To achieve and maintain success as a bodybuilder takes discipline and hard work. Sometimes, even blood, sweat and tears.
If you’re a vegan bodybuilder or considering becoming one, you may know that it can be even more challenging. Here are some suggestions for actively managing your diet:
Verify That You’re Getting Enough Calories
First things, first: Consider your caloric intake. As a vegan bodybuilder, it’s urgently important that you’re getting enough calories each day, despite the caloric limitations of the plant-based food itself (when compared to the nutrition derived from meats).
Focus on Eating Fruits, Veggies, and Whole Grains
Balancing your nutrition correctly takes some additional calculations. Start by making sure you’re eating enough of the right foods, like fruits, veggies, and whole grains.
Rice and Quinoa
These are great options for vegan bodybuilders during their bulking season. Being rich in carbs, rice fuels your gains. It helps restore muscle and liver glycogen stores. And, it helps you recover faster. Quinoa is considered a complete protein since it contains all 9 essential amino acids (EAAs) that our bodies need for peak performance.
Protein from Beans, Legumes, and Nuts
The protein that’s found in plants is considered incomplete because it lacks one or more essential amino acids (EAAs) needed for proper body functioning. By comparison, the protein found in meat chemically resembles protein found in our bodies. Normally, we can more effectively use meat protein to build muscle. Of course, meat protein is not an option for vegan bodybuilders. Instead, just eat the right amounts of beans, legumes, and nuts and ensure you’re getting the full 9 essential amino acids.
Cut Processed Foods Out of Your Diet
Research suggests that to be your healthiest, you should consume a balanced diet of only the real, all-natural foods your body craves. And, managing your post-workout recovery is important. Within 3 to 4 hours after you finish training, make sure you eat a nutrient-filled recovery meal.
Workouts: Shorter But Just as Intense
To be sure, plant protein is an excellent source of protein. But bear in mind the amount of calories a vegan bodybuilder consumes can easily end up less than the protein consumed by a meat-eating bodybuilder, simply because plant protein tends to have fewer calories. That means less energy for intense workouts, so be sure to compensate properly.
Soy-Based Foods
High in protein and fat while lower in carbohydrates, soy-based foods are important to building an ideal vegan bodybuilder diet.
Include Some Vegan Meat Products
Unlike animal meat, vegan meat is low in cholesterol but is also high in protein, non-GMO, and gluten-free. It’s the perfect protein option for vegan bodybuilders. Even though the vegan meat category is relatively new, there are now many options available.
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