How to grow muscle on a vegan diet [ PLUS bodybuilding diet plan ]

Vegan diet is a plant-based dietary regimen, that abstains from the consumption of meat or any animal product.

A significant growth in the number of vegans, resulted in an increase of vegan bodybuilders and athletes.

There are a few challenges when it comes to building muscle while on a vegan diet, for example: a plant based diet lacks some amino acids found only in meat.

In addition, animal products contain a number of vitamins and micronutrients not found in plants.

I decided to write this article to help fellow bodybuilders who want to build muscle while preserving their vegan diet.

In this article you'll find a comprehensive Vegan bodybuilding guide that'll hopefully answer your question: How to grow muscle on a vegan diet ?

Vegan diet for muscle building

Building muscle requires reasonable amounts of carbs, fat and most importantly protein.

Maintaining such a balanced diet for muscle building can be a little bit tricky, but by paying attention to what you eat, you can easily grow muscle while on a vegan diet.

I've done some research to find the best vegan foods for muscle building, here's what I found:

Vegan sources of protein:

In order for your muscles to recover from exercise-induced damage, you need enough amounts of protein to rebuild your muscle tissue.

Beans are a great vegan source of protein

When it comes to vegan protein sources, there is a variety of plants high in protein with a diversity of amino acids to provide the best muscle recovery.

Some examples of vegan sources of protein:

• Beans and lentils are not only rich in protein but also provide essential nutrients like fiber and iron, making them a great choice for vegans looking to meet their protein needs.

• Fava beans and chickpeas are also excellent vegan sources of protein, packed with vitamins, minerals, and antioxidants that contribute to overall health.

Vegan sources of healthy fats:

Healthy fats are necessary for muscle growth, as they help your body absorb essential vitamins and produce hormones for building muscle.

Olive oil is rich in healthy fats and anti oxidants

Examples of vegan sources of healthy fats:

• Avocado is not only delicious but also provide monounsaturated fats that can help lower bad cholesterol levels and reduce the risk of heart disease.

• Olive oil is another vegan source of healthy fats that is rich in antioxidants and has been linked to numerous health benefits.

• Nuts such as almonds, walnuts, and cashews are also great vegan options for healthy fats, providing a good balance of omega-3 fatty acids, fiber, and protein.

Vegan sources of carbs:

When it comes to muscle recovery, carbs should be an essential part of your post workout meals.

Potatoes are rich in complex carbs

Carbs provide the energy required to repair muscle tissue, in addition to restoring energy in the muscles.

Some examples of vegan sources of carbs:

• Sweet potatoes are not only a great source of energy but also packed with vitamins A and C, fiber, and antioxidants.

• Oats are another excellent vegan source of carbs that are high in fiber and can help regulate blood sugar levels.

• Quinoa is a complete protein grain that is gluten-free and provides essential amino acids along with carbohydrates.

• Brown rice is a whole grain option that is high in fiber and provides sustained energy throughout the day.

What are the disadvantages of a vegan diet for muscle building?

1) Vegan diet usually has a low calorie, high fiber content, making you feel full before you meet the desired caloric surplus, resulting in a harder bulk.

2) Vegan diet is typically low to moderate in protein, so you have to carefully calculate your protein intake.

3) Some essential nutrients such as vitamin B12 are only found in animal products, which puts you in the danger of vitamin deficiency and hinders your muscle growth.

How to overcome these disadvantages?

Building muscle on vegan diet can be a bit tricky, but you shouldn't worry as long as we got your back.

Here are some tricks to help you build muscle on a vegan diet:

Consume a variety of protein sources:

Consuming a variety of protein sources is crucial for building muscle on a vegan diet.

While animal products are typically high in protein, vegans can obtain their protein from plant-based sources such as legumes, tofu, tempeh, seitan, quinoa, and hemp seeds.

By incorporating a diverse range of these protein-rich foods into your diet, you ensure that you are getting all the essential amino acids necessary for muscle growth and repair.

Pay attention to your caloric intake:

Paying attention to your caloric intake is important when trying to build muscle on a vegan diet.

Since plant-based foods tend to be less calorie-dense than animal products, it may require consuming larger quantities of food to meet your energy needs. 

Calculating your daily caloric requirements based on factors like age, gender, activity level, and goals can help ensure you are consuming enough calories to support muscle growth. 

Tracking your intake using apps or food diaries can also be helpful in ensuring you are meeting your caloric goals.

Use vitamin B supplements:

Using vitamin B supplements can be beneficial for vegans looking to build muscle.

Vitamin B12 is primarily found in animal products and is essential for energy production and the synthesis of proteins. 

Since it is challenging for vegans to obtain sufficient amounts of vitamin B12 solely through plant-based sources, taking a supplement or consuming fortified foods can help prevent deficiencies that may hinder muscle growth. 

Additionally, other B vitamins like riboflavin (B2) and niacin (B3) play crucial roles in energy metabolism and can also be supplemented if necessary.

Consulting with a healthcare professional or registered dietitian can help determine the appropriate dosage and type of supplements needed for individual needs.

Vegan bodybuilding diet plan

A vegan bodybuilding diet is not so different from a normal vegan diet. As mentioned above, you just need to pay attention to some nutrients and you're all set!

This diet plan will be divided into four meals: Breakfast, lunch, post workout and dinner.

Note that this diet plan is flexible, meaning you can change the number of meals as long as you include the same amount of calories and nutrients in your new diet plan:

Here is a sample vegan bodybuilding diet plan:

Meal 1:
- 1 cup of oatmeal cooked with almond milk
- 1 tablespoon of chia seeds
- 1 tablespoon of flaxseed meal
- 1 medium-sized banana
- 1 scoop of vegan protein powder mixed with water

Meal 2:
- 1 cup of cooked quinoa
- ½ cup of black beans
- Mixed vegetables (broccoli, bell peppers, carrots)
- Tofu or tempeh stir-fried with low-sodium soy sauce

Meal 3 (Pre-workout):
- Vegan protein shake made with almond milk and a scoop of vegan protein powder
- Handful of almonds or walnuts

Meal 4 (Post-workout):
- Vegan protein shake made with almond milk and a scoop of vegan protein powder
- Rice cakes or whole grain bread with natural peanut butter

Meal 5:
- Large salad with mixed greens, spinach, cucumber, tomatoes, and other desired vegetables
- Baked tofu or seitan as the main protein source
- Olive oil and vinegar dressing

Meal 6:
- Large sweet potato or brown rice
- Steamed broccoli or asparagus
- Vegan burger patty or lentil curry for protein

Snacks (spread throughout the day):
- Fresh fruits like apples, oranges, berries, etc.
- Raw nuts and seeds (almonds, cashews, pumpkin seeds)
- Vegan protein bars or energy balls


Remember, this is just a sample plan, and it's important to personalize it according to your preferences, dietary restrictions, and fitness goals.

Conclusion

Building muscle on a vegan diet can be a little bit tricky, but with a little bit of attention to diet and caloric intake it can be done easily.

First things first, you need to consume a variety of protein sources to provide different kinds of amino acids need for muscle growth.

Second thing, you should pay attention to caloric intake, as plant based diet is rich in fiber and poor in calories.

Last but not least, you should use Vitamin B supplements, because vegan diet is poor in Vitamin B12 which is essential for neural function and hematopoiesis.

By following these tips you can easily grow muscle and achieve your fitness goals while sticking to your vegan diet.