Building Muscles on a Vegan Diet | Guide to Vegan Bodybuilding

Author : Amal Rahiman

Bodybuilding and veganism – two words that are rarely ever put together due to the number of stereotypes and myths that surround a vegan diet

We build muscle with protein. Protein has become synonymous with egg whites, chicken breasts, whey powder, and dairy products, and thus it seems impossible to fathom that muscle can be built solely with a vegan diet.

Not only is it possible, but it has also been proven to be true.

Venus Williams, Mike Tyson, Novak Djokovic, are just a few of many famous athletes who swear by a vegan diet. They claim to have increased performance levels, better overall health, and improved fitness – all without reaching for an egg white omelette.

The dreams of being buff with a vegan diet are not impossible to achieve. As long as you are diligent about your food intake (as anyone should if you’re building muscle), you would not run into any food-related barriers.

Let’s talk about the basics first.

Just Protein? Nothing Else?

Contrary to popular belief, protein is not the one true answer to building muscle. You also need your daily dose of carbohydrates. With the recent trend of low-carb ketogenic diets, carbohydrates may have gained a bad name, but a good amount of research has shown that lowering your daily carb intake causes more harm than good.

Carbohydrates are your source of energy. While performing intense workouts for building muscle, your body makes use of this energy. Consuming lesser amounts forces your body to use the next best alternative source of energy – protein. And if you use all your protein to work out, there isn’t much left for your muscle, now is there?

Talk to your nutritionist to know the amount of carbohydrates and protein you need to consume daily, as this depends on your body weight. 1.6-1.7g/kg of protein, and 5-7g/kg of carbs are the widely recommended intakes for the general population.

What about vitamin deficiencies?

A common worry amongst most vegan bodybuilders is whether they get the appropriate nutrients and vitamins from a purely plant-based diet.

Whether vegan or not, anyone can be deficient in vitamins if they do not consume a fully balanced meal (which nobody does to be honest). Which is also why we have a plethora of vitamin supplements available.

Planning a meal with fortified cereals, plant-based milk, mushrooms, and nutritional yeast usually helps with your vitamin intake. There are also many plant-based supplements that would help. Keeping a food journal, tracking your nutrient and calorie intake, and experimenting with new recipes would also be a game changer in your muscle building journey.

If there is a serious deficiency you may need to consult your nutritionist to talk about other options (this applies to both vegans and non-vegans).

But Omega-3? Isn’t that only from fish?

Omega-3 is important for building muscles as it aids in avoiding injuries. Although commonly believed to be derived solely from fish, there are many plant-based options rich in omega-3.

Walnuts, chia seeds, plant oils, flax seeds are all good sources of this fatty acid. And of course, the ubiquitous plant-based milk as well.

Don’t forget your healthy fats!

Avocado, nuts and nut butter, olive oil, coconut oil, quinoa, and dried fruit are all rich in healthy fats – much required to build a healthy mass.

And your fluids!

Consuming plant-based foods would increase your fibre intake, more than that of someone following a meat-based diet. Increased fibre would tend to lead to issues like flatulence, constipation, and bloating.

In order to avoid such (slightly embarrassing and painful) issues, you need to up your water intake. Water is an important carrier for fibre – helping it move through your digestive tract easily, and thereby reducing digestive issues.

Now that you know your basics, let’s get back to the building block of muscle – Protein.

Beans, nuts and seeds, nut butter, tofu, soy, peas, lentils, buckwheat, the plant kingdom is brimming with protein-rich options.

In addition to those, there are a wide variety of vegan protein powders and plant-based protein bars that would help supplement your protein intake, similar to that of whey protein powders.

When it comes to mass building, people generally tend to focus solely on their protein intake and nothing more. The common belief that good protein can only be derived from animal-based products is debatable, as research has proven otherwise. In addition to that, lab-grown meat, and meat-like products (like those of Beyond Meat) are gaining popularity. The vegan world is about to get larger and more interesting. It’s not just salads and soy milk.

It is also important to note that your diet is only a part of your muscle-building journey. Along with a well-researched and balanced diet plan, your workout regime, lifestyle habits, setting realistic goals, any existing ailments, all play an important part in this journey. But be rest assured that being vegan is not an obstacle in building muscle – it may even end up being the healthier choice for your body.

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