Most people think that the only way to build muscles is eating animal proteins and saturated animal fats. You can be build muscles on vegetarian and vegan diet, but it is just a little harder to build your muscles on a plant-based diet.
There is a variety of the high protein plants that will help you build muscles. If you want to gain muscles without eating meat products, you should know a few things.
Vegan bodybuilding diet
Vegan bodybuilders eat a high-protein, nutrient-rich food to provide sufficient energy like bananas, nuts, oatmeal, and whole grain products. Banana is a great energy source. Bananas are also rich in calcium and potassium. Bananas can help release leg and muscle cramps, and they are one of the best foods to eat before and after a workout. Nuts and seeds are also a high-protein food that can be eaten pre- or post-workout.
Besides keeping you full longer, oats are also a great source of energy for your body. Adding some fresh or frozen fruit, nuts or seeds will add more protein into your diet. Whole grain products provide the body with a steady supply of energy throughout your workout. Adding avocados to a plant based diet adds extra protein and nutrients that help you feel full longer.
Vegan bodybuilding health benefits
Dairy products and meat are rich in saturated fatty acids. By reducing intakes of saturated fats from your diet, your health will improve, especially your heart health. Carbs provide the body with energy. An adequate intake of carbohydrates causes destruction of muscle tissues. A plant-based diet (such as vegan diet) can help regulate bowel movements. This diet can also help prevent cancer and other diseases.
Magnesium helps your body absorb calcium, and it is extremely important for your overall health. Nuts and veggies (especially dark leafy vegetables) are the best source of magnesium. Potassium aids your body in balancing fluids and helps your kidneys to work more efficiently. It also helps you remove toxins, and has other health benefits. Some studies have shown that potassium-rich foods have been shown to lower blood pressure.
As we all know by now, proteins are the most important nutrients for bodybuilders. You might be surprised to find out that most Americans consume too many protein from animal sources (red meat) that are bad for your health. Seeds, peas, nuts, oatmeal, whole grain products, soy and lentils are all vegan foods rich in all essential vitamins, minerals and protein needed in a ballanced plant-based diet.
Vegan bodybuilding side effects
You have to put more effort in to be a healthy vegan. Lifestyle change is considered to be the best way to stay healthy while being on a vegan diet. Protein deficiency is a common problem among vegans. If you follow a vegan diet or you just eat dairy products and eggs, and you feel a powerful craving for carbohydrates or sweats that are almost impossible to control, you probably have unstable blood sugar levels caused by protein deficiency.