Those who lead a vegan lifestyle probably receive flack daily about not getting enough nutrients or protein from their diet — a common misconception that can be tiring to constantly correct. You don't have to justify why veganism is a feasible diet, even for bodybuilding. Just follow these simple tips to effectively gain muscle mass with a vegan diet, and let your hulking body prove them wrong!
Photo credit: wikipedia
KNOW YOUR KEY PROTEIN SOURCES
Legumes, chickpeas, tofu, quinoa and tempeh are affordable and effective protein options you can get at any supermarket. These should form the core of your diet. Any additional supplementation can be done with soy or brown rice protein to mix into protein shakes or any baked goods. Shop plant-based protein here.
TAKE IRON SUPPLEMENTS TO AVOID FATIGUE
While you don't need red meat to provide your body with the iron it needs, it's imperative to attain iron through supplementation. Iron is what helps red blood cells develop, and without iron, you'll tend to feel more fatigued, which will impact your performance at the gym.
Photo credit: the new york times
SAFEGUARD YOURSELF AGAINST MUSCLE MASS LOSS WITH BCAAs
BCAAs provide your body with the complete amino acids it needs, as well as delays fatigue to allow you to work out for longer. Take BCAAs right before or after a workout to prevent muscle mass loss due to a lack of nutrients. For a more in depth look at the benefits of BCAAs, see here.
Regular meals with one protein component will ensure your body is getting the calories it needs, as well as all the essential nutrients. Ensure you eat frequently throughout the day in order to prevent your body from going into a calorie deficit. Aim to consume 6 to 10 meals a day, depending on your goals.
ALWAYS HAVE A POST-WORKOUT
Whether it is a shake, a sandwich, or a handful of nuts and almond milk, getting your post-workout nutrition is essential to aiding your muscle growth. You just need to ensure that your post-workout meal contains high protein clean ingredients for maximum benefits.
Recommended Articles For You
The conventional perception to losing weight and firming up your abdomen is consistent aerobic exercise, but Harvard's recent study seems to think otherwise.
Combining these supplements with your protein will maximise your gains and get you there quicker. Here are three supplements you can stack with whey to gain the best results.
We speak to Henson about his experiences with powerlifting, running a gym, and how he achieves his goals.
- October 18, 2016
- Beatrice Bowers