This equates to around 80 grams of fat per day for a male bodybuilder weighing 175 pounds (80 kg). The general recommendation for fat intake for off-season bodybuilders is 0.5 grams per pound (1 gram per kg) of body weight daily ( 1).
Make sure to eat enough fatīy consuming sufficient amounts of fat, you obtain the calories needed to promote muscle gain, as fat provides twice the number of calories as carbs and protein per gram. Vegan protein powders can also help you meet your protein needs by providing concentrated sources of protein surrounding workouts and throughout the day. When following a vegan bodybuilding diet, it’s important to get enough protein to aid your muscle-building goals.Ĭonsidering that many vegan protein sources usually do not contain all of the essential amino acids, higher amounts and a wider variety of these foods need to be eaten to regularly meet your needs.įilling up on high protein vegan foods, such as seitan, tofu, legumes, and quinoa, can help you meet your protein needs to maximize muscle gain. 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. 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. The vegan bodybuilding diet includes several staple foods on which many of the meals are based. While implementing a vegan diet may seem quite simple, it takes a good deal of planning to ensure you’re eating complete meals. It excludes all animal-based products and is usually higher in protein than a traditional vegan diet. The vegan bodybuilding diet is high in fruits, vegetables, and plant-based protein. 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. Therefore, it takes careful planning to ensure sufficient intake of protein, calories, and several micronutrients that a vegan diet may lack. 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). The vegan bodybuilding diet is devoid of all animal products and higher in protein than traditional vegan diets ( 2). Traditional bodybuilding diets include a lot of animal source foods due to their high protein and calorie content. It’s generally accepted that for optimal muscle growth to occur, protein intake should be rather high at around 0.7–1.0 grams per pound (1.6–2.2 grams per kg) of body weight per day ( 1).Ī calorie surplus of 10–20% is also beneficial for gaining muscle mass, especially for those who are not brand new to training ( 1). Nutrition plays a key role in the process of muscular development. Bodybuilders strive to develop their musculature through intensive resistance training for aesthetic purposes.
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