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The Perfect Vegan Body Building Nutrition Plan and How To Achieve Your Goals

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vegan diets for bodybuilders

Being vegan and being a bodybuilder are two categories that have never quite been assumed to go together, in many controversial opinions people have previously believed that you can only be one or the other and that a typical vegan diet can’t help you to achieve your muscle growth goals. However, in recent times, this opinion has been proven wrong, with many great athletes and world-renowned bodybuilders switching towards a vegan diet the possibilities of goal activation have attracted more response than ever. At the end of the day it all comes down to diet, what you put in vs what you put out, and having the perfect vegetarian muscle-building diet is first on the list for anyone entering the bodybuilding community. In this article, I’m going to be explaining to you exactly how to be a vegan bodybuilder and what your diet should entail.

Can a Vegetarian Become a Bodybuilder?

Bodybuilding on a vegan diet has been frowned upon for years, with people saying it’s an unachievable goal and that the protein accessible to you is not near enough to build and gain muscle. However, in the more recent years, veganism has taken a turn for major popularity, being introduced to communities throughout the globe the community has expanded at a rapid rate and so have the products and resources available to them grown too. Nowadays vegan bodybuilding protein sources can be found in abundance, ranging from fake meats to protein powders, bars, and quick-ready meals there’s almost nothing that doesn’t have a fully organised version. So the answer to the questions is most definitely yes, it is one hundred percent possible to become a bodybuilder on a vegan or vegetarian diet but a vegan diet to build muscle must be well thought through, tracked, and implemented in order to achieve the results and goals you are ultimately looking for.

What To Eat as a Vegan Bodybuilder

When it comes down to being a bodybuilder as a vegan or vegetarian, the majority of your focus, besides hitting the gym, of course, is all about what foods and types of foods you put into your body. If you’ve ever heard of the classic chicken, rice, and broccoli for breakfast, lunch, and dinner this is where you got it from, a bodybuilders delight. Well for vegans this is not only a little different but can also be made a lot more exciting, diverse, and adventurous.

A vegetarian bodybuilding diet plan but be comprised of a diet that contains a calorie surplus, meaning you need to eat more than the average amount your body needs, in order to gain and build muscle. But the types of foods and the nutritional information they contain within the calorie surplus is even more important, you need lean proteins, healthy fats, and complex carbohydrates in order to achieve a toned and sculpted figure.

Vegetarian Bodybuilding Meal Plan

how to be a vegan bodybuilder

Let’s begin with vegetarian bodybuilding foods, as a vegetarian, you do not consume any meat, fish, poultry, or eggs however dairy products such as milk and cheese are allowed. Similar to this a vegan diet is virtually the same as the exemption of dairy, a completely natural and plant-based diet, consisting of whole foods, fruits, vegetables, and meat alternatives. A typical vegetarian bodybuilding grocery list will include things such as:

  • Quinoa
  • Beans
  • Legumes
  • Hemp seeds / flax seeds / chia seeds
  • Soy products – tofu, tempeh, edamame
  • Plant protein powder
  • Calcium-fortified plant milk and yogurts
  • Nutritional yeast
  • Oats
  • Fruits
  • Vegetables
  • Whole grains
  • Nuts
  • Nut butter
  • Oils – avocado / coconut oil

Best Vegan Protein Sources for Bodybuilding

vegetarian bodybuilding diet plan

Since protein is such a vital element of creating the ultimate plant-based diet for gaining, toning, and bodybuilding, it is essential to know what your best options are that should be included in almost every meal, every day. Some of the protein sources that the best of the best vegan bodybuilders swear by include :

Spirulina

Spirulina is a blue-green powder that comes froma specific alage. It is 70 percent protein and can be easily added to smoothies for an extra protein kick in the morning, evening, or straight after the gym.

Nuts

Nuts are a great snack to have on the go as they contain high amounts of energy and great sources of protein for any vegans who try to put on a bit of muscle.

Beans and Legumes

A vital and extremely important part of a vegan diet for bodybuilding are beans and legumes, these include things such as kidney beans, chickpeas, and lentils that can be added to big meals, they are filling and contain the protein you need.

Oats

Another food that is loved within the vegan bodybuilding community is oats, oats are extremely versatile, can be added to smoothies, made into healthy muffins or energy bars, or simply eaten as oatmeal. Oats contain a great amount of protein and will also keep you full for long periods of time, giving you enough energy to push to your max throughout your intensive workout regime.

Tofu and Tempeh

Vegan for meats such as tofu and tempeh are your best friends when on a strict bodybuilding diet, they’re immaculate sources of protein, and they provide your dishes with different tastes and textures, helping you to avoid junk food cravings.

Vegan Bodybuilding Nutrition Plan

vegan diets for bodybuilders

There are many varieties of vegan diets for bodybuilders, each containing different elements depending on the exact goals you’d like to achieve, at the end of the day you need to choose the one that works best for your body and your lifestyle but basically just ensuring you are eating enough and that you are getting the right amounts of protein, carbohydrates, fiber, and fats.

A typical plant-based diet for bodybuilding may consist of:

Breakfast

Protein Oatmeal

made with oats, vegan protein powder, banana, and nut butter of choice;

Breakfast Tacos

Tofu scramble, mushrooms, spinach, and wholewheat tortillas

Smoothies Bowl

Made with frozen bananas, vegan protein powder, peanut butter, almond milk

Lunch

Tofu Curry

Made with brown rice, tofu pieces, tomato-based curry sauce, coconut milk, and veggies of choice

  • Burrito bowl

Brown rice, black beans, avocado, lettuce, tomato choice of mock meat

  • Whole grain or chickpea pasta with tomato sauce, mock mince, and spinach

Dinner

Buddha Bowl

Quinoa, teriyaki tempeh, beans, nutritional yeast, broccoli

Burger

Veggie burger, lettuce, tomato, onion, and sweet potato fries

Stir-fry

Rice noodles, tofu, red onion, peppers, broccoli, bean sprouts, and sweet and sour sauce

Snacks

  • Protein shake
  • Rice cakes with peanut butter and banana
  • Nuts and seeds
  • Fruit
  • Apple and peanut butter
  • Veggie sticks and hummus
  • Roasted chickpeas
  • Vegan protein bar

The Bottom Line

So now you have learned not only about what vegan bodybuilders eat but also why they eat what they do and just how easy it is to implement that into a completely plant-based lifestyle. As you can see bodybuilding as a vegan-only requires a lot of hard work, a bit of planning ahead, and some time and effort into the process. If you are truly determined about achieving your bodybuilding, muscle gaining, toned-up dreams then you can achieve them no matter what your dietary preferences or needs are.

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