Vegan bodybuilding is is becoming more of a popular trend where a bodybuilder builds strong and powerful muscles by refraining from animal products. They derive nutrition required for muscle recovery and formation from plant food sources. However, many people may ask, “Is bodybuilding possible by abstaining from a meat diet?” Well, the answer is “Yes”.
If you are excluding animal products from your diet, then there are chances that your body may be deficient of these vital nutrients required for muscle building. Careful planning and wise choices are required to become a healthy vegan bodybuilder. Proper planning and food choices are required to make a vegan bodybuilder meal plan healthy and well-balanced.
Include certain foods in your diet that replaces animal protein and other nutrients. The following vegan bodybuilding meal plan can provide you with complete nutrition to build an impressive physique.
1. Get the best Vegan Dietary Sources for Bodybuilding:
Protein is the key element for muscle growth and recovery. Both essential and non-essential amino acids help to provide basic ingredients that help in the repair of wear and tear to damaged muscle tissues after rigorous workouts. Vegan bodybuilders should include plant proteins that comprise of 8 amino acids. Some of the plant sources that offer complete proteins are legumes, soy, hemp seeds, corn, nuts, grains and beans. Some of the best sources that can substitute dairy products are almonds, beans, sunflower seeds and sesame seeds.
Carbohydrates and Fats:
Include enough amounts of carbs in your vegan bodybuilding meal plan as they are crucial for growth of muscles. Include organic foods that provide you sufficient fibre and low glycemic carbs to keep your blood sugar levels normal. Fat should comprise around 30% of the total calories. Nuts are the best plant sources of omega 3 fatty acids (fats).
2. Meal timings:
Eat 6 to 8 small frequent meals to keep a constant influx of all the vital nutrients. The sufficient supply of nutrients act as fuel for muscle growth and recovery so you can workout harder the next time you hit the gym.
3. Enough Calories:
Vegan diet is high in fibre but less in calories due to large quantities of fruits and vegetables. Take 15-20 calories per pound of your bodyweight to meet the minimum calorie requirements of bodybuilding diet.
4. Fortified foods and Protein supplements:
Include fortified rich foods such as fortified cereals, bran, dried peas and beans and other protein supplements.
Sample Vegan Bodybuilding Meal Plan:
This should include vegan protein source such as rice, pea or hemp. You can include granula, soy milk or bananas.
Take a handful of nuts such as pistachios or cashews or 2 slices of soy cheese with 2 slices of whole grain wheat bread. You can also take 2 tbs peanut butter with one whole wheat bagel.
Lunch should comprise of proteins and carbs. You can include soy protein powder or bar, organic brown rice or quinoa. Take beans and other green leafy veggies with 2 slices of whole wheat bread.
This should include organic protein bars and variety of nuts.
A high protein stew is best for a vegan bodybuilding diet. You can include large bowl of vegetable salad or veggie soy cheese burger patties.
This should include any protein food such as granula bar, natural peanut butter with bread or soy milk.
A typical vegan bodybuilding meal plan is all about making wise food choices that provide you complete nutrition to get a well-toned body.