Of course only one of those two beliefs is actually true, as anyone who has ever seen a herbivorous silverback gorilla can easily deduce. Most people, however, seem to think humans are more like lions, requiring meat or some form of animal protein at every meal to get big and strong. As discussed in What About Protein? And those who did care often lacked the basic nutritional understanding necessary to build muscle and strength eating plants. As evidenced in The Game Changers, all of that has changed. The age of the weak, celery-munching vegan is over. Caloric Surplus Building muscle and strength is actually pretty simple from a physiological point of view: work out consistently and eat lots of food. This applies to everyone, whether you eat meat or not. One of the great things about plant-based food is that, by volume, it typically contains fewer calories than animal-based foods, allowing us to eat more total food and feel fuller, without necessarily gaining more body fat. You can find out more about that in Getting and Staying Lean. For people whose top priority is to gain muscle and strength, people on a plant-based diet need to focus on plant-based foods that have higher caloric density than say, lettuce.
Timing your meals will also increase the effectiveness of your nutritional intake. Br J Sports Med. Fitness is not for the lazy or the week. Not that long ago I shared this technique, along with a breakdown of my own caloric needs, in an interview for the No Meat Athlete Academy. The Basics Caloric Surplus Building muscle and strength is actually pretty simple from a physiological point of view: work out consistently and eat lots of food. Plus, fruits and veggies tend to be lower in calories, so your total calorie intake could go too low without you noticing. For now the short and sweet version will do. Maybe not. How to Create One in 3 Simple Steps A meal plan is essential to building muscle, especially when bulking and cutting as a vegan bodybuilder. As discussed in What About Protein? Read These Next.
Support OneGreenPlanet X. There are also vegan apps that will ensure you stick to eating vegan meals even if you’re outside your home, traveling, or doing your groceries. You can reduce the total amount but keep the ingredients ratios if that makes sense? Now it’s important to be aware that these foods are also quite high in calories. This is what I personally tend to lean towards as I feel fantastic when fueling myself with whole plant foods. Characterization and comparison of nutritional intake between preparatory and competitive phase of highly trained athletes. Thank you for signing up. For Venus, that means eating nutrient-dense plant-based foods that check the right macro boxes.