When imagining the cliché image of a bodybuilder, visuals of steak-for-breakfast and intake of large tubs of whey or soy protein often pop up. However, these images are not quite encouraging for vegan bodybuilders. To achieve their bodybuilding goals, they often must resort to a nutrient-dense diet and rich in plant-based proteins. Here in this post, you will learn about the top 10 vegan diet for bodybuilding. So, follow closely!
Table of Contents
Important words about Vegan Bodybuilding
Generally, it is somewhat difficult to fathom intense bodybuilding (involving extreme muscle bulk and brute strength) through plant-nutritional diets. Many animal-based food eaters hold the rigid notion that egg-eating, meat-munching, and protein intake are the proper way to build muscle(s) and boost its overall brawn.
The success of countless vegan bodybuilders through their unique plant-based diet proves that gaining muscle mass and reaching the epitome of body fitness is very much possible.
According to Nutritional Experts Top 10 Vegan Diet for Bodybuilding
“Bodybuilding entails losing fat and striving for muscle growth simultaneously via a nutritional diet and a combination of strength training regularly. So, it is 100% possible to strengthen and slim down through a proper vegan diet.
All it requires is sorting out a proactive vegan bodybuilding diet plan and coming up with complementing nutritional strategies.”
1. Consume Plenty of Whole Plant Foods
Most vegan bodybuilders include plenty of whole plant foods in their regular diets. These non-meat eaters focus mainly on food sources, which provide them with an abundance of vitamins, proteins, minerals, and fibre.
Many nutritionists are recommending vegan bodybuilders to include as many whole plant foods as they can.
They may include –
- Wholegrain bread, barley, buckwheat, vital wheat gluten
- Legumes like lentils, lupini beans, fava beans, nuts, hemp seeds
- Brown rice, bean, pasta, fresh vegetables and fruits
2. Don’t Skip the Protein Intake
When discussing the vegan bodybuilding diet, you must have ample protein intake in each meal. Protein plays an important role in many of your body’s fundamental functioning.
It keeps your immunity levels high and even keeps your RBC- red blood cells healthy. In addition to these perks, having proper protein levels is crucial for beefing, maintaining, and sustaining muscle mass and strength.
There are plenty of foods that pack a good dose of vegan protein source for a vegan bodybuilder.
Some of those popular vegan protein sources are as follows –
- Nuts such as hazelnut, almond, and peanut
- Sunflower seeds, chia seeds, flax seeds, and sesame seeds
- Brown rice, quinoa, oatmeal, and bulgur wheat
- Chickpeas, lentils, green peas
- Kidney beans, soya beans, and black beans
- Soya bean curd or tofu
- And tempeh
3. Include consumption of low carb vegan foods in Your Vegan Diet
Coming to carbohydrates, it is one controversial aspect in the world of nutrition and health. However, many nutrition and fitness experts recommend having a proper balance of carbohydrates in a vegan bodybuilding diet.
These carbohydrates break down to become glucose- which resultantly energizes and fuels up your body. That energy further assists you to perform those intense workouts for gaining muscles and building your strength.
As a bodybuilder relying on vegan meals, look to include rich food sources of carbohydrates into your regular diet.
Some of those vegan food sources rich in low carbohydrates are as follows.
- Brown rice
- Whole wheat pasta
- Black beans
- Sweet potatoes and yams
- White potatoes
- Whole wheat bread
4. Enjoy Fruits Whenever You Can
Those who are downright or absurdly conscious of their health often bicker about the unhealthiest of eating fruits. But the basis of their argument solely rests on the fact that fruits are sweet and eating too much sweet will increase body fat. Due to this, this present society has become somewhat wary of consuming fruits. See – Best Fruits to Eat Daily – Try This 10 Healthiest Fruits on The Planet
However, numerous vegan bodybuilders don’t bother with such notions. Rather, they enjoy fruits whenever they can- eat any time of their day.
Fruits are rich in antioxidants, minerals, vitamins, and fibre. They act as the perfect hydrating food. Also, they consist of high fructose content, which refrains from causing any insulin response in the liver as they break down.
Besides these, fruits are also low in fat. And some nutritionists believe that since the carbs metabolize within the body, it would be next-to-impossible to gain weight.
Consumes fruit regularly gives a pack load of nutrients, vitamins, minerals, and other health-benefiting components.
5. Consume Lots of Leafy Greens- a rich source of nutrient-dense, alkaline, and protein-rich food
Another nutritional food component in our list of top 10 vegan diets for bodybuilding is leafy green vegetables.
