Of course, if you so desire it's perfectly fine to stick to 100% unprocessed plant foods. Without enough protein (which you would otherwise get from traditional bodybuilding staples such as chicken breast and ground beef), it can be a bit challenging to find adequate plant protein sources to balance your macronutrient and calorie intake. However, unlike with intermittent fasting and ketogenic diets, I think vegans can get around this problem quite easily. Reviews & Buyer’s Guide" >What’s the Best Vegan Multivitamin? I’ve joined your rss feed and sit up for in search Vitamin B-12 deficiency may go undetected in people who eat a vegan diet. Vegan Sources of Carbs: Well, this one is easy! Here’s a bunch of my personal favorite high-protein legumes which you should eat at large amounts whenever possible: If you're struggling to meet your protein requirements, you can supplement with vegan protein powders to make yourself a nice protein shake. It has plenty of methionine and cysteine, it just doesn’t have as much leucine. In fact, vegans already tend to be one step ahead of the general population when it comes to their health, especially if they eat a proper plant-based diet, and especially if they exercise (study). For instance, one aspect where difficulties may arise is that plant foods typically are lower in protein - which can make it really difficult balancing your macros and reaching adequate amounts of protein in the range of 1.6-2.2 g protein per kg. I know it sounds silly, but when I started serving myself trail mix in a glass, I found that it became much easier to eat. 3 servings of pea protein powder (450 calories), 1 cup of dried cranberries (560 calories), How to take a minimalist approach to bulking, How to min-max your routine to improve your. This helps with muscle building and muscle mass gains after a trying workout. All creatine supplements are 100% plant-based, too, so there’s no worry there. That may sound a difficult task but it’s not. There are a lot of myths out there that suggest muscle building is harder for those living a vegan lifestyle. And you’d be doing it by adding in 100% nutritious whole foods. These are such a great choice because they are high in starch and both soluble and insoluble fiber, which means they help with satiety and digest slowly without causing any blood sugar spikes. Vegan diet or not, we need amino acids so our bodies can create proteins. Just had one question–why is the program 3x per week and not 5? For example, you might already take a multivitamin that includes vitamin B-12. For lacto-ovo vegetarians, what’s being restricted is meat, so we need to consider the nutrients that are mainly found in meat: Vitamin B-12: it’s extremely common for vegetarians to gradually develop a vitamin B-12 deficiency (study, study) which can have severe consequences if left unaddressed. Hey Jason, thanks so much for this article … it’s a life saver! Although it is possible that you could simply “wing” your vegan diet and still make gains that way, it’s far less likely that you’ll be able to do this successfullly in comparison to a person who does consume meat, eggs and dairy products. Or if you are looking for more meal plans and ideas, check out this video by Brian Turner: Turns out, it doesn’t matter how frequently you eat, whether it’s 1 meal a day or 7 - the difference is negligible. When doing so, keep in mind that D3 is the most effective form of Vitamin D and that only lichen-based D3 supplements are plant-based. I also find tortilla wraps stuffed with anything is great, like fajita seasoned beans/chickpeas/veggies. That’s going to make bulking much more pleasant. There’s absolutely nothing wrong with training 5 days per week, though. Rinse and repeat. People usually fall prey to various vegan diet misconceptions, such as: Especially number three on the list above seem to trip people up, especially vegan diet beginners. 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