Vegan Bodybuilding Diet

The vegan diet has risen in popularity in recent years as an increasing number of people adopt this way of eating for its purported health benefits and ethics surrounding animal treatment. It has not only attracted the interest of the general population but also that of athletes — including bodybuilders.

Vegan bodybuilding. Nope, not an oxymoron. On the surface, it may be hard to believe that bodybuilding — a sport marked by extreme muscle definition — can coexist with a plant-based regime. But vegan bodybuilders can build muscle and boost strength just as well as (and some argue better than) their meat-munching, egg-snacking, whey-blending omnivorous competitors.

What is a vegan bodybuilding diet?

Bodybuilders strive to develop their musculature through intensive resistance training for aesthetic purposes. Nutrition plays a key role in the process of muscular development. It’s generally accepted that for optimal muscle growth to occur, protein intake should be rather high at around 0.7–1.0 grams per pound (1.6–2.2 grams per kg) of body weight per day. A calorie surplus of 10–20% is also beneficial for gaining muscle mass, especially for those who are not brand new to training.

Traditional bodybuilding diets include a lot of animal source foods due to their high protein and calorie content. The vegan bodybuilding diet is devoid of all animal products and higher in protein than traditional vegan diets. This presents a challenge for bodybuilders following a vegan diet, as plant-based proteins tend to be of lower quality than their animal-based counterparts, which can affect muscle gain. Therefore, it takes careful planning to ensure sufficient intake of protein, calories, and several micronutrients that a vegan diet may lack.

The vegan bodybuilding diet also changes during different stages of a bodybuilder’s life, such as whether they’re in their off-season or undergoing contest preparation, when fat loss is common.

Benefits and risks of a vegan diet
Plant-based diets have been linked to several health benefits.

Vegan diets may support weight goals, blood pressure, heart health, and more
For starters, vegans tend to have lower body mass indexes (BMI) than non-vegans, which may be associated with lower chronic disease risk in some populations. In addition, studies suggest that vegan diets are more effective at helping people lose weight than many other diets, including the Mediterranean diet. A vegan diet has also been linked to a lower risk of cancer. What’s more, it also appears to reduce pain from arthritis and may further reduce your likelihood of experiencing age-related cognitive decline. Plant-based diets are also linked to several other health benefits, including lower blood pressure, better-regulated blood sugar levels, and a healthier heart.

Because of this, several health organizations recommend increasing the amount of plant-based protein in our diets.

Vegan diets may lead to nutritional deficiencies without careful planning

That said, it’s important to keep in mind that not all vegan diets will be equally beneficial.

While well-planned vegan diets made up of mostly minimally processed foods are considered beneficial for all stages of life, those including large amounts of ultra-processed plant foods are not. Poorly-planned or highly-processed vegan diets may also increase your risk of nutrient deficiencies, especially in vitamin B12, iodine, iron, calcium, zinc, and long-chain omega-3s. Sprouting, fermenting, and cooking foods in cast-iron cookware can further enhance your body’s ability to absorb the nutrients contained in plant foods.

Minimizing your intake of processed plant foods, while increasing your intake of whole or minimally-processed ones can help reduce the risk of experiencing nutrient deficiencies.

Why are proteins important for muscle building?

Proteins are needed to recover your strained muscles after an intensive workout. All workouts, strength training, and even intensive yoga put a strain on your muscles, resulting in cracks. Proteins ensure that these cracks recover faster and increase your muscle mass.

Fitness experts often recommend eating products such as cottage cheese, eggs, meat and fish to create muscle mass. However, there are also many vegan athletes who have achieved success without these animal products.

Plant based protein sources for muscle gain

Protein is indispensable if you are training hard and want to grow muscle mass. To get enough of it with a vegan diet, you can choose the following plant-based proteins for muscle gain:

1. Spirulina

Spirulina is a blue-green algae and king among proteins. It has a very high protein concentration of 70%. This means it contains more protein than meat and dairy. Spirulina powder can easily be added to a smoothie or dish or you can take supplements daily.

