Bodybuilders need to design a specific diet that will contain all of the vitamins and minerals that they need.
Many people assume that bodybuilders cannot follow a vegan diet, as this could kill their gains. After all, it can be hard to consume sufficient protein without eating meat.
But the truth is that you can maintain a vegan diet as a bodybuilder by making some simple changes.
As vegan diets become more widespread, it’s easier than ever before to avoid foods that are made using animal products.
This informative guide will help bodybuilders to start a vegan diet by highlighting the foods that they should eat and the foods that should be avoided!
What Nutrients Do Bodybuilders Need?
Before you can start planning a vegan diet, you will next consider what nutrients are essential for bodybuilders.
Regardless of whether you are bulking or cutting to build muscle, there are 3 main macronutrients that bodybuilders need to consume. These are:
Protein
Protein is a macronutrient that is required for the development of muscles. Protein contains amino acids, which are used by the body to build muscle.
It is recommended that athletes consume at least 1 gram of protein per kilogram of body weight every day. Approximately 30% of a bodybuilder’s diet should be dedicated to protein.
One of the main challenges of having a vegan diet is that many sources of protein are not vegan-friendly.
This includes meat, poultry, eggs, fish, and some dairy products. Luckily, there are a few vegan options for you to try out, including nuts.
Carbohydrates
Next, bodybuilders and other athletes need to eat lots of carbohydrates because they give your body plenty of energy.
Without this energy, bodybuilders will be unable to lift weights and perform the training that they need to do to maintain a chiseled physique.
Roughly 50% of a bodybuilder’s diet should be made up of carbohydrates. As a result, this is perhaps the most important macronutrient for athletes.
If you are in the cutting phase, you may need to reduce the number of carbohydrates that you are consuming.
The cutting stage refers to the process of consuming a calorie deficit so that athletes can lose fat whilst building muscle. This is a delicate balancing act that will require nutritional precision. Carbs can lead to excess fat gain.
The good news is that there are plenty of vegan sources of carbohydrates that can aid bodybuilders.
Fat
Fat is the least important of these three macronutrients, but bodybuilders nonetheless need to consume a decent amount of fat.
Namely, it should form around 20% of their diet. This will be particularly important during the bulking phase, during which the main goal is to build muscle.
It may not seem like a good idea to have a diet that is high in fat, but the truth is that fat plays a vital role in the absorption of minerals. Not to mention, it is required to build cell membranes.
It’s best to consume healthy fats. Excessive consumption of saturated fats can lead to obesity, which will make athletes vulnerable to a range of health problems.
Calories
In addition to these three macronutrients, bodybuilders will also need to consume a specific amount of calories. This is used to measure how much energy food will give you.
If you are unsure as to how many calories you should consume, it is best to speak to a nutritionist. This is because calorie intake will be based on numerous factors, including height, age, and gender.
On average it is recommended that men consume at least 3,800 calories when attempting to bulk.
For women, it is advised that they eat around 3,200 calories per day during the bulking stage.
Vegan Diet For Bodybuilders
Now that you know a little more about the nutrients that bodybuilders need, you might be wondering what vegan foods you can consume. Here are our recommendations:
Protein
Frustratingly, many of the most prominent sources of protein are not suitable for vegans, such as meat or eggs. However, vegan bodybuilders can rely on the following forms of protein:
- Quinoa
- Tofu
- Seitan
- Nuts, such as almonds, cashews, peanuts, and pistachios
- Lentils
- Kidney beans and pinto beans
- Edamame
To further increase protein intake, bodybuilders can also use protein powder. Just bear in mind that many of these powders are not vegan-friendly. Yet, there are some vegan protein powder brands on the market.
Carbohydrates
Having a diet that is high in carbohydrates will not be too challenging, as many of these foods are suitable for vegetarians and vegans alike.
Some of the optimal sources of carbohydrates that are suitable for vegan diets include:
- Bananas
- Apples
- Brown rice
- Wholemeal bread
- Oats
- Potatoes and sweet potatoes
- Whole wheat pasta
- Quinoa
- Pears
- Berries
Fat
Though fats are less important for bodybuilders than protein and carbs, they nevertheless are an important part of building muscle.
Not to mention, if you consume plenty of fat, this will likely increase your calorie intake dramatically. These sources of fat are not only vegan but are also relatively healthy:
- Avocado
- Peanut butter
- Olive oil
- Nuts, such as cashews, walnuts, and almonds
- Chia or sesame seeds
- Coconut oil
- Vegan dark chocolate
Tips For Vegan Bodybuilders
To ensure that your muscle-building process is as smooth as possible, follow these top tips:
- Consume plenty of fluids. Water will help your body to produce more sweat, which will prevent overheating. Additionally, these fluids will help athletes to lose fat and build muscle more successfully.
- Consider using supplements, such as protein shakes. There are plenty of vegan supplements available that can help athletes to achieve their fitness goals.
- Ensure that you continue to maintain a balanced diet to improve your overall health. This will include eating plenty of fruits and vegetables.
- You will also have to take into consideration other dietary needs. For example, you may be gluten or lactose intolerant.
- Vegan diets tend to be high in fiber, so compensate for this by drinking lots of water.
- It’s worth visiting a nutritionist if you want to form a diet that is perfectly tailored to your needs.
What Foods Should Vegan Bodybuilders Avoid?
Vegan bodybuilders must avoid any foods that are made using animal products. This includes gelatin, meat, poultry, fish, eggs, milk, and honey.
Many of these foods can be used in ways that you may not suspect. As a result, it’s worth checking the ingredients list to determine whether or not a food is vegan-friendly.
Frequently Asked Questions
Is A Vegan Diet Suitable For Bodybuilding?
Yes, a vegan diet is suitable for bodybuilding. Aside from the ethical benefits, this diet offers numerous advantages to bodybuilders, including reducing the risk of heart disease.
What Can A Vegan Bodybuilder Have For Breakfast?
A smoothie is a great breakfast dish for vegan bodybuilders. Be sure to add lots of fruits, oats, and vegan milk, such as oat or soy milk. Berries work particularly well in these breakfast smoothies.
Final Thoughts
When bodybuilders plan a diet, it is important to take into consideration dietary requirements.
These dietary needs can impact what foods are suitable for consumption. Luckily, there are some clever tricks that bodybuilders can use to consume plenty of nutrients and macronutrients whilst also maintaining a vegan diet!
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