Vegans are vegetarians who do not consume any foods sourced from animals, and this article addresses vegan body building diet. Most vegans also avoid use of product whose production requires the suffering or death of animals, such as fur, leather, wool and certain cosmetics. Vegan lifestyle has of late gotten a lot of attention, and this article gives information on how one can adhere to a vegan lifestyle, and still be successful as a bodybuilder.
Vegan Bodybuilding Diet – Nutrition
It goes without saying that nutrition is a very important in the equation of muscle building. What one consumes determines the gains made from workouts in the gyms, and also how one recovers and builds muscles away from the gym. Nutrition is critical for every bodybuilder but especially for one who is on vegan diet. Building a physique that is impressive on vegan body building diet and lifestyle is possible, but careful planning is important in order to maximize on insulin and testosterone production, and also maximize muscle recovery. Nutritional principles and guidelines follow below.
Eat small and frequent meals
The recommendation is to eat 6 – 8 times in a day. It is important to have a continuous influx of nutrients; proteins, healthy fats, calories, complex carbohydrates that are low glycemic. This will increase metabolism and fat burning capabilities, and also ensure sufficient nutrients needed for muscle growth and recovery.
Eat grams of protein in terms of body weight
You should strive for 1 to 1.5 grams of protein for one pound of body weight. This is to be spread out between all the six meals in a day.
Carbohydrates are critical to muscle growth
It is great you can eat organic foods, when it comes to vegan diet. With carbohydrates, you can eat organic whole grain bread, which provide low glycemic carbohydrates and a lot of fiber, which levels out blood sugar levels. Aim for 2 – 3 grams of carbohydrates for every pound of body weight.
Eat enough calories
This can be a big problem for hard gainers and can be rather tricky for vegans. This is due to the fact that that the vegan diets are high in fiber, but overall, low in calories, due to abundance of vegetables and fruits. You can start by taking 15 – 20 calories for ever pound of your bodyweight. Start at the lower figure and work your way.
Aim for 30% fat of overall calories
These should be the healthy kind; Omega-5 from the nuts.
Vegan Bodybuilding Diet nutrition plan
Outlined below is a typical meal plan for a day.
Meal one (8am);
2/3 cups granola, 2 cups soymilk and one orange
Meal two (11am);
4 oz soy meat, 2 slices of soy cheese, 2slices organic whole wheat bread
2 slices of organic whole wheat bread, a small banana, 20 grams soy protein(powder)
Meal four (4pm);
20 grams soy, rice or hemp protein, 8 oz organic soda, a small apple.
Meal five (6pm);
6 oz tofu, 2 cups mixed vegetables (organic)
Meal six (10pm);
2 tablespoons peanut butter, 20 grams hemp or soy protein with 8oz soy milk.
This above is part of my meal plan which forms part of a typical Vegan bodybuilding diet. I hope ot creates awareness, and provides a resource for those who are already vegan, or for those who are interested in building a physique on Vegan lifestyle.