The common talked about advice about high protein intake does tend to be hype, for the most part.
However, protein is certainly an important part of a bodybuilder’s diet. You don’t need it in prodigious amounts, though. A well-designed vegan bodybuilding diet could supply the body with bulking essentials. The following tips should help clarify a few things for the vegan body builder diet.
Eat Plenty of Calories
The biggest danger with a vegan diet comes not from inadequate protein intake but from too few calories. When there aren’t enough calories to burn, the body tries to burn protein instead – thereby depriving the muscles of a supply of protein to build on. The lesson to take away is that you don’t need to worry too much about your protein intake in a vegan diet if you make sure that you’re getting enough calories.
Find Quality Protein Supplements
You have two important sources in a vegan diet – soy protein and legumes. Soy protein powders are excellent. While getting your protein from natural sources – like chickpeas and legumes – can be healthy, these are rather bland and boring. With soy protein powders, on the other hand, you can quickly knock back as much as you want.
Here’s Our List of Top Vegan Protein Powders.
Quinoa – Your New Friend
While wild brown rice is a healthy source micronutrients and carbohydrates, it does nothing for your protein needs – quinoa does. Quinoa is a rich source of vegan protein. You could replace the rice in your diet with quinoa. It tastes close to brown rice.
Eat Fresh Foods
Micronutrients are important, too. You only get these in fresh produce. Make sure you include enough portions of fruit and vegetables in your diet. Not only do these keep you well fueled up, these also give you a great supply of antioxidants – they keep your immune system working in top form.
Vegan Isn’t Always Healthy
Many new vegan converts labor under the notion that vegan foods can simply do no harm. Foods aren’t safe and healthy just because they are vegan, though – Coca-Cola is vegan, for instance. Not only should your diet be vegan, it should be healthy as well.
Get Some Nuts
The vegan bodybuilding diet needs to be serious about its nuts and seeds – peanuts, walnuts, flaxseed and so on.
Nuts are an excellent source of healthy fats for energy. Snacking on unsalted nuts will help you stay clear of calorie shortfalls. Flax seeds and walnuts are great for essential fatty acids. Regular omnivorous diets usually get these nutrients through including fish. Since fish is out of bounds for vegan diets, nuts and seeds are very important.
Pump and EAT Iron
A vegan bodybuilder could run short of minerals like iron and calcium, staying away from red meat and dairy. This isn’t a problem, though – spinach and broccoli are excellent sources for these minerals. It also makes sense to pop calcium and iron supplements.
Tempeh – The Tofu Alternative
Tempeh is a great protein source for bodybuilders (and one that many vegans overlook). If you hate tofu, tempeh could be a great alternative. Other foods that can serve as a soy alternative:
- Coconut Milk
- Brazilian Nuts
Amino Acid Supplements
Vegan bodybuilders often worry about their risk of muscle mass loss. You should keep an eye on your body fat levels to make sure this doesn’t happen. Branched-chain amino acid supplements can help, too. Take a tablet before and after each workout to protect yourself from muscle mass loss.
Think about expanding your diet choices and including eggs and dairy. Lacto-ovo vegetarian diets usually make bodybuilding much easier. Eggs are a great source of omega-3s, protein, and healthy fats. For conscious egg eating, consider pasture-raised or find local farms to buy.
A vegan diet is no reason to give up on a great ripped body. If you’re new to the vegan diet, you may not have the dietary knowledge needed to keep your body well-supplied. Your bodybuilding may lag then. You only need to stick with it and learn to put a proper diet together.