Bulking

This Is the Definitive Information to Vegan Bodybuilding Each Plant Eater Wants

The central theses

The reason why many vegans struggle to build muscle is because they have trouble eating enough high-quality protein. This can be remedied by eating more of the right plant proteins.
Vegans also need to make sure they get enough Omega-3 fatty acids, Vitamin B12, Vitamin D and several other nutrients that can be obtained from a variety of foods and supplements.
The most effective way to make vegan bodybuilding work is to create a vegan bodybuilding diet. Read on to find out how!

Many people think Veganism and bodybuilding are mutually exclusive.

Well, they are wrong. You can absolutely do both.

However, you need to know what you are doing.

One of the reasons vegan bodybuilding is a bum today. It's easier to make mistakes than the traditional omnivorous approach.

That's why studies showed Omnivores tend to have more muscle than vegetarians and vegans.

There are also various nutritional myths that are common among vegans and make it difficult to gain muscle. This is explained in detail in this article.

The conclusion is as follows:

If you do not understand and consider the disadvantages and limitations of vegan diets related to bodybuilding, you will get disappointing results.

However, if you do this and plan and adjust accordingly, you have no problem muscle building. Lose fat, and become strong,

And that is exactly this article all about.

In it you learn the most common mistakes Vegans try to build muscle and get the most out of their herbal training.

Let's start with the first hurdle that overwhelms so many budding vegan bodybuilders:

Protein intake.

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The truth about protein and vegan bodybuilding

When building muscle decades of anecdotal and scientific evidence have proven Certain elements of your diet and exercise are more important than others.

For example, if you want to maximize muscle growth , , ,

This last point is crucial.

Dozens of well-designed and expertly-tested studies to have proven beyond the doubt that a high protein diet is better for muscle building and fat loss than a low protein.

In terms of a precise amount, research shows that the optimal protein intake for bodybuilding is between 0.8 grams and 1.2 grams per pound of body weight per day.

And here many budding vegan bodybuilders die on the vine.

Use this training and flexible diet program to lose up to 10 pounds of fat in just 30 days and build muscle – without starving yourself or living in the gym.

Where many vegans are wrong with the protein intake



Macro NutritionallyThe main difference between a vegan and an omnivorous diet is protein intake.

Most people eat one straight reasonably "healthy" diet They already receive a large percentage of their carbohydrates and fats from plant foods such as grains, fruits, vegetables, nuts and oils.

Getting vegan does not change that.

But what changes is protein intake, simply because you're replacing your favorite protein-rich animal foods like meat, eggs, and dairy with low-protein, plant-based foods like beans, grains, and nuts.

In addition, many people replace these sources of protein, which are particularly useful for building muscle, by those who do not.

(See more in a minute.)

Instead of acknowledging the fact that getting enough protein for a vegan diet requires a little more thought and effort than an omnivore, many vegans dig in their heels and defend their way of eating as infallible.

That is, instead of admitting that their diet is not perfect and unique in every way, they are whitewashed.

And they usually rely on multiple lies to do this:

1. You do not need a lot of protein to maximize muscle growth.

This is categorically wrong,

A low-protein diet is popular with vegans and almost single-handedly responsible for their failure to build muscle like meat eaters.

In fact, vegans need just that much if not more Protein to effectively build muscle, as a meat eater, for reasons that you will soon experience.

2. There is no "protein deficiency".

fury?

That's how it works dictionary Defines protein deficiency:

"Reduced uptake or inadequate digestion of dietary protein and / or essential amino acids or excessive protein removal due to compromised renal function."

in addition, lots studies guided Scientists around the world have also documented the devastating effects of protein deficiency.

Protein deficiency is definitely real and while most vegans can get enough protein from plants to prevent it, they will most likely not get enough to optimally support muscle growth.

3. All / most vegetables are a good source of protein.

Vegetables are a great source of carbohydrates and micronutrients, but protein?

Not as much.

For example , , ,

broccoli contains about 13 grams of protein per pound.
the Brussels sprouts are a little betterand provided about 15 grams of protein per pound.
A cup of green peas contains Only 8 grams of protein.
And a cup of cooked spinach contains a measly 5 grams.

