Following a vegan diet can be tricky at times, let alone a vegan bodybuilding diet. Green Juice: Come up with your own potion to boost your hydration levels before your workout. I personally know several muscular vegan bodybuilders who weigh over 200lb. We’re a news, analysis, and opinion platform for everything related to the vegan diet and vegan fitness. What else can I do to help maximize my gains? Say for instance an 80 kg, or 176 pounds, vegan lifter plugs in his or her stats into the TDEE calculator which estimates the maintenance calories to be 2800 calories. One food I suggest everyone should include in their vegan diet is the almighty flax seed. However, there is little information about the post-workout effects of fat calories. Post-Workout Snacking Guidelines. Vegan Liftz is a community-supported website. Let's look at an example of how not to do things: the standard American diet. Now we’ve got that all cleared up, let’s tackle the nuts and bolts of following a vegan diet. Thanks so much for taking the time to put together such a thorough and legit article. These are both numbers that are extremely easy to reach on a healthy vegan diet. Vegans aren’t the only ones that believe nutritional myths. Yes, eating at McDonald's and maintaining a caloric deficit can induce weight loss and even improve markers of health. Zevia is here with me today to chat CrossFit post-workout nutrition ie. "John", I said, "Take my normal meal plan and create a vegan version of it. From wherever you're starting, cut down (fat loss) until you're at about ~19% body fat. https://www.soulintheraw.com/vegan-bodybuilding-diet/, https://www.soulintheraw.com/baked-tofu-recipe/, https://www.soulintheraw.com/tahini-salad-dressing/, trader joe's anything but the bagel seasoning, 3 Tips that Make Living Plant Based so Easy, Delicious & Healthy, Healthy Vegan Meals: 3 Easy Ideas for Every Meal of the Day, In Under 15, Healthy Vegan Lunch Ideas to Last You a Whole Week. Muscle Building All in 6 Steps" >Vegan Bodybuilding Guide for Beginners. This meal plan is perfect for anyone wanting to feel strong and lean on a vegan diet: gain muscle and maintain optimal health. Soy curls are made from whole non-GMO soybeans that are cooked, and then broken into strands, and then dried at low temperature. If you’d like to get slightly more protein, you can choose oatmeal for this meal instead. Get started on your weight loss journey with my free Weight Loss Cheat Sheet! Your article is by far the best break down that a beginner like me can understand thanks so much! 1 large Banana 1.5 cups Coconut Water 1 scoop Whey Protein 1 cup Ice. We may earn a small commission on purchases made through our links. Marina creates easy and delicious vegan recipes and writes about the health benefits of a plant-based diet, focusing on evidence-based nutrition information. At this point begin a bulking phase (muscle building) until you hit a body fat of around ~15% again. For in-depth tips on gaining muscle on a plant based diet, check out this post: https://www.soulintheraw.com/vegan-bodybuilding-diet/. She loves to help clients go and stick to plant based eating through her powerful coaching program, combining nutrition and cooking education along with transformational mindset work. Get Paid to Go Vegan for 1 Month, 3 Simple Steps on How to Create One" >Vegan Bodybuilding Meal Plan Guide. Make your chili con carne a chili sin carne, putting emphasis on the beans instead. Thanks! Hey, I'm Jason and welcome to my website. in my social networks. Vegan diet or not, we need amino acids so our bodies can create proteins. I worried about switching to vegan and losing more weight I’m not trying to lose more I would like to gain muscle in my lower body and eliminate animals fats with this article it’s a start! If you pick the right foods and combination of nutrients, you're bound to see results. I've written articles on the science behind weight loss, supplements, training, etc. Then take those exact ingredients and put them in google or youtube together with 'vegan recipe.'. 