The macronutrients within your diet are the main energy providers, and the amount of energy required depends on your exercise regime, exercise efficiency, gender, genetics, and non-exercise habits. That is, you need to consume more calories than you metabolically burn during and after exercise. To build muscle mass with vegan macros, you have to pay special attention to calorie intake. Vegan diets in particular tend to be low in calories for obvious reasons (e.g. Vegan bodybuilders can still build muscular bodies without question, but they will have the hardest time building size. The main points are to consume enough calories and protein and assess any deficiencies in order to build muscle successfully.įor instance, it’s easier to build more muscle mass from a lacto-ovo vegetarian bodybuilding meal plan than a vegan one. Egg protein offers substantial nutritional benefits (dairy, not so much). It is important for vegetarian bodybuilders to be aware of their respective challenges. These two are technically not vegetarian, but I still consider them part of the “family”:Įach sub-group has its own unique challenges to build muscle mass. Lacto-ovo Vegetarians (diary and eggs are permitted).Consider these four different variations of vegetarianism: What foods should be consumed to gain muscle mass?Ĭan Muscle Be Gained via a Vegetarian Bodybuilding Diet?.Can you build muscle from a whole food plant-based diet?.Therefore, I will address the following concerns/questions:
Nevertheless, many bodybuilders hesitate in making this positive lifestyle switch because they have been misinformed, and old paradigms take a while to shift. Plant-based nutrition clearly has long-term health benefits compared to consuming meat the way traditional bodybuilders do. If you eat enough of the right calories and protein, train hard, and get enough sleep, you will build muscle as a vegetarian or vegan. It’s a myth that you can’t get your macros in a vegan bodybuilding diet.
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