Vegan Liftz is a community-supported website. Jason Hughes. Here’s what you need to get right in order to design a highly effective vegan bodybuilding diet plan: Figure out your calories. Fortunately, the plant kingdom is full of protein-rich foods, which means all that people who are looking to gain size and strength on a plant-based diet need to do is educate themselves on which foods those are and include lots of them in their daily eating schedule. Your exact approach will be filled with variation and interpretation, but the core concepts remain true and lead to success: set meaningful goals, eat healthy with whole plant foods, perform exercises you truly enjoy, and be consistent. BCAAs as a protein supplement. Here’s how it works. You guys were very accommodating, and I appreciate that a lot! I have the same question as Jennifer.
With celebrities like NFL running back Adrian Foster and former President Bill Clinton embracing a vegan lifestyle, more and more health-conscious individuals are shifting towards a plant-based diet. Plant-based nutrition is known to improve long-term health and benefit animals and the environment, but many weight-trainers hesitate to make this healthy lifestyle change due to one question: is it possible to build muscle? The answer is: absolutely. Many athletes have already made the transition with outstanding success, and a quick glance at some powerful herbivorous animals such as horses, oxen, and gorillas also demonstrates that meat is not essential for building strength and muscle mass. To put together a mass-gaining meal plan based on plant foods the objectives are no different than they are on any diet. You will also need to create the demand for more muscle through hard training and adequate recovery. Lastly, you will need to these things consistently, day in and day out, for long enough that a change can take place. Great physiques take time and commitment. Nutritionally, creating a mass gaining, plant-based meal plan is easier than one might think. As a vegan bodybuilder I am most often asked where I get my protein, so this is a good place to start. The simplest answer is from food – all whole plant foods contain protein, and simply by getting enough calories you will have plenty of protein to be a healthy and active individual. There is no need to worry about mixing and matching proteins either.
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.