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How to Build Muscle Mass on a Vegan Diet

Can you build muscle mass without stuffing yourself with meat? Of course you can! When people hear the word ‘’bodybuilder’’ they rarely associate it with vegans and vegetarians.

Vegan strongman Patrik Baboumian has recently made history. This 34-year-old strongman competitor and former bodybuilder carried 550 kilograms over ten meters and showed to the world that vegans are strong by yelling ‘’Vegan power’’ while breaking the record. If he doesn’t make you believe that people can be strong, ripped and healthy just on a plant-based diet, nothing will.

Let’s take a look at how you can build your muscle mass without killing animals.

Get those calories

The most important thing you need to do as a bodybuilder on a plant-based diet is to make sure that you’re getting enough calories. If you don’t put enough calories in your body, there’s a big chance that your body will turn to protein for fuel, and in that case, you’ll see a deficit forming.

Keep your immune system strong

How can you do this? It’s straightforward. Consume plenty of fruits and vegetables on a daily basis. Fruits and vegetables will supply you with just enough antioxidants to keep your body healthy, and they will provide you with nutrients at the same time. It’s a win-win type of situation.

Protein is the key

While not all people are created equal, and age, gender, and many other things play a factor in gaining muscle mass, it’s certain that protein has a pivotal role in gaining muscle mass. Ideally, you should eat 0.8—1.2 grams of protein per pound of body weight. That’s not easy by any means, but it’s certainly doable.

You can put that amount of protein in you by breaking up your eating times. Instead of eating once or twice a day, eat several meals.

Should you avoid fats and carbohydrates?

Absolutely not. Carbohydrates are great for those who’re looking for a fix before intense workouts, and fats help with slowing down the absorption of carbs. Combine these two to make sure that you have constant energy.

To drink or not to drink?

All known life needs liquid water, and so do you. However, you can swap water with plant-based protein smoothies. Feel free to add some extra protein to them if you feel the need.

What exactly should I eat?

Let’s make this easy, here’s a list:

  • Nuts
  • Tofu
  • Quinoa
  • Lentils
  • Beans
  • Seeds

Nuts, tofu, and quinoa are absolutely packed with protein, so they’re an obvious choice. Lentils and beans are also a great source of protein, but they’re also packed with fibers, minerals, and calories. However, they’re low-fat, so that’s why you’ll need seeds.

All seeds are stuffed with good fats. Consider adding a tablespoon of chia seeds to the previously-mentioned plant-based smoothies, and you’ll feel even better after drinking them.

So, what about my workout schedule?

If you really want to work out while eating only plants, you’ll probably need to make a few adjustments to your workout schedule. Vegan lifestyle does not support the recovery necessary to train with high frequency or intensity. On the bright side, at least you’ll have more time to wash your Ryderwear US bodybuilding clothing and let it dry.

Listen to your body

Your body always knows what it needs. If you see that you’re losing mass instead of gaining it, change your diet accordingly. We’re all different. Don’t be afraid to adjust the reps, sets, and exercises based on how you feel.

Maximize your gains and recovery time, and work out all the time. By working out and eating properly, you’ll feel the muscle growth in a month or so. Don’t give up, and don’t expect to see the results in a day or two. In the wise words of the vegetarian artist Mos Def, all the things that are worth doing, take time.

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