As you can see, if you need to consume about 1 gram of protein per pound of body weight per day, you will need a few buckets of this kind to get there.

Let's compare the protein content of this vegetable with animal products:

sirloin steak contains about 90 grams of protein per pound.
Chicken breast contains about 96 grams of protein per pound.
Wild caught salmon contains about 89 grams of protein per pound.
eggs contain about 57 grams of protein per pound.

Then, of course, it will be much easier to meet your daily protein needs if you include some animal products in your diet.

4. All plant proteins are as good for building muscle as animal proteins.

Not all proteins are the same and, above all, not for muscle growth.

To understand why, we first have to talk about amino acids.

Amino acids are the "building blocks" of proteins and tissues in the body, including muscle tissue.

The body needs 21 amino acids to stay aliveand 9 of them must be obtained from the diet.

These are known asessential amino acids"And one thing is especially related to building muscle. It is known as leucine and it stimulates directly Protein synthesis via the activation of an enzyme responsible for cell growth, known as Mammal target of rapamycinor mTOR.

That's why research shows that the leucine content of a meal directly influences the amount of protein synthesis that occurs as a result.

In other words, meals with a high leucine content have a higher muscle-building potential than meals with a low leucine content.

Now, when we evaluate a protein source, we have to consider two things:

How good is the protein is absorbed by the body
Its amino acid profile

And while it is not true that plant proteins are "incomplete" (missing essential amino acids), it's true that some plant proteins are not so efficiently absorbed and lower in certain amino acids than others.

For example, protein from hemp seeds is rather poorly received compared to pea Protein and has less essential amino acids.

These points from bioavailability and the amino acid content are important because they explain why consumption of 100 g of hemp protein is not identical to the consumption of 100 g of pea protein. The former has less muscle-building potential than the latter.

To understand the importance of the amino acid profile, we compare the protein contained in broccoli with the protein contained in beef.

With the following 275 calories (4 ounce steak compared to just over 9 cups of broccoli) you get the most important amino acids:

Essential amino acids
steak
broccoli
histidine
0,975
0.48
isoleucine
1,391
.0643
leucine
2,431
1.05
lysine
2,583
1,099
methionine
0.796
0.309
cysteine
0.394
0.228
threonine
1,221
0.716
tryptophan
0201
0,269
valine
1,516
1,018

As you can see, it is not even close.

You would have to eat 18 Freaking cups of broccoli to get the essential amino acids in just 4 ounce steak.

They have the same problems with many other plant protein sources (bioavailability and amino acid profile), which brings us to our first big insight into how vegan bodybuilding works:

You need to make sure you get enough protein that is well absorbed and rich in essential amino acids.

Since many vegetable protein sources have lower bioavailability and lower amino acid profiles compared to animal-based products, this makes sense eat more protein during a vegan diet to fill the gap.

In other words, it's hard to eat a protein-rich diet with plant-based foods alone, and since vegan bodybuilders should probably eat more protein than their omnivorous counterparts, the challenge is even greater.

This double hit is the main reason why vegan bodybuilding is easier to confuse than omnivorous bodybuilding.

The preferred sources of protein in the average western omnivore (meat, eggs and dairy products) are also very well absorbed by the body and are very rich in essential amino acids (and especially leucine).

This alone makes their diet very conducive to muscle growth.

Based on my experience with hundreds of people having muscle-building problems with a vegan diet, I've found that the average vegan does not eat enough "high-quality" protein to build muscle efficiently.

This makes it harder to build vegan muscle than it should.

However, many do not realize this and think that the vegan diet as a whole is to blame – that you can not grow big and strong without animal feed.

Well, they are wrong.

You just need to know how to make a proper vegan bodybuilding nutrition plan.

Summary: Many vegetable protein sources are poorly absorbed and have less essential amino acids than animal protein sources. That's why vegans need to pay special attention to their protein intake in order to optimize muscle growth.

