5 Vegan Bodybuilding Tips for Beginners Who Want to Gain Muscle
Updated: Feb 8
Are you a vegan who wants to start bodybuilding? If so, then you're in luck! This blog post will provide you with the best 5 vegan bodybuilding tips for beginners who want to gain muscle. Eating a vegan diet can be challenging when it comes to gaining muscle mass, but it's possible. By following these tips, you'll be well on your way to building the body of your dreams. Read on to learn more!
2-2-23 There will be affiliate links in this blog.
1. Get Enough Protein
Protein is an essential building block for muscles and is important for any bodybuilder regardless of diet. For vegan bodybuilders, it can be more challenging to get enough protein from plant-based sources, as most plant proteins are not complete proteins.
That means vegans need to consume a variety of different sources of plant-based protein throughout the day to make sure they are getting all the essential amino acids their body needs. Some great sources of vegan protein include legumes, nuts, tofu, seitan, tempeh, quinoa, and hemp seeds.
To make sure you are consuming enough protein, use a nutrition tracking app or website to calculate your daily protein intake. A good rule of thumb is to aim for 0.8-1.0 grams of protein per pound of bodyweight each day.
Finally, supplementing with vegan protein powders can also be a great way to ensure you are meeting your daily protein needs. Look for vegan protein powders that contain all the essential amino acids such as pea, hemp, and soy protein powder blends. Some are in my opinion the best below:
2. Lift Heavy Weights
If you’re serious about gaining muscle as a vegan, you need to start lifting heavy weights. Lifting heavy is one of the most important parts of building muscle mass as it stimulates the muscles to grow and become stronger. Heavy lifting has been proven to lead to increased muscle growth and strength gains compared to lighter weights with higher repetitions. When you lift heavy, you should be focusing on compound movements like squats, deadlifts, chest press, shoulder press, bent-over rows, and pull-ups.
It's important to make sure you are using proper form when lifting heavy weights. Not only can bad form lead to injury but it can also reduce the effectiveness of your workout. You want to make sure that you are always engaging your core and maintaining good posture. This will ensure that your body is in alignment when you are lifting and will give you the best results possible.
When it comes to how much weight to lift, you should be pushing yourself to the point where you are struggling to complete the last few reps of an exercise. If you are able to do more than 8-10 reps without feeling fatigued, then the weight is too light for you and you should increase the weight. It’s important to remember that muscle growth is a result of progressive overload, so if you want to get bigger and stronger, you have to push yourself each time you work out.
With all of that said, it's also important to listen to your body and make sure that you aren't pushing yourself too hard. Don't be afraid to take rest days and make sure that your body is getting the rest it needs so it can repair and build muscle.
Overall, lifting heavy weights is one of the most important things you can do if you want to gain muscle as a vegan. With proper form, progressive overload and rest, you can ensure that your workouts are effective and efficient. For this you need the right tools, to make the right lift. See below for my top 3 at home lifting.
3. Eat Frequently
One of the most important tips for vegan bodybuilding beginners is to eat frequently. Eating often helps keep your energy levels high throughout the day and also ensures that your muscles get the necessary nutrients needed for muscle growth. Eating every 2-3 hours is recommended for optimal muscle growth.
Make sure to include plenty of plant-based proteins like beans, lentils, tempeh, tofu, and quinoa in your meals. Additionally, eating a variety of whole grains, fruits, vegetables, nuts, and seeds will help ensure you are getting all the necessary macronutrients for bodybuilding. Eating frequent meals throughout the day will help keep your body fueled and energized for those tough workouts! These will help with learning how to meal prep
4. Get Enough Sleep
Getting enough sleep is essential for vegan bodybuilders who want to gain muscle. Sleep is important for recovery, muscle growth, and overall health. Studies have shown that people who don’t get enough sleep tend to have less energy, weaker muscles, and poorer performance in the gym.
To get the most out of your vegan bodybuilding routine, it is important to get a minimum of 7-8 hours of quality sleep each night. The best way to ensure that you are getting quality sleep is to go to bed at the same time each night and wake up at the same time each morning. This will help your body adjust to your sleep schedule and you will feel better rested.
It is also important to create a sleep-friendly environment. Make sure your bedroom is dark, quiet, and cool. Avoid screens (like TVs, phones, and computers) at least an hour before bedtime as they can affect your sleep quality. Additionally, using a light blocking curtain can help keep out any stray light.
Finally, avoid stimulants like caffeine, sugar, and alcohol before bed as they can disrupt your sleep cycle and make it harder to fall asleep. If you are having trouble sleeping, try taking an herbal supplement such as melatonin or magnesium to help promote restful sleep. With these tips, you should be able to get the sleep you need to support your vegan bodybuilding goals. If these tips don't work for you, you can always try a healthy capsule alternative for sleep:
-Supports healthy sleep habits.
-Support brain health.
As a vegan bodybuilder, you may need to consider supplementing your diet with certain vitamins and minerals. While a well-planned vegan diet can provide most of the necessary nutrients for muscle building, some key nutrients may be lacking and require supplementation.
One of the most important supplements for vegan bodybuilders is B12. Vitamin B12 is only found in animal products, so vegan diets tend to be low in this important nutrient. Supplementing with B12 will ensure you get enough to support muscle building.
Creatine is another popular supplement among bodybuilders, and there are now vegan-friendly versions available. Creatine helps build muscle by supplying energy to the muscles and increasing protein synthesis.
Another important supplement for vegan bodybuilders is iron. Iron is essential to produce red blood cells which transport oxygen to the muscles during exercise. Plant-based sources of iron, such as legumes and dark leafy greens, are not as easily absorbed as animal sources, so supplementing may be beneficial.
Finally, zinc is a mineral that has been linked to increased muscle strength and growth. As with iron, plant-based sources of zinc are not as easily absorbed, so it’s important to make sure you are getting enough through your diet or through supplementation.
With proper planning and supplementation, vegan bodybuilding can be just as effective as any other type of bodybuilding. By following these five tips and taking the right supplements, you can build muscle and achieve your goals. Here are a few to consider.
(Must Have) (pump like a vegan) (lots of key-nutrients)