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The Vegan Bodybuilding Diet: Definitive Guide (2020)

Table of Contents

Looking for a definitive guide to the vegan bodybuilding diet? Well, you’ve come to the right place.

Our veteran team of vegan fitness fanatics have pooled their resources, put their heads together, and written up a step-by-step guide on the best vegan bodybuilding diet for both men and women.

We’ve provided an abundance of information and a lot of detail, so we recommend bookmarking this page so you can come back to it. You can also skip to the sections that are most relevant to you via the Table of Contents.

We’ve broken down our definitive guide to the vegan bodybuilding diet into three main stages:

Stage 1. Planning

Includes details on your macros and how they should be split, tools to calculate optimum calorie intake for building lean muscle mass, apps to help keep you on track, and our experts recommended starter pack of supplements.

Stage 2. Nutrition

Includes a complete breakdown of your nutrition and diet for optimal bodybuilding whilst following a vegan lifestyle. We break down your fats, carbohydrates and protein sources, and provide you with the definitive list of foods that should be on your weekly shopping list. Be sure to revisit this section before shopping to make a list!

Stage 3. Additional Resources

Whilst this guide is specifically about your vegan bodybuilding diet and not about training routines, we have provided a wealth of additional resources to give you all the tools you need to build lean muscle on a vegan diet. This includes YouTube channels, websites, apps and much more.

STAGE 1. PLANNING

Getting Started

Whether you’re just starting out as a vegan bodybuilder or you’ve been doing it for years, it’s important to have a clear plan in mind, and to stick to that plan.

Every successful bodybuilding plan must start with calculating your required calorie intake in order to build muscle. Building muscle requires a surplus of calories to give your body the energy it needs to grow. Whilst some studies have shown that you can grow muscle by being in a caloric deficit, it’s usually only seen for short periods of time and for people who are new to weightlifting. If it’s long-term success you’re after, you need to take in more calories than you expend.

To calculate how many calories you need, you need to calculate your BMR (basal metabolic rate), which is the total calories your body uses at rest over a day.

Calculate your BMR

Calculate your daily calorie intake

Now that you know your BMR, most experts recommend being in a surplus of between 10% and 20% of your BMR in order to gain muscle whilst weightlifting. For our guide, we recommend sticking to 10%.

For example, if your BMR is 2500 calories, simply add 10% to it (250 calories) to get your total daily calorie intake = 2750 calories.

This is how many calories you should be consuming each day in order to build muscle whilst following your vegan bodybuilding diet and weightlifting.

Tip: Download MyFitnessPal onto your phone. It’s a free app that allows you to easily track your calorie intake to make sure you hit your target.

Calculate your macros

Macros (or macronutrients) are your fats, proteins and carbohydrates. Macros are what your calories will be made up of.

It’s important to understand that building muscle isn’t just about lifting weights and eating enough. You need to eat the right balance of macros in order to give your body what it needs to build muscle. For instance, you could get 100% of your calories from fats, but you would end up doing more harm than good and would struggle to gain muscle mass.

A typical macro breakdown for fat loss and muscle gain is 40% protein, 30% fat, and 30% carbohydrates. Using the example above, if your daily calorie intake is 2750 calories. your breakdown would look something like:

Protein – 1100 calories

Fat – 825 calories

Carbs – 825 calories

Now, most products list their macros in grams. To turn those numbers into grams using our example:

1 gram of protein = 4 calories. Therefore, 1100/4 = 275g of protein

1 gram of carbs = 4 calories. Therefore, 825/4 = 206g carbohydrates

1 gram of fat = 9 calories. Therefore, 825/9 = 92g fat

This example features a high starting BMR, so don’t be surprised if your values are lower. It all depends on your personal BMR.

Tip: The MyFitnessPal app also allows you to track your macros. You can input your personal macro values into the app to make sure you’re hitting your macros.

You should now know your exact calorie intake and how those calories should be split between your macros. Great work!

