A Vegan Bodybuilding Diet: Guide and Meal Plan
A Vegan Bodybuilding Diet: Guide and Meal Plan
It has
not only attracted the interest of the general population but also that of
athletes — including bodybuilders.
This
article reviews the vegan diet for bodybuilding, lists foods to include and
avoid, and provides a sample 5-day meal plan.
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What is a vegan bodybuilding diet?
Bodybuilders
strive to develop their musculature through intensive resistance training for
aesthetic purposes.
Nutrition
plays a key role in the process of muscular development. It’s generally
accepted that for optimal muscle growth to occur, protein intake should be rather high at
around 0.7–1.0 grams per pound (1.6–2.2 grams per kg) of body weight per day.
A calorie
surplus of 10–20% is also beneficial for gaining muscle mass, especially for
those who are not brand new to training.
Traditional bodybuilding diets include a lot of animal
source foods due to their high protein and calorie content.
The vegan
bodybuilding diet is devoid of all animal products and higher in protein than
traditional vegan diets.
This
presents a challenge for bodybuilders following a vegan diet, as plant-based
proteins tend to be of lower quality than their animal-based counterparts,
which can affect muscle gain.
Therefore,
it takes careful planning to ensure sufficient intake of protein, calories, and
several micronutrients that a vegan diet may lack.
The vegan
bodybuilding diet also changes during different stages of a bodybuilder’s life,
such as whether they’re in their off-season or undergoing contest preparation,
when fat loss is common.
How to implement the diet
While implementing a vegan
diet may seem quite simple, it takes a good deal of planning to
ensure you’re eating complete meals.
The vegan
bodybuilding diet includes several staple foods on which many of the meals are
based.
To start
the vegan bodybuilding diet, it’s beneficial to plan out 5–7 days of meals to
ensure you have all of the ingredients, as many vegan recipes require several
items.
If you’re
transitioning from a traditional diet, it may help to slowly incorporate more
vegan foods into your regular diet before fully switching over.
Fill up
on high protein plant foods
When
following a vegan bodybuilding diet, it’s important to get enough protein to
aid your muscle-building goals.
Considering
that many vegan protein sources usually do not
contain all of the essential amino acids, higher amounts and a wider variety of
these foods need to be eaten to regularly meet your needs.
Filling
up on high protein vegan foods, such as seitan, tofu, legumes, and quinoa, can
help you meet your protein needs to maximize muscle gain.
Vegan
protein powders can also help you meet your protein needs by providing
concentrated sources of protein surrounding workouts and throughout the day.
Make sure
to eat enough fat
By
consuming sufficient amounts of fat, you obtain the
calories needed to promote muscle gain, as fat provides twice the number of
calories as carbs and protein per gram.
The
general recommendation for fat intake for off-season bodybuilders is 0.5 grams
per pound (1 gram per kg) of body weight daily.
This
equates to around 80 grams of fat per day for a male bodybuilder weighing 175
pounds (80 kg).
When
embarking on a vegan bodybuilding diet, it may help to track your intake of
macronutrients — protein, carbs, and fat — for the first few weeks to ensure
you’re meeting your needs.
Drink
plenty of fluids
Given
that a vegan bodybuilding diet tends to be high in fruits, vegetables, grains,
and legumes, fiber intake can become quite high.
When you
significantly increase your fiber intake, certain side effects can arise, such
as bloating, excessive flatulence, and abdominal pain.
Drinking enough water is one way to help
prevent complications from a high fiber vegan diet. A minimum of 1 ml of fluid
per calorie is a good place to start.
For
example, if you’re eating a 2,000-calorie diet, aim for 2,000 ml (68 ounces) of
fluids. Still, keep in mind that your water needs may vary, especially when
you’re exercising.
Educate
yourself
Education
plays an important role in following a vegan diet and can set apart a
successful diet from an unsuccessful one.
Given
that the vegan diet prohibits the intake of several food groups, it puts
followers at risk of certain nutrient deficiencies.
To
prevent these, it’s crucial to know which foods provide the
key nutrients the diet may otherwise lack.
Fortunately,
with the rise in popularity of the vegan diet, educational resources have been
created that can lead you in the right direction.
Potential benefits of the
vegan bodybuilding diet
The vegan
diet has been associated with several potential health benefits.
Reduces
heart disease risk
People
following vegan diets seem to be at a significantly lower risk of developing
heart disease.
This may
be partly attributed to a reduced intake of saturated fats and cholesterol and
a higher intake of fiber and various plant compounds.
Traditionally,
vegans tend to have lower blood pressure and levels of total and LDL (bad)
cholesterol than the general population.
Moreover,
the vegan bodybuilding diet is high in fruits and vegetables, which contain a
good amount of dietary fiber. High fiber intake has been associated with
a lower incidence of stroke and heart disease.