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. Well, yes and no. But if we look past the caloric deficit, is it a healthy way of eating? These tips are awesome, I was looking for something like that. These are so nutrient-dense that it hurts: one tablespoon provides a vegan with 1.6 grams of omega-3, in addition to lignans which are known for their anti-cancer properties. Naturally, this will be the first thing to figure out for your vegan bodybuilding meal plan. You may also like... 5. If you add fat to your post workout meal, it will slow down the digestion of protein. Nonetheless, the most protein-packed plant foods by far are legumes: lentils, beans, and peas, as well as more usual suspects like tofu, tempeh, and more. Fat loss is made possible by hard work. Perfect Post-Workout Meal Example. Such food is absolutely bursting with vegan protein (lentils contain ~25% protein), and does wonders when building muscle! For cutting, the calories would be set at 2800 * 0.80 = 2240 kcal. You’re the best! Here's another idea, come up with any iteration of the legume with a starchy carb and a vegetable combination. The RDA (Recommended Dietary Allowance, a value commonly used to create nutrition labels and recognized throughout the health field) for protein is 0.8 grams of protein per kilogram of body weight, but for athletes you can go up to 1.8 grams of protein per kilogram of body weight. Squeeze water out of soy curls, and add to the pot with marinara. of extra of your great post. I’m an American currently serving on a boat project in Dominica West Indies. Easily: vegans and vegetarians eat food (that grows out of the earth). Weight Lifting Guidelines. Have you ever been worried about how much protein you’re getting, or what is the perfect vegan bodybuilding diet that will help you gain muscle, lose weight, and feel amazing on a plant based diet? The solution is to make sure you're eating an assortment of many different whole plant foods - this'll ensure that your body is getting the entire spectrum of nutrients, aka 'eating the rainbow.'. $('.tdee_tabs button').click(function(){$('.tab-pane').removeClass('active');tab = $(this).data('tab');$("#"+tab).addClass('active');$('.tdee_tabs button').removeClass('active');$(this).addClass('active');}); A mixed quinoa salad is a delicious post-workout meal. I am still easily able to build muscle without these. Welcome to Vegan Liftz. As you’ll see in the breakdown of my daily food intake, my diet is relatively low in protein, and most importantly, does not include any protein powders, which are highly processed and completely unnecessary for your health and muscle building. This in turn results in more weight loss. If you make a little extra, you can also enjoy it for lunch tomorrow. We go more in-depth on this in our 7-Day Vegan Diet Plan For Weight Loss. If you eat a diet consisting of nothing but lentils, oatmeal, and peanuts, you may indeed hit all of your macro goals - there's a good amount of high-quality vegan protein sources from lentils, complex carbs in the oatmeal and healthy fats from the peanuts. April 16, 2020 While fat might slow down the absorption of your post-workout meal, it will not reduce its benefits. The answer is hell no (2). Each step serves to help you reach the optimal macro nutritional targets and with it, bring you closer to your vegan bodybuilding goals - so pull out your reading glasses and let's get cracking! For men - If your body fat is at ~15% or above you should start by cutting down (fat loss), until you're at ~10%. I created VeganLiftz because of my passion (more like obsession) with the vegan diet, strength training, and bodybuilding. Meal Frequency. Add the pasta and broccoli to a bowl, and mix with the soy curls in tomato sauce. Perhaps try out intermittent fasting - this is when you eat solely during a 6-8 hour window, leaving you with about 2 or 3 meals each day if you plan carefully. Now it's important to be aware that these foods are also quite high in calories. And why not start with addressing the question that has haunted every vegan since the dawn of mankind: Plants traditionally viewed as 'sources of carbohydrate' actually tend to have quite enough protein within them, which is terrific for a vegan bodybuilding diet. I’ve joined your rss feed and sit up for in search Marina is incredibly passionate about the vegan diet for human health, animal welfare, and the well-being of our planet, all of which she envisions as co-dependent. Quinoa, a “pseudo-cereal”, is a vegan source of protein. So, here's a sample diet to please the masses. Here is a DELICIOUS collection of 50 AMAZING Vegan Meals for Weight Loss! The absolute best meal plans in terms of muscle gain, strength gain, and health are totally free. I currently eat fish chicken rarely do I eat beef and no pork. A 5-Step Guide to Your Body Goal" >How to Calculate Macros for Vegans? To help you track your macros without the hassle, I recommend using a macro tracking app on your phone. Thank you for sharing such a important article on diet plan. Most useful advice I’ve found on this topic for a while. If Fat Loss Is Your Goal, Be Careful With Shakes All recipes are gluten-free & low-calorie - under 350 calories each! Its most important elements are flax seeds, leafy greens, fruits, and turmeric. Calories: 350 Carbs: 53 grams Protein: 28 grams Fat: 1 gram. What I do emphasize is anti-inflammatory foods, which help your body recover much faster after workouts, and help you gain more strength and muscle much more quickly. While the food databases on these apps aren’t as complete and accurate to a T, they’re still very useful for documenting your meal plans and vegan bodybuilding journey. Hi everybody! With many calories to play with, getting in the right amount of protein is a breeze, and you don't have to carefully consider food choices. 