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How To Build Muscle Following A Vegan lifestyle



How To Build Muscle Following A Vegan lifestyle

The veganism is perceived very skeptical in bodybuilding. The main reason is that for building muscle mass, our body needs proteins. The most known source of protein is meat. Since vegans do not consume or do it partially, animal products building muscle mass is seen as an unreachable task for them. But is it true or is possible to enhance muscle mass only consumer products that are not of animal origin? This is the question go will answer further in this article.

If you decided to be a vegan and want to increase your body muscle mass, know that you are not the only one in this situation. There are many professional bodybuilders who managed to won international bodybuilding competitions following such a lifestyle. A good example is Jim Morris, Mr. Olympia Grand Master, who feel great now at his 60 years.

The Diet of a Vegan Bodybuilder

However, being a vegan bodybuilder is not easy. You will need a more detailed approach to diet since you have to know what are the substitutes for protein from meat. It is quite hard at the beginning, but over a time you will be surprised how good you feel. Protein from meat takes some time to be digested. That’s why it always have to be consumed in moderate portions. It was proved that people who eat meat too frequently have higher risks to develop heart diseases or even some forms of cancer.

Being a vegan you have lower chances to develop such diseases, thus veganism is also associated with healthy life. Whether you a total vegan or do it partially, you have to know that there are products that can easily replace meat. There are three main sources of proteins for vegans:

-Nuts and seeds;



These products have to stay on the basis of each vegan diet. In order to ensure the required amount of protein for building muscle, vegan bodybuilders are advised to mix at least two of these products at every meal over the day. Soya, whey protein, and yeast are other great sources of protein for a vegan. Yeast can be bought from your local health food store, while soya can be reached in different ways: powder, entire, etc.

Do not forget to fill your diet with a lot of fresh vegetables and fruits. Especially important for vegans is to consume fruits rich in vitamin C, which allows for a better non-heme iron absorption found in vegetables. People who eat meat have not such problem since meat contain a heme iron which is quickly absorbed by the human body.

In the regard of how many meals per day a vegan should have then the answer is pretty much as in case of meat eaters: 6, up to 8 meals throughout the whole day. Four big meals and 3-4 snakes are enough to provide your body with nutrients necessary for muscle building and energy. Having enough energy means productive workouts. And in turn bigger muscle mass.

Make it a rule to eat something at every two hours. Choose healthy food, otherwise, you will just gain weight. A shake after working out gives your body the nutrients it needs for a faster recovery.

As important as food is the water intake. Make sure your body is well hydrated over the day. Remember the rule of those 8 glasses of water per day and stick to it. You can drink more, but never less than this. Since a well hydrated body is full of energy and you need so much for your workouts.

Supplements for Vegan Bodybuilders

Supplements for Vegan Bodybuilders

Supplementation, as in the case of meat eaters, is necessary for building muscle mass. Creatine is a good supplement that proved to be very effective for boosting muscle mass. Anabolic steroids are also an alternative that brings great results within weeks. It depends on your goal whether or not you will choose to use some of these forms of supplementation.

Click Here to Check Price of Creatine

What you have to know is that every bodybuilder, vegan or not, sometimes make use of them to achieve better results. But you have to be educated about their proper usage to avoid unwanted side effects. Aside from diet and supplementation, there are other factors that influence the easiness you gain muscle mass. Genetics is the most important of them. If you are not gifted by nature with the muscular body than your efforts will not give you the wanted results.

It is about your body limits. But this doesn’t mean it is impossible. You just to work harder, follow a sensible diet and over time you will reach your goals. Your metabolism and recovery rate are other details that also can cumber the muscle building process. A slow metabolism makes you burn less calorie and gain weight.

There are numerous ways to fasten it, and you have to take them in consideration for melting away unwanted weight. The time you need for recovery is also important for building muscle mass. The more days you need for recovery, the less day you can dedicate to training. Two-three workouts per week are enough for most of us. If you can not follow such a schedule because of fatigue or muscle pain then you have to revise the whole training routine.

Must Read: How to Beat Fatigue

Workout Routine for Vegan Bodybuilders

What Your Goal Should Be?

In the regard of training routine, then there are no major differences. You are free to choose the training split that works better for you. Just keep in mind the only way to add muscle mass is weight training. Begin with smaller weight and gradually increase it. Doing so will keep you away from injuries.

Focus on compounds, free weights or body weights exercises, and let the isolation movements for later. The advantage of basic exercises is that during them are worked the biggest group of muscles of the body which is really good. While isolation concentrates on small muscles, most of them being involved in work during compounds movements.

Must Read: Free Workout Routine: This is What You Have To Know

 To sum up, building muscle mass while following a vegan lifestyle is possible. You just need a more careful approach to diet. Protein from products of animal origin would be replaced with nuts, seeds, vegetables, cereals, soya, whey protein, and yeast. the best would be to combine two or more of these products at any meal over the day. Follow 6-8 meals per day routine reach on healthy foods, and totally avoid junk food.

Being vegan or not, such factors as genetics, metabolism and recovery rate directly influence the speed you are packing on muscle mass. Keep this mind when establishing goals to be achieved. This will help you to stay realistic and optimistic about your potential muscle mass gains.

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