3 Awesome Vegan Bodybuilding Tips
As anybody who has ever tried will tell you, the process of building muscle is not a quick or easy one. It can take months to start to notice any real gains, and furthermore, it can take just days to lose them if you become complacent.
Protein is essential for muscle growth and repair, which is one of the main reasons why bodybuilders use muscle and strength protein supplements and follow high protein diets.
In the vegan community, bodybuilding is becoming more popular, yet there is a common misconception that vegans are all weak and unable to build muscle because they lack protein.
In reality, there are plenty of plant-based protein sources out there that have been found to promote increases in muscle strength and power in vegans and cruelty-free lifestyle followers.
If you’re a vegan and are looking to bulk up, here’s a look at 3 awesome vegan bodybuilding tips.
Focus on compound movements
If you’re looking to bulk up, whether you follow a vegan diet or not, one of the most important things you need to realize is that compound exercises are ideal for building mass and strength.
A compound exercise/movement is an exercise that recruits several muscle groups at the same time, instead of isolating just one. The barbell bench press is a great example, as this exercise works the pecs, the triceps, the delts, and your core.
If you want to build muscle, be sure to perform plenty of compound exercises. Aim for roughly 70% compounds and 30% isolation exercises.
Choose the right supplements
There are plenty of essential bodybuilding supplements out there that are ideal for vegans, and choosing the right ones will give you a huge advantage.
Vegan diets can make it tricky to get enough protein, which is why a plant-based protein such as pea protein, hemp, or brown rice powder, is so useful.
Alternatively, you can get a vegan protein blend, which provides a combination of different types of vegan protein supplements giving you the best of all worlds.
As far as the best supplements for muscle growth on a vegan diet are concerned, as well as protein you will likely want to pick up amino acids such as L-glutamine for energy and recovery, and vegan BCAAs which will help promote protein synthesis.
Eat the right foods
There’s a common misconception when it comes to vegan diets, that vegans only eat super-healthy fruits and vegetables and highly nutritious produce.
In reality, there are plenty of unhealthy food options that vegans could consume, which is why you need to get your diet on point if you want to make gains.
To build muscle, you need to ensure that you are feeding and fuelling your body regularly. Aim to eat 5 – 6 whole food meals per day with a vegan protein shake or two included along the way.
Prioritize plant-based protein sources such as lentils, pulses, beans, edamame, quinoa, and so on, and be sure to get enough healthy fats and complex carbs.