If you want to build muscle as a vegan, you will have to choose your protein sources wisely and focus on nutrient-dense foods to optimize muscle growth. Timing of nutrients and getting a variety of protein are prime concerns for building muscle as a vegan. All your food options are based on plant-derived carbs, proteins and fats only. Having a complex carb, protein and fat with each meal will help to put massive muscles on your body.
Diet Requirements
Athletes on average consume 20 to 40 calories of carbs per kg of body weight, according to nutrition author Dan Bernadot. This supports muscle growth and energy requirements for your activity. The greater intensity of your workouts and program the more calories you will need. Protein requirements are recommended for athletes between 1.5g to 2.0g per kg of body weight. This supports muscle repair and growth to prepare your muscles for the next training session.
Pre-workout Meals
Add both carbohydrates and proteins to your pre-workout meal. Simple carbohydrates help to fuel your workouts, while added protein helps to repair your muscles immediately after your workouts. Carbs shouldn't be consumed alone before a workout, according to Susan Kliner and Maggie Greenwood-Robinson in "Power Eating." Carbs will fuel your workout, but their energy is short-lived and may leave you feeling tired if not combined with protein before your workout.
Post-workout Meals
Eating immediately after your workouts allows you to take advantage of the "anabolic" window when muscles are their hungriest for nutrients to repair from training, according to Ian Kelley. Concentrate on protein sources such as tempeh, Edamame, or whole soybeans, miso, seitan, as well as soy analogs such as veggie burgers to get needed protein in. Meal combinations that are favorable for a vegan bodybuilder include beans and rice, sprouted tortillas and seitan with vegetables, cous cous pasta and bean soup, any variety of quinoa with meatless ground and steamed vegetables. These meals contain complete proteins and the calories you need to promote repair of your muscles from workouts.
Maximize Growth
Add carbs to your post-workout meal along with your protein. Your muscles are super sensitive to the action of insulin following your workouts. Carbs actually help your muscles take in amino acids from your protein better with the hormone insulin. Best carb sources after a meal include sweet potatoes, regular potatoes, rice; beans and lentils, as well as bread and pasta.
Fats and Oils
Increasing your intake of fats and oils will help you to build muscles. Adding fats to your meals increases your absorption of fat-soluble vitamins such as vitamin A, D, E and K from vegetables. An added benefit of fat in your diet is aiding your muscles to recover faster and deliver needed nutrients better according to Dan Bernadot in "Advanced Sports Nutrition." Maintain your fat intake between 30 and 35 percent of your total calories for healthy body fat levels and to support proper cholesterol levels.
References
- "Championship Bodybuilding: Chris Aceto's Instruction Book for Bodybuilding"; Chris Aceto; 2003
- "Power Eating"; Susan Kliner and Maggie Greenwood-Robinson; 2007
- "Advanced Sports Nutrition"; Dan Bernadot; 2006
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