Can
promote a healthy body weight
Those
following a vegan diet typically have a lower body mass index (BMI) than those
following a traditional Western diet, which reduces the risk of several disease
factors.
One
16–week study looked at the effects of the vegan diet on 75 people with excess
weight. It found the vegan diet to be more effective at improving body weight,
fat mass, and insulin resistance markers than a control diet.
Therefore,
if you’re starting out on your bodybuilding journey with a bit of weight to lose, the vegan diet may be
beneficial in that regard.
May
protect against certain cancers
Following
a vegan diet has been associated with a reduced risk of various types of
cancer, compared with a traditional Western diet.
This
effect is likely due to the increased legume, fruit, and vegetable intakes
associated with the vegan diet, which lead to higher fiber, micronutrient, and
phytonutrient intakes .
The vegan
diet has also been linked to a reduction in BMI. A high BMI is another risk
factor for certain types of cancer .
What’s
more, eating more soy, which is typical of those following a vegan diet, has
been associated with a reduction in breast cancer risk in women.
Lastly,
various levels of processed red meat intake have been linked to a
higher risk of colorectal cancer. This increased risk does not apply to those
following a vegan diet.
Some downsides of the
vegan bodybuilding diet
While the
vegan bodybuilding diet appears to have numerous potential benefits, it comes
with some downsides to consider.
Can
increase your risk of nutrient deficiencies
The main
downside of the vegan bodybuilding diet is an increased risk of several nutrient deficiencies.
By
excluding animal products from your diet, your intake of various essential
nutrients is reduced — primarily calcium, omega-3s, iron, zinc, and vitamins
B12 and D.
You may
need to take a vegan multivitamin to ensure proper intake of the above
nutrients. Vegan omega-3 supplements are also available, which are usually made
from algae.
While
these nutrients can be obtained from fortified vegan foods, nutrition education
plays an important role when starting a vegan diet.
Higher
fiber intake
Another
potential downside of the vegan bodybuilding diet is its excessively high fiber intake.
While a
high fiber intake is generally considered healthy, consuming too much fiber can
cause digestive issues, such as bloating, excessive flatulence, and abdominal
pain.
The
recommended dietary fiber intake is 14 grams per 1,000 calories, which is
around 25 grams for women and 38 grams for men. This amount is easily exceeded
on a vegan diet.
Excessive
fiber intake can also lead to a feeling of fullness and reduced appetite. While
this may be beneficial for some populations, it could limit bodybuilding
progress if sufficient calories are not consumed.
Can be
tough to meet protein and calorie needs
Given
that a vegan bodybuilding diet mainly consists of nutrient-dense, high fiber
foods, it may be difficult to meet protein and calorie needs without proper
planning.
Vegan
diets tend to be lower in calories than traditional diets, due to the exclusion
of many higher calorie, animal-based food items.
Thus,
following a vegan bodybuilding diet may make it challenging to eat more
calories than your body burns to support your bodybuilding goals.
This can
be counteracted by increasing portion sizes,
adding healthy fats to your meals, and eating cooked vegetables as opposed to
raw ones to reduce their volume, which allows you to eat more of them.
May be
overly restrictive for some people
By eliminating
all animal-derived products, the vegan bodybuilding diet can be too limiting
for some people.
Though
the selection and availability of vegan food has grown rapidly in recent years,
the diet can be seen as slightly monotonous, compared with the traditional
Western diet.
Fortunately,
the number of creative vegan recipes that
can add life to the diet and keep it interesting is limitless.
Foods to
eat
The vegan
bodybuilding diet usually includes many of the following foods:
- Beans and legumes. These
provide a good source of protein and fiber.
- Hemp, flax,
sunflower, and chia seeds. They contain a good amount of
protein and omega-3s.
- Quinoa and
amaranth. These
two pseudograins provide complete sources of protein.
- Meat substitutes. Made to look
and feel like meat, these products are usually made with soy or pea
protein.
- Soy products. Examples
include tofu, tempeh, edamame, soy milk, and soy protein powder.
- Calcium-fortified
plant milks and yogurts. These fortified products can help
vegans meet their daily requirements for calcium and vitamin D.
- Spirulina. This blue-green algae packs a lot of
protein, as well as several vitamins and minerals.
- Vegan protein
powders. The
best varieties are usually made from a combination of protein sources,
such as peas, hemp, and brown rice.
- Nutritional yeast. Used in
vegan cooking for its savory flavor, nutritional yeast is commonly
fortified with vitamin B12.
- Sprouted grain
breads. These provide a good source of protein and complex
carbs.
- Oats. Oatmeal and oats
provide a good amount of protein per serving, as well as some beneficial
fiber.
- Fruit and
vegetables. These
are an important part of any vegan diet.
- Whole grains and
cereals. These
can provide a good source of protein, B vitamins, and fiber.
- Nuts and nut
butters. They
can provide a good source of protein when combined with other
complementary proteins. Plus, they’re a good source of healthy fats.
