Here’s how to stay healthy, build muscle, and perform at your peak on a plant-based diet. Plant-based eating is becoming increasingly popular, with more people ditching burgers and chicken for vegetarian alternatives every day. Cutting back on your meat consumption offers wide-ranging potential benefits, from losing weight to feeling more energetic, but a common concern is whether a plant-based diet can provide all the nutrients you need, especially if you lift weights or play sports. The good news is, yes, it absolutely can, but you have to be strategic. Here are the FAQs on what you need to know to build a plant-based diet with enough power to fuel an active life. Being on a “plant-based diet” means you’re eating mostly plants, but you may sometimes eat animal products, too. It’s different from a vegan diet, which means you eat only plants. Plant-based eating also implies enjoying said plants as close to their original form as possible.
The same goes for carbs. Bloomer, R. You can choose to substitute your own preferred provider. Ten years ago, a plant-based bodybuilder would be considered an oxymoron by many. Fertility and Sterility, 94 3, Early in his bodybuilding career, he didn’t even track macronutrients and barely counted calories, doing so only when he needed to cut weight quickly. Get thousands of vegan, allergy-friendly recipes in the palm of your hands today! Avocado Macadamia nuts Walnuts Tahini sesame seed paste And all other obscure nuts and seeds that I forgot to mention. To calculate how many carbohydrates you need per day to support size and strength gains, either take your weight in kilograms and multiply by , or take your weight in pounds and multiply by 2. A good base for your carbohydrate intake is complex carbohydrates and starches such as whole grains and tubers e.
Here’s how to stay healthy, build muscle, and perform at your peak on a plant-based diet. Check out these simple workouts and fun exercises that can be done at-home with makeshift or no equipment at all. Great stuff! Nutrient Density The nutrient density of a food is the amount of nutrients you can obtain from it, given the number of calories it contains. African Health Sciences 15 3 : Whey protein. I believe in you. Generally speaking, this means that making sure that meals and snacks include hefty amounts of grains, beans, tofu and tempeh, meat and dairy alternatives, nuts and nut butters, seeds, avocados, dried fruit, etc. These are such a great choice because they are high in starch and both soluble and insoluble fiber, which means they help with satiety and digest slowly without causing any blood sugar spikes. He eventually transitioned to fully plant-based when he became a Rastafarian. Quinoa Buckwheat Oatmeal Whole-wheat pasta.
Each step serves to help you reach the optimal macro nutritional targets and with it, bring you closer to your vegan bodybuilding goals – so pull out your reading glasses and let’s get cracking! A meal plan is essential to building muscle, especially when bulking and cutting as a vegan bodybuilder. We talk more about this in this Vegan Bodybuilding guide. Here’s what you need to get right in order to design a highly effective vegan bodybuilding diet plan.