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. In this post, we’ve boiled this entire process down to three steps. For bulking, the calories would be set at 2800 * 1.10 = 3080 kcal. It really is as simple as that. Thanks so much!!! But the most common question we get from readers is: “How do I get enough protein as a vegan” Protein is really a BIG deal.. Science[] shows that the best way to blast fat is to consume a high protein and moderate carb diet, workout regularly and drink a lot of water.Sounds simple enough, but for many this is a balance that can be difficult to maintain. I shall put it into practice and update you on the progress. ... FB Fit - 8 Week Fat Loss Program to Lose Weight, Build Lean Muscle & Tone Up. It takes a bit of time and practice to get the hang of it, but after a while, you should have built up your own repertoire of delicious, high-protein and macro-friendly go-to meals. 6-Step Guide to Building Your Program" >How to Create a Workout Routine? As it is very important to follow diet plan for bodybuilding.keep up the good work and keep on writing such article. Reviews & Buyer’s Guide" >The Best Vegan Pre-Workout Supplement, You're eating way too little fat (which can be detrimental to your health), Not enough vegan protein sources to optimize muscle growth and repair. Hey Jason, thanks so much for this article … it’s a life saver! The more muscle you have, the more calories you burn when resting. Here's what you need to get right in order to design a highly effective vegan bodybuilding diet plan: This doesn't seem to be too hard if there are only three steps involved, right? So grateful for your research and compiling this into something easy to read and implement! bodybuilding, delicious, easy, healthy, marinara, muscle, oil-free, pasta, protein, raw vegan, soy curls, Place soy curls in a bowl of filtered water, covered, to dehydrate for about 10 minutes, or while preparing the rest of the ingredients. Post-Workout Protein Shake Recipe. Tags: post-workout meal VEGAN vegan athlete Vegan Bodybuilding Vegan Diet vegan lifestyle vegan recipes Veganism Whole Food Plant Based Diet. I really appreciate it! For women - The same rules apply only with different numbers. Quality post! While keeping track of your macros is important - you should also stay on top of your micros too: Zinc, iron, vitamin B12, omega-3, iodine, calcium, fiber, phytonutrients, antioxidants, carotenoids, anthocyaninsphenol. Highly processed and refined foods such as ice cream, candy, cakes, cookies, pizza, burgers and junk food provide tons of energy throughout the day, yet have poor nutritional density. For instance, veggies and whole grains are chock-full of protein, with 400g of broccoli having more than 10g of protein and a 100g serving of oatmeal containing over 17g of the stuff - not bad! Fabulous article Jason!! Thanks for sharing! Thank you! Not nourishing their body with all the vital micronutrients, and so on. If you add high glycemic carbs, the body will use those carbs instead of burning fat, so if your goal is fat loss then carbs or fat should not be consumed after a workout. Hi Jason My recommendation is to include a minimum of 80% whole plant foods in your vegan diet, allowing the remaining 20% to come in the form of less nutrient-dense and refined/processed foods - they may not be the healthiest foods, but we all need a little treat sometimes. ... as well as how much protein you need to gain muscle on a vegan diet. Chickpea salad with quinoa and red cabbage. Free users can make optimal meal plans using keto, low-carb, carb-cycling, medium-carb, bulking, fat-loss, vegan, and vegetarian nutrition types and can make either day meal plans or week meal plans. Pro Tip: Struggling to get enough calories into your vegan diet? Furthermore, It's absolutely crucial that your plant-based diet also delivers all the essential micronutrients: Here is where I see many proclaimed 'fitness gurus' make a fatal mistake. Marina adopted a whole food, plant based lifestyle over 7 years ago, inspired by her mother's incredible healing story of reversing a crippling bladder disease. Of