Cutting Diet Plan For Female Vegetarian – You know, like oil and water. . . toothpaste and coffee. . . Apple and Microsoft. . . anathema.
This is because vegan bodybuilding diets are easier to mess up than the traditional omnivorous approach, and if you don’t understand and address the disadvantages and limitations of the vegan diet in the context of bodybuilding, you will get disappointing results.
Cutting Diet Plan For Female Vegetarian
However, if you do and plan and adjust accordingly, you will have no problem building muscle, losing fat, and getting strong.
Day Healthy Meal Plan (march 6 12)
Table of Contents What is a Vegan Bodybuilding Diet? How to Make a Vegan Bodybuilding Diet Work for You1. Determine your daily calories.2. Eat a high-protein diet.3. Eat high-leucine foods. 4. Eat enough fat and make up your calories with carbohydrates. 5. Take the right supplements. A Quick Word About Soy Protein Sample Vegan Bodybuilding Meal Plan
The goal of any bodybuilding diet is to feed the body the nutrients it needs to maximize muscle growth and minimize fat gain. Since protein is the most important macronutrient for muscle growth, bodybuilding diets tend to include lots of high-protein foods, such as meat, fish, eggs, and dairy.
A vegan bodybuilding diet is very similar, only instead of containing many high protein foods from animal sources, it contains many high protein foods from plant sources.
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Best Diet Books 2023: From Keto To Paleo & Vegan, All The Weight Loss Inspiration You Need
Follow these five science-based tips, however, and you’ll avoid all the pitfalls associated with building muscle as a vegan.
There are many different ways to find this out, but the easiest way is to enter your stats and goal into the Legion Calorie Calculator.
All you have to do is enter your gender, weight, height, age, activity level and goal (“Lose fat,” “Build lean muscle,” or “Maintain the same weight”), and the calculator will estimate . . .
(And if you want even more specific advice on how many calories, how much of each macronutrient, and what foods you should be eating to reach your health and fitness goals, take the Legion Diet Quiz.)
How To Meal Prep For Weight Loss {+ Diet Plan}
Dozens of well-designed, peer-reviewed studies have shown beyond doubt that a high-protein diet is better for building (or maintaining) muscle and losing fat than a low-protein diet.
Unfortunately, this is where many vegans die on the vine, because despite what vegans often preach, vegetables are not a good source of protein.
Not only that, but the protein found in plants is not absorbed by the body as well as protein from animal sources.
This double whammy is one of the main reasons why vegan protein sources are not as effective for building muscle as animal protein sources.
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One way to help bridge the gap is to eat more protein on a vegan bodybuilding diet than you would on an omnivorous bodybuilding diet.
Getting enough total protein is only one piece of the vegan protein puzzle—you also need to eat foods high in the essential amino acid leucine.
Leucine directly stimulates protein synthesis by activating an enzyme responsible for muscle growth known as the mammalian target of rapamycin, or mTOR.
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This is why research shows that the leucine content of a meal directly affects the amount of protein synthesis that occurs as a result.
Calorie Meal Plan High Protein
This is the other big reason why vegan protein sources are inferior to animal protein sources for building muscle: they tend to be low in leucine and other essential amino acids.
Here’s what 275 calories of each (4 ounces of steak vs. just over 9 cups of broccoli) will get you in terms of essential amino acids:
The best solution to this problem is to eat lots of vegan foods that are both high in easily absorbed protein, and high in leucine, such as . . .
Setting up your vegan macros for building muscle isn’t just about protein—you also need to eat enough fat and carbs.
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Fat: Eat about 0.3 grams of fat per pound of body weight per day. It’s enough to support overall health and well-being, but not so much that you have to unnecessarily reduce protein and carbohydrate intake to stay within your calorie limits.
Once you know that a gram of protein and carbs both contain about 4 calories, and a gram of fat contains about 9, figuring out your carbs is pretty easy. All you have to do is . . .
I weigh about 190 pounds and my TDEE is about 2,700 calories, which is about what I eat every day to maintain my weight and body composition.
I need to eat about 190 grams of protein and 60 grams of fat per day, and here’s how I figure out my carbs:
Vegan Meal Plan: 14 Day Menu (1400 Calorie)
(And again, if you’re feeling confused about how many calories, how much of each macronutrient, and what foods you should be eating to reach your goals, take the Legion Diet Quiz to learn exactly which diet is right for you.)
How many calories should you eat? What about “macros?” What foods should you eat? Take our 60-second quiz to get science-based answers to these questions and more.
It is not uncommon for people following a vegan diet to be deficient in certain vitamins and minerals such as . . .
You’ve probably also heard that these common deficiencies among vegans can be avoided by simply adding certain foods to your diet.
How To Lose Weight On A Plant Based, Vegan Diet
For example, the calcium in some vegetables is not as bioavailable as the calcium in dairy products (and in any case, multiple servings of vegetables are needed to equal a single serving of dairy).
Many plant sources of iron and zinc are also inferior to animal sources and must be consumed in large quantities.
Omega-3 fatty acids are mainly found in animal products, and the main vegan source of this essential type of fat is alpha-linolenic acid, which is poorly absorbed by the body.
All of this means that you have two options if you want to optimize your health and performance on a vegan diet:
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Personally, I’d go with number two because it’s easy and fairly cheap, but if you’re a die-hard anti-supplement guy or gal, you’ll need to spend extra time in your meal planning to ensure you’re getting adequate amounts of the very essential nutrients that your body needs.
The other supplement that is definitely worth including in your vegan bodybuilding diet plan is plant-based protein powder.
There are a zillion different plant-based protein powders on the market these days, with some of the most popular options being soy, hemp, pea, rice, and quinoa protein powder.
Instead of going into the pros and cons of each, I’ll cut to the chase: the best plant-based protein powder for muscle building is a blend of rice and peas.
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Not only are rice and pea mixes easily digested, they contain large amounts of the essential amino acids leucine, isoleucine, and valine which make them particularly good for muscle building.
So it’s not surprising that research shows that a mixture of pea and rice protein is about as effective as whey protein at building muscle.
If you want a high-protein, all-natural and nutritionally fortified plant protein powder that’s also fun to drink, check out Legion’s 100% natural plant-based protein powder, Plant+.
It’s an all-around good source of protein for building muscle, but it’s also a source of ongoing controversy.
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Some studies show that regular consumption of soy foods has feminine effects in men. . . Other research shows that it does nothing to change male hormone levels. . . And still other studies show it helps normalize estrogen levels by suppressing or increasing production as needed.
So it’s hard to say for sure whether or not soy-based products are a good addition to your vegan bodybuilding meal plan.
What we do know is that the effects can vary depending on the presence or absence of certain gut bacteria. These bacteria, which are present in 30 to 50% of people, metabolize an isoflavone in soy called daidzein into an estrogen-like hormone called equol that causes testosterone levels to drop and estrogen levels to rise. . . at least in men.
For women, research suggests that it is less likely to negatively affect hormones regardless of equol production, so there is no cause for concern here.
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That said, why not opt for something else when there are so many other sources of plant-based protein available?
If you want to learn more about the best protein sources for vegan muscle building, check out this article:
. . . and it’s yours for free. Take our 60-second quiz and learn exactly how many calories you should be eating, what your “macros” should be, what foods are best for you, and more.
At this point, you probably want to see some well-planned vegan bodybuilding meals, so here are a few we’ve made for our custom meal plan clients.
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As you can see, with a little work and creativity, you can hit your macros while avoiding all animal products.
Mike Matthews is the founder of Legion as well as the author of several award-winning fitness books, including Bigger Leaner Stronger, Muscle for Life, and The
