Veganism has long been associated with a particular kind of physique: agile and slim, in danger of being too thin and not “strong” enough. Sure, it is an attractive diet for those purely interested in the aesthetics of the end result, but many others would traditionally avoid veganism purely for the misconception that you can’t build muscle and have a bulkier physique on a vegan diet. Of course, this has all been proven false. You can adopt a vegan diet to help safeguard the environment and practice a more humane way of consumption while also building muscle and getting in the best shape you’ve ever been. The following are key ways in which you can build muscle and maintain your physique while on a vegan diet.
Plant-Based Proteins
The first thing you’ll need to do is draw a list of protein-packed foods and ingredients, and make sure you keep them stocked in your fridge. This includes tempeh, tofu, broccoli, edamame, an assortment of nut butter, pumpkin seeds and raw nuts, oatmeal, canned beans, lentils, brown rice, and so on. Also, lots of greens such as collards, kale, arugula, etc. These will form the basis of your diet and will inform your eating habits in different ways. For example, start your day with a tofu scramble made with an assortment of greens, and add an avocado. You can try out following this recipe guide on how to cook a healthy and tasty Buffalo Tempeh.
Supplements
Your main meals are important, but you should pay attention to what you eat throughout the day as well. Make sure that you drink plenty of smoothies and green juices; the recommended amount is at least three glasses a day, coupled with a rigorous and regular workout routine. The best way to ensure that you are getting the most out of the more “liquid” portions of your diet is by giving ethical protein powders a try. Protein powders have traditionally been made with animal-based byproducts, but, thankfully, this has changed. Now, you can comfortably add protein powders to your smoothies and green juices to give them that extra boost you need to build muscle. These supplements are a wonderful way to ensure that you get the nutrients you need, which alongside your daily multivitamin, will help keep you in optimum shape.
“Lean In” with the Protein Shakes
Drinking plenty of water is the secret to good health, and for sure this is a habit you should continue. However, if you are really determined to build up muscle and fuel your gym workouts, then you can swap out your water glass with a protein shake. Just add a scoop of the aforementioned protein powder to your water, and drink it with every meal. You don’t need a complicated green juice or nut butter-based smoothie to make it more substantial. By drinking this very basic shake, you would have consumed an extra twenty grams of protein very easily.
Reduce Your Carb Intake
While a healthy vegan diet does indeed make plenty of use of grains and other forms of carbohydrates, you should be sure that your diet focuses more on vegetables, grains, nut butter, protein shakes, and foods such as tempeh and tofu. Try to avoid simple carbs such as white bread and rice, and ensure that your diet has healthful grains and sprouted bread, which will enhance your ability to build muscle and put in the best, energetic workouts you can.
Time Your Meals
Starting your day with a protein-heavy breakfast – sometimes referred to as a “muscle breakfast” – is an important way to bulk up fast. The idea is that much of your critical protein intake must be timed properly. A protein shake, for example, is best served by taking it thirty minutes after your training, when your body is especially receptive to properly processing this particular nutrient. However, it is not recommended eating right before your workout, since it will make you sluggish and it will be harder to burn off the requisite fat.
Following a vegan diet doesn’t necessarily mean giving up on the muscular physique you have been hoping to achieve for so long. In fact, veganism has been proven to be incredibly beneficial to your health, and it can help you maintain low cholesterol levels while still providing you with plenty of protein and essential nutrients. Hopefully, this guide can encourage you to make the switch to veganism and work on achieving your goal physique.
