Skip to main content

Vegan Muscle Building


Vegan Muscle Building

     I spend about half of every year as a vegan.  In other words, for about half of the year I never eat meat or any form of dairy—milk, eggs, cheese, butter, etc.  I don’t do this because I necessarily feel it’s the healthiest way to eat—although I must admit that my blood pressure, cholesterol levels, triglycerides do improve while eating this way—or because I think it’s a good way to build muscle.  I do it for religious reasons.  A few years ago, I converted to Orthodox Christianity.  Part of being Orthodox is living an ascetical life, and that ascetical life includes “fasting”, i.e. abstaining from meat and dairy.  Orthodox do this on every Wednesday and Friday throughout the entire year as well as 40 days before Christmas (the Nativity fast, sometimes called Advent), 40 days before Easter (Lent), and there are a few other fasts of a few weeks duration scattered here and there throughout the liturgical calendar—Dormition fast, Apostles’ fast, to name a couple.
     I am not going to get into the “religious” reasons for fasting from an Orthodox perspective, but if you find it interesting, here’s a link to a wonderful (and short) article written by Father Stephen Freeman entitled “The Nativity Fast.”  No, the purpose of this article is to explain some of the benefits and some of the problems I have found with eating vegan from a power training/muscle building perspective; and to explain how I believe you can best build muscle and strength while on a vegan diet.
     First off, let me dispel a common myth: that you can’t get bigger and stronger on a vegan diet.  I can say, without a doubt, that’s a load of crap.  The truth is simply that it’s often harder to get big and strong on a vegan diet because you have to make better choices; primarily you have to ensure that you are getting an adequate amount of protein from your diet, as well as enough fat.
     The most common problem with eating vegan—even for those who aren’t hard-training athletes—is the lack of protein, and enough protein that has a full array of amino acids.  When you are eating meat and dairy, it’s incredibly easy to get adequate protein with a good amino acid profile, but when eating vegan you have to make the right choices.
     One of the common pitfalls—probably the pitfall—with vegan bodybuilding is to simply get all of your protein from protein shakes—there are numerous vegan protein powders and meal replacements on the market.  You will always build more muscle and strength (not to mention be healthier) when eating whole foods than when using supplements.  This is the same whether you choose to go vegan or not.
     The following foods are some of my favorite whole food protein sources when eating vegan:
  • Beans: I prefer black, pinto, and kidney beans.  One cup of any of these beans packs approximately 15 grams of protein.
  • Hemp seeds
  • Nut butter: This doesn’t have to just be peanut butter.  Almond butter and cashew butter are also particularly good—almond butter’s my favorite.
  • Veggies: Yes, you read that correctly—a lot of vegetables have more protein than you realize.  Spinach, kale, and peas are some of my usual choices.  (Maybe Popeye wasn’t that wrong after all!)
  • Tofu: Tofu is popular among most vegans because not only does it have a good deal of protein but it’s also quite cheap.  It does help, however, if you know how to cook with it.  Luckily for me, my wife makes some tasty tofu dishes, which means this will always be high on my list.
  • Lentils:  You can do a lot with lentils, including make some kick-ass veggie burgers (another thing my wife does well).  And the great thing about lentils is that they are higher in protein the rest of the stuff on this list.  One cup packs about 18 grams of protein!
     If you still need additional protein after eating several whole-food meals each day—I think the ol’ standby of 1 gram of protein per pound of bodyweight each day is still a good rule to start with—then, by all means, supplement your diet with a protein shake.  I prefer a rice protein powder to other forms of vegan protein, but that’s simply a personal taste, it doesn’t have anything to do with the quality of the protein necessarily.  And my favorite powder is Sun Warrior vanilla-flavored rice protein.  And as far as meal replacements go, I like the Raw Meal brand meal replacement.
     The one thing I would not recommend supplementing your diet with is soy protein of any sort.  Although the jury may still be out—soy protein definitely has its defenders as well as its detractors—I think there’s enough evidence that soy raises estrogen levels and inhibits proper thyroid function that I would stay the heck away from it.
     The second thing that you need to make sure you get enough of is fat.  A lot of people mistakenly believe that they get a lot of their energy from carbohydrates, but I don’t think that’s necessarily true.  While I don’t have the “science” to back it up, I find that my energy levels are much better when on a higher fat diet.  I personally like to get around 30-40% of my daily caloric intake from fat.  I’m not the only vegan lifter, by the way, to say such a thing.  Here’s what Mike Mahler—a kick-ass writer, strength trainer, and vegan has to say about getting enough fat in your diet:
     “Fat is a great source of energy and lasts much longer than carbohydrates. When I do not have enough fat in my diet, my energy and mood go down the drain. Fat fuel is what works best for me. You will have to experiment to see what works best for you.
     “Without enough fat in your diet, your skin will dry up, your energy will plummet, and you will look like death. Getting 20-40% or more of your calories from fat is a good way to go. Load up on healthy fats such as: Hempseed olive oil, almonds, walnuts, marine algae DHA, pecans, almond butter, and avocadoes.”[1]
     As far as macronutrient percentages throughout the day goes, I don’t think you can go wrong with 40% fat, 30% protein, and 30% carbohydrates.  Make sure that your carbs are from good sources.  I like to get my carbs from a combination of an array of fruits, veggies, and whole grains—whole-wheat bread, whole-wheat pasta, and brown rice primarily.
     When attempting to build muscle on a vegan diet, be sure that you are consuming enough calories on a daily basis.  If you are trying to build muscle and burn fat (or at least burn fat and retain muscle), consume approximately 10 times your bodyweight in calories each day.  If you want to gain muscle while still keeping your bodyfat relatively low, then 12 times your bodyweight in calories daily should be adequate.  And if you’re trying to gain as much muscle as possible (while still not gaining much fat), then consume about 15 times your bodyweight each day.
Personal Experiences with Eating Vegan
     Before I get too much further into this discussion, let me say this right from the start: When I eat vegan for extended periods of time, I feel great, however I often lose weight—muscle, fat, and water.  Before Christmas and before Easter, for instance, I spend these 40 days of “fasting” by training less and by eating very little some days.  However, as soon as I get off the fast, I gain a lot of muscle—and fast!  It’s nothing for me to gain 10 to 15 pounds the two weeks after Christmas or Easter.  The combination of doubling—maybe even tripling—my caloric intake and training on an almost daily basis does wonders for my mass gains.
     Which brings up the point that perhaps this kind of eating is beneficial even for those of you who have no interest in “fasting” for religious reasons, but would like to do it in order to see “quick” gains afterward.  Perhaps even “micro-cycles” of such vegan fasting would be highly productive for building muscle during the course of a week—3 days of vegan fasting followed by 4 days of high-caloric intake.  Of course, you wouldn’t have to resort to eating meat or dairy during the 4 high calorie days, either.  You could simply increase the amount of protein and total calories consumed during the 4-day intervals.
     The other times when I eat vegan apart from Advent and Lent, I never lose muscle or am adversely affected by the lack of animal proteins.  During these days—Wednesday and Friday of each week, and the other, shorter, fasts throughout the year—I always maintain my muscle mass and my strength by applying the principle discussed above.

