In recent years, as more and more people are adopting this diet for its animal health benefits, vegetarian food has gradually become popular. It not only piqued the public’s interest, but also the interest of athletes such as bodybuilders. In this article, we take a look at a nutritional guide to vegan bodybuilding diet.
What is a vegan bodybuilding diet?
Bodybuilders work hard to build their muscles through intense weight training for aesthetic or cultured purposes. Diet plays a key role in building muscle. It is widely believed that macromolecule intake needs to be high enough, around 0.7 to 1.0 g / lb of body weight per day, for the best muscle growth. Therefore, careful planning is required to ensure adequate intake of protein, calories, and various nutrients that may be missing from a vegan diet. Vegetarian bodybuilding diets also change at different stages of a bodybuilder’s life, e.g. B. in the off-season or when preparing for competition (fat loss usually occurs).
What Are The Benefits Of The Vegan Bodybuilding Diet?
A nutritionist suggests a vegan bodybuilding diet because of its numerous health benefits. Some of the benefits include:
Improves body weight
The body mass index (BMI) of people who follow a vegan diet is lower than that of people who follow a traditional Western diet, which reduces the risk of several disease factors. A 16-week study checked the results of the vegan eating plan in 75 overweight people. The vegetarian diet was found to be more viable than the control diet in improving indicators of body weight and insulin resistance. Therefore, if you want to start bodybuilding in a way that will reduce weight, you should choose a vegan diet as it can provide useful results in this regard.
Reduces the risk of heart disease
People who follow a vegan diet appear to have a drastically reduced risk of growing coronary artery disease, partly due to a lower intake of saturated fat and LDL cholesterol, as well as better consumption of fiber and numerous plant substances. Traditionally, vegans tend to lower the blood load and LDL (bad) cholesterol levels of low-density lipoproteins compared to the general population. In addition, a vegan bodybuilding diet regimen is high in fruits and vegetables that contain a staggering amount of fiber and will help reduce the incidence of stroke and coronary heart disease.
Reduce the risk of certain types of cancer
Compared to the traditional western diet, the vegan diet has a lower risk of certain types of cancer. These effects may be due to the increased intake of kidney beans, fruits, and vegetables associated with the vegan eating plan, resulting in increased fiber and micronutrient intake. A vegetarian diet is also linked to a lower BMI. An excessive BMI can increase the risk of cancer. In addition, consuming more soy, a typical diet for vegetarians, will help reduce your risk of developing cancer (breast cancer). After all, varying amounts of processed red meat or pork are linked to an increased risk of colon cancer (colon cancer). This exaggerated risk does not apply to people who follow a vegetarian diet.
Food to eat
- Flax, sunflower and chia seeds are rich in protein and omega-3 fatty acids.
- Meat substitutes often look and feel like meat, but are made from soy protein.
- Quinoa and amaranth, these two pseudo-grains are a complete source of protein.
- Beans and legumes are good sources of macromolecules (proteins) and fiber.
- Fortified products (milk, yogurt) can help vegans meet their daily calcium and vitamin D needs.
- Soy products. For example tofu, tempeh, edamame, soy milk and soy protein powder.
- Spirulina: These blue-green algae are rich in protein and a variety of vitamins and minerals.
- The nutritional yeast used in vegan cuisine for its delicious taste. It is usually high in vitamin B12
- Sprouted cereal bread is a great source of complex carbohydrates and proteins.
- Vegan Protein Powder – The best strains are generally made from a combination of protein sources like flaxseed, peas, and brown rice
- Fruits and vegetables are an important part of any vegan diet.
- Oats and oatmeal also provide plenty of protein per serving as useful fiber.
- Grains and whole grains can be great sources of B vitamins, protein, and fiber.
- Tahini – This sesame paste is high in fat and low in protein per serving.
- Vegan dark chocolate is high in antioxidants and contains some important vitamins like vitamins A, B and E, as well as minerals like iron, calcium, magnesium and potassium.
- Nuts and peanut butter – when combined with other proteins, they can be good sources of protein. They’re also a great source of healthy fat nutrients.
- Healthy Oil – Oils like olives and avocados are good sources of healthy fats and certain omega-3 essential fatty acids.
Vegan bodybuilding diet meal plan
A nutritionist suggests having breakfast early in the morning after your workout. You can include the essential foods like “protein pancakes made from whole wheat flour and vegan protein powder”, “hummus toast made from flaxseed, sprouted grain bread, sunflower seeds and hummus”, “protein oatmeal made from oats, soy”, milk, vegan protein powder, nut butter and banana ” “Peanut butter smoothie bowl made from peanut butter, bananas, almond milk and vegan protein powder” in your diet list for breakfast.
In your diet plan you can choose for lunch: “Lentil bread made from kidney beans, lentils, yeast and vegetables”, “Vegan burrito bowl made from beans, rice, homemade taco meat”, “Tofu stir”. Roast made of extra firm tofu, beans, vegan noodles, onions, red lentils, spinach and celery ”
You should keep meals like black bean and black bean teriyaki tempeh made from quinoa and broccoli, stir-fry rice noodles, tofu and vegetables, and vegan chilli for dinner on your vegan bodybuilding diet menu.
The vegetarian diet has caught the attention of many people and has become very popular in the bodybuilding community. The vegan bodybuilding diet excludes all animal products, while the conventional bodybuilding diet is high in animal protein. In addition, the vegan diet is higher in protein than the traditional bodybuilding diet.