To create a vegan bodybuilding nutrition plan


Vegan bodybuilding nutrition plan


The food planning is very simple. There are only four steps:

Calculate your calories.
Develop your macros.
Determine the timing and size of your meal.
Work out your food for every meal.

If you are not familiar with all this, look at it This article about food planning before you continue here.

What we'll focus on in this article is Step 4, as it triggers many vegans.

In particular, two problems occur:

1. Eat enough protein.

For many, 1 gram of protein per pound of body weight per day seems impossible.

2. Balance your macros.

The wrong food choices can make it very difficult to cover not only the protein needs, but also the carbohydrate and fat requirements.

For example, many vegans struggle to achieve the normal "bodybuilding calorie split" of 40% of daily calories from protein, 40% from carbohydrates, and 20% through fat.

They often find that meeting one macronutrient goal makes another hopelessly high or low.

Fortunately, these problems are relatively easy to overcome.

Let's talk about protein first.

What are the best sources of vegan protein?


vegan diet bodybuilding protein


As you know, the best sources of vegan protein are those that are both well-absorbed and high in essential amino acids, with particular attention paid to leucine.

There are a number of protein sources that fit this bill:

Cereals such as rice and oats
Vegetables and legumes such as peas, beans and potatoes
Nuts such as almonds, peanuts, walnuts and pistachios
Seeds like quinoa and buckwheat (unfortunately, most other seeds are poorly digestible unless they are ground) in a flour)

As simple as that:

If you get that Majority (70% +) Your daily protein from high-quality sources like these will do you good.

However, if you source most of your protein from lower quality sources such as hemp, corn and wheat, you will have problems.

Aside from what I've already mentioned, here are some more specific high-protein, vegan-friendly foods that can help you achieve your protein goals:

lenses
Chickpeas
Seitan
Amaranth
kamut
nutritional yeast
Spelt
Chia seeds
Structured vegetable protein (TVP)
Farro
linseed
pumpkin seeds
mycoprotein
Protein powder (Thrive is a pea-rice mixture)

Now a conspicuous missing food in this list: soy. Read on to find out why.

Summary: The simplest way to create a vegan diet that contains high quality protein is to focus on nutritious, well-absorbed protein sources rich in essential amino acids such as beans, peas, nuts, and certain types of grains such as quinoa and rice ,

The problem with soy protein


vegan soy protein


Soy protein is a mixed bag.

It is a All around good source of protein Building muscle is also a source of ongoing controversy.

According to some studies, the regular intake of soy foods in men has a feminizing effect, since soybean-occurring estrogen-like molecules, so-called isoflavones, occur in soybeans.

For example a study Research conducted by Harvard University researchers analyzed the semen of 99 men and compared it to the intake of soy and isoflavone in the past three months.

They found that both isoflavone and soy intake were associated with a reduction in sperm count. Men in the highest intake category of soy foods averaged 41 million sperm / ml less than men who did not eat soy foods.

On the other side a study In 32 men who consumed low or high isoflavone levels of soy protein for 57 days, it turned out that this had no effect on semen quality.

in addition, several reviews suggest that neither soy food nor isoflavones alter the male hormone level.

There are even proofs These isoflavones can help normalize estrogen levels by either suppressing or increasing production as needed.

What is there then?

Well, there is no easy answer yet.

What we do know is the impact vary depending on the presence or absence of certain intestinal bacteria, These bacteria, which are present in 30 to 50% of humans, metabolize an isoflavone in soy, called daidzein, into an estrogen-like hormone called äquol,

This can be seen in a study conducted by scientists from the University of Beijing, who found that men who produce equol had high levels of soybean intake for 3 days, decreased testosterone levels, and increased estrogen levels. These effects were not observed in women regardless of equol production or lack thereof.

This is an overview of soy and men. What about women?

Good, research suggests that, regardless of equol production, it is less likely to affect hormones negatively, so there is no cause for concern.

All in all, I would say Complete avoidance of soy protein is probably not required.

Why not opt ​​for something else when there are so many other sources of herbal protein?

