A calorie surplus of 10–20% is also beneficial for gaining muscle mass, especially for those who are not brand new to training (1). Education plays an important role in following a vegan diet and can set apart a successful diet from an unsuccessful one. Here's what a healthy female vegan athlete's menu might look like and there's good news: there's no calorie counting included! One of the main supplements to consider is a vegan protein powder, which allows you to reach the protein intake levels recommended for bodybuilding while staying within a certain calorie range. I'm here to show you that it is possible.”, Natalie has been vegetarian since her Puerto Rican childhood when she ate around the meat on her plate—tough to do since her culture's cuisine is very meat-forward. While implementing a vegan diet may seem quite simple, it takes a good deal of planning to ensure you’re eating complete meals. Vegan diets tend to be lower in calories than traditional diets, due to the exclusion of many higher calorie, animal-based food items. This equates to around 80 grams of fat per day for a male bodybuilder weighing 175 pounds (80 kg). Another potential downside of the vegan bodybuilding diet is its excessively high fiber intake. Fortunately, the number of creative vegan recipes that can add life to the diet and keep it interesting is limitless. The vegan bodybuilding diet includes several staple foods on which many of the meals are based. This effect is likely due to the increased legume, fruit, and vegetable intakes associated with the vegan diet, which lead to higher fiber, micronutrient, and phytonutrient intakes (11). These should be considered before starting a vegan diet. If you’re transitioning from a traditional diet, it may help to slowly incorporate more vegan foods into your regular diet before fully switching over. “Now is a great time to be vegan because you can go to any grocery store or restaurant and find vegan options.”, Working Out Based On Your Menstrual Cycle Is Legit, 7 Pro Athletes’ Top Hair Hacks For Summer. These two well-studied compounds are naturally found in meat products and available in vegan-friendly varieties. Here are the 6 best supplements to gain more muscle. Therefore, if you’re starting out on your bodybuilding journey with a bit of weight to lose, the vegan diet may be beneficial in that regard. On weekends, she can be found whipping up her gluten-free vegan protein waffles, which include vegan protein powder, oats, flax meal, and cacao nibs. Traditionally, vegans tend to have lower blood pressure and levels of total and LDL (bad) cholesterol than the general population (7). The vegan bodybuilding diet is based on several nutritious whole foods. “I’m in the best shape of my life not despite, but because of, the vegan lifestyle. 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 (3, 4). Another potentially beneficial supplement is a vegan multivitamin that includes sufficient quantities of the nutrients that the vegan diet typically lacks, such as calcium, iron, zinc, and vitamins B12 and D. Some other supplements to consider are creatine and beta-alanine. For example, if you’re eating a 2,000-calorie diet, aim for 2,000 ml (68 ounces) of fluids. Veganism is becoming more popular, including among athletes. 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. The recommended dietary fiber intake is 14 grams per 1,000 calories, which is around 25 grams for women and 38 grams for men. “I noticed such a difference. There are numerous vegan protein powders available, such as soy isolate, pea, hemp, and brown rice. This article explains what to eat and avoid on a…. Dietary supplements may also play a crucial role in making up for nutrients the diet may lack. Meet Natalie Matthews, a professional bodybuilder who’s powered by tofu. With many creative recipes available, the vegan bodybuilding diet doesn’t have to be boring. '” says Natalie, 28, a three-time Naturally Fit Federation bikini pro who lives in Houston. By eliminating all animal-derived products, the vegan bodybuilding diet can be too limiting for some people. Most people don't think of the terms "vegan" and "bodybuilding" as remotely related. If you buy through links on this page, we may earn a small commission. Nutrition plays a key role in the process of muscular development. © 2005-2020 Healthline Media a Red Ventures Company. All rights reserved. Following a vegan diet can be tricky at times, let alone a vegan bodybuilding diet. “Plant-based foods are comparatively low in calories so you can fill up your stomach. Julia has possibly been a vegan athlete for longer than most, which is exactly why we’ve added her to our list. “It feels good to know I’m helping my health and the environment and being compassionate towards animals,” says Matthews. When following a vegan bodybuilding diet, it’s important to get enough protein to aid your muscle-building goals. This article reviews the vegan diet for bodybuilding, lists foods to include and avoid, and provides a sample 5-day meal plan. For dinner, she mixes up a batch of her famous (non-fried) vegan fried rice that’s made with tofu, rice, steamed veggies, garlic, and the anti-inflammatory spice turmeric. While this may be beneficial for some populations, it could limit bodybuilding progress if sufficient calories are not consumed (16, 17). "I'm in the best shape of my life not despite, but because of, the vegan lifestyle.". To start the vegan bodybuilding diet, it’s beneficial to plan out 5–7 days of meals to ensure you have all of the ingredients, as many vegan recipes require several items. A vegan diet can help you lose weight and drastically improve your health, if done right. You may be able to find more information about this and similar content at piano.io, Harvest Butternut Squash And Apple Pizza Recipe, This Hot Cocoa Bomb Has A Baby Yoda Marshmallow, Model Alexis Ren Eats A Plant-Based Diet (Mostly), Baskin-Robbins Is Selling A Turkey Ice Cream Cake, 45 Delicious Vegan Thanksgiving Side Dish Recipes, The 25 Best Gluten-Free Snacks, Per Nutritionists, How To Order A Hot Cocoa Cold Brew From Starbucks, Seimone Augustus Might Make You An Early Riser, Sarah Elizabeth Richards is a San Diego-based health and science journalist who has written for The Washington Post, Smithsonian and The Atlantic. Excessive fiber intake can also lead to a feeling of fullness and reduced appetite. Those following a vegan diet typically have a lower body mass index (BMI) than those following a traditional Western diet, which reduces the risk of several disease factors (7). It’s wise to consult your healthcare provider or nutritionist before starting a vegan diet. Here’s our process. A high BMI is another risk factor for certain types of cancer (12). Even during her off season, she eats a lot. Contrary to the outdated paradigm of traditional bodybuilding, going meat-free doesn’t mean you can’t build muscle or achieve your fitness goals. 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. While supplementing is not entirely necessary on the vegan diet, it can reduce the chances of nutrient deficiency and optimize the diet for your bodybuilding purposes. Women’s Health asked her to let us peek into her daily food journal and check out her favorite recipes. High fiber intake has been associated with a lower incidence of stroke and heart disease (8). The vegan bodybuilding diet is devoid of all animal products and higher in protein than traditional vegan diets (2). Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. They can play a role in energy metabolism and muscle gain. It’s helpful to plan out several days of meals to make shopping easier. Trust. With the rise in popularity of the vegan diet in recent years, nutrition supplements geared toward those following it have greatly improved in quality and taste. She then piles on steamed green vegetables, salad greens, probiotic raw sauerkraut, and a tablespoon of nutritional yeast to add a cheesy flavor.