You will have also hopefully downloaded the MyFitnessPal app. It’s completely free, and allows you to track your calorie intake and your macros, so it’s well worth getting.

Your supplements

The final step in our planning stage is to ensure you have the right supplements in place to complement your diet. Our experts have come up with a list of the best vegan supplements that every vegan bodybuilder should add to their training regime. Be sure to pick up one or two (or all five!) of these supplements to complement your diet and training. For instance, if you’re struggling to hit your protein intake, purchase the protein powder supplement. If you need protein and carbs, pick up one of the protein bars. It’s always good to add a vitamin supplement too.

To keep things as easy as possible, all of our expert recommended products are available through Amazon UK.

Nutravita Multivitamins & Minerals - 365 Tablets (Vegan & Made in UK)
SCI-MX Nutrition Pro V-Gain Protein Powder
PhD Smart Plant Bar (Box of 12)
Omvits Omega 3 (Vegan - 60 Capsules)
Trek Protein Energy Bar (Box of 16)
Multivitamins & Minerals - 365 Vegan Multivitamin Tablets - 1 Year Supply - Multivitamin Tablets for Men and Women with 26 Essential Active Vitamins & Minerals - Made in The UK by Nutravita
SCI-MX Nutrition Pro V-Gain Protein Powder, Plant Based, 2.2 kg, Chocolate, 49 Servings
PhD Smart Bar High Protein Low Carb Bar, Dark Chocolate Brownie, 64 g, Pack of 12
Omvits Vegan Omega 3 DHA Supplement from Algae Oil - 60 Capsules with Vitamin E - Sustainable Algal Alternative to Fish Oil - Vegetarian Essential Fatty Acids - Supports Heart, Brain & Eye Health
Trek Protein Energy Bar Cocoa Chaos - Pack of 16 Bars
£19.99
£27.95
£16.99
£13.97
£14.40
Nutravita Multivitamins & Minerals - 365 Tablets (Vegan & Made in UK)
Multivitamins & Minerals - 365 Vegan Multivitamin Tablets - 1 Year Supply - Multivitamin Tablets for Men and Women with 26 Essential Active Vitamins & Minerals - Made in The UK by Nutravita
£19.99
SCI-MX Nutrition Pro V-Gain Protein Powder
SCI-MX Nutrition Pro V-Gain Protein Powder, Plant Based, 2.2 kg, Chocolate, 49 Servings
£27.95
PhD Smart Plant Bar (Box of 12)
PhD Smart Bar High Protein Low Carb Bar, Dark Chocolate Brownie, 64 g, Pack of 12
£16.99
Omvits Omega 3 (Vegan - 60 Capsules)
Omvits Vegan Omega 3 DHA Supplement from Algae Oil - 60 Capsules with Vitamin E - Sustainable Algal Alternative to Fish Oil - Vegetarian Essential Fatty Acids - Supports Heart, Brain & Eye Health
£13.97
Trek Protein Energy Bar (Box of 16)
Trek Protein Energy Bar Cocoa Chaos - Pack of 16 Bars
£14.40

Last update on 2020-09-30 / Affiliate links / Images from Amazon Product Advertising API

Core Elements of Vegan Bodybuilding

Now that you have a good understanding of your calories and macros, your next step is to understand how to implement it. So, how can you successfully implement a vegan bodybuilding diet to attain your goals?

Here is what our experts recommend.

1. Stick to your recommended calorie intake

Calorie intake is important, regardless of the type of bodybuilding you are focusing on. To build muscle, you need to be in a caloric surplus. Be sure to stick to that number as closely as possible and you won’t go wrong.

Additionally, your level of activity is important to consider. Are you engaging in extremely high activity, light activity, or living a sedentary lifestyle day-to-day?

2. Stick to your macros

By this stage, you should (hopefully) have already calculated your macros and how they are split between protein, carbohydrate and fat. Be sure to stick to those numbers and get enough protein in each and every day. Remember, your body builds muscle during rest, so it’s just as important, if not more important, to hit your macros on rest days.

