If you’re new to veganism then it might sound a little confusing that people on this diet are bodybuilders or athletes since it doesn’t exactly fit the stereotype. In reality, there are many vegan athletes and bodybuilders. It’s just that not all of them are very loud about it and most people who aren’t vegan don’t really think about it.
Why vegan for bodybuilding?
It’s no secret now that more people are becoming vegan or taking more plant-based diets for the sake of the environment and their own personal health. Consuming less animal products is better for the environment, that’s a fact we’ve known for a very long time. We know it’s better for our health too. Avoiding meat by itself can reduce the risk of death by heart disease by 40% and a vegan diet also reduces the risk of certain cancers. Studies have consistently shown that a vegan diet is not just healthy but is actually better for your health in the long-term.
Bodybuilders no longer need to see eating animal products as a requirement for building muscle or as a requirement for convenient snacking or meals. Vegan foods are also taking over supermarkets meaning there are a lot more options and many more convenient meals or snacks.
Getting the protein
Being a vegan athlete and a vegan bodybuilding is a little bit different but in reality, it’s not any more difficult. There is no issue with getting high-quality protein powders for vegans not made from whey which is a dairy product. Soy protein is equal quality to animal proteins and also contains all the essential animo acids for muscles but, creatine might cause a it of trouble. Creatine is lacking in vegan diets so adding it as a supplement is a good idea for those bulking and building muscles though it’s not just for vegans of course, anyone can take a bit of extra creatine.
The biggest “problem” vegans face when building muscle is actually eating enough total calories to fuel muscle growth and recovery. Plant foods are high in fiber which can inhibit an appetite so don’t be surprised if you originally find it difficult to eat enough protein from whole foods. It’s easier to eat vegan “junk” foods that are higher in protein since you can eat more of it and boost your calories intake for the day through that. Of course drinking protein shakes made from vegan sources is also a great way to add more protein into your diet.
Vegan supplements
It’s true, vegans do need to take regular supplements and keep a close eye on nutrient levels. The only really difficult vitamin for vegans vegetarians to consume is vitamin B12 which almost always comes from meat consumption. A vegan version of the vitamin is often added to supplement different foods already such as vegan milks (also come with added calcium and iron usually) and even energy drinks contain between 100% to 500% of your daily needs depending on the size and brand of the drink.
Most vegans will take a multivitamin which helps boost everything we need without needing to take multiple tablets or oral sprays. Usually they contain B12, Iron, vitamin D and a variety of others. It’s all about finding the one to suit you and finding a format that works for you such as an oral spray or a tablet.
Everyone should take at least one supplement however. Vitamin D is very hard to get naturally as we absorb it from the sun and very specific foods that very few people enjoy and eat on a regular basis. Taking a multivitamin will cover that need and also boost other nutrients that our bodies need since all of us can struggle to fill each goal every single day.
Anything else?
Remember to eat a good amount of fat to avoid energy loss and to not look like the walking dead with very dry skin. It’s good to consume healthy fats like olive oil, almonds and avocados. While vegan diets are saturated fat free which is good, it’s also healthy to have a little bit in your diets so something like coconut oil/milk would be perfect.
Always remember to eat a varied diet to get the best range of amino acids possible since very few plant proteins are “complete proteins”. Combining them with complementary proteins such as beans and brown rice is perfect for a complete protein meal.
