We have a general notion that in order to build muscle we need to have a high amount of animal protein in our diet since vegan diet does not offer sufficient amount of protein. However, this assumption is flawed. You can bulk up on a vegan diet provided you are intelligent enough to figure out where to take calories from.
A lot of fitness & gym experts would suggest an animal based protein diet for bodybuilding which includes chicken, egg & milk. If you are following a vegan diet, it essentially means that you need to meet your daily protein requirements from sources often less thought & heard of. It can be harder & difficult if you do not know which plant based protein to switch to.
We at Passion for Fitness always recommend a balanced diet through natural foods to meet your daily nutrient requirements rather than shifting to supplements. The following paragraphs are going to discuss in detail how an appropriate curation of vegan diet can help you build muscles.
When you are bulking or looking to build muscles, a correct ratio of carbohydrates, fats & most importantly protein is the way forward. Protein helps with muscle synthesis, repair & recovery. For an average adult, generally protein requirement is 0.8 gram per kg of body weight. However, those who are into strength training & body building should strive to achieve 1.8 to 2 gram per kg of body weight.
If you want to bulk up/get bigger, you need to eat more & up your calorie consumption. You need to make sure that you are not having a diet which is nutrient & calorie deficient since you need to give your body everything it needs for repair & growth post workout. Although we do not have many plant based protein options, we have detailed below protein friendly plant based options which you can stack up & consume along with spices & garnishes.
- Quinoa- 14.1 gram protein per 100 grams is an excellent source of protein which you can have with your favorite vegetable curry or can have with warm salad with pumpkin cubes.
- Soy- 36.5 gram of protein per 100 grams is a well known & excellent source of vegan friendly plant based protein. It is a great inclusion for our breakfast along with soy milk in our morning coffee or with cereal. Edamame beans can be enjoyed with soups & curries.
- Buckwheat -13.3 gram of protein per 100 grams is a very lesser known source of plant based protein. It is not a grain but a seed & can be used in cooking & baking. It is perfect inclusion if you are making pancakes.
- Ezekiel bread- 12.1 gram of protein per 100 grams is not only rich in legumes (soy & lentils) but also made up from whole grains that have already started sprouting from being milled.
- Seitan- 24 grams of protein per 100 grams is a wheat gluten which is used to make meat substitutes & is a great source of protein.
- Nuts & seeds are a great and easy to go snack which can be enjoyed throughout the day.
- Chickpeas-8.4 gram of protein per 100 grams is an awesome food item to include in your diet if you are bulking up. They are easily accessible & a great way to give new dimension to your meals.
It is always recommended that each of your meals should have protein components so that you keep on getting protein in some form or the other throughout the day.
You should remember that for muscle building your body should get nine essential amino acids that we get only from food. These essential amino acids are necessary for vital body processes such as building of protein & synthesis of hormones & neurotransmitters. It is important to note that all plant based foods do not provide sufficient protein in isolation & therefore you may lack essential amino acids in your diet. To ensure that you get all essential amino acids in your diet, you should eat complementary proteins.For example grains are low in lysine however legumes are high in lysine. By combining & blending grains & legumes, your body will be getting all essential amino acids it requires.
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