Are you a vegetarian and wonder how possibly you can build muscles with plant-based foods?
Well, you certainly can build muscles with a vegan diet in the same way as you can do with animal foods. There is a very wrong assumption prevalent among people that you have to have animal foods to build muscles.
In reality, the fact is proteins are the building blocks responsible for building lean muscles. And animal foods such as meat, chicken, eggs, beef etc. contain a huge amount of proteins, that’s the reason animal food is deemed so critical.
That being said, should you consume appropriate plant foods and take balanced diet, you indeed can attain same results as are provided by animal foods. All you have to do is plan your diet and follow it religiously.
Composition of Muscles
For comprehending your body requirement of proteins, first of all, it’s important for you to understand the composition of muscles in your body. Muscles in your body are composed of fibers.
These fibers contain minute filaments named myofibrils. Myofibrils are further made up of two types of proteins. While thin proteins are known as actin, thick proteins are known as myosin. These fibers are also accountable for all kinds of body movements such as muscle contraction, stretching etc.
You shall fuel your body with highly nutritious and healthy diet to suffice all the nutrients and kindle muscle building process in your body.
No matter whether you are a vegan or non-vegan, you can start taking protein supplements anytime you want. Protein supplements indeed can spark off muscle building process in your body. However, you have to be very wary while picking protein supplements.
You cannot select any protein supplement just like that. While opting for a protein supplement, make sure that it doesn’t contain refined sugar, soy, and corns. Also, it shall have opulent content of probiotics and digestive enzymes.
Workouts for Building Muscles
If you are seeking to build muscles, you cannot overlook workouts. Strength training and resistance training are targeted to tone your body and magnify the number of lean muscles. These kinds of training scorch fat and sculpt your body.
Since the results of workouts are very tempting, you might become a victim of over-training. In addition to that, muscles in your body tend to go through wear and tear while doing workouts. So it’s vital for you to feed your body with protein-rich foods both before and after workouts because only proteins can repair your torn muscles.
Don’t let your exercise regime become monotonous and keep introducing new exercises in your workout regime. Besides that, you are advised to practice weightlifting under the supervision of a fitness expert because you might find it hard to gauge your actual strength, your fitness expert will provide you proper guidance and thus will assist you in attaining results swifter.
How Much Protein You Require in a Day?
Your protein consumption in a day shall be .5 to .7 grams of your weight. For instance, if your weight is 180 pounds, your daily protein consumption shall be 90 grams to 126 grams. However, if you practice strenuous workouts, your protein consumption shall be higher, which is 1.2 to 1.6 grams of your body weight.
You shall consider the intensity of your physical activities and accordingly plan your protein intake. Whey-fortified foods such as life yogurt, protein smoothies, detour bars etc. offer awesome choices in front of you.
Apart from proteins, carbs too are essential for your body because they provide energy to your body for practicing workouts. Carb-rich diet accompanied with protein-rich diet can turn your dream of building strong muscles into reality.
For those who are striving hard and executing vigorous workouts to gain muscles, it’s very crucial for them to fuel their bodies with proteins both before and after workouts.
Recommended Protein Rich Foods
Since plant foods contain comparatively less amino acids than animal foods, you need to treat your body with a wide variety of plant foods. You shall be judicious in selecting plant proteins for you. Should you want to fire up your metabolism, your daily calorie consumption in a day should be more than 1000 calories. Let’s have a look at some of the endorsed protein-rich foods.
Tofu, beans, baked beans, kidney beans, brown rice, edamame dried apricot, peanut butter, almonds, avocado, stirred vegetables, legumes, mustard greens, whole grains, quinoa, kale, oatmeal, soy nuts, soy burger, soy milk, yam, corn tortillas, sweet potatoes etc.
Apart from the intake of these plant foods, you should also focus on foods causing an escalation in the release of testosterone hormone. Testosterone hormone is responsible for multiplying muscle mass in your body.
You can consume foods such as spinach, broccoli, garlic etc. for meeting that purpose. Instead of consuming all the required protein in one single meal, divide protein into small portions and keep consuming them after short intervals of time.
Some Healthy Tips
All vegans seeking to build muscles can stimulate the process of muscle building if they swear by some healthy tips, which are as follows.
- First of all, instead of relying on low-calorie foods such as vegetables, feed your body with calorie-rich foods such as nuts, grains, seeds, and beans. Since your body needs calories to gain energy, fueling it with low-calorie veggies is not a very appreciable idea.
- Swap oils such as coconut oil and olive oil with nuts and seeds. For instance, instead of sprinkling olive oil over mixed salad, mix almonds in your salad as a replacement of olive oil. Likewise, you can make healthy swaps of oils with nutrient dense nuts and seeds.
- Beans are a great source of protein for plant eaters. So, boil a large quantity of beans in one run, store them in the refrigerator, and devour them whenever you feel hungry. Doing so will keep a check on your unhealthy eating habits and will provide sufficient amount of proteins to your body.
- Water is most critical part of your body. You shall drink at least eight to nine glasses of water in a day. Besides that, to adequately meet protein requirement of your body, you can mix protein powder in water and drink it before your meals.
Liked this diet, check out other diets in the Diet Dictionary.