Building muscle is a goal for everyone who practices bodybuilding, right? Independent of the dietary rules followed by the individual.
“What many do not know is that, for example, vegetarians and vegans have the same ability to gain muscle mass as a non-practitioner of this way of life.”
However, there are certain adjustments in the vegan diet to gain muscle, which result in better results, check them out by reading the article carefully.
CAN VEGANS GAIN MUSCLE MASS?
Firstly, any feeding medium – omnivorous or herbivorous – is able to provide muscle mass gain, provided it is: positive caloric balance, adequate intake of proteins and lipids (fats).
First, the most important is the caloric expenditure positive or caloric surplus, that is, making caloric intake higher than the daily caloric expenditure. For example, you need 2500 calories a day, so gaining muscle mass is required, as per the nutritional literature as a rule, 300 calories more.
Second, in addition to caloric intake, adequate protein intake is required (later on you will find the values in detail), as they are responsible for building muscle tissue and maintaining existing tissue.
Third, ingesting good fats is paramount to steroid hormones (cholesterol) because their intake is directly linked to testosterone levels.
HOW SHOULD VEGAN BE EATEN?
The food should not be monotonous, always repeat the same dishes, it should be flexible, counts on a wide variety of foods, which always allow you to keep it.
A positive point of being a vegan is: with a diversified diet, practically, the daily necessities of necessary vitamins and minerals are consumed, as, vitamin C, potassium, calcium, etc.
In general when preparing your diet, you should follow the following tips:
- Stay in caloric surplus
- Consume about 2 grams of protein per kilogram body
- Consume 4 grams of carbohydrates per kilogram body
- The remainder of the calories will be used for the macronutrient fat. Assuming, for example, that you need 2000 calories, weighing 60 kg, we will have: 60 × 2 = 120 × 4 = 480 calories of protein; 4 × 60 = 240 × 4 = 960 calories of carbohydrates; 480 + 960 = 1440 calories, then we have 560 calories for fat, dividing 560 by 9, we get 62 grams.
Important note: 1 gram of carbohydrate and protein equals 4 calories, 1 gram of fat at 9 calories.
TIPS FOR PRE AND POST WORKOUT MEALS
Making it clear here, there is no specific meal for pre-workout or post-workout, the tips are based on scientific and non-empirical knowledge:
- Before workout: Provide adequate amounts of carbohydrate, allowing energy to be easily used by the body and cells of ATP and significant amounts of proteins to favor protein synthesis, thus avoiding catabolism. Always do this meal about 2 to 1 hour 30 minutes before the workout.
- After workout: A simple blend of carbohydrates and proteins, but why?
- Carbohydrates: During workout the body loses a fraction of muscle glycogen (glucose molecules). Peak insulin (due to carbohydrate intake) will aid in protein synthesis.
- Proteins: are responsible for supplying amino acids, directly, to the muscles that were damaged during the workout session.
EXAMPLES OF PRE AND POST WORKOUT VEGANS
- Pre-workout: 40 grams of oats and 30 grams of roasted peanuts (if you prefer you can use it ground, it gets even better);
- Post-workout 1: 1 banana, 1 apple, 200 ml of water and 30 grams of soy protein (soy protein);
- Post-workout 2: 200 grams of potato and 100 grams of textured soy protein.
MENU FOR VEGAN ATHLETES
- The best carbohydrates are : sweet potatoes, manioc, brown rice, fruits (kiwi, apple, banana and their varieties, papaya) oats and quinoa.
- The proteins are : peas, quinoa, carioca and black beans, tofu, chia seeds, chickpeas and soy, pea and rice based supplements.
- The fats are : coconut oil, peanuts, horse nuts, walnuts, hazelnuts, cashews, pistachios, avocados and olive oil
Important note: Of course there are other foods rich in the three macronutrients mentioned above, however this list is just a north for who is structuring your diet.
VEGAN DIET FOR HYPERTROPHY
200ml of soy milk;
30 grams of peanuts;
2 slices whole wheat bread.
2 bananas silver;
5 Brazil nuts.
40 grams of oats;
30 grams of roasted peanuts.
Salad at will (lettuce, tomato, arugula, broccoli, etc.), 200 grams of brown rice, 100 grams of textured soy protein and 1 cup of orange juice.
Supper or dinner
200ml of soy milk;
60 grams of roasted peanuts;
30 grams of textured soy protein.
DO I NEED TO USE SUPPLEMENTS?
Yes you do. What supplement should I use then? You should use an isolated vitamin B12 or multivitamin supplement (check the label if this vitamin is present) because vitamin B12 is only found in foods of animal origin. The other supplements, for example, proteins are not necessary, but if you can not ingest the adequate amount of proteins, the remaining alternative is the powdered proteins.
OTHER IMPORTANT FACTORS BESIDES DIET, WHICH YOU SHOULD TAKE INTO ACCOUNT
1. Rest : Always try to sleep between 7 and 9 hours, as it is where body repair activities occur, such as repair of muscle fibers that were damaged during workout, cartilage repair, GH release and discard of dead cells;
2. Proper division and volume of workout: The best workout divisions are those that work the muscles twice during the week, thus increase the protein synthesis in the muscles. A good example of division is the upper-lower workout (upper and lower).