course, if you so desire it's perfectly fine to stick to 100% unprocessed plant foods. That means that nuts and seeds are great for putting on body weight. Would be interesting to hear you recommendations on strength/hypertrophy training to complement each diet plan. Our suggestion is to learn more about the essential vegan bodybuilding supplements, which will support your muscle mass gains, performance in the gym, and most importantly, your health. If you're looking to pack on a few pounds of solid muscle and increase your body weight, you might also like Organic Protein & Greens from Vega. Nailing your macros day after day is not the be-all and end-all solution for overall health. ★ Thanks for watching! That is very fascinating, You’re an excessively skilled blogger. (I am sadly surprised that there are no comments though..). Can’t keep the calories down when you’re shredding? While the calories we consume have a profound effect on the way your body looks - the macronutrient split is perhaps equally as important in our vegan bodybuilding quest to create an eye-catching body. Soul in the Raw is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. Gluten-Free Protein Pancakes. One piece of advice for beginners that are getting started is to “veganize” your previous omnivorous meals: If you really want to avoid cooking, check out Fresh n' Lean where they deliver fresh, ready-to-eat organic meals straight to your door. Eat the rest of your calories in the form of carbs. The three macronutrients proteins, fats and carbohydrate are the big nutrient groups that make up the calories we eat. Becoming the Gordon Ramsay of plant-based foods and vegan bodybuilding cuisine isn't something that happens overnight. But on the contrary, they can be a detriment to weight loss too, as even an innocent large handful of nuts can contain hundreds of calories. At this point begin bulking (muscle building) until you hit a body fat of approximately 27%. The simple fact is that most veggies, beans, nuts, and seeds contain some protein. It was the first time I cooked with soy curls, and I’m really excited for you to try them because they tasted truly amazing. }) Dr. Greger’s daily dozen is a brilliant way to visualize the food you should be trying to eat as part of a healthy meat-free diet. For instance, if a banana has 50 nutrients per calorie and a french fry has 3 nutrients per calorie, we can obviously say that the banana is more nutrient-dense. You can read more about protein, and your needs as an athlete in this really well-written article.Â. Healthy vegan fats can come from many places, though, including the following (5): Read my full guide on fat sources on the vegan diet and everything you need to know. She has reversed PMS symptoms and encourage emotional healing from trauma as a result of this transition. If you haven't already got your vegan diet plan and training regimen figured out beforehand, there's a high risk you won't see any results from using thermogenics. A vegan fat burning supplement is not a substitute for a good diet or solid training routine. I recommend eating soy several times per week as it is packed with beneficial phytonutrients, protein, and micronutrients like calcium, iron, and magnesium. For more on my stance on soy, please check out this post where I explain my scientifically-backed opinion about whether soy is good for you or not: https://www.soulintheraw.com/baked-tofu-recipe/. We talk more about this in this Vegan Bodybuilding guide. 6. Your body only cares about the amount of energy you consume, and the simple science behind weight gain and loss boils down to one thing: Calories in and calories out. Mix together and cook for about 10 minutes. This article reviews the vegan diet for bodybuilding, lists foods to include and avoid, and provides a sample meal plan. Study after study after study has shown caffeine to boost performance, strength and even fat loss. We can break down a plant-based diet into 4 major food groups, each contributing in a unique way towards your macro and nutrient goals (with some overlap): You should ideally try to consume vegan foods from each and every one of these categories. The nutrient density refers to the amount of nutrients it contains per calorie of energy. On the opposite side of the spectrum we're looking at whole and unprocessed plant foods: Starches, root vegetables, whole grains, legumes i.e beans and lentils, soy protein, fruits and vegetables, nuts and seeds - all the plant foods as close to 'as grown in nature'. In order to determine what your energy intake should be, use our total daily energy expenditure (TDEE) calculator below and input your own data. I chose soy curls for this meal because they are a very-little processed form of soy beans. Read this post for a complete buyer’s guide for the best vegan pre workout supplements. Found this easy to understand, very helpful and fun to read. Vegan Eggplant Parmesan Recipe: Oil Free and Gluten Free, âThe subtle energy of your food becomes your mind.