An active person who transitions to a vegan diet does not have to give up the ability to build and preserve muscle. A common misconception is that vegans, who do not consume any animal products, are weak or unhealthy and lack protein in their diets. Vegans consume a variety of plant-based proteins, can combine sources to create complete proteins and can use supplements if necessary. Vegans can ensure hypertrophy, or muscle growth, by ingesting high-quality protein combined with an effective strength-training regimen and adequate recovery.
Using Vegan Food and Strength Training to Build Muscle
Step 1
Despite what many exercisers believe when they begin strength training, the protein requirement is less than that for carbohydrates and fat. Carbohydrates should make up 50-60 percent of your daily calorie intake, followed by 20-30 percent from fat and 10-20 percent from protein. The body cannot metabolize excess protein, and will excrete it. The most dense vegan protein sources include seitan, tofu, tempeh, veggie burger patties, spinach and soy milk. Other sources, such as peanut butter, whole-wheat bread, rice and beans can be combined to increase protein content and quality.
Step 2
Characteristics of a strength-training program to build muscles include a high number of sets with a median range of repetitions, moderate rest and contraction speed and a high overall volume. This program can be time-consuming, and splitting the program into one to three muscle groups per day is most effective. The weight should be challenging enough that you can perform only six to 12 reps per set; the rest period between sets should be one to two minutes. You can complete up to 10 sets per muscle group to achieve the high overall volume.
Step 3
Post-workout nutrition and adequate rest are important components of the recovery process, which is when muscle growth occurs. Consuming a mix of carbohydrates and protein, such as peanut butter toast or black beans and rice, within 15 to 45 minutes after a workout is crucial to replenish muscle glycogen (carbohydrates stored for fuel) and begin muscle repair. A split training program that works one to three muscle groups per day allows the other muscle groups to rest. Sleeping about eight hours each night and scheduling a complete rest day once a week are also beneficial for muscle fibers to repair themselves.
Tips and Warnings
- Consult your doctor before beginning any new diet or exercise regimen. Mixing powdered protein supplements with soy milk and/or soy yogurt increases the protein content.
- Consuming excessive amounts of protein supplements can weaken kidney functioning over time, as well as create an imbalanced diet.
Things You'll Need
- Vegan protein source(s)
- Strength-training program
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