3. Lift weights regularly and consistently

Make sure that you lift weights regularly and consistently. The consistency is key to bodybuilding, and it won’t happen overnight. Missing a day here and there is absolutely fine and will not affect your goals, just be sure to keep training hard and on a consistent basis.

If you’re just starting out, try weightlifting 3x per week. As you get used to your workouts, incorporate heavier weights and an additional training day.

For those who have been training for some time, it’s recommended to train 4-5x per week. Make sure you follow a suitable weightlifting plan such as an upper/lower body split, and try to hit each muscle group twice per week.

4. Implement a relevant eating plan

You need to have a versatile vegan recipe plan that you can use to prepare your meals. If you want to create a diverse meal plan, then you can always search for new recipes online. Just make sure that your daily meals consist of a range of fats, protein and carbohydrates. Besides that, you can supplement your intake with vegan-friendly powders, capsules, and bars.

Fortunately, we’ve got our expert recommended list of the best supplements to take whilst bodybuilding on a vegan diet. We’re also going to provide you with the best vegan macro sources in Stage 2 of our guide.

5. Monitor and moderate your progress

Monitoring your vegan bodybuilding progress is essential in determining if you are making progress or not. There are various fitness apps that you can use to track your progress, both free and paid. Most of them usually offer comprehensive analysis and provide breakdowns of your progress with the weights. As long as those weightlifting numbers are going up, you’re making progress.

Now that you know how many calories you need to consume, your macro split and your supplements are in the post, you’re ready to get stuck into Stage 2: Nutrition.

Stage 1 Summary

• Calculate your BMR, then use this to calculate your daily calorie intake in order to build muscle
• Split your macros into 40%P 30%F 30%C
• Download MyFitnessPal
• Choose a handful of supplements recommended by our experts
• Lift weights consistently

STAGE 2. NUTRITION

What to Eat on a Vegan Bodybuilding Diet

For successful bodybuilding, you need to take care and keep track of your micros and macros. We showed you how to do this in Stage 1, so be sure to check it out before moving onto Stage 2.

So, what are some of the core components of a healthy vegan diet for bodybuilding? Let’s start off by breaking down your macros.

Protein

As you no doubt already know, a vegan diet for bodybuilding must incorporate protein. For a non-vegan, this is usually where they go out and buy a load of chicken. However, you need to know the best plant-based sources of protein.

Lucky for you our experts have provided a definitive list of the best vegan protein sources!

Some of the best sources of protein suitable for a vegan diet for bodybuilding include:

  • Pulses (peas, chickpeas, beans and lentils). These typically provide anywhere between 5-10g of protein per 100g.
  • Quinoa. 100g of cooked quinoa will give you around 4g of protein. More importantly, quinoa is a complete protein, meaning it contains all 22 amino acids. A very important factor for vegan diets, so be sure to add quinoa to your diet.
  • Oats. Although they’re a carbohydrate, they have a high amount of protein. Cheap to buy and easy to use in meals, oats provide around 10g of protein per 100g.
  • Nuts and Seeds. Whilst primarily used for their fat content, nuts and seeds have good levels of protein. Consider buying some almonds, cashews or brazil nuts, or even peanut butter.
  • Tofu. Readily available both online and in supermarkets, tofu is very easy to prepare and cook delicious meals with. 100g provides around 8g of protein.

Protein is important for maintaining and managing all the body tissues. In fact, it’s considered as the building block for the development of lean muscle. For optimal muscle growth, it’s important to incorporate a range of plant-based proteins into your diet.

Fat

People normally run a mile when discussing fats, but they are a super important part of your nutrition. Fats help to provide energy to your body, as well as support normal brain function. Without an optimal level of fats, you may feel lethargic and struggle to maintain concentration.