2. Seeds and kernels

Hemp seeds, pumpkin seeds, sesame and chia seeds contain about 20 to 30 grams of protein per 100g. You won't eat a handful of these, of course, but make your own seeds/kernels mix and sprinkle them over a bowl of coconut yoghurt or salad for an extra bite. Or mix them through your smoothie for an extra dose of protein.

3. Peanut butter

It is not only healthy, but also tasty and rich in protein. Peanut butter contains about 25g of protein per 100g. In general, most types of peanut butter are vegan.

4. Nutritional yeast

Not unknown among vegans: nutritional yeast flakes. It looks like dry sawdust, but this form of yeast has a cheese flavour that could be used as a substitute for grated cheese. Sprinkle a tablespoon (10 g) of these flakes on top of your pasta and you will have 5 grams of vegan protein in it.

5. Nuts and peanuts

These vegan proteins are not to be missed. Peanuts contain most proteins at 26 g per 100 g. Almonds, pistachio, and cashew nuts are also good options. Eat them as a snack or add them to a vegetarian curry, for example.

6. Beans and Legumes

Beans and legumes are often mentioned as good substitutes, but be careful which one you choose. Soy beans, kidney beans, split peas, mung beans, lentils and chickpeas are among the winners and are good for 20 to 25 g of protein per 100 g. In addition to protein, beans and legumes also contain a lot of fibre that is effective in reducing visceral fat. Try some homemade bean burgers or eat a bowl of steamed edamame as a snack after your workout.

7. Porridge oats

Oatmeal is a perfect breakfast or post-workout meal to consume protein. It contains about 13 grams of protein per 100 grams and is easy to combine with other vegan proteins. Add soy milk (good for 7 g protein), a spoonful of peanut butter, a handful of nuts and some blueberries and you’ve created your own protein booster.

8. Tofu and tempeh

These meat substitutes both contain 12g of protein per 100g and are very versatile. For example, you can use them for all kinds of stir-fry dishes, curries and salads, or eat them loosely fried next to a portion of vegetables and rice.

9. Vegetables

Fresh (green) vegetables do not contain as much protein as the options mentioned above, but they should not be missing with your meal. If you are looking for the most protein-rich vegetables, then opt for these:

Artichokes - 3.3 g protein per 100 g
Asparagus - 2.2 g protein per 100 g
Cauliflower - 1.9 g protein per 100 g

10. Vegan protein powder

If you feel you need an extra boost in addition to these plant-based products, try one of the many vegan protein shakes that are available nowadays.

Consider Supplements

With poor planning and lack of variety, any diet can be deficient in certain nutrients, and a vegan bodybuilding diet is no exception. Eating a wide variety of foods and prioritizing produce that's in season can help reduce the risk of deficiency. These other nutrients, however, are worth paying attention to:

Vitamin B12

The only vitamin you can't find in plant-based foods is vitamin B12, so most doctors recommend vegans supplement with B12.

Iron

While you can get iron from plant sources like spinach, beans, and raisins, this form of iron (called non-heme) tends to be poorly absorbed, so many vegans struggle with deficiency. To boost absorption of iron, consume iron with some vitamin C, which has been shown to dramatically increase absorption.

Vitamin D

Vitamin D deficiency is also somewhat common since it's most common in animal-based foods. This isn't a strictly vegan occurrence: About a third of the population has low vitamin D levels.

Omega-3 Fatty Acids

You might also consider taking an omega-3 supplement. Chia seeds and flaxseeds contain omega-3s, but still can be taken a vegan, algae-based omega-3.

But before you start popping pills, speak with your healthcare provider to determine if you are at risk of or have a deficiency and work with them to determine what supplements you should try, instead of buying them willy-nilly. Not to mention, dietary supplements are largely unregulated, so you want to make sure you're taking quality ones.

The bottom line

The rising popularity of the vegan diet has attracted attention from many individuals, including those in the bodybuilding community. While traditional bodybuilding diets include large amounts of animal protein, the vegan bodybuilding diet eliminates all animal-derived products and is higher in protein than a traditional vegan diet. Following a vegan diet can provide several health benefits, although it comes with some drawbacks for bodybuilding, which should be taken into consideration. It’s wise to consult your healthcare provider or nutritionist before starting a vegan diet.

02.09.2022