If you’re looking to build muscle on a vegan diet, there are a few things you need to keep in mind.
Top Tips for Building Muscle on a Vegan Plant Based Diet
Get enough protein
Eating enough protein is essential for muscle growth, and it’s easy to make sure you’re getting enough on a vegan diet. Look for plant-based sources of protein like beans, lentils, quinoa, and tofu, and include them in your meals and snacks throughout the day.
Eat plenty of healthy fats
Healthy fats are important for supporting body functions and helping the body absorb vitamins and minerals. Good sources of healthy fats include avocados, nuts, seeds, and olive oil. Include these foods in your diet to make sure you’re getting enough fat.
Make sure you’re getting enough calories
In order to build muscle, your body needs to have enough calories to support growth. Make sure you’re eating enough by paying attention to your hunger cues and eating whenever you feel the urge to eat and until you’re satisfied at each meal (while maintaining an ideal body weight).
Avoid processed foods
Processed foods are often high in unhealthy ingredients that can sabotage your efforts to build muscle. Stick to whole, unprocessed foods as much as possible.
Get plenty of exercise
Strength training and resistance training is essential for building and gaining muscle, so make sure you’re lifting weights regularly. In addition to strength training, cardio can help increase your calorie burn and promote overall health.
Don’t forget to rest and recover
Muscle growth occurs during periods of rest, so make sure you’re getting plenty of sleep and taking breaks from training every now and then.
Top Plant-Based Vegan Supplements to Consider When Building Muscle
There are a variety of vegan protein and other supplements that can help you reach your fitness goals and build muscle, including a variety of supplemental protein sources.
Pea Protein Powder
One such supplement is pea protein powder. Pea protein is a great source of plant-based protein, and it’s also rich in essential amino acids. It’s also low in fat and calories, making it an ideal choice for those who are trying to lose weight.
Brown Rice Protein Powder
Another vegan supplement to consider is brown rice protein powder. Brown rice protein is a complete protein, meaning that it contains all of the essential amino acids your body needs to build muscle. It’s also high in fiber and B vitamins, making it a nutritious choice for those who want to improve their overall health.
Creatine is an important supplement for helping to build muscle mass. It can be found in powder or pill form and is usually made from synthetic sources. However, there are now some vegan-friendly creatine supplements made from natural sources like algae.
Beta-alanine is another popular supplement for building muscle. It helps to improve athletic performance and increase muscle mass.
Top Vegan Snacks to Aid with Muscle Building
Here are some of the best snack options for building muscle on a vegan diet:
Vegan Protein Bars
Many vegan protein bars on the market can help you reach your fitness goals. Look for bars that are high in protein and low in sugar.
Nuts are a great source of protein and healthy fats, making them perfect for fueling muscles. Almonds, cashews, and walnuts are all excellent choices.
Peanut Butter and Other Nut Butter
Peanut butter is high in protein and healthy fats, making it a great option for those looking to build muscle. Nut butter made from almond, cashew or other nuts can be a great substitute as well (and often will contain less added sodium and/or sugar).
Hummus is another excellent source of plant-based protein. It’s also high in fiber and low in fat, making it a nutritious choice.
Vegan jerky is a great high-protein snack that’s perfect for on the go. There are many different flavors available, so you can find one that you enjoy.
Vegetables (available in many ready-to-eat options)
Vegetables may not seem like an obvious choice for building muscle, but they can actually be quite helpful. Leafy greens like spinach and kale are packed with nutrients that help support muscle growth. Other vegetables like broccoli and sweet potatoes are also good choices.
Fresh Fruit (also available in many ready-to-eat options)
Fruit is a great source of carbohydrates, which are essential for providing energy to muscles. Bananas, apples, and berries are all excellent choices.
Dried fruit is a great source of carbohydrates, which are essential for providing energy to muscles. It’s also a good source of fiber, which is important for maintaining a healthy digestive system.
Soybeans are a complete protein, meaning they contain all of the essential amino acids your body needs to build muscle. You can enjoy soybeans in many different forms, such as edamame, tofu, and tempeh.
Another excellent source of vegan protein is quinoa. This ancient grain is packed with nutrients and provides all the essential amino acids your body needs for muscle growth.
Lentils are another great option, as they’re rich in fiber and plant-based protein. Lentils, in fact, contain 18 grams of protein per cup.
Avocados (including avocado toast)
Avocados are a great source of healthy fats, which are essential for providing energy and helping your body.
Like nuts, seeds are a good source of protein and healthy fats. Pumpkin seeds, sunflower seeds, and flaxseeds are all great options.
Vegan Protein Shake
Another easy way to get the protein your body needs is through a vegan protein shake. There are many plant-based protein powders on the market, and you can find ones that are flavored to taste like your favorite fruits and vegetables.
Canned beans are a quick and easy way to get the protein your body needs. Black beans, kidney beans, and lentils are all good choices.
Tofu is a versatile source of protein that can be used in many different recipes. It’s also a good source of iron, which is important for carrying oxygen to muscles.
Tempeh is another excellent source of vegan protein. It’s also a good source of probiotics, which are important for gut health.
Seitan is a high-protein vegan meat alternative that’s perfect for those looking to build muscle. It’s made from wheat gluten, so it’s not suitable for those with celiac disease or a wheat allergy.
Vegan yogurt is a good source of protein and calcium, both of which are important for bone health. It’s also a good source of probiotics, which are important for gut health.
If you follow these tips, you should be able to build muscle on a vegan diet without too much trouble. Just remember to eat enough protein, get enough of the right nutrients, exercise regularly, and rest when you need to. With a little bit of effort, you can achieve great results. Good luck!