Veganism has seen a huge worldwide growth over the past few years, even in the world of bodybuilding. This article on Vegan Bodybuilding Meal Prep, will show you how you can make gains with zero animal products.
The growing number of vegans is especially true in the USA. Over the past three years alone studies have shown a 600% increase in people who identify as vegan.
There are a number of reasons as to why someone would make the lifestyle switch. These include:
– Animal rights beliefs
– Environmental concerns
– Dietary issues
– Potential health benefits
– Potential sporting benefits
But, how the hell on Hulk Hogan’s green earth does eating plants all day transfer to bodybuilding? Do these puny protein deficient weaklings even have the ability build any kind of muscle?
Apparently, it’s not too complicated with a little know how, hard work and time spent in the iron house. Just ask these guys…
Today more and more athletes seem to be turning plant based eating and pulling in the veGAINS. These include endurance runners, pro football players and even NBA stars.
There has also been a surge in the amount of dudes working hard to build meat free muscle. Here’s five vegan bodybuilders currently changing the game with their animal-free approach to eating:
– IFBB Pro Bodybuilder
– Online Fitness Coach
– Vegan Since 2015
– Never eaten meat – ever.
– Professional Bodybuilder
– Fitness Model
– Known as the ‘Vegan Bodybuilder’
– Vegan since 1998
– Leading voice in the plant based athlete movement
– Multi Sport Athlete
– Competitive Bodybuilder
– Competes in 10+ endurance races per year
– Personal Trainer
– YouTube Star
– Social Media Personality
Building Meat Free Muscle
Put down your same old brown rice, chicken breast and broccoli for just one moment, bro. Let’s take a look inside this modern plant based phenomenon with something us gym rats can all relate to…
Nah, not the mind tingling sensation of one too many morning scoops of pre-workout. We’re talking meal prep.
Just like with any meat-based bodybuilding diet, plant based athletes must also focus on hitting their macro needs.
We’re taking healthy whole food carbs, fats and proteins. The latter being the most controversial and conversational part of a vegans diet.
That’s because there’s two ‘P’s that’re essential for maximum muscle growth – Protein and Progressive Overload.
Without an effective amount of either, it’ll be hard for any bro to reach his lean mass building potential.
So, let’s talk plant based proteins.
People can indeed get their RDA of protein and the rest of it from plant based sources. That’s a fact.
Hell, just ask Torre Washington, who in the documentary movie From The Ground Up tells the haters; “Do I look like I’m not getting any protein?”
However, due to plants not being the most commonly used source of aminos, many of us are uneducated on how to use them for muscle development.
It’s just not your usual gym activity to talk about tofu and tempeh. Unless that’s the weird name of some new hot chick.
Fortunately we live in a world full of information and the sharing of ideas via the internet. Especially via visually driven social media platforms like Instagram, where many physique models like to hang out.
Getting the most bang for your buck(wheat)
As with animal products, not all vegan protein sources are created equal. Some like Hemp Quinoa and Soy pack a serious protein punch. Others however, just down right suck in comparison.
The healthiest approach any vegan bodybuilder can adopt is the consumption of wholefoods over refined products. Just because you’re now ‘plant based’ doesn’t mean you can eat all the Oreo’s in the store.
So, when it comes to protein, think beans, grains and pulses over highly processed supplement bars or sugary sports drinks.
It’s all about bagging enough of the essential macros, without overdoing it on any unnecessary junk or preservatives. Essentially meaning you get the most bang for your dietary calorie buck.
For example, Torre Washington’s three main protein sources are; beans (tofu and tempeh), lentils, and seitan. All of which are easily available foods, that’re rich in muscle building aminos and low in nasty bullsh*t.
Here’s some of the most commonly consumed plant based proteins:
|Source||Protein per 100g|
|Soya Protein Isolate||88g|
Grams for gains
|Isoleucine||Helps body produce iron carrying haemoglobin|
|Leucine||Stimulates lean muscle growth|
|Lysine||Essential for muscle repair|
|Phenylalanine||Turns into tyrosine which plays a part in making proteins and thyroid hormones|
|Methionine||Contains sulphur to help healing
Key role in muscle growth
|Tryptophan||Turns into serotonin|
|Threonine||Helps the immune system|
|Histidine||Is important for brain health and neurotransmitters
Produces red and white blood cells
|Valine||Important for optimal muscle repair and growth|
As a bodybuilder, your first port of call should be to consume all nine essential amino acids. Not six, or seven or sometimes five – they’re called essential for a reason!
|Sweet Potato||Table Sugar|
|Beans and lentils||Glucose|
Refined Vs. Unrefined
|Beans and legumes||White Rice|
|Whole Grains||White Bread|
|Breakfast||Breakfast Smoothie||1 scoop of Plantbased Protein
1/2 cup of oats
1 tbs of nut butter
1 ripe banana
1tsp of milled flax seeds
|Mid-Morning Snack||Post-Workout Recovery Smoothie Bowl||1 scoop of plant based protein
Handful of frozen berries
1 cup of frozen acai
1/2 cup of
1 Tbsp of Almond Butter
45g chopped Walnuts
|Lunch||Black Bean Bowl||1 cup of curried green lentils
1 cup of spiced baked tofu
1/2 cup of steamed broccoli
1 cup of steamed greens
|Mid-Afternoon Snack||Peanut Butter Stacked Rice Cakes and Protein Shake||2x Rice cakes covered in 100% peanut butter
1/2 tsp chia seeds sprinkled on top
1 scoop of plant based protein with almond milk
|Dinner||Smoky Tempeh and Spicy Sweet Potato Plate||90g of grilled tempeh marinated in paprika and liquid smoke
90g of sweet potato chunks tossed in spices, wrapped in foil and baked in the oven
60g of chopped kale sauted in garlic with 50g mushroom and 1 tsp of coconut oil
1 cup of mixed quinoa with drizzle of lemon juice
|Evening-Snack||Night time oatmeal with nut milk, protein power and fresh berries||2/3 cup of oatmeal
1+1/3 cup of almond milk
1 tsp of chia seeds
Handful of blueberries and raspberries
1/2 cup of honeydew lemon
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