Vegan Bodybuilding Diet Plan
Bodybuilders know that a regimented, consistent training plan and focused diet are important to obtaining a competitive edge. While many bodybuilders ingest significant amounts of protein daily in the form of animal based products, you can swear off all animal products and still build a toned physique. A vegan bodybuilding diet plan is structured in the same way as a meat-based bodybuilding plan, but the types of foods eaten differ.
Features
A vegan bodybuilding diet plan still contains all the necessary vitamins, minerals, amino acids, healthy fats and carbohydrates to promote health and muscle growth. Foods such as fresh fruits and vegetables, whole grains, beans, nuts, seeds and soy form the basis of any vegan diet. Oatmeal for breakfast, brown rice at lunch, broccoli and yams all provide energy while protein powders and bars -- vegan instead of whey-based--are often the primary snacks during training times.
Protein
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The International Society of Sports Nutrition recommends 1.4 to 2 grams of protein per kilogram of body weight for strength training athletes. To build muscle, it is best to consume complete proteins -- or foods that contain all eight amino acids that the human body cannot produce on its own. Soy, in the form of tofu, soy beans and protein powder, offers a complete vegetarian protein. Finding other vegan sources of protein may seem challenging, but experienced vegan bodybuilders combine supplements such as brown rice, hemp and pea protein powders to form complete proteins. Beans combined with grains, lentils with rice and almond butter on bread also form complete proteins.
- The International Society of Sports Nutrition recommends 1.4 to 2 grams of protein per kilogram of body weight for strength training athletes.
- Finding other vegan sources of protein may seem challenging, but experienced vegan bodybuilders combine supplements such as brown rice, hemp and pea protein powders to form complete proteins.
Considerations
Eating a vegan diet may not be convenient -- especially when going out to dinner or eating at other people’s houses. You may be able to find a vegan meal, but often they are not rich in vegetarian proteins and contain just pasta or vegetables. Carrying portable snacks with you, such as soy protein powder, almonds and pumpkin seeds, ensures you will not miss a meal.
Sample Diet Plan
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A vegan bodybuilding diet usually involves five or six small meals. This gives the body a constant supply of nutrition for muscle growth, helps keep blood sugar levels stable and helps you fit in an appropriate number of calories for the day. For breakfast, have a protein shake made with soy or rice-based protein powder, berries, almond milk and a tablespoon of almond butter. At lunch, enjoy tofu or seitan -- a wheat-based complete protein -- sautéed with olive oil and mixed greens. For dinner enjoy a green salad with avocado, steamed lentils with mixed vegetables and tofu, quinoa and a piece of fruit. Snacks such as vegan protein bars, smoothies, peanut butter sandwiches and dried fruit and nuts are convenient and offer plenty of calories for energy and muscle growth.
- A vegan bodybuilding diet usually involves five or six small meals.
- For breakfast, have a protein shake made with soy or rice-based protein powder, berries, almond milk and a tablespoon of almond butter.
Processed Foods
The occasional meat replacement in the form of soy burgers, veggie dogs or chicken or tofu turkey adds variety to a bodybuilders’ diet. Limit your exposure to these foods, however, and opt for whole food sources most often, recommends Robert Cheeke, Elite Vegan Bodybuilder on the Vegan Body Building and Fitness website. Any processed food contains additives, fillers, sodium and sugars that do not always support bodybuilding goals.
Related Articles
References
- Oxygen Magazine: Veg Out, Muscle Up
- Vegan Body Building: Vegan Athletes: How Do You Get Your Protein?
- Journal of the International Society of Sports Nutrition: International Society of Sports Nutrition Position Stand: Protein and Exercise
- Hever J. Plant-Based Diets: A Physician's Guide. Perm J. 2016;20(3):15–082. doi:10.7812/TPP/15-082
- Medline Plus. Facts About Polyunsaturated Fats. https://medlineplus.gov/ency/patientinstructions/000747.htm
- Clarys P, Deliens T, Huybrechts I, et al. Comparison of nutritional quality of the vegan, vegetarian, semi-vegetarian, pesco-vegetarian and omnivorous diet. Nutrients. 2014;6(3):1318–1332. Published 2014 Mar 24. doi:10.3390/nu6031318
- David L Katz, Kimberly N Doughty, Kate Geagan, David A Jenkins, Christopher D Gardner, Perspective: The Public Health Case for Modernizing the Definition of Protein Quality, Advances in Nutrition, doi:10.1093/advances/nmz023
- Clarys P, Deliens T, Huybrechts I, et al. Comparison of nutritional quality of the vegan, vegetarian, semi-vegetarian, pesco-vegetarian and omnivorous diet. Nutrients. 2014;6(3):1318–1332. Published 2014 Mar 24. doi:10.3390/nu6031318
- David L Katz, Kimberly N Doughty, Kate Geagan, David A Jenkins, Christopher D Gardner, Perspective: The Public Health Case for Modernizing the Definition of Protein Quality, Advances in Nutrition, doi:10.1093/advances/nmz023
- Hever J, Cronise RJ. Plant-based nutrition for healthcare professionals: implementing diet as a primary modality in the prevention and treatment of chronic disease. J Geriatr Cardiol. 2017;14(5):355–368. doi:10.11909/j.issn.1671-5411.2017.05.012
- Hever J. Plant-Based Diets: A Physician's Guide. Perm J. 2016;20(3):15–082. doi:10.7812/TPP/15-082
- Le LT, Sabaté J. Beyond meatless, the health effects of vegan diets: findings from the Adventist cohorts. Nutrients. 2014;6(6):2131–2147. Published 2014 May 27. doi:10.3390/nu6062131
- Medline Plus. Facts About Polyunsaturated Fats. https://medlineplus.gov/ency/patientinstructions/000747.htm
- Rogerson D. Vegan diets: practical advice for athletes and exercisers. J Int Soc Sports Nutr. 2017;14:36. Published 2017 Sep 13. doi:10.1186/s12970-017-0192-9
Writer Bio
Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University.