Veganism is becoming increasingly popular, leading many athletes to ask the question, "How do I build muscle mass on a plant-based diet?" You can succeed in bodybuilding by completely avoiding animal products! We answer the most popular questions from bodybuilders who are vegans.
Where can I get protein?
You need protein to build muscle and, contrary to popular belief, you can get it from a vegan diet. You can eat everything from legumes to soy products to vegan meat. According to dietitian and nutrition consultant Rida Mangels, any concern about getting enough protein is misplaced. "While protein is certainly an important nutrient that plays a key role in how our bodies function, we don't need huge amounts of it. Vegan athletes' protein needs range from 0.72 g to 1.8 g of protein per kilogram of weight," Mangels notes.
Mangels warns that athletes should not consume more protein than the recommended dietary allowance: "More is not better. High-protein diets offer no health benefits. But high-protein diets can increase the risk of osteoporosis and kidney disease."
Vitamins and minerals
After questions about protein, the next thing some people worry about when transitioning to veganism is getting vitamins and minerals. Athletes looking to gain muscle mass need to make sure they are consuming all the nutrients they need.
One of the most common problems many vegans have is vitamin B12 deficiency, but it's not just vegans who suffer from this problem. In fact, anyone who does not eat a balanced diet risks developing a vitamin B12 deficiency, the lack of which often translates into fatigue and depression. To consume enough B12, you need to eat fortified grains, yeast, and mushrooms regularly. You can also drink vegan milk and take extra vitamins if you need to.
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Lack of vitamin D can cause muscle pain as well as fatigue and depression. Make sure you eat a nutritious diet, get regular sun exposure, and take the necessary supplements to avoid vitamin D deficiency.
How do I get enough calories?
Lack of calories is another problem for bodybuilders and athletes who have switched to veganism. However, overcoming this problem is not that difficult, all you have to do is add healthy snacks to your diet.
Fruits and vegetables tend to be quite low in calories, and it can be difficult for athletes to get enough calories as a result. In this case, you should consider nuts, seeds, and bananas. You can add them to smoothies or eat them as snacks.
Is it possible to be a successful bodybuilder on a vegan diet?
Massimo Brunaccioni is an Italian bodybuilder who decided to go vegan and regularly participates in international tournaments. He placed second at the 2018 Natural Bodybuilding Federation competition. In 2017 and 2018, he won best in the WNBF amateur division in the United States. "No one can argue that vegans can't succeed in bodybuilding. I'm sure people will soon get rid of these silly myths and prejudices, just like I did seven years ago," believes the athlete.
Last May, six well-known vegan bodybuilders, including Robert Cheek, Vanessa Espinoza, Will Tucker, Dr. Angie Sadeghi and Ella Mejers of Sexy Fit Vegan fame, spoke at the You Plant-Based Guide conference. They shared their secrets on how to stay fit and get enough protein.
"It's true, veganism is refreshing, energizing and gives your body the highest quality nutrients it needs to be healthy. You give up the bad fats, hormones and antibiotics found in meat and dairy products, and if you eat organic and unprocessed foods most of the time, you will get your body in great and sexy shape," Magers notes on her website.
What do you need to eat and drink to build muscle mass on a vegan diet?