If I were vegan, I would limit my intake to no more than 30 to 40 grams of soy protein a day (and to be honest, I would probably just choose rice or pea protein powder instead). ,

However, if you want to include soy in your diet, you should consider the following foods:

Edamame
tofu
tempeh
Soy protein concentrate (which may be missing isoflavones depending on the processing method)

Summary: Men can include some soy in their diets without this being detrimental. However, with so many other good sources of protein available with no potential negative side effects, I recommend that they source most of their protein from sources other than soy.

Balancing Your Macros for Vegan Bodybuilding


vegan bodybuilding diet


The dictionary defines "macronutrient" as follows:

All nutritional components of food that are needed in relatively large amounts: protein, carbohydrates, fat and minerals like calcium, zinc, iron, magnesium and phosphorus.

(Most people think that "macros" are just protein, carbohydrates, and fat, but technically it's the macro minerals and water also.)

When it comes to diet and nutrition planning, the macronutrients you want to pay most attention to are protein, carbohydrates, and fat.

When it comes to building muscle, it's extremely important that your "macros" are right.

This is true regardless of whether you are vegan or omnivorous.

Now, the standard diet I recommend for lean bodybuilding looks like this:

~ 1 gram of protein per pound of body weight per day

(This should be slightly higher when cutting.)

~ 0.35 grams of fat per pound of body weight per day

(This can be a bit lower when cutting.)

~ 2.2 grams of carbs per pound of body weight per day

(Again, this is lower if you cut.)

If you want to learn more about these recommendations and how to tailor them to your needs, read the following article to find out your macros:

This is the best Macronutrient calculator on the Internet

Now it is quite easy for omnivores to meet macro guidelines like the ones mentioned above, mainly because of the amount of low-carbohydrate and low-fat protein sources available to us.

As a vegan, you may need to increase your fats and lower your carbohydrates to reach your protein and calorie goals (especially if you are cutting).

(This is mainly because most forms of "good" vegan protein also contain carbohydrates and / or fats.)

And that's fine, because, as you know, eating enough calories and protein is of the utmost importance if you want to build muscle.

A high carbohydrate diet is more conducive for muscle growth than for a low-carbohydrate muscle, but this is of secondary importance.

So if you have to "sacrifice" some of your carbohydrates to make sure you get enough protein without eating too many calories, you should do so.

I would not recommend it she However, reduce your carbohydrate intake more than necessary. If you are not sedentary and very overweight, You have no reason to eat low carbohydrate,

Otherwise, you just have to familiarize yourself with the calories and macros of the foods that you like to eat, and then use that knowledge to create a proper meal plan.

Again, you can read more about the whole food planning process HereBut all it takes is a bit of trial and error, and you'll get the hang of it.

I should also mention here that a good vegan protein powder can help tremendously as it allows you to add large amounts of protein to your diet without adding much carbs and fats.

As I mentioned, my contact person would be one pea protein or, ideally, a rice pea protein blend (their amino acid profiles complement each other and look very similar in combination) whey protein).

If you're looking for a tasty, high-quality, protein-rich blend of rice and pea protein that's low on carbohydrates and fats, try Legion Thrive.

The vegan menu for bodybuilders

fat

Here are some of my favorite vegan fat sources (many also contain protein):

avocado
Nut butters such as peanut and almond
Nuts such as cashew nuts, macadamias and Brazil nuts
Tahini
Olive, avocado and macadamia nut oils

carbohydrates

For carbs, these are my concerns:

Potatoes (sweet and white)
oats
Rice (brown, white, wild)
bulgur
Andes millet
Wholemeal pasta and bread
Vegetables such as broccoli, carrots, kale, mushrooms and cauliflower
Fruits like bananas, apples, berries, pineapple and oranges

Summary: If you eat too much, add 1 gram of protein, 0.35 grams of fat, and 2.2 grams of carbs per pound of body weight per day, although it's okay to consume a little more fat and fewer carbohydrates if you have problems eating so much.

What about micronutrient deficiencies?


vegan defects


You have probably heard that excluding animal products from your diet increases the risk of various nutritional deficiencies.

This is true.

