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Being a vegan is a choice made by many, however due to your dietary choices .
Most muscle building programs will involve eating plenty of meat, due to the amount of complete proteins they contain. This is not to say that you cannot build muscle as a vegan, as if you can design your diet correctly you will still be able to get enough protein into your diet through plant sources alone.
Here are some vegan muscle building tips you should follow if you are a vegan who wishes to gain muscle mass:
#1 – Get plenty of calories
Whether you are a vegan or not to build muscles you need to eat, simple as that.
If you do not eat enough your body will start to burn the protein you need to build muscle, in the worst scenario your body will start to break down muscle tissue for fuel.
#2 – Eat plenty of fruit and vegetables
Both fruits and vegetables contain nutrients that your body needs to stay healthy. They also provide your body with antioxidants that can help to keep your immune system strong.
#3 – Eat more chickpeas and legumes
Both of these food sources are high in proteins while low in carbohydrates, making them a great snack food before a workout.
#4 – Swap rice for quinoa
Quinoa tastes similar to brown rice but has much higher protein content.
#5 – Use soy protein powder
If you drink a lot of water then an easy way to increase your daily protein intake is by adding a scoop of soy protein powder to it.
#6 – Keep your workouts short but intense
Rather than working out for an extended period and potentially risking the burning of essential proteins you should stick to a short but intense workout instead.
#7 – Vary your diet
It may be difficult as a vegan to vary your meals but you need to try so that you are getting high protein meals without becoming bored of them.
Here are some high protein foods that you can choose from:
- Roasted soy nuts
- Soy milk
- Soy burgers
- Nuts & Seeds
- Black beans
- Hemp protein
#8 – Flaxseeds, walnuts and flaxseed oil are important
As a vegan you are not going to be eating fish so you may not be getting all the essential fatty acids you need.
Eating flaxseeds, walnuts and flaxseed oil will provide you with this all important nutrient.
#9 – Consider an iron supplement
Due to your choice not to eat meat you may have low iron levels, which can lead to you becoming fatigued faster in the gym during workouts.
By taking a supplement the iron will be able to prevent this from occurring.
#10 – Eat plenty of broccoli and spinach
Both of these vegetables will provide you with calcium, which is another nutrient you may be lacking.
#11 – Ignore negative stereotypes
You will often hear people in the gym saying how it is impossible for you to succeed at your goal of gaining muscle mass due to your choice to be a vegan.
The truth is it is certainly possible for you to achieve your goal, so just ignore the doubters.
#12 – Eat more often
As you are going to need to eat more calories you should consider eating more often too. Just make sure that you eat some protein each meal time.
#13 – Consider a BCAA supplement
BCAA or Branched Chain Amino Acids are important for guarding against muscle mass loss.
You may not be getting enough of these in your diet so you may want to consider taking a supplement.
#14 – Stay positive
Although building muscle as a vegan may be a slower process than those who choose to eat meat, if you stay positive and focus on your goal you can certainly reach them with the right nutrition, by pushing yourself in the gym and by getting adequate rest.