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How to Build Muscle on a Vegan Diet

by
author image Lydia Stephens
Lydia Stephens began writing professionally in 2009. She has written online for Nile Guides, SheKnows.com and various other websites and has been published in "Stringing Magazine" and "Xiamen Wave." Stephens played competitive soccer for 19 years, has been weight lifting since 2007 and enjoys running, biking and sailing. She has a Bachelor of Arts in philosophy from the University of Texas.
How to Build Muscle on a Vegan Diet
Vegan athletes may need to supplement protein intake. Photo Credit RKuljovska/iStock/Getty Images

Vegan strength trainers face a different set of challenges than those athletes who consume meat and dairy products in their diets. While a vegan diet offers benefits such as lower cholesterol, improved digestive function and a lower risk of certain types of cancers, vegan athletes are at risk of protein and iron deficiencies, says the American Council on Exercise, or ACE. By carefully planning out your nutrition and exercise program with your dietary considerations in mind, you can build a healthy physique.

Nutrition

Step 1

Eat an additional 500 calories each day once you begin weightlifting to add 1 lb. of muscle weight each week. If you're not eating enough calories, your body won't be able to build new muscle.

Step 2

Document everything you eat in a food journal for one to two weeks. By analyzing your eating habits, you can identify any nutrient deficits you many have as a vegan.

Step 3

Aim to eat 1.2 to 1.6 g of protein per kilogram of body weight each day, recommends Health Services at Columbia University. Tofu, chickpeas, legumes, peanut butter, nuts and quinoa all contain muscle-building protein.

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Step 4

Eat a wide variety of fruits, vegetables and protein sources. While animal proteins contain a complete set of the essential amino acids your body needs to build and repair muscle cells, vegetable proteins are incomplete. If you're consuming a range of foods, you can still get all the essential amino acids your body needs.

Step 5

Supplement your protein intake with a soy-based protein powder before and after your workouts if you don't get enough from dietary sources. Giving your body a dose of fast-absorbing protein just before exercising limits the amount of muscle degeneration.

Exercise

Step 1

Lift weights in short but intense sessions. The vegan diet may prevent your body from recovering as quickly as meat-eating athletes. Limit weight sessions to 45 minutes.

Step 2

Lift heavy weights with low repetitions for maximum muscle growth. You'll know you're lifting enough when your muscles are fatigued in six to eight repetitions.

Step 3

Exercise each muscle group once per week with two or three exercises for smaller muscles and three or four exercises for larger muscles.

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References

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