Plant based nutrition enhances overall health. Health conscious people embrace vegan lifestyle, which is also beneficial to animals and environment. Vegetarians can also build lean muscles just like meat-eaters. For example, oxen, gorillas, and horses are powerful herbivorous animals. They display that meat is not necessary to grow strong and lean. Read http://steroidsfax.com/ for info about vegan diet plan.
Vegetarian athletes will just need to plan a mass-gaining diet.
- For building muscles take in more calorie from whole grains, beans, nuts, vegetables and fruits
- Plan muscle building through hard gym training and sufficient recovery
- Be persistent and diligently follow the diet and workout schedules
- Remember to attain great physique you need time, patience and dedication
Consider protein supply
A vegan bodybuilder can fulfill protein needs from plant based food. They need to eat more protein rich foods like whole grains, nuts, seeds, and beans. The amount of protein level will depend on your body weight. For hard training bodybuilding program, you need one gm per pound of bodyweight.
Actually, this level is more but you are making effort to gain mass via intense training. In addition, you need to monitor your calorie and protein intake. Calculate your protein necessity level and roughly takes it 5 to 6 times a day or you can add it to your five meals. You can even use ready to use Soy protein, Pea protein and Hemp protein, which are rich in protein, low in fat, cholesterol-free, loaded with Omega-3, fiber, iron and magnesium. You got lot to select but do a little groundwork.
Determine fats level
Fat is vital for variety of body functions like hormone production. It is also a nutrient that converts into pounds easily. You can add seeds, nuts, and avocados to maintain fat level up to 0.5 gm/pound of weight body.
Plan carbs
Carbs is the necessary body fuel, especially for intense workouts. Plan your daily calorie of carbs from whole grains, brown rice, oatmeal, fruit, vegetables, and sweet potatoes. Processed carbs can be saved for occasional cheat meals after hard leg workouts.
Eat balanced Food
If you are a vegetarian, who consumes quinoa, brown rice, potatoes, beans & lentils legumes, seeds nuts, avocados and nut butter then it is a good way to build lean muscles.
Alternatively, if a vegetarian athlete feasts on salad, fresh fruit, and vegetable based items then they will surely not be able to fulfill their macro needs. Therefore, pair vegetable with healthy fat and protein, which offers a well-balanced nutrition, your body needs.
Take care of deficiencies
Vegetarian people undoubtedly suffer from micronutrient deficiencies. It can affect your well-being and health. You will need to keep an eye on four nutrients like –
- Iron – Consider supplementation in form of leafy greens, dried peas, artichokes, dried fruits and beans & lentils.
- Calcium – Dairy rich foods are loaded with dietary calcium. Include leaf, greens, broccoli, kale, almonds supplementation to suit your nutritional needs.
- Zinc – Zinc deficiency affects motor skills to cognitive power to testosterone level. Vegetarians need to consume natural zinc resources like sesame seeds, pumpkin seeds, oatmeal, nuts, and almonds.
- B12 – B12 available in plant foods are not absorbable like available from animal based foods. Therefore healthy vegans miss out this but can seek supplements including B12.