Building strength on a vegan muscle diet is something that people have dismissed for a long time. People sometimes think that animal products are needed to grow muscle and become powerful. This post will debunk these myths and provide you with the top tips on how to get muscular on a vegan muscle diet!
Protein is key!
Protein is super important if you want to build muscle and improve your performance! Contrary to what a lot of people believe, protein can be found in many vegan-friendly sources. You can get protein from green beans, peas, and lentils for example. Once you have decided which sources of protein work best for you, it is also key to know how much protein you have to consume. The general rule of thumb for people building muscle is to have approximately 1.5-2.2 grams of protein for every kilogram of body weight… so it’s time to get out your calculator!
Don’t forget Amino Acids
Amino acids are essential to building muscle. There are 21 amino acids, 12 of which are made in our bodies, meaning the other 9 have to be consumed by food sources. Being on a vegan muscle diet may leave you wondering if these 9 essential amino acids can be found in plant-based sources… and the answer is yes! Someone on a vegan muscle diet will have to ensure they are eating enough protein sources to consume the essential amino acids. Often, plant sources that contain essential amino acids can be low in them, so keep that in mind.
Consider Supplements
As we mentioned before, getting enough protein while on a vegan muscle diet is super important! Although it is very possible to get enough protein from plant-based sources, taking supplements can make it easier to reach your protein target. You can take supplements to ensure you are consuming enough BCAAs (which are the amino acids which the body can’t make on its own) as well as, creatine, which is also known for building muscle. If you are considering taking supplements, double-check that they are vegan. Often protein powders can have whey in them, which comes from milk, so be careful!
Carb Central
By now, you probably know how important protein is to building muscle on a vegan muscle diet. In fact, carbohydrates are just as important. Carbs are our body’s main source of energy, and it is the macro our bodies look for when it needs fuel. Consuming the right amount of protein can improve your performance greatly. You must familiarise yourself with how much of your daily calorie intake comes from carbs, this varies from person to person of course.
Fat isn’t all bad!
Time and time again we hear that fat is “bad”, and fortunately, this is not entirely true. Our bodies need certain types of fat to not only build muscle but to function. When on a vegan muscle diet, it is important to know where to get unsaturated fat from. Unsaturated fat helps your body absorb vitamins, which then helps your body become strong and powerful. Plant-based unsaturated fat sources can be found in coconut oil, avocados, different types of nuts, and chia seeds. Try to avoid certain types of fat such as trans fat. These are bad for your heart and stop you from reaching your optimal performance levels.
Hopefully, these top 5 tips have helped give you an understanding of how to maintain a vegan muscle diet in the best way possible. Different things work for different people, so try and find a routine that works for you to get the best out of eating clean to gain muscle!