Back in our primary education, we have been educated
about the basic food groups. Our instructors highly emphasized that if we want
to build our muscles, we have to eat lots of proteins; mainly chicken, pork,
and beef. However, is it possible for vegans to build up their muscles? The
answer to that question would be YES, through vegetarian body building diet.
What is Vegetarian Bodybuilding Diet?
A lot of athletes have successfully bulk up their
muscles while maintaining their vegetarian bodybuilding diet.
If you look at some of the animals carefully, you will notice that the
horse, cow, gorillas, and oxen do not necessarily eat meat to build up their
muscle.
Increase your calorie intake
Creating a vegetarian bodybuilding diet plan that consists mainly of plants
that will help you with your daily exercise routine is no different from
creating a normal plan. However, you
need to increase your calorie intake.
The daily intake of the calorie should be higher than the amount of
energy you burned during your exercise and the metabolism process. The basic source of nutrition would be fruits,
vegetables, nuts, beans, and whole grains. Since you are not using meat to build
your muscle, you will have to undergo rigorous training consistently until you
start to notice some changes in your muscle mass.
Protein
Meat is a good source of protein and fruits and
vegetable is a good source of vitamins and minerals; however, plants can also
provide us with a supply of protein.
Whole plants contain a portion of protein and eating a large amount of
them will allow you to gain the proper level of protein needed to bulk up your
muscle. Make sure to add this in your
So the next question would be; how much protein you
would need to speed up the bulking of muscle.
To build your muscle, you will have to increase the intake of plants
rich in protein such as seeds, beans, whole grains, and nuts. Consuming more than the average amount
would be essential to increase muscle mass.
For example, a non-vegan bodybuilder that weighs around 200 lbs will
require 200 grams of protein. He will
then divide this protein into the number of meals per day. If you are a vegan bodybuilder you need to
consume higher than 200 grams of protein.
Carbohydrates
To support you from your intense training, you will
have to increase your carbohydrates.
Potatoes and brown rice would be the best source of carbohydrates. Do
not worry about gaining too many fats out of this. If you are someone who wants to add more
muscle mass, more is better. If you want
to eat sweets and desserts, it is highly recommended to reserve that after leg
days.
So in case you are a vegetarian and you want to build your muscles, you should try this vegetarian bodybuilding diet guide in creating a meal plan and routine that will work best for you. Give it a shot and we are sure that you are at a nice start of gaining your muscle.
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