It’s no secret that plant-based diets are becoming more popular every day. Celebrities, athletes, and everyday people are all turning to vegan and vegetarian lifestyles for a variety of reasons. But many people still believe you can’t build muscle on a vegan or vegetarian diet. This simply isn’t true! In this blog post, we will discuss how to bulk up on a plant-based diet with tips and advice from experts in the field.
Understand How Much Protein You Actually Need
Before we get into the nitty-gritty of how to build muscle on a plant-based diet, it’s essential to understand how much protein your body actually needs. The amount of protein you need will depend on various factors, such as your age, activity level, and muscle mass. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight. So, to calculate how much protein you actually need each day, you can simply multiply your weight in pounds by 0.36. For example, if you were a 30-year-old woman who weighed 150 pounds, you would need approximately 54 grams of protein each day.
Eat A Variety Of Protein Sources
One of the best things about following a plant-based diet is that there are so many protein-rich foods to choose from. Some of the best vegan protein sources include tofu, tempeh, lentils, black beans, quinoa, and green peas. It’s important to mix up your protein sources to get all of the essential amino acids your body needs. If you’re looking for an easy way to get more protein in your diet, try using a vegan protein powder in smoothies or research supplements to find the right one for you.
Incorporate Strength Training Workouts
Of course, no tips on how to bulk up would be complete without mentioning strength training workouts. Strength training is essential for building muscle mass, regardless of what type of diet you follow. Incorporating a few strength-training workouts into your weekly routine is a great way to build muscle on a plant-based diet.
Incorporate Carbs Into Your Diet
Don’t be afraid to carb up! Eating carbs is essential for giving your body the energy it needs to power through workouts and build muscle. Complex carbs such as sweet potatoes, brown rice, and oats are all excellent choices for athletes or anyone looking to bulk up.
Don’t Forget About Muscle Recovery
Recovery is an essential part of any workout routine, but it’s especially important if you’re trying to bulk up. Muscle recovery includes both rest and nutrition. After a strenuous workout, your muscles need time to repair and rebuild. This process is known as protein synthesis, and it’s essential for muscle growth. Eating a plant-based diet that includes plenty of protein-rich foods will help your muscles recover and grow. For example, try eating hummus with carrots and celery or a cup of almonds and raisins.