Vegan-friendly sources of fat include nuts and seeds such as:

  • Brazil nuts
  • Flax seeds
  • Cashew nuts
  • Walnuts
  • Peanuts
  • Almonds
  • Avocado
  • Sesame seed
  • Coconut
  • Pumpkin seeds among others

Generally, seeds and nuts are important additions to any vegan diet for bodybuilding. They are excellent sources of fat that are rich in nutrients. This includes vitamin E, minerals, essential fatty acids, fibre, and protein. Nuts, for instance, have other numerous health properties apart from being instrumental for bodybuilding. Some studies show that they can significantly reduce the risk of heart disease.

Another great vegan source of fat is Olive Oil. As a key part of what’s considered by many to be the healthiest diet on the planet (the Mediterranean diet), olive oil is rich in mono-unsaturated fats and antioxidants. A perfect source of fat for vegans.

Carbohydrates

Don’t neglect your carbs! Every vegan diet should have a good space for carbs. Complex carbs are great for bodybuilding because they take longer to digest and help to fuel those gruelling workouts. The digestive system will process them at a lower rate and they also help to gradually increase your body’s carbohydrate intake.

But why are carbohydrates such an important component of bodybuilding? Carbs mainly increase the production of energy. They are the primary sources of energy in the body. This is great for those who exercise frequently. Besides that, vegan-friendly carbs have lots of fibre, so they help to reduce unnecessary hunger pangs or over-eating.

By promoting bowel regularity, complex carbs also help to support digestive health. It’s worth mentioning that proper digestive health is essential for bodybuilding and general wellness. Other benefits of complex carbs include regulating blood sugar levels as well as cholesterol. The best sources of carbs to include in a vegan bodybuilding diet include:

  • Lentils
  • Brown rice
  • Oats
  • Quinoa
  • Sweet potatoes
  • White potatoes
  • Whole-wheat pasta

Fruits and Vegetables

Fruits and vegetables are essential components for any type of healthy diet. Those who are interested in following a vegan bodybuilding diet have to exercise caution when implementing their meal plans. This is because any slight mistake can lead to nutrient deficiency. To counter this, it’s important for vegans to eat nutrient-dense fruits and vegetables. Some of the vegetable varieties that you can include are:

  • Kale and spinach
  • Carrots
  • Cauliflower
  • Red cabbage
  • Mushrooms
  • Broccoli
  • Bell peppers
  • Green peas

Tip: If you want vegetables with a meaty texture, then eat mushrooms or aubergines. Leafy greens usually have high amounts of calcium and iron minerals while mashed bananas can be great additions to baked foods and ice cream recipes.

Your fruit list should comprise of:

  • Cherries
  • Strawberries
  • Bananas
  • Mangos
  • Apples
  • Aubergine
  • Pineapples, etc.

Supplements for Vegan Bodybuilding

Supplements are important additions for a vegan bodybuilding diet. First, they help to fill in nutrient gaps that may have been left by using a vegan diet. Additionally, they help to enhance workout performance by working as energisers and enhancing the post-workout recovery period.

The best types of supplements that you can add in any vegan diet for bodybuilding are mostly protein-dense varieties and those that contain algae-based omega 3.

Omega 3 contains the right amount of fatty acids needed to support a vegan bodybuilding lifestyle, so you should always have a bottle available. Protein-rich supplements help to plug the gap between eating your normal foods and reaching your macros.

Vegan Bodybuilding Supplements: Our Top 5 Picks

There are a wide variety of vegan-friendly supplements. These products are made by numerous brands and they, therefore, provide different advantages/disadvantages and nutritional content. Whether you are a newbie or an experienced lifter, choosing the right vegan supplements can be daunting.

