How to Build Strength on a Vegan Diet
Building strength on a vegan diet is totally possible! And the rules of doing so are the same as they are for meat eaters: Prioritize protein, eat enough carbs and healthy fats, and clock in enough calories.
Here are some specific foods that provide optimal nutrition for building strength on a vegan diet:
- Protein: To build muscle, you need to eat enough protein. A good rule of thumb is to aim for 1.4 to 2 grams of protein per kilogram of body weight per day. Some good sources of protein on a vegan diet include beans, lentils, tofu, tempeh, seitan, nuts, seeds, and plant-based protein powders.
- Carbs: Carbs are your body’s main source of energy. When you’re strength training, you need to make sure you’re eating enough carbs to fuel your workouts. Good sources of carbs on a vegan diet include whole grains, fruits, and vegetables.
- Healthy fats: Healthy fats are essential for good health and can also help you build muscle. Some good sources of healthy fats on a vegan diet include avocados, nuts, seeds, and olive oil.
Here is a sample meal plan for a 35-year-old woman weighing 120 pounds who is trying to build strength and reach a goal weight of 130 pounds:
Breakfast:
- Oatmeal with berries and nuts
- Smoothie with protein powder, fruit, and greens
Lunch:
- Lentil soup with whole-wheat bread
- Salad with chickpeas, quinoa, and avocado
Dinner:
- Tofu stir-fry with brown rice
- Tempeh tacos with black beans and corn
Snacks:
- Trail mix
- Fruit and yogurt
- Veggie sticks and hummus
This meal plan provides about 2,000 calories per day, which is a good starting point for someone who is trying to build strength. You may need to adjust the calorie intake up or down depending on your individual needs.
In addition to eating a healthy diet, it’s also important to strength train regularly. Aim for at least 3 strength-training workouts per week. You can do a variety of exercises, such as squats, lunges, push-ups, pull-ups, and rows. As you get stronger, you can increase the intensity and/or volume of your workouts.
With a little effort, you can build strength on a vegan diet and reach your fitness goals. So what are you waiting for? Start eating healthy and strength training today!
Here are some additional tips for building strength on a vegan diet:
- Eat a variety of plant-based protein sources. This will ensure that you’re getting all the essential amino acids your body needs to build muscle.
- Include healthy fats in your diet. Healthy fats can help you feel full and satisfied, which can help you stick to your diet.
- Get enough sleep. Sleep is essential for muscle growth and repair. Aim for 7-8 hours of sleep per night.
- Be patient. It takes time to build muscle, so don’t get discouraged if you don’t see results immediately. Just keep at it, and you will eventually reach your goals.
