The vegan diet has gained immense popularity in recent years as several people have adopted purposeful food intake. Such a plant-based diet interests not only the general population but also many athletes and bodybuilders. In this article, let’s review how a vegan diet can play a significant role in bodybuilding.
Before we go any further, let’s understand what a vegan bodybuilding diet is?
The mantra that works best for bodybuilders is building musculature through resistance training for aesthetic purposes. Nutrition plays a predominant role in the overall process of muscular development. The general belief is that for optimal muscle growth to occur, protein intake should be high at around 0.7-10 grams per pound.
Traditional bodybuilding diets include meat-based plans due to the high proteins and calories content present in them. A high protein vegan diet is devoid of all animal products and more elevated than traditional vegan diets.
How do you kickstart the diet?
Implementing a vegan diet may seem like a doable task; however, it takes a lot of planning to ensure you’re consuming complete meals. The vegan bodybuilding diet is based on several staple foods. When you’re transitioning from a traditional diet, it makes sense to gradually incorporate more vegan foods rather than switching to it full-fledged.
Fuel up on high protein plant food
To contribute to your muscle-building goal, it is vital to fill up on proteins. Keep in mind that many vegan protein sources usually do not contain essential amino acids; hence higher amounts and variety of these foods need to be consumed regularly. High Protein foods like seitan, tofu, legumes, and quinoa, can maximize muscle gain. Marketplaces have various vegan protein powders that can help you meet your protein needs in a day.
Get enough fat intake.
On consuming a sufficient amount of fat, you obtain calories needed to promote muscle gain, as fat provides twice the number of calories as carbs and protein per gram. The common intake of fat by off-season bodybuilders is 0.5 grams per pound (1 gram per kg) of body weight daily.
For a male bodybuilder weighing 175 pounds (80 kgs), 80 grams of fat is an adequate number. While beginning your journey on a vegan bodybuilding diet, tracking your macronutrients like proteins, carbs and fats for the initial weeks can ensure you’re meeting your needs.
Drink sufficient fluids
We are already aware that vegan diets are high in fruits, vegetables, grains, and eventually, fibre intake can become relatively high. The sudden increase in fibre intake has certain side effects like bloating, excessive flatulence, and abdominal pain. Drinking enough water can prevent these complications. A minimum of 1ml of fluid per calorie seems like an excellent place to begin.
While all this is said and done, your education plays a vital role in following a vegan diet; it is the deciding factor that sets apart a successful diet from an unsuccessful one. A vegan diet prohibits the intake of several food groups, leading to a risk of certain deficiencies. To prevent this at all costs, it is essential to know the critical nutrient that a diet may otherwise lack. With the vegan diet gaining more importance, educational sources have been created and can lead you in the right direction.