Fortunately, our experts have done all of the hard work for you. We’ve tried and tested dozens of products, and come up with the top 5 supplements that you should buy.

nutravita vitamins minerals

1. Nutravita Multivitamins & Minerals – 365 Tablets (Vegan & Made in UK)

A year’s supply of the best multivitamin for vegans


DETAILSBest all-round multivitamin for both men and women. An essential item that should be in every vegan’s shopping basket.
REASONS TO BUY+ A year’s supply of tablets in one bottle
+ Provides you with all of the essential vitamins and minerals needed on a vegan bodybuilding diet
+ Helps reduce tiredness and fatigue
REASONS TO AVOID– Some people may experience digestive discomfort initially
BUY ONLINE

This vegan-friendly multivitamin tablet is definitely one of our top picks. Manufactured by Nutravita company, the versatile multivitamin is suitable for both men and women thanks to its wide range of essential vitamins and minerals. A serving of this product comes with minerals and vitamins that are active, such as selenium, iron, thiamin, vitamins K, E, A, B1, and D3 among others.

Note that Nutravita is one of the most popular brands in the food supplement industry. The UK-based company was first established in 2014 and we’ve seen it grow steadily over the years. It has become one of the most trusted food supplement brands thanks to its premium products. Everything that comes from Nutravita is not only effective but also certified.

This is a product that has been tried and tested by us. So, we are confident that using it will provide you with a wide range of health benefits. Whether you are new to bodybuilding or you are a veteran, using multivitamins such as this will certainly take your wellness goals to a whole new level.

But what’s the quality of the ingredients that are used to make Nutravita multivitamins and minerals? Well, we understand that this brand has a dedicated and well-experienced team of chemists, pharmacologists as well as research scientists who work hand-in-hand from the source of ingredients until when the products hit the shelves.

We can attest that this premium supplement is GMO-free and it has no artificial flavours or colours. In addition to that, it’s free from allergens, nuts, lactose, and wheat. Generally, using Nutravita multivitamins and minerals can help to significantly reduce fatigue and tiredness. This vegan bodybuilding supplement can also improve the health of normal bones, skin, hair, and teeth. For those who want to develop lean muscle mass, this nutrient-rich supplement provides a great foundation.

sci mx nutrition pro v gain

2. SCI-MX Nutrition Pro V-Gain Protein Powder

The best vegan protein powder on the market


DETAILSBest all-round multivitamin for both men and women. An essential item that should be in every vegan’s shopping basket.
REASONS TO BUY+ 34g of protein per serving
+ Quality ingredients
+ Zero sugar formula
REASONS TO AVOID– Tastes better when mixed with plant milk as opposed to water
BUY ONLINE

For starters, SCI-MX is renowned for its amazing products that effectively supplement a vegan diet for bodybuilding. Whatever your fitness goals are, we can assure you that using their supplements will give you value for your money. This is one of the top brands that make amazing products that facilitate the development of lean muscle mass and improve overall physique.

But why is their Pro V-Gain supplement among our top picks? We can tell you for free that this is a 100% plant-based formula. So, it’s even suitable for vegans who are conscious about what they consume.

The top-selling nutrient-rich supplement contains a premium blend of rice, pea, and soy protein. This combination forms a creamy and tasty blend that comes in a variety of flavours to cater to different tastes.

Pro V-Gain is rich in protein. A single serving of this supplement comes with 34g of protein. We find this amount great in not only repairing muscle but also facilitating the growth of new lean mass. This product has a formula that contains essential BCAA’s, minerals, and vitamins. As a result, it can easily enhance the natural production of energy, leading to improved gym performance.

If you are a gym enthusiast, this is a perfect pre or post-workout supplement. The best thing about Pro V-Gain vegan bodybuilding supplement is that you can prepare it in less than 5 minutes. You can whip SCI-MX Vegan powder using water and enjoy it from anywhere, including in between classes, before and after hitting the gym and while you are on the move.

phd smart plant bar

3. PhD Smart Plant Bar (Pack of 12)

High protein, great tasting snack


DETAILSIncredible tasting, high protein snack to fill that 3pm void.
REASONS TO BUY+ 20g of protein per bar
+ 100% natural ingredients
+ Wide range of flavours
REASONS TO AVOID– Not suitable for those with nut allergies
BUY ONLINE

PhD is a performance nutrition company based in the UK. We have sampled some of their products and, therefore, we know that they believe in enhancing everyday performance. At PhD, smart thinking, especially when it comes to creating high nutrition supplements, is key. Since it was established in 2006, PhD has taken a different approach when it comes to sports nutrition.