For example, studies show that many vegans have low levels of. , ,

(Many omnivores have different micronutrient deficiencies Even if you eat indiscriminately, you do not necessarily have to healthier diet.)

You've probably also heard that these common shortcomings in vegans can be avoided by simply adding certain foods to your diet.

That's right on Point, but it's easier said than done.

For example, the calcium in some vegetables is not so bioavailable Calcium in dairy products (and in any case several servings of vegetables are needed to equate to a single serving of milk).

Many plant sources of iron and zinc are also inferior to eat animal sources and require fairly large quantities.

The omega-3 fatty acid problem is due to the fact that the main source of this vital vegan fat is alpha-linolenic acid is poorly received through the body,

All this means you have two options to optimize your health and performance in a vegan diet:

Micromanage your diet to include generous amounts of foods high in the nutrients listed above.
Complement.

In some cases, such as vitamin D, EPA and DHA, supplementation is the only viable option.

Personally, I would choose door number two because it is easy and pretty cheap, but if you are a confident guy or a girl with dietary supplement inhibition, you need to invest extra time in your meal planning to make sure that you get plenty of drink plenty of vital ones Nutrients your body needs.

Here are some of my recommended sources of hard-to-get nutrients for a vegan diet:

Vitamin D: supplement.
Vitamin B12: supplement, fortified cereals.
Iron: beans, prunes, fortified cereals.
Calcium: Edamame, tofu, sesame, almonds, spinach and bok choy.
Zinc: Soya products, nuts, seeds, mushrooms and lentils.
Omega-3 fatty acids: ground flax seeds and walnuts, but I would recommend algae oil instead (although this can be expensive).
Riboflavin: almonds, mushrooms, enriched cereals.
Iodine: seaweed (especially kombu seaweed), iodised salt.

Summary: Vegans are at greater risk for certain micronutrient deficiencies, but these can be avoided by consuming the right foods and supplements.

Examples of vegan bodybuilding nutrition plans

At this point, you probably want to see some well-made vegan bodybuilding diets. Here are some that we have put together for you Custom meal plans,

As you can see, with a little work and creativity you can do everything right.


vegan diet - mass



vegan menu - cut


The conclusion to the vegan bodybuilding

There is no reason why you as a vegan can not build muscle, but you have to admit that this is more difficult than following an omnivorous diet.

The biggest challenge in building muscle on a vegan diet is getting enough high quality, easily absorbable protein.

However, you can circumvent this problem by carefully selecting certain plant-based foods rich in high-quality protein. Even then, you probably need to consume a lot of these foods to reach your daily protein goal of about 1 gram of protein per pound of body weight.

If you're ready to go the extra mile and plan your meals carefully to consistently achieve that protein goal, while sourcing most of your protein from high-quality sources like peas, beans, quinoa, rice, nuts, etc., you can be effective Build muscles.

Soya is also a good source of high-quality protein, but some research has shown that it can cause negative health effects in men when consumed in large quantities. For this reason, I recommend that you get most of your protein from other sources.

When it comes to macros for building muscle in a vegan diet, my recommendations are the same as for meat eaters:

Get about 1 gram of protein per pound of body weight.
Get around 0.35 grams of fat per pound of body weight.
Get around 2.2 grams of carbs per pound of body weight.

As a vegan, you may find it easier to achieve your protein and calorie goals by slightly reducing carbohydrate intake and increasing fat intake, although this may not be necessary.

Certain micronutrient deficiencies are more common in vegans than in omnivores. However, you can avoid this problem by eating and strategically supplementing a variety of high micronutrient foods.

So, here's what it all comes up with:

If you are unwilling to plan and / or log your calories and macros, regularly consume a handful of staple foods, and possibly take supplements, you will have difficulty building muscle as a vegan.

On the other hand, if you are prepared to manage your diet carefully, you can build muscle so that you get enough high-quality protein and calories as well as many nutrient-rich foods to avoid micronutrient deficiencies.

If you liked this article, please share it on Facebook, Twitter or wherever you want to hang out online! ?

What do you think about vegan bodybuilding? Do you have anything left to share? Let me know in the comments below!

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