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5 Tips To Get Big & Strong On A Vegan Diet

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

EAT FREQUENTLY

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.

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