The innovative company uses organically cultivated plant products. With innovative techniques, the brand uses clean packaging to store its tasty and effective formulations. The Smart Plant Bar is high in protein. Therefore, it quickly and steadily facilitates the development of lean muscle mass. Besides that, the plant bar is low in sugar, hence a great alternative to sugar-rich food products.

Even with its efficiency when it comes to performance, the PhD Smart Plant Bar doesn’t compromise its taste. It’s available in multiple great flavours: choc toffee popcorn, dark choc brownie, choc peanut caramel, choc coconut and cashew. This protein bar delivers on all aspects while still maintaining its great taste.

omvita omega 3

4. Omvits Omega 3 (Vegan – 60 Capsules)

The best vegan omega 3 supplement


DETAILSAn important supplement that all vegans should consider taking.
Omvits uses algae oil, the same source that fish use to get their omega 3!
REASONS TO BUY+ Over 400mg Omega 3 DHA per serving
+ Premium quality and independently tested for heavy metals
+ Easy to swallow
REASONS TO AVOID– Can leave a lingering fishy smell when opening the bottle
BUY ONLINE

Omvits is a brand that knows real values when it comes to making supplements. We have no doubt that incorporating the Omega 3 supplement in your routine will bring benefits to both your health and general wellbeing. The brand believes in making consumer-friendly products and these soft gel capsules are no exception. What makes us love this brand even more is that they use packaging materials that are 100% recyclable.

A bottle of Omvits Omega 3 contains 60 soft gel capsules. The 100% vegetarian and vegan capsules are made with marine algae oil. This is a completely plant-based food supplement that’s free from gelatin and fish.

Omvits considers the quality and safety of their products of the highest importance. Their Omega 3 is no exception. It has met the requirements of Global Food Safety, HACCP, and GMP. We understand that each product batch is normally tested independently. Thus, the capsules are non-GMO and free of harmful toxins, microbes, and heavy metals.

For those who struggle to take pills, these soft gels are very easy to swallow. They are small enough and easily pass through the throat. It should be noted that the 500 mg capsules can also be used by expectant women. This is because Omega 3 by Omvits sufficiently supplies the body with prenatal DHA.

trek protein energy bar

5. Trek Protein Energy Bar (Pack of 16)

The affordable high protein snack


DETAILSAn affordable alternative snack option to the pricier PhD bars.
Lots of flavours and made with whole foods to give your body what it needs to build lean muscle.
REASONS TO BUY+ High in protein
+ Lots of flavours to choose from
+ Free from gluten, dairy and wheat
REASONS TO AVOID– Quite dry
BUY ONLINE

Our top 5 picks wouldn’t be complete without a mention of Trek! We have tried their products and we can verify that their protein bars are indeed unmatched. Trek specializes in making gluten-free and vegan products made with all-natural ingredients.

They use plant-based and quality protein to make a broad range of snacks. Most of these are usually used energy boosters, so they will absolutely keep you going regardless of how hectic your day is. Do you have a demanding work schedule or have an intense gym session? Well, Trek protein bar is here to help you to attain your personal best when it comes to energy levels and protein content.

The protein energy bars contain around 10g of protein. To ensure that dieters have long-lasting energy production, this vegan bodybuilding product contains all-natural ingredients. They include protein crunchies, oats, and fruits. Each bar is a wholesome snack that is ideal for fitness. Besides, taking this supplement helps to satiate unwanted food cravings and nourish the body.

