You will often hear from omnivores that vegans are weak and puny and that there is absolutely no chance that a vegan might have a bodybuilder’s body or career. Well, that is absolute nonsense as there are innumerable vegan people who do bodybuilding and who are no less successful at what they do than their colleagues who eat non-vegan diet. Just look at the animal kingdom where herbivores come with bodies that are nothing but muscle. There is definitely no reason to think that meat is essential for muscles. So, what advice do we have for vegan bodybuilders?
1. The basics are the same
The bodybuilding regimen for vegans is going to be basically the same as that for non-vegans. It will include a workout regimen and a special diet that will allow the body to recover and to build the muscle mass. In fact, vegans might actually have an upper hand because their diet is usually richer in fiber and other beneficial nutrients that can only contribute to a bodybuilding regimen.
2. You will need your protein
Protein is essential for muscle gain and the majority of people who say that vegans can never be bodybuilders say that it is because of the low protein content in the vegan diet. This is absolute nonsense as vegans can get all the protein they need to get for their bodybuilding purposes from their diet. All whole plant foods have protein in them and as long as you eat plenty of these throughout the day, you will get the protein you need.
If you are really serious about your bodybuilding, however, there is a chance that you will need to supplement your protein with shakes and powders. The good news is that there are now many brands of protein supplements that are absolutely vegan-friendly as they contain no animal products of any kind. In short, with a steady diet that includes nuts, seeds, whole grains and beans and with vegan-friendly protein supplements, you will have absolutely no problems on this front.
3. Get your fats
Fats are necessary for anyone who is looking to build a bodybuilder’s body as they are involved in hormone production as well as a number of other processes that are involved in the actual building of muscles. The recommended maximum amount of fat that you should ingest daily is o.5 grams per every pound of your weight. The preferred amount is somewhat smaller. The best sources of fats for a vegan bodybuilder are from whole foods, such as nuts, avocados and seeds. Of course, you can get fats from margarine and oil, but these are less healthy alternatives.
4. Do not forget about the carbs
Once you have taken care of the building blocks of your muscle tissue, it is not time to get ready for the workouts and for a workout; you will need fuel – carbohydrates. The idea here is to go for complex carbohydrates that you can find aplenty in vegan diet. These are just some of the foods that you should eat to load up on carbs: brown rice, oatmeal, sweet potatoes, fruit, as well as other whole
grains and vegetables that you like.
5. Be smart about the post-workout
We will not be talking about all the various workouts that you should consider depending on the part of the body you are working on as there is certainly an abundance of advice to be found on these. We will, however, talk about the post-workout, which is essential for a truly great bodybuilding regimen. You will want to replenish the lost electrolytes and fluids as soon as possible, as well as put down a protein supplement which will have the most effect immediately after a workout. You should also consider massage or contrast water therapy to reduce the chances of swelling, aches and injury.
6. Be even smarter about your cheat days
Cheat days will come. It is a totally natural thing for anyone who is undergoing a particularly difficult and strenuous regimen. The days will come when you will want to go for something like sweets or a day in bed. Do not try to fight these too much. If you feel like you have no chance, give up. A few lapses during a three-month period, for instance, are nothing too worrisome. Of course, do not make your cheat days into something regular.
The choice of a vegan diet should never be a reason to stop doing something or to get discouraged from doing something. When it comes to bodybuilding, the same goes. Eating a vegan diet will not make it any more difficult for you to build your body. If anything, the health benefits of a vegan diet will actually make it easier for you to get that body you have been dreaming of.
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