is the most critical macronutrient for bodybuilding. Consuming between 0.7-1g of protein per pound of body weight is best to maximise muscle building. However, since most vegan protein sources are lower quality, it is recommended to stick closer to 1g/lb of body weight when following a plant-based diet.

There is no specific amount of fat or carbohydrates per pound of body weight that is ideal for everyone. A range of intakes can work. Fat is essential for regulating hormones, boosting brain function, and aiding joint health. A good starting place for fat consumption is between 20 and 40% of total calorie intake.

Your 7-Day Vegan Bodybuilding Grocery List

• Black beans (or kidney, lima, garbanzo)
• Seeds, nuts, & nut butter (e.g. peanut butter or almond butter, almonds, cashews, walnuts, peanuts)
• Fruits & vegetables (e.g. frozen mixed berries, bananas, apples, oranges, blueberries, asparagus, broccoli, carrots, brussels sprouts, etc.)
• Plant-based protein powder (chocolate and vanilla)
• Plant-based protein bar
• Oil, seasonings, & marinades (e.g. low-fat salad dressing, olive oil, various spices and marinades)

Your Vegan Bodybuilding Meal Plan

Using the food items listed in the shopping list above, we've put together a complete vegan bodybuilder meal plan for bulking and cutting.

7-Day Vegan Bodybuilding Meal Plan for Bulking & Muscle Gain

Daily nutrition breakdown: 2741.5 calories, 158.5g protein, 361.5g carbs, 73.5g fat

• Breakfast: 1 scoop of vegan protein powder, 8oz of soy milk, 120g of oats, 1 medium apple
• Mid-Morning Snack: 1 can of lentil soup, 30g of hemp seeds
• Lunch: 220g of white rice, 100g of black beans, 6oz of tofu, 100g of asparagus, 2 tsp of olive oil

Supplements: when and why to consider them

Supplements can be a helpful addition to a vegan bodybuilder's diet, but they are not always necessary. When considering supplements, it is important to consult with a healthcare professional to determine if there are any deficiencies that need to be addressed and to ensure that the supplements chosen are safe and effective.

One of the main supplements that vegan bodybuilders may want to consider is a vegan protein powder. This can help them reach the high protein intake levels recommended for bodybuilding while staying within a certain calorie range. There are several plant-based protein powders available, such as soy isolate, pea, hemp, and brown rice. It is best to choose a powder with several sources of protein to ensure a complete amino acid profile.

Another beneficial supplement is a vegan multivitamin, which can help fill in any nutritional gaps in the diet. A multivitamin should include sufficient quantities of nutrients that a vegan diet may typically lack, such as calcium, iron, zinc, and vitamins B12 and D.

Some other supplements that may be worth considering are creatine and beta-alanine. These compounds are naturally found in meat products but are also available in vegan-friendly forms. They can play a role in energy metabolism and muscle gain.

While supplementation is not necessary for everyone on a vegan diet, it can be a helpful tool to reduce the risk of nutrient deficiencies and optimise the diet for bodybuilding purposes. However, it is important to prioritise whole foods and a well-planned diet first and use supplements only as needed to fill in any gaps.

In addition to supplements, vegan bodybuilders should also focus on consuming a variety of whole foods to ensure they are getting a range of nutrients. This includes high-protein plant-based foods such as beans, legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds. By including a variety of these foods in the diet, it is possible to obtain all the essential amino acids needed to support muscle growth and overall health.

Frequently asked questions