Not succeeding in gaining muscles can be highly annoying. But following a vegan diet can help you build muscles naturally. Many people are turning vegan and opting for a plant-based diet that results in good health and a muscular body.
A vegan diet is not difficult to follow. A simple home-cooked meal can have a lot of vegan options. The diet typically includes fruits, seeds, vegetables, herbs, whole grains, legumes, nuts, and spices. It does not allow you to have animal products like eggs, fish, meat, and dairy products. A vegan diet is entirely plant-based foods and helps in weight loss, muscle gain, and maintenance.
We know that eating more protein and reducing the intake of carbohydrates aids in muscle gain. A vegan diet comprises plant foods consumed with a portion control technique.
There are three key parameters to look out for if you wish to build muscles
- You must have a strength-training schedule.
- You must eat a well-balanced and healthy diet.
- You must consume a good amount of protein that aids in muscle growth and repair.
The most important part is to have progression in your workouts. This can only be possible if you eat a diet rich in protein and other nutrients that have the capability to support strength training.
What can be a Vegan muscle-gain diet?
Being vegan may come across as a dietary challenge if you wish to go in for intense strength training, but it is just a farce. Research shows that a vegan diet can strongly and effectively support intense strength training and help build muscles.
All you need is careful diet planning to ensure that you take in all the required amounts of calories, protein, and nutrients needed for muscle growth and good health. Eating well and doing muscle-strengthening training can help you gain muscles easily.
Another common misconception is that a plant-based diet cannot suffice the protein intake needed for muscle building. Protein contains amino acids needed to increase muscle mass.
You have a lot of vegan protein options that can be classified as complete proteins. The diet options include tofu, edamame, quinoa, tempeh, soya beans, legumes, chia seeds, beans, and grains. You get Vegan protein powder to reach the daily protein requirements.
To gain muscles, you will also need to intake the required amount of carbohydrates. They are the best source of energy necessary to work out. They are converted to a form of energy required by the muscles as fuel for the workouts.
You need to opt for simple carbs before a workout as they can be easily digested and act as a quick source of energy. You may also consume carbs after a high-intensity workout to replenish the energy needed for muscle recovery. Opt for fruit, cereal bar, or a smoothie before your workout.
Some common carbohydrates that can be included in the vegan diet include whole fruits, sweet potatoes, Corn, lentils, oats, quinoa, whole wheat pasta, brown rice, whole wheat bread, etc.
Good fats Intake
Dietary fats are another major source of energy. You need to consume unsaturated fats to help in muscle building and help you with vitamin absorption. Good fats are required for muscle growth and movement. It also aids in hormone production and enhances muscle gain.
Furthermore, polyunsaturated fats can be broken into omega-3 fatty acids that benefit heart health. Some vegan sources of unsaturated fats include chia seeds, hemp seeds, Brazil nuts, almonds, walnuts, peanuts, sunflower oil, olive oil, and Avocados.
Must have a calorie surplus
It is essential that you eat sufficient calories. If you want to build muscles, then you need to have a calorie surplus so that you have the desired energy for strength training. This is also called bulking. You must ensure that the extra calorie intake is used to build muscle and not gain weight.
You need to strike a balance between the two. Vegan muscle building requires good planning because plant-based foods have low calories. Some high-calorie vegan foods include peanuts, almonds, walnuts, nut butters, prunes, dried mango, dried apricots, avocado, tahini, sweet potatoes, quinoa, and some vegan dietary supplements.
The best vegan diet will include a lot of fiber-rich foods, vegetables, fruits, seeds, nuts, pulses, and whole grains. It is a balanced diet that will be coupled with strength training to stay fit and gain muscles. Your meal planning plays a key role in keeping you healthy and looking fit.