Most top nutritionists recommend eating lots of leafy green vegetables. They consider it another brand of a superfood, which packs lots of nutrients and vegan proteins. Besides, green vegetables have low calories. This makes them aptly suitable to include in salads, smoothies, and even sauce/dips.
What’s more, most vegan bodybuilders like green vegetables in all their meals. Even if it a little bit, they make it a point to not skimp on it.
If you are dependent on plant-based foods to beef up your muscles and strength, look to include lots of leafy greens. They are irrefutably a rich source of nutrient-dense, alkaline, and protein-rich food.
Whether it sandwiches, wraps, pancakes, or smoothies, look to consume it regularly.
6. Eat Hemp & Oats Regularly
Hemp and oats often include in the category of superfoods. If you want to know much about superfoods, check what superfoods are. In fact, for this reason, most healthy vegans included them in their regular bodybuilding diet.
Breaking It Down –
Hemp is rich in all 9 essential amino acids and omega fatty acids. Besides eating hemp seeds in your pasta or salads, you can also consume hemp protein powder with your daily fitness smoothies.
Oats comprise plenty of energy-providing minerals, fibre, and carbs. That makes it a must-include in your regular bodybuilding vegan diet. Plus, you can enjoy it before your usual workout or as your nutritional breakfast.
7. Focus on Including the Best Fat Sources in Your Vegan Bodybuilding Diet
But hold on, that’s not all. Healthy fats should include in your regular vegan bodybuilding diet. This includes Vitamin A, D, E, K, vitamin b12, and Omega 3.
The good news is that there are lots of vegan food sources rich in Omega 3. And they are as follows.
- Chia Seeds
- Brussels sprouts
- Algal Oil
- Hemp Seed
- Macadamia nuts
- Cashew nuts
- Brazil nuts
- Flax seeds
- Perilla Oil
In addition to these, you should also focus on the right nutrients, which lead to proper muscle building.
So, what vitamins and minerals should you include? We suggest quit thinking and continue reading.
8. Go for Proper Vegan Sources of Iron
Iron helps circulate oxygen from your lungs to your muscles. Plus, it also helps reduce the recovery time after intense bodybuilding workouts.
Some common vegan food sources of iron are as follows.
- Dried Apricots
- Nuts- mainly almond and cashew
9. To Keep Your Vitamin C Levels Up, Consume These Vegan Sources
The intake of iron from your meals depends on your consumption of vitamin C.
Some rich vegan sources of vitamin C are as follows.
- Sweet potato(s)
- Brussel sprouts
- Green and red peppers
For proper vitamin D intake, you can include these rich vegan food sources in your regular diet. Check them out!
- Soy yoghurt
- Soy milk
- Chanterelle mushrooms
- Portobello mushrooms
- Instant-eat cereals
- Organic orange juice without artificial sweeteners
- Almond milk
10. For Adequate Calcium Intake, opt for These Calcium Rich Vegan Food Sources.
Lack of calcium-content can negatively impact your metabolism. It can make a poor impact on muscle contraction. That’s why when eating vegan meals; you should include these rich sources of calcium.
- Sesame seeds
- Pak Choi
Important Notes on Vegan Bodybuilding Diet
- The best way to consume these healthy vegan foods is by eating them in small yet frequent meals all through the day.
- Doing so will ensure a regular flow of nutrients and keep your body protein, carbs, and proteins in their appropriate content.
- Many vegan bodybuilders even resort to eating six small meals throughout their day rather than three meals. You can do that too.
- Ideally, look to eat every 2-3 hours right from the morning till night-time. That said, showing discipline and restrain in eating is also important.
- Avoid snacking in-between your six meals. Also, refrain from eating outside.
- Next, ensure you drink 2-3 litres of water (even more) every day. After all, hydration is also important for your body and muscles.
- Avoid unhealthy beverages. Also, on your rest day, reduce your number of meals to 5.
Follow these meal tips as much as possible and exercise every day. Initially, it could be tough. But once you get into your new diet routine, you can slowly build up your body precisely the way you want.
Follow this top 10 vegan diet for bodybuilding that you should follow diligently and regularly. These vegan diet options pack wallops of nutrients, minerals, proteins, and all necessary components that the body needs.
So, to build your body properly and keep it at optimal health, create a meal plan using each of them in combinations (as per your suitability and eating capacity). However, never overdo it.