Nowadays, an increasing number of people are adopting plant-based diets for their purported health benefits. Also, some are following this type of eating pattern because of their ethics and for reducing their carbon footprint. Apart from the general population, top-performing athletes also follow plant-forward diets. This group also includes bodybuilders. Studies show that protein from plant-based food is as good as animal-based protein. In this article, we will review a vegan diet for bodybuilding; read on to know more about it.
What Is A Vegan Bodybuilding Diet?
Bodybuilders develop and sculpt their muscles through intensive training, and planned nutrition plays a key role in this process. It is generally accepted that a high protein intake of around 0.7 to 1.0 grams per pound of body weight per day is required for optimal muscle growth. On top of this, an additional 10 to 20% of surplus calories is also good for those who are new to bodybuilding. Traditionally, bodybuilding diets include primarily animal-based protein sources.
A vegan bodybuilding diet is devoid of animal-based food, and it only has plant-based food as a source of protein. That said, plant-based protein is of lower quality than animal protein because the former does not have some of the essential amino acids. As a result of this, it can affect the muscle gain for bodybuilders.
How To Implement A Vegan Bodybuilding Diet?
Following a balanced bodybuilding vegan diet requires a good deal of planning. This ensures that you are getting all the essential nutrients from your meals and reduces the risk of developing deficiency diseases.
Include High-Protein Plant-Based Foods
It is important to include protein-rich plant-based food in your bodybuilding vegan diet. Remember that most plant-based protein sources are not complete proteins. Because of this, you should eat a wide variety of foods.
You can include plant-based recipes that use tofu, legumes, seitan, quinoa, buckwheat, etc. because they are protein-rich foods. Besides, you can also make use of vegan protein powders to meet your protein requirements.
Ensure To Consume Enough Of Healthy Fats
Remember that fat provides more calories per gram than proteins and carbohydrates. So, consuming enough healthy fats helps to promote muscle gain. The recommended daily intake of fat for an off-season bodybuilder is 0.5 grams per pound of body weight daily.
Drink Adequate Amounts Of Fluids
In a vegan bodybuilding diet, the fiber intake is higher because fruits, vegetables, grains, and legumes have high fiber content. So, you must drink enough water to prevent complications due to a high-fiber diet like excessive flatulence, bloating, and abdominal pain.
These are some of the important points that you must know about following a vegan diet for bodybuilding.