Do you want to be a bodybuilder and maintain a vegan diet?
Contrary to popular beliefs, you can build muscle on a vegan bodybuilding meal plan. In fact, there are many elite vegan and vegetarian bodybuilders and athletes out there.
There's no reason you can't get the body you want on a plant-based diet. Keep reading to learn 7 important tips for building a vegan bodybuilding meal plan.
Vegan Bodybuilding Meal Plan: What You Need to Know
Bodybuilding is just as heavily dependent on nutrition as it is on hitting the gym. Here's how to make the most of your meal plan as a vegan.
1. Know Your Numbers
To hit your bodybuilding goals, you'll need to eat a certain amount of calories, protein, fats and carbohydrate each day. Everybody has different requirements based on things like gender, height, weight and age. See a nutritionist to determine what your daily intake of those macronutrients should be to hit your goal in a healthy way.
2. Increase Calorie Intake
You might feel like you already eat a lot of food, but if you're serious about gaining muscle, you'll need to make a point of increasing your calories even more. Your body requires more calories to build muscle. Know that you'll be eating a lot of food on your vegan bodybuilding meal plan.
3. Don't Skimp on Protein
The biggest myth about bodybuilding is that we need animal protein to be successful. In reality, bodybuilders need to eat at least one gram of protein per pound of body weight to build muscle. This can easily be done with plant-based protein.
4. Get Creative With Your Protein
There are plenty of ways to get your protein in as a vegan. Here are a few examples to incorporate into your vegan bodybuilding meal plan:
- Hemp seeds: One tablespoon has 5 grams of protein.
- Spinach: One cup has 7 grams of protein.
- Quinoa: One cup has 9 grams of protein.
- Lentils: One cup has 18 grams of protein.
5. Eat Healthy Fats and Carbohydrates
Healthy fats are actually essential to help you lose fat. If your meal plan doesn't have enough healthy fat, your body tends to hold onto the fat you have. To lose weight and gain muscle, eat healthy fat sources such as avocados, olive oil, and almonds.
You'll also need enough carbohydrates in your diet to fuel your workouts. Avoid processed carbs and incorporate healthy complex carb sources, such as sweet potatoes, brown rice and bananas.
6. Incorporate Snacks
It can be hard to hit your calories within the three staple meals, so incorporate snacks into your meal plan. Eat a handful of nuts, a hemp bar or fruit between meals.
Don't forget to sip water throughout the day! Hydrating is important to keep your body healthy while putting it through strenuous workouts. Aim to drink at least 6 to 8 8-ounce glasses of water every day.
Fuel Your Meal Plan With Hemp
Being a vegan bodybuilder is not impossible.
You can build the body you want while staying true to your dietary preferences. Remember to stay hydrated, increase your calorie intake and get creative with your protein sources.
Hemp smoothies are a great way to fuel your workout! Check out these hemp smoothie recipes.