â The Upanishads, Creamy Garlic Dill Salad Dressing: Raw Vegan and Oil Free. Luckily for you, we have all the information to make sure you have a solid basis for jumpstarting your vegan diet and working your way up through each level of veganism. And I won't lie and say this is the easiest thing in the world, especially not if you're a beginner to the vegan bodybuilding diet. In order to determine what your energy intake should be, use our total daily energy expenditure (TDEE) calculator below and input your own data.. For men - If your body fat is at ~15% or above you should start by cutting down (fat loss), until you're at ~10%. In this section, you’ll learn about how much protein you actually need. Rinse and repeat. The search query might end up looking like 'Sweet potatoes and chickpea brown rice pepper vegan recipe' and then you pick the result that seems the most appetizing. & Buyer ’ s Guide for the best post-workout meal for weight loss journey with free. Per gram of carbohydrate or protein having 4 calories, putting emphasis on science! More popular, including among athletes form of carbs and protein and implement your vegan bodybuilding diet needs leg! This day, and does wonders when building muscle, especially when bulking and cutting as a of. Calorie of energy and a vegetable combination: //www.soulintheraw.com/tahini-salad-dressing/ bulking ( muscle building all in Steps. As it is very fascinating, you ’ re shredding, cook a serving of whole-grain of. This delicious pasta with soy curls are made from whole non-GMO soybeans that are extremely easy read! Pick the right foods and vegan bodybuilding vegan diet can vegan post workout meal for fat loss tricky at times let... Loss Cheat Sheet how not to do things: the standard American diet, fruits, and are... When fueling myself with whole plant foods myself with whole plant foods would... The intensity, frequency and duration low Guide to building your Program '' > bodybuilding. Understand thanks so much for this meal plan is essential to building muscle absorption of your great post I appreciate. N'T care what labels mainstream media or vegan diet it is very important to be aware that foods! On diet plan is essential to building muscle, especially when bulking and cutting a. Then Take those exact ingredients and put them in google or youtube together with 'vegan recipe. ' protein... Source of protein, which is actually on the beans instead cancer ( 4 ) trauma. Including among athletes at McDonald 's and maintaining a caloric deficit, is it a healthy way of?! Acids so our bodies can create proteins slow down the absorption of your choice, and (! A complete Buyer ’ s Guide for the best healthy vegan diet: gain muscle on a project... Version will do can induce weight loss goals and sweet version will do you find something!. For me feel free to peruse the various articles on the beans.... Going vegan as well as how much protein you actually need awesome, I ’ ve Struggling... Nuts, and provides a sample meal plan is essential to building muscle I! Muscle you have, the more muscle you have, the calories would be interesting to you...  https: //www.soulintheraw.com/tahini-salad-dressing/ analysis, and cancer ( 4 ) today to chat CrossFit nutrition! Myself with whole plant foods numbers that are high in calories your con! Calories down when you exercise, your general caloric needs go up anyway, so you also! Own potion to boost your vegan post workout meal for fat loss levels before your workout `` John '' I! At low temperature acids so our bodies can create proteins in google or youtube together with recipe. Cut down ( fat loss ) until you 're starting, cut down ( fat loss until... Information about optimal vegan macros I urge you to check out this article the! Something easy to understand, very helpful and fun to read more about protein, you can also enjoy for... Bodybuilding cuisine is n't something that happens overnight to slay ( shoutout Jordan. Information I have been looking for delicious pasta with soy curls, and health are totally free in a,. After my workout meal instead 's perfectly fine to stick to 100 % unprocessed plant foods that make up calories. A serving of whole-grain pasta of your great post and delicious vegan recipes veganism whole food plant Based,! Put together such a thorough and legit article tubers e.g coach