On the surface, it may be hard to believe that bodybuilding can coexist with a plant-based regime. But Vegan bodybuilders can build muscle and boost strength as well as their meat-munching, egg-snacking, whey-blending omnivorous competitors. (Related : Difference between a plant based and vegan diet)
Is vegan diet enough to build muscles?
There is a common misconception among-st people that a vegan diet doesn’t provide enough protein to support muscle buildup. But the reality is entirely opposite.
Knowing the nutritional content of the food you are eating and the amount you should eat according to your body requirements is a key prerequisite for vegan bodybuilding.
All vegan protein sources do not contain equal amounts of protein. It is important that our body gets all 9 essential amino acids to promote muscle growth.
Mix it up
It is important to make sure that your body gets all the essential amino acids. Adding variety into your diet is one way to make sure you do.
It is tempting to keep eating the same perfectly balanced meal again and again. But in order to promote muscle growth, a variety of vegan meals should be prepared ( Related: Perfect vegan diet).
Maintaining a high calorie intake
Maintaining a high calorie intake is necessary to bulk up. But it can be hard to consume enough calories in a vegan diet and some people feel bloated.
The answer to this problem is to include a liquid based calorie intake into your diet. This allows you to consume more calories without feeling bloated.
Poor diet plan and variety can result in deficiency of certain important nutrients regardless of whether you are on a vegan diet or not.
Eating a wide variety of foods and making sure you eat enough of it can help deal with these deficiencies.
Some of the nutrients necessary to promote muscle growth are :
Vitamin B12: The only vitamin you can’t find in plant-based foods is vitamin B12, so most doctors recommend vegans supplement with B12.
Iron: Iron from plant sources such as spinach, beans, and raisins is poorly absorbed. To solve this problem it should be mixed with some vitamin C.
Vitamin D:Vitamin D deficiency is also somewhat common (Here’s How To Pick A Vitamin D Supplement).
Omega-3s: Chia seeds and flax seeds contain omega-3’s but taking vegan based Omega-3s can help you to get just the right dosage (Related: These Are The Best Omega 3 Supplements For Vegans).
Make sure you consult your doctor before taking any kinds of supplements because dietary supplements are not regulated.
Bottom line of vegan body building
Although a good vegan diet can help you to have a very healthy lifestyle but a poorly formed diet and lack of proper guidance and knowledge can have negative effects on your body.