Vegan diets are rising in popularity today because of their many benefits, but one place where vegan diets fall short is in the protein department. Since protein is a huge part of bodybuilding, you might think that, as a bodybuilder or a potential bodybuilder, a vegan diet just isn't right for you. We’re here to show you how, with the right vegan bodybuilding diet plan, you can have the best of both worlds.
Veganism and bodybuilding can go hand in hand, delivering both the benefits of strength and a healthy diet. But for vegan bodybuilding success, you need to know how to do it right. We’ve got you covered on all you need to know about vegan bodybuilding. Check out our top tips on the right vegan bodybuilding diet plan for you, right here.
What Are Vegan BodyBuilders?
When most people think of bodybuilders, the first thing that comes to mind is big muscles. This is true to some extent. Bodybuilders are individuals who use resistant and weightlifting exercises to increase muscle mass.
How Does BodyBuilding Work?
Bodybuilders build their sculpted and fit bodies by taking part in exercises that focus on muscle gain and fat loss. While exercise, such as weightlifting, is a huge part of bodybuilding, diet also plays a huge role in successful bodybuilding.
There are many components to a healthy diet, but for bodybuilding, the most important parts of a diet are protein and carbs. Since protein is such an enormous part of bodybuilding, many people think bodybuilding and veganism just don’t work together. But while protein can be harder to come by on a vegan diet, it's completely doable.
Successful bodybuilders can be vegan too. When it’s done right and they have the right vegan bodybuilding diet plan to follow, vegan bodybuilders can build the bodies they want and get the many added benefits of veganism. Read on for the benefits of a vegan diet and how the right vegan bodybuilding diet plan can get you building the muscle mass you want.
The Benefits of a Vegan Diet
A vegan diet means a diet that is completely void of animal products. You might wonder why someone would cut all animal products out of their diet. While some follow a vegan diet for moral reasons, a huge driver in veganism is the health benefits.
A vegan diet is one of the most effective ways to avoid the two leading causes of death in America. These two leading causes are heart disease and cancer. Following a vegan diet reduces heart disease, hypertension, and cancer. That’s right—by going vegan you have a simple way to reduce your chances of dying by the two biggest causes of death in America.
While reducing your chances of illness and death due to heart disease and cancer are reason enough to go vegan, there are even more benefits.
How Can Veganism Change Your Health?
We mentioned before that a vegan diet can help save you from the two leading causes of death in America, but there are other important ways that veganism can help your health. Here are some more benefits of a vegan diet:
These are just some major benefits of a vegan diet. However, it's also important to realize that a big part of reaping the benefits of a vegan diet is doing it right. While a well-maintained vegan diet can lead to a boost in nutrients, a poorly maintained vegan diet can lead to some deficiencies. One particular deficiency common to a poor vegan diet is protein, which plays a big role in bodybuilding.
In the next section, we’ll cover how the right vegan bodybuilding diet plan can help you can stick to a vegan diet and keep it high protein too.
Vegan Bodybuilding Diet Plan Ideas
When it comes to bodybuilding, science has shown time and time again that certain components of diet and exercise are more important than others. The most important components of diet and exercise for a successful vegan bodybuilding diet plan are similar to traditional bodybuilding plans. To build a successful vegan bodybuilding diet plan, you need to remember that to maximize muscle growth you must:
While eating plenty of carbs is easy to maintain on a vegan bodybuilding diet plan, enough protein can be a little harder to come by. And in order to successfully follow a vegan bodybuilding diet plan, you need to understand where vegans go wrong with protein.
Unfortunately, instead of understanding that getting protein from a vegan diet can be harder than an omnivorous diet and learning to plan around it, many vegans avoid the fact. Instead of accepting that it’s harder to get protein on a vegan diet, many vegans believe these common myths:
These statements are just not true. You do need protein for muscle gain and protein deficiency is real. And while many vegetables are a source of protein, these protein levels are usually not as high per volume as meat sources. The same goes for plant proteins versus animal proteins. Accepting these truths will make sticking to your vegan bodybuilding diet plan and maximizing muscle gains much easier.
Building a Successful Vegan Diet Plan
To be effective, a vegan bodybuilding diet plan must be high in protein, provide protein diversity, contain omega-3 fatty acids, and provide iron and calcium.
For a vegan bodybuilding diet plan, it’s important to follow these guidelines for successful muscle growth:
We’ve said it a bunch of times, but that’s only because it’s important. While there are many components to a successful vegan bodybuilding diet, protein is a big player. Therefore, understanding the best sources of vegan protein is essential.
Best Vegan Protein Sources
As you can see, there's a lot that goes into a successful vegan bodybuilding diet plan. To make it all a little easier, we’ve got two options to get you started.
Vegan Meal Plan for Bulking
This vegan bodybuilding diet plan is customized to help you bulk up. This plan includes a weightlifting workout that should be completed after breakfast. Other than your weightlifting workout, this plan includes breakfast, a post-workout shake, lunch, a snack, and dinner. On this plan, taking a multivitamin with your post-workout shake is also recommended. Here’s how it all breaks down:
Breakfast shake including:
Post-workout shake including:
This meal plan gives you a daily calorie total of around 2,790. Those calories include 182 grams of protein, 386.8 grams of carbs, and 60.9 grams of fat.
This next vegan bodybuilding diet plan is customized to help get you cut. This plan includes a scheduled workout before dinner. The plan also includes breakfast, lunch, pre-workout, post-workout dinner, and a snack. Here’s how it all breaks down:
Vegan Meal Plan for Getting Cut
This vegan bodybuilding diet plan serves you a daily calorie intake of around 1511 calories. That includes around 151 grams of protein, 168 grams of carbs, and 32 grams of fat.
These are just two examples of an effective vegan bodybuilding diet plan. Many plans can be customized for your specific needs.
There are so many benefits to both bodybuilding and veganism, and now you know you can have both. As long as you understand the components of a functional vegan bodybuilding plan, then there’s nothing stopping you from reaching your bodybuilding goals on a vegan diet.
Whatever your bodybuilding goals are, you can reach them with the right vegan bodybuilding diet plan and exercise. Find yours and get bodybuilding!