***

If you enjoyed this article, then here's an additional resource that you may want to check out:

http://www.massgainsource.com/how-to-gain-muscle-bodybuilding-tips/

It's from Integral Strength's new friends at "Mass Gain Source".  If you want to check out their main page, you can also click their link on our sidebar!



[1]Making the Vegan Diet Work” by Mike Mahler, from his online magazine, Aggressive Strength.

Comments

  1. One of the basic principles of AL is to never be consistent with your diet and liek you I find myself going totally ZERO on meat and literally on a "starving" state.
    http://aboutlifting.com/the-body-doesnt-love-what-it-receives-how-to-shock-your-muscles-into-growth-with-diet-and-deprivation-periods/

    That is why I agree with what you said that basically one will see great progress with having a vegan diet once in a while.

    Just to add Virgin Coconut Oil is really great source of energy and is also a great anti-catabolic agent.
    I even spray some to hot rice which makes my meal smell like heaven.

    ReplyDelete
  2. Seems like you've done a lot research before writing this post. Good effort keep up the great work!

    http://foodformusclebuilding.blogspot.com/

    ReplyDelete
  3. Whoa!! Seems like a religious piece of work to me! But no doubt it's really informative for all those out there who're looking for ways to switch towards a healthy diet and tone up their bodies. Infact today I had been looking for some ways to cut down fats and get ripped. I'd like to appreciate your efforts a lot and I hope to see further work from you.

    ReplyDelete

Post a Comment

Feel free to leave us some feedback on the article or any topics you would like us to cover in the future! Much Appreciated!

Popular posts from this blog

Get Big Quick

       If you have been involved in the iron game for even a little while, you probably know most of the “get big advice.”   Stuff such as “eat a lot of protein and calories,” “train heavy on the big lifts,” “get plenty of rest and recovery,” and other such “basic” advice can be found in any number of articles, YouTube videos, or Facebook posts.   And most of it is pretty good and fairly sound—I’ve written plenty of such articles covering similar material here on the blog and I will continue to do so.   But in this essay, I want to do something just a little bit different.   Here, I want to look at some various tips, training ideas, and nutritional hacks that are not your run-of-the-mill suggestions.   Most of these are not to be used long-term, but they can be quite useful when utilized over a short period of time, such as one training cycle or even over the course of only a few weeks.      Before we get starte...

Basic Lifting, Instinctive Training

                     While doing research for my last article, I was re-reading Bradley Steiner’s original “Rugged Size and Strength” essay (from 1972) and came across this bit of advice: “Do not attempt to set up a pre-planned schedule of either sets or reps.”  That may not seem like much—it’s the kind of “basic” advice that’s easily overlooked—but there is wisdom in it, minimal as it may seem at first glance.      Depending on the workout program and the lifting population it’s aiming for, that quote could be either good or bad.  It’s not good advice for a beginner’s program, any beginner’s program.  It’s not good advice for intermediate or advanced lifters, either, who are attempting a new workout program or a new “style” of lifting that they haven’t utilized before.  For instance, if you’ve been training for the past decade on a bodybuilding workout consi...

Bradley Steiner’s Rugged Size and Strength Split Routine – Easy Strength Version

  Bradley J. Steiner, author of the original "Rugged Size and Strength Split Routine"      In the ‘70s, ‘80s, and ‘90s, Bradley J. Steiner was the voice of (what he called) “sane, sensible” barbell training.   His workouts were full-body programs done 3 times per week, utilizing a limited number of big “bang-for-your-buck” movements such as squats, deadlifts, barbell rows, bench presses, overhead presses, barbell curls and the like.   They were intended for the average, drug-free lifter who didn’t have the luxury of living at Muscle Beach in Venice, California and training all day, but worked a full-time job, had a wife and kids—you know, a “regular” life—but still wanted to build a strong, impressive physique that could move some heavy iron and turn heads at the local swimming hole.      He wrote prolifically for (primarily) IronMan magazine up until the early years of this century.   When I started writing for IronMan i...