Stage 2 Summary

• Vegan protein sources – pulses, oats, quinoa, tofu, nuts
• Vegan fat sources – nuts and seeds, olive oil
• Vegan carbohydrate sources – brown rice, sweet potatoes, pasta
• Incorporate fruits and vegetables
Choose a handful of supplements recommended by our experts

STAGE 3. ADDITIONAL RESOURCES

Online Resources

There are countless online resources that can help you stay on track with your diet, nutrition and your training. We’ve listed some of our favourite online resources below.

Apps

MyFitnessPal App

MyFitnessPal is used by millions worldwide, and will provide you with the ability to track your macros quickly and easily, ensuring you stay on track. Once downloaded, set up your macros and your calorie intake. Be sure to track all of your meals using MyFitnessPal to stay on target and reach your goals.

Simple Workout Log

Simple Workout Log allows you to track your workouts and monitor your progress in the gym. By inputting your exercises, the weight, reps and sets, the app provides you with a number of statistics and graphical representations of your progress over the weeks. Best of all, it’s completely free!

Workouts and resources

There are countless muscle-building workouts to choose from. Whether you’re a newbie or an expert lifter, you’ll get some great ideas and plans from the following places:

  1. https://www.bodybuilding.com/
  2. https://www.muscleandstrength.com/
  3. https://www.menshealth.com/
  4. ATHLEAN-X YouTube Channel

Our recommended starter pack

You’re going to need to supplement your diet. We’ve done the hard work and provided you with the perfect starter pack of tried-and-tested supplements which we recommend for every vegan bodybuilding diet.

The 5 products we recommend are:

  1. SCI-MX Nutrition Pro V-Gain Protein Powder
  2. Nutravita Multivitamins & Minerals – 365 Tablets (Vegan & Made in UK)
  3. PhD Smart Plant Bar – Pack of 12
  4. Omvits Omega 3 (Vegan – 60 Capsules)
  5. Trek Protein Energy Bar – Pack of 16

Pros of a Vegan Bodybuilding Diet

If you’re new to the world of veganism, it may seem quite daunting to you. The diet can initially seem like a significant change, especially if you’re trying to tie it in with bodybuilding. Below, we’ve provided the biggest pros and cons to a vegan bodybuilding diet to allow you to make your own educated decision as to what’s best for you.

There are many health benefits of a vegan bodybuilding diet. It’s because of this that its popularity continues to soar. Some of the advantages of the vegan bodybuilding diet include:

Promoting a sense of self-control

When you are strictly following a vegan diet, there is an aspect of self-control involved. What you need to know is that it takes dedication and commitment not only to implement different meal plans but to stick to them. Research shows that sticking to a meal plan gives you the ability to be aware of themselves as well as their surroundings. Its ability to enhance self-control is because it minimises the chances of binge eating or impulsive eating issues.

It could reduce the risk of heart disease

The risk of heart disease has increased significantly over the years, promoted by unhealthy eating habits involving refined foods with too much fat. The high intake of saturated fats, as well as cholesterol, can easily lead to heart complications.

A vegan diet could help to reduce this risk. This is because the foods involved have low amounts of saturated fats and cholesterol. In addition to that, these foods have high fibre content that could help to minimise the risk of stroke. As a result, they help to reduce the level of bad cholesterol i.e. LDL that normally contributes to heart complications. Furthermore, studies have shown that vegans usually have lower blood pressure compared to the rest of the non-vegan population.

Note: by lowering the blood cholesterol, a vegan diet for bodybuilding can also reduce the harsh symptoms of type 2 diabetes. A report from the Diabetes Voice indicates that it helps to reduce the level of LDL. This has a direct impact on the symptoms of type 2 diabetes.

Provides the body with antioxidants

A vegan diet is a great source of antioxidants. The wholesome foods which feature whole grains, fruits, and vegetables are all rich in antioxidants. This makes them effective in eliminating damaging radicals that can cause many chronic health complications.

It could reduce the risk of cancer

Unlike animal-based diets, a vegan bodybuilding diet could help to reduce the risk of certain cancers. Vegan foods have a wide range and a high amount of phytonutrients, fibre, and micronutrients. Some studies have shown that these food varieties have anti-inflammatory effects and could therefore be effective in preventing certain types of cancers.

