Posted 2023-04-10
The most important factor for achieving weight loss or weight gain is still energy balance - how many calories you consume compared to how many you burn through exercise and daily activities. For vegan bodybuilders, protein is a key nutrient that cannot be overlooked. Protein is made up of amino acids, which are essential for muscle growth. Since some amino acids cannot be produced by the body, it is important to consume enough high-quality protein sources that contain all 9 essential amino acids.
Foods containing complete protein sources include:
Quinoa
Buckwheat
Soy
Rice
Beans
Ezekiel bread
Seitan
It's worth noting that some complete protein sources also contain a high amount of carbohydrates. This is particularly relevant if you're aiming for a low body fat percentage for a competition, as the number of calories you consume is crucial. In such cases, incorporating protein powder into your diet can be helpful, as it usually means fewer carbs and calories.
Foods that contain omega 3 fatty acids are:
Flaxseeds
Chia seeds
Hemp seeds
Leafy greens
Seaweeds
Beans
Undoubtedly, the foods mentioned above are healthy and can have a positive impact on your results. However, what is not discussed enough, especially for vegetarian bodybuilders who require an adequate amount of Omega 3 in their diet, is the appropriate dosage. All of these sources undergo a conversion process in the body to become "bioavailable," meaning the body converts them into a usable form. Unfortunately, the conversion process is slow, so even though the amount of Omega 3 may seem sufficient, the body does not receive enough of what it requires, especially if you have a daily calorie deficit. A practical solution to this is to supplement with Omega 3 from algae, such as Vegan Liquid Omega. This type of Omega 3 is similar to fish oil but without the ethical concerns and is better absorbed by the body.
A vegan diet typically consists of a significant proportion of vegetables, starches, and grains, all of which contain carbohydrates. Vegetables generally contain fewer carbohydrates than grains and starches. Although not all refined foods are unhealthy, it might be beneficial for vegan bodybuilding to consume most of their carbohydrates from less-refined foods. These foods typically have higher levels of vitamins and minerals, which can positively affect performance.
Sports and Veganism?
If you have recently made the decision to adopt a vegan diet and lifestyle, you may be wondering if you can still achieve your fitness goals. This is especially true for athletes and bodybuilders who rely on a diet that is rich in protein and other nutrients to build and maintain muscle. While the basic rules for building muscle remain the same, vegan bodybuilders may need to put in extra effort to ensure that they are getting enough of the right nutrients.The most important factor for achieving weight loss or weight gain is still energy balance - how many calories you consume compared to how many you burn through exercise and daily activities. For vegan bodybuilders, protein is a key nutrient that cannot be overlooked. Protein is made up of amino acids, which are essential for muscle growth. Since some amino acids cannot be produced by the body, it is important to consume enough high-quality protein sources that contain all 9 essential amino acids.
Protein sources for vegan bodybuilding:
Not all protein sources are created equal, so vegan bodybuilders need to pay close attention to the protein sources in their diet. It may be necessary to supplement meals with a vegan protein blend, soy protein isolate, or pea protein isolate to ensure that you are getting enough of the right kind of protein. Aim to consume between 2.0 and 2.4 grams of protein per kilogram of body weight each day to support muscle growth and maintenance.Foods containing complete protein sources include:
Quinoa
Buckwheat
Soy
Rice
Beans
Ezekiel bread
Seitan
It's worth noting that some complete protein sources also contain a high amount of carbohydrates. This is particularly relevant if you're aiming for a low body fat percentage for a competition, as the number of calories you consume is crucial. In such cases, incorporating protein powder into your diet can be helpful, as it usually means fewer carbs and calories.
Dietary fats for vegan bodybuilding:
Similar to protein, not all fats are created equal. Essential fatty acids like omega-3 and omega-6 are crucial for the body, and since they can't be produced by the body, they must come from the diet. Omega-6 is relatively easy to obtain through food, but getting enough omega-3 can be more challenging, especially for vegans. As bodybuilding is a demanding sport, omega-3s can aid in muscle tissue repair and reduce inflammation. It's important to keep in mind that dietary fats can be stored in the body, so even if the source is healthy, the amount consumed needs to be monitored.Foods that contain omega 3 fatty acids are:
Flaxseeds
Chia seeds
Hemp seeds
Leafy greens
Seaweeds
Beans
Undoubtedly, the foods mentioned above are healthy and can have a positive impact on your results. However, what is not discussed enough, especially for vegetarian bodybuilders who require an adequate amount of Omega 3 in their diet, is the appropriate dosage. All of these sources undergo a conversion process in the body to become "bioavailable," meaning the body converts them into a usable form. Unfortunately, the conversion process is slow, so even though the amount of Omega 3 may seem sufficient, the body does not receive enough of what it requires, especially if you have a daily calorie deficit. A practical solution to this is to supplement with Omega 3 from algae, such as Vegan Liquid Omega. This type of Omega 3 is similar to fish oil but without the ethical concerns and is better absorbed by the body.