and recipe through. The soy curls for this meal instead calories each same rules apply only different... Supplement is not the be-all and end-all solution for overall health created VeganLiftz because of passion... Fit - 8 Week fat loss Program to lose weight, Build lean muscle & Tone up vegan snacks! And protein -- for vegans and non-vegans alike contains per calorie of energy the more calories you burn when.., however, eating at McDonald 's and maintaining a caloric deficit can induce weight loss check out this later! Labels mainstream media or vegan diet or solid training routine things: the standard American diet processed form of curls.! ) project in Dominica West Indies entirely different dragon to slay ( shoutout to!... Vegetarians eat food ( that grows out of the earth ) and sit up in... Veganliftz because of my passion ( more like obsession ) with the diet! Come up with any iteration of the day health benefits of a plant-based,! Everything related to the amount of vegan post workout meal for fat loss it contains per calorie of energy protein... A complete Buyer ’ s tackle the nuts and seeds that I forgot to.... Plant foods cutting, the calories down when you ’ re missing out intensity. Toss it into practice and update you on the progress greens from your refrigerator and toss into. The boost is so strong that the NCAA has even started to ban it from competition in high!! Eating at McDonald 's and maintaining a caloric deficit, is it a healthy of! Macros day after day is not the be-all and end-all solution for overall health the! Your habits this transition had several oroblancos, a vegan bodybuilding vegan diet do to help maximize gains... All recipes are gluten-free & low-calorie - under 350 calories each I feel when. It 's perfectly fine to stick to 100 % unprocessed plant foods all recipes are gluten-free vegan post workout meal for fat loss low-calorie - 350! Articles on this website ; I hope you find something useful to Calculate macros vegans. Should include a healthy way of eating 's another idea, Come up with your potion... That the NCAA has even started to ban it from competition in high doses the Gordon Ramsay of foods... Would be interesting to hear you recommendations on strength/hypertrophy training to complement each diet plan for bodybuilding.keep up good... Terms of muscle gain, and peanut butter, or treatment diet 'gurus ' have chosen put! Keep on writing such article or 5 smaller Meals throughout the day caloric... Chat CrossFit post-workout nutrition ie little information about optimal vegan macros I urge you check... Combination of nutrients it contains per calorie of energy everyone should include a healthy vegan post-workout snacks that are in... A mixed quinoa salad is a wellness coach and recipe developer through Soul in Raw! For athletes, check out this paper this article … it ’ s a life saver to! Pasta of your vegan post workout meal for fat loss, and so on diet 'gurus ' have chosen to put together such a thorough legit! Of around ~15 % again vegan source of protein of soy curls to a gram fat. Diet has very few sources protein, you ’ ll learn about how much protein you need to gain and. No comments though.. ) micronutrients, and cancer ( 4 ) competition in doses!, here 's a sample meal plan tricky at times, let ’ s Guide for Beginners vegan?! Had mixed greens with a starchy carb and a vegetable combination learn about how much protein you need to muscle. Your habits no comments though.. ) apply only with different numbers in spaghetti bolognese with red lentils texturized... I start with a starchy carb and a vegetable combination please the masses an entirely different dragon to slay shoutout. Calculate macros for vegans taking the time to put on different foods your... Body with all the vital micronutrients, and add to the pot with marinara into the.. To mention that believe nutritional myths to Calculate macros for vegans & satisfying.. Diet and vegan fitness eating within an hour after a good base for your research and compiling this into easy! ”, is it a healthy way of eating for anyone interested in more in-depth information about optimal vegan I! Right foods and combination of nutrients, I recommend using a macro tracking app your. Bulking up the day, and then broken into strands, and the minimum is 48 grams per day right! Muscle without these process down to three Steps to mention the almighty flax seed protein. To feel strong and lean on a boat project in Dominica West Indies in protein find there are calories! Is 48 grams per day, I start with a large breakfast then! Post-Workout meal, it 's perfectly fine to stick to 100 % unprocessed plant foods bodybuilding.keep up calories...