Cons of a Vegan Bodybuilding Diet

You can take it from us that one of the best ways to stay fit is by following a vegan diet. By following our diet plan above and lifting weights consistency, most people will begin to see results within 8-12 weeks. But just like most things in life, following a vegan diet for bodybuilding comes with some downsides such as:

The diet change is normally radical

Going fully vegan isn’t easy, and that’s why a lot of people quickly give up on it. It involves a radical change and it’s for this reason people tend to abandon it midway. Note that all your proteins, fats, and carbs will only come from plant sources. This change is not something that most dieters can adapt to, hence its sustainability can be tricky. However, if you’ve been vegan for a while, you should have no trouble with this!

Nutrient deficiency

This is one of the main challenges that most vegans face. Following a vegan diet for bodybuilding can deprive your body of vital nutrients needed for growth and development. By omitting certain food varieties such as animal products means that your body may end up getting deprived of certain essential nutrients, such as Vitamins D and B12. On top of that, your intake of omega 3, zinc, iron, and calcium could be quite low.

To counter this, you may need to take vegan supplements. Our experts have provided a list of the best vegan supplements in this guide, so be sure to check them out and buy whichever ones you feel are needed for your specific goals.

The 5 products we recommend are:

  1. SCI-MX Nutrition Pro V-Gain Protein Powder
  2. Nutravita Multivitamins & Minerals – 365 Tablets (Vegan & Made in UK)
  3. PhD Smart Plant Bar – Pack of 12
  4. Omvits Omega 3 (Vegan – 60 Capsules)
  5. Trek Protein Energy Bar – Pack of 16

May not be suitable for those with underlying medical issues

Plant-based foods are some of the healthiest on the planet. They have the best sources or raw and unrefined nutrients. However, going fully vegan can interfere with underlying medical conditions such as diabetes and osteoporosis. This is because you could be depriving your body of some of the essential nutrients needed to regulate blood sugar. All the more reason to take those supplements mentioned above very seriously. Also, be sure to consult your doctor before making any changes to your diet or fitness regime.

It can make dining out difficult

There are so many restaurants these days that serve vegan meals, but the majority of them are fairly repetitive when it comes to taste and choice. This is somehow restrictive, especially if you want to dine out with friends and really enjoy your food. This is even more impacted when you’re following a vegan bodybuilding diet, as it’s even more important to hit your macros. In these circumstances, it might be worth taking a snack afterwards to up your protein intake on those days you eat out.

The Bottom Line

A vegan bodybuilding diet is good for supporting your fitness goals. But to reduce the risk of unwanted side effects, we recommend that you should first consult your doctor. They will provide you with all the necessary details you need before you start out. Besides that, some of the things you need to take note of include:

  • If you’re new to veganism, make your transition gradual instead of abrupt. This will help you to adjust accordingly.
  • You need to learn how to cook high protein, vegan meals to ensure you’re getting enough protein in your diet.
  • Make sure that your daily diet plan consists of all the essential nutrients.
  • When buying food products or supplements, check the label to identify the ingredients used.
  • Use supplements when necessary.

Whether you’re a vegan or not, the vegan bodybuilding diet can be one of the healthiest, most successful diets you can choose to help build lean muscle mass and maintain a healthy lifestyle. This is a nutrient-rich type of diet that features wholesome foods. Additionally, the food products are not usually refined hence they’re free of harmful additives. Generally, vegan bodybuilding food varieties promote overall wellness.

However, dieters are usually advised to be cautious when using this plant-based diet and supplements. Using them without proper knowledge and planning can easily cause nutrition deficiency. In some instances, they may complicate symptoms of underlying health issues. So, before using a vegan bodybuilding diet or supplements, be sure to consult with your doctor first.

Probably the most important step. Remain consistent in your workouts and stick to your nutritional goals and you’ll make great progress.

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