- Tahini. This paste made
from sesame seeds provides a good amount of fat and a bit of protein per
serving.
- Healthy oils. Oils, such
as olive, avocado, and hempseed, provide a good source of healthy fats and
some essential omega-3s.
- Vegan dark
chocolate. High
in antioxidants, vegan dark chocolate contains some essential vitamins and
minerals, such as calcium, iron, potassium, magnesium, and vitamins A, B,
and E.
Dietary
supplements
Considering
that the vegan bodybuilding diet may lack certain nutrients, it’s recommended
that followers take advantage of certain dietary supplements.
With the
rise in popularity of the vegan diet in recent years, nutrition supplements
geared toward those following it have greatly improved in quality and taste.
One of
the main supplements to consider is a vegan protein powder, which allows you to reach
the protein intake levels recommended for bodybuilding while staying within a
certain calorie range.
There are
numerous vegan protein powders available, such as soy isolate, pea, hemp, and
brown rice. It’s best to find a powder with several sources to ensure you’re
getting all of the essential amino acids.
Another
potentially beneficial supplement is a vegan multivitamin that includes
sufficient quantities of the nutrients that the vegan diet typically lacks,
such as calcium, iron, zinc, and vitamins B12 and D.
Some
other supplements to consider are creatine and beta-alanine. These two
well-studied compounds are naturally found in meat products and available in
vegan-friendly varieties. They can play a role in energy metabolism and muscle
gain.
While
supplementing is not entirely necessary on the vegan diet, it can reduce the
chances of nutrient deficiency and optimize the diet for your bodybuilding
purposes.
Foods to
avoid
The vegan
bodybuilding diet tends to avoid or limit the following foods:
- Animal foods. Meat, fish,
poultry, dairy, eggs, and bee products are entirely off-limits on a vegan
diet. Certain animal additives found in several foods fall into this
category as well.
- Foods that might
not be vegan-friendly. Some breads, deep-fried foods,
candy, potato chips, dark chocolate, and other products
may harbor animal-derived ingredients.
- Vegan junk food. Candy, ice
cream, and some vegan protein bars should be
restricted, as they tend to be high in refined sugar and calories.
- Mock meats and
cheeses. These
tend to be processed and may contain additives. They also tend to provide
fewer nutrients than whole foods. Therefore, these products should be
limited.
5-day meal plan
While
calorie and macronutrient intakes vary greatly by individual and specific
goals, here is a sample 5-day vegan bodybuilding diet meal plan.
Day 1
- Breakfast: protein
oatmeal made with oats, vegan protein powder, soy milk, banana, and nut
butter
- Lunch: tofu
stir-fry made with extra firm tofu, vegan pasta, beans, red lentils,
celery, onion, and spinach
- Dinner: teriyaki
tempeh with broccoli and quinoa
- Snack: strawberry-banana
protein shake
Day 2
- Breakfast: breakfast
burritos made with tofu scramble and vegetables on vegan tortillas
- Lunch: lentil loaf
made with lentils, kidney beans, veggies, and nutritional yeast
- Dinner: black-bean
veggie burger with sweet potato fries
- Snack: peanut butter and
oatmeal snack bars
Day 3
- Breakfast: hummus toast made
with sprouted grain bread, hummus, hemp seeds, and sunflower seeds
- Lunch: vegan
burrito bowl made with rice, beans, and homemade mock taco meat
- Dinner: sweet-and-sour
stir-fry made with tofu, rice noodles, and vegetables
- Snack: mock tuna
salad sandwich
Day 4
- Breakfast: chocolate-peanut-butter
smoothie bowl made with bananas, peanut butter, almond milk, vegan protein
powder, and cocoa powder
- Lunch: black bean
and quinoa “meat” balls over whole grain vegan pasta
- Dinner: vegan chili
with tofu mince, kidney beans, tomatoes, and red lentils
- Snack: roasted chickpeas
with red pepper flakes
Day 5
- Breakfast: protein
pancakes made with whole grain flour and vegan protein powder with
toppings of your choice
- Lunch: coconut-tofu-curry
stir-fry made with tofu, soba
noodles, and edamame
- Dinner: vegan sloppy
joe made with lentils and veggies
- Snack: chocolate-peanut-butter
protein shake
The bottom line
The
rising popularity of the vegan diet has attracted attention from many
individuals, including those in the bodybuilding community.
While
traditional bodybuilding diets include large amounts of animal protein, the
vegan bodybuilding diet eliminates all animal-derived products and is higher in protein than a traditional vegan
diet.
Following
a vegan diet can provide several health benefits, although it comes with some
drawbacks for bodybuilding, which should be taken into consideration.
It’s wise
to consult your healthcare provider or nutritionist before starting a vegan
diet.
USEFUL TOOLS
If you want to try a vegan
bodybuilding diet, here are some helpful tools to get you started:
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