There are many misconceptions and prejudice about the vegan diet and muscle building. Mostly it is that vegans are skinny, and therefore they can’t build muscles, which is not true at all.
You can build muscles on any diet which offers enough calories paired with an exercise routine. Not only is a plant-based diet super healthy but it also provides an advantage when it comes to muscle growth. In this article, we will explain four rules for building lean mass on a vegan diet.
The right mindset and setting goals
A proper plan is necessary for many segments of life, and workout nutrition is not an exception. You need to calculate all daily steps to reach long-term success. The point is that real change takes time, and you can’t achieve anything overnight. Also, don’t compare yourself to professional bodybuilders since they usually take specific supplements, which you, most likely, don’t need.
If you are determined to go full-on vegan food, just go for it. Plan your daily meals and workouts and stick to it regularly. Finally, don’t get discouraged if you don’t see the results after a few weeks. As we mentioned, every change takes time, so be patient and work hard.
You always hear bodybuilders talking about protein and necessary intakes. But the truth is that our bodies are not so predictable. Hence, you can’t know precisely how much protein your body needs per day, although you can make some calculations.
Eating enough calories through a vegan diet is the priority, of course. However, if it is not enough, you can implement natural vegan protein powder into your nutrition program. It will definitely help you reach your protein intake goals. Besides that, try to eat more and work hard every day. Foods such as fruits, seeds and oats are essential, as well as other plant-based foods.
Eat only healthy food
Supporting your body is vital for building muscle. Healthy food will provide you with enough energy and build your body slowly, without any side effects. How should your diet look like? Well, there is no single answer. However, it should include a so-called “colorful” rotation – vegetables, grains, nuts, etc.
Also, there are high protein foods which massively support muscle growth. Rice, beans, lentils and peas are all great. Finally, you should always implement greens like spinach, as well as raw nuts for even more calories. Keep in mind that carbs are your primary source of fuel for intense training sessions. Hence, they are equally crucial for muscle growth as protein, and you need a lot of them in your diet.
Enjoy your exercise
Even though your diet is vital, you won’t achieve much without working out and building your strength and fitness. However, proper food as well as rest are both beneficial for the recovery process after training. The point is, you can’t build muscle without enough calories, exercise, and enough rest afterwards.
When you put these things together appropriately, they will work in harmony, and as a result, you will get those muscles sooner or later. Also, there is no right formula for choosing your regime. Make the decision based on your current level of fitness, and don’t exercise less or more than you planned.
The most crucial thing is consistency – stick to your plan every day, and don’t skip your exercise unless you really have to. Create your own schedule or hire a personal trainer, if you feel it is necessary.
Building your strength and fitness is a slow process. Implementing a proper vegan diet will help you reach your goals in the long run.