5 Ways To Ensure Healthy Muscle Gain Using Vegan Protein And Diet

Building muscle, regardless of dietary choices can be a challenging and rewarding journey. It requires dedication to the right training and a diet that fuels your fitness goals. For vegans, this pursuit takes on another layer of complexity, but fear not. Just like their omnivore counterparts, vegans can absolutely achieve impressive muscle growth and strength gains, all while staying true to their values.

Here Are 5 Ways To Grow Muscle On A Vegan Diet

Include A Variety Of Plant Protein Sources

Protein is the undisputed champion of muscle-building. Aim for 1.2 to 2.2 grams of protein per kilogram of body weight daily, distributed throughout the day for optimal muscle repair and growth.

Beans and lentils: These fibre-rich legumes pack a protein punch, averaging around 15-25 grams per cooked cup.

Tofu and tempeh: Made from soybeans, these versatile options offer 10-20 grams of protein per 100-gram serving.

Quinoa and whole grains: These complex carbohydrates offer a sustained energy release along with 4-8 grams of protein per cooked cup.

Plant-based protein powders: Supplementing with plant-based protein powders can be a convenient way to boost your intake, especially post-workout. Choose blends from diverse sources like pea, rice, and hemp protein for a complete amino acid profile.

Protein And Beyond

While protein is crucial, building muscle on a vegan diet requires a well-rounded approach. Ensure you're getting enough of these essential nutrients:

Iron: Plays a vital role in oxygen transport, crucial for muscle performance. Include iron-rich foods like leafy greens, lentils, and tofu in your diet. Consider supplementation if necessary.

Calcium: Supports bone health and muscle function. Opt for calcium-fortified plant milk, leafy greens, and tofu for adequate intake.

Vitamin D: Aids in calcium absorption and muscle protein synthesis. Get your daily dose of sunshine or consider supplementation, especially during winter months.

Creatine: A naturally occurring compound found in muscle tissue, creatine can enhance muscle growth and strength gains. While naturally present in some plant foods, consider supplementing for optimal results.

Strength Training

No amount of food can replace the importance of proper training. Focus on progressive overload, gradually increasing the weight, reps, or sets of your exercises to continuously challenge your muscles and stimulate growth. Prioritize compound exercises that work for multiple muscle groups at once, such as squats, lunges, deadlifts, push-ups, and rows. Consider working with a certified personal trainer to develop a safe and effective workout plan tailored to your goals and fitness level.

Rest And Recovery

Building muscle is not just about pushing yourself in the gym. Adequate rest and recovery are equally important. Aim for 7-8 hours of quality sleep each night and allow your muscles ample time to repair and rebuild between workouts. Listen to your body and take rest days when needed. Remember: Building muscle takes time and consistency. Don't get discouraged by slow progress. Stay committed to your training and nutrition, celebrate your achievements, and enjoy the journey of becoming a stronger, healthier you.

Focus On Getting The Right Pre And Post-Workout Meals

Your meals and snacks play a crucial role in fueling your workouts and recovery. Here are some pro tips:

Pre-workout: Aim for easily digestible carbohydrates like whole grains about an hour before your workout. A banana with almond butter or oatmeal with berries are perfect examples.

Post-workout: Within 30 minutes of your workout, replenish your muscle glycogen stores with a combination of protein and carbohydrates.

By incorporating these strategies, you can build muscle healthily and sustainably on a vegan diet. Remember, consistency is key! So, fuel your body with delicious plant-based goodness, train smart, and celebrate your progress along the way.

Authored by Nithya Suresh, Nutritionist & Influencer, Myprotein