Nerdy Millennial

Top Menu

  • About
  • Contact
  • Write For Us

Main Menu

  • Career
    • Entrepreneurship
    • Blogging
      • Social Media
      • SEO and Keyword Research
  • College
  • Arts & Culture
  • Technology
  • Health and Fitness
    • Nutrition
    • Recipes
      • Baked Goods
      • Breakfast
      • Condiments
      • Dessert
      • Fermented Foods
      • Main Dishes
      • Side Dishes
      • Snacks
      • Soup
    • Keto
    • Vegan
  • Relationships
    • Dating
    • Friendship
    • Parenting
    • Pregnancy & Birth
  • About
  • Contact
  • Write For Us

Nerdy Millennial

Nerdy Millennial

  • Career
    • Entrepreneurship
    • Blogging
      • Social Media
      • SEO and Keyword Research
  • College
  • Arts & Culture
  • Technology
  • Health and Fitness
    • Nutrition
    • Recipes
      • Baked Goods
      • Breakfast
      • Condiments
      • Dessert
      • Fermented Foods
      • Main Dishes
      • Side Dishes
      • Snacks
      • Soup
    • Keto
    • Vegan
  • Relationships
    • Dating
    • Friendship
    • Parenting
    • Pregnancy & Birth
Health and Fitness
Home›Health and Fitness›How To Build Muscle On A Vegan Diet (Based On Science!)

How To Build Muscle On A Vegan Diet (Based On Science!)

By Contributing Author
November 28, 2020
426
0
How To Build Muscle On A Vegan Diet (Based On Science!)

You've decided to follow a vegan diet, and you also want to build bigger muscles. You'll encounter lots of people that say the two things can't exist together. They'll claim that the nature of a vegan diet makes it harder for you to build muscle. Don't pay attention to any of that as it is simply false!

To start, building muscle requires a fitness routine. If you're a complete beginner, Muscle & Fitness has a good 4-week routine you can start with. Once you have that side of things sorted, you should focus on your diet. Here are some tips to help you build muscle as a vegan:

Use a combination of different protein sources

Ultimately, protein is the big muscle-building nutrient. The muscles in your body are actually made from protein, hence why you need it. A common issue with vegan diets is a lack of protein because there's no meat or dairy. Obviously, you still get protein from things like beans, lentils, bread, nuts, and even some vegetables. Make sure you eat a combination of different protein sources to have the best effect. 

Why? Because many of these sources don't provide a complete protein. Effectively, this means it has a complete amino acid profile, benefiting muscle growth. Thankfully, when you combine plant sources, you get the complete profile and don't miss out on anything from a meat-eating diet. 

Aim to eat a gram of protein per pound of body weight

Now that you've identified what foods to eat, you must understand how much protein to aim for. Realistically, a gram per pound of body weight is the best approach. Some people up this to two grams, but that's if you seriously want to pack on muscle or are a professional athlete. 

Right away, some of you may worry that this is an unrealistic target for your vegan diet. In which case, you can very easily add supplements to the equation. Places like steelsupplements.com have plant-based protein shakes you can add to your diet. Consume them after working out or between meals to boost your protein intake. If you reach your target through your meals alone, you won't need a supplement. 

Don't forget to eat carbs

Carbohydrates are essential if you want protein to actually work and do its job. This is the fuel that helps muscles build and get stronger. Thankfully, the vegan diet is so good at adding carbs to your diet. You probably eat a lot of pasta and rice, so make sure you have these with almost every meal. Remember, there's a difference between good carbs and bad carbs – bad ones are packed full of sugar and don't provide health benefits. So, eating two chocolate bars with your meal won't help you build muscle! 

All in all, building muscle on a vegan diet isn't any different from doing it on a traditional diet. You just have to think a bit harder about the foods you eat. Thankfully, as this diet has become more popular, you can find loads of brilliant vegan recipes to try out. In turn, this makes your life a lot easier.

No related posts.

You Might Also Like...

  • Becoming an Online Counselor: The Pros and Credentials Needed
    FeaturedMental Health

    Becoming an Online Counselor: The Pros and Credentials Needed

  • The Complete Guide to Throwing an Unforgettable Party
    Featured

    The Complete Guide to Throwing an Unforgettable Party

  • FeaturedHealth and Fitness

    How to Make Garlic Oil for Natural Remedies

  • 7 Tips for Hitting Your Goals
    FeaturedHealth and Fitness

    7 Tips for Hitting Your Goals

About Nerdy Millennial

This blog all about millennials sharing their passion, ideas, and expertise about blogging, healthy living, self-improvement, education, parenting, and more!

Interested in contributing? Contact us to pitch your idea or submit an article.

Featured Posts

FeaturedPhotography

The Ultimate Guide to Travel Photography

Are you passionate about travel photography? Do you long to capture the world's beauty in your photos but don't know where to start? If so, you're in luck. This guide ...
  • 6 Steps to Make Money with Teespring in 2022

    How to Make Money on Teespring in 2022

    By Ian Walsh
    August 26, 2022
  • Easy Protein Iced Mocha Coffee

    Easy Protein Iced Mocha Coffee

    By Contributing Author
    August 7, 2022
  • 6 Best Spiritual Books of 2022

    6 Best Spiritual Books of 2022

    By Contributing Author
    August 6, 2022
  • The Complete Guide to Throwing an Unforgettable Party

    The Complete Guide to Throwing an Unforgettable Party

    By Contributing Author
    July 26, 2022
  • 4 Ways You Can Manage Your Mental Health

    4 Ways You Can Manage Your Mental Health

    By Contributing Author
    July 23, 2022
  • 7 Tips for Hitting Your Goals

    7 Tips for Hitting Your Goals

    By Contributing Author
    June 10, 2022
  • Developing a Present Moment Connection with Your Baby In Utero

    Developing a Present Moment Connection with Your Baby In Utero

    By Contributing Author
    June 5, 2022
  • The 5 Benefits Of Fishing From A Kayak

    The 5 Benefits Of Fishing From A Kayak

    By Contributing Author
    April 25, 2022
  • Treating PCOS-Related Infertility With Weight Loss Surgery

    Treating PCOS-Related Infertility With Weight Loss Surgery

    By Dr. Laura July
    April 15, 2022

Join Us on Facebook

Search

  • Home
  • About
  • Contact Us
  • Write For Us
  • Comment Policy
  • Privacy Policy
  • Terms of Use
Manage Cookie Consent
We use cookies to optimize our website and our