When it comes to building muscle, the common belief is that you need to eat a lot of meat, eggs, and dairy. But what if you don’t want to eat animal products? Can you still get jacked on a plant-based diet? The answer is a resounding yes!
As a vegan who’s been weightlifting for years, I can attest that it’s completely possible to build muscle on a vegan diet. In fact, many professional athletes and bodybuilders have made the switch to a plant-based diet and have seen great results.
Here are a few tips for building muscle on a vegan diet:
Eat enough protein
The key to building muscle is to consume enough protein to support muscle growth. While meat and dairy are good sources of protein, there are plenty of plant-based sources as well. Some examples include beans, lentils, tofu, seitan, quinoa, and hemp seeds.
Get enough calories
Building muscle requires energy, so it’s important to eat enough calories to support your workouts. This can be a challenge on a vegan diet, since plant-based foods tend to be lower in calories than animal products. To make sure you’re getting enough, try adding more healthy fats and complex carbohydrates to your meals, such as nuts, avocados, sweet potatoes, and whole grains.
Supplement wisely
While it’s possible to get all the nutrients you need from a well-planned vegan diet, some athletes choose to supplement with protein powders, creatine, and other supplements. Just make sure to choose vegan options, as many supplements contain animal-derived ingredients.
Lift heavy
To build muscle, you need to challenge your muscles with heavy weights. Focus on compound exercises like squats, deadlifts, and bench presses, which work multiple muscle groups at once. And don’t be afraid to lift heavy – as long as you use proper form and progress gradually, you can safely lift weights that challenge your muscles.
Rest and recover
Building muscle is a process that requires rest and recovery. Make sure to give your muscles time to rest between workouts, and prioritize getting enough sleep, which is when your body repairs and builds muscle tissue.
In summary, building muscle on a vegan diet is completely possible. By focusing on plant-based sources of protein, getting enough calories, supplementing wisely, lifting heavy, and resting and recovering, you can achieve your muscle-building goals while still adhering to a vegan lifestyle. So don’t let anyone tell you that you need to eat meat to get swole – with a little effort and determination, you can build an impressive physique on a plant-based diet.