High-Protein Vegan Foods for Bodybuilding

Many people assume that one must eat a lot of meat in order to become a successful bodybuilder. Unfortunately, a lot of the traditional bodybuilding diets in the past primarily consisted of animal products without a lot of consideration for vegans or vegetarians. 

However, it is important to note that you can absolutely be a bodybuilder and be vegan at the same time. Without a doubt, a vegan diet that provides you with enough protein and calories will help you build muscle throughout your bodybuilding journey. 

First, we will discuss what constitutes enough protein and calories for a bodybuilder. After that, we will examine the benefits and drawbacks of the vegan bodybuilding diet. Then, we will share some high-vegan protein foods that you should try.

How much protein and how many calories do you need?

Without a doubt, in order for your muscles to grow, you must consume enough calories throughout the day.

Furthermore, as a bodybuilder, you must eat enough protein, which is a bit more than what is recommended for the average person who does not aspire to build muscle.

Can you build muscle with vegan protein?

Yes, but as a bodybuilder, you must consume 1.6–2.2 grams of protein per kg of body weight per day, which is approximately 0.7-1.0 grams per pound of bodyweight.

Your activity level also plays a role in how much protein and calories you need. Furthermore, when you are in the off-season phase, you should have a 10-20% caloric surplus in order to gradually gain muscle mass. Ideally, you want to gain muscle without gaining fat. Now that you know how much protein you need to consume, let’s discuss the benefits and drawbacks of the vegan bodybuilding diet.

The benefits and drawbacks of the vegan bodybuilding diet

One of the biggest challenges for vegan bodybuilders is finding high-quality plant-based sources of protein that will help them reach their muscle-building goals. Although it may be harder to find plant-based sources of high-quality proteins, it is definitely not impossible. In fact, if you plan your diet appropriately based on your bodybuilding goals, you should not have a problem meeting your protein requirements while also achieving optimal health.

Drawbacks of the vegan bodybuilding diet

However, it is important to note that one of the biggest drawbacks of the vegan bodybuilding diet is that you are more likely to become deficient in certain nutrients. For example, when you cut out animal products from your diet, you are more likely to take in less calcium, vitamins B12, omega-3s, iron, zinc, and D. Undoubtedly, being deficient in certain nutrients can be detrimental to your long-term health. Therefore, it is important to pay attention to your intake of the aforementioned nutrients.

Not only that but also the vegan bodybuilding diet is still fairly high in fiber. Unfortunately, too much of a good thing, such as fiber, can also be a bad thing. For example, eating too much fiber can cause stomach pain, bloating, and flatulence.  Some people may also find that the vegan bodybuilding diet is too difficult to maintain while at the same time balancing all the nutrient requirements for optimal health, performance, and muscle growth.

Health benefits of the vegan bodybuilding diet

Despite some initial potential challenges, the vegan bodybuilding diet also presents a number of health benefits. First, studies have shown that those who follow a vegan diet reduce their risk of heart disease. Additionally, vegans often have lower blood pressure as well as lower concentrations of bad cholesterol in their system.

Also, if you are someone who still needs to lose quite a bit of fat or if you are overweight, then a vegan diet will definitely help you achieve that goal.

Not only that, but also some studies have shown that a vegan diet will help reduce your risk of certain cancers. Now that we know some of the benefits and drawbacks of the vegan bodybuilding diet let’s take a closer look at some of the foods you should try.

High vegan protein foods that you should try

Contrary to what some people may think, following a vegan bodybuilding diet does not mean that you have to eat beans, legumes, and tofu for breakfast, lunch, and dinner. Although beans and tofu can become a staple in your bodybuilding diet due to their high protein content, there are other foods that you can try.

First, quinoa and amaranth provide you with high-quality protein. Chia, hemp, sunflower, and flax seeds are good sources of proteins and omega-3s. You can also try some meat substitutes. Meat substitutes often look and feel like meat but are made of plant-based protein sources. There are a number of brands and restaurants that offer meat substitutes.

Additionally, you can have some soy products, such as tempeh, soy protein powder, and soy milk. Soy milk is both delicious and nutritious. Nuts and nut butter are also good sources of protein as well as healthy fats. Another good source of complex carbohydrates and protein is sprouted grain bread. You can also try some vegan protein powder to help supplement your protein intake from foods. Oats can also be a source of protein as well as fiber.

Spirulina is a blue-green alga that is very high in protein and other important nutrients that are important for optimal health. Additionally, you should consider supplementing with vegan-friendly versions of creatine and beta-alanine.

Here is a list of high-protein vegan foods:

1. Tofu and tempeh
2. Lentils and legumes (e.g. chickpeas, black beans, kidney beans)
3. Quinoa
4. Nuts and seeds (e.g. almonds, chia seeds, pumpkin seeds)
5. Peanut butter
6. Soy milk
7. Spirulina
8. Hemp seeds
9. Edamame
10. Green peas
11. Seitan (made from wheat protein)
12. Nutritional yeast
13. Artichokes
14. Whole grain bread and pasta
15. Spinach and kale

Note: It is essential for vegans to combine different sources of protein to ensure they are getting all the essential amino acids their body needs.

According to a study published in 2019 [1], people who consumed a high amount of animal-based protein increased their risk of death from chronic diseases by 23%. However, the Academy of Nutrition and Dietetics states that a well-planned vegetarian or vegan diet can be healthful [1]. It’s important to note that vegans are at risk of developing a vitamin-B12 deficiency, which can have irreversible effects if left untreated [1]. Thus, consuming a balanced and varied diet is recommended to ensure adequate nutrient intake. 

Conclusion

As you can see, a vegan bodybuilding diet has to be carefully planned in order to reduce your risk for nutrient deficiencies. There are many benefits as well as some drawbacks of the vegan diet for bodybuilders. While a vegan diet may help reduce the risk of certain health problems, it can also be a challenge to adhere to and plan.

The good news is that there are many delicious high-protein foods for vegetarians that you can try throughout your bodybuilding journey. The vegan bodybuilding diet will allow you to be creative in the kitchen and try healthy foods that you may not have had before. Therefore, it is possible for you to succeed as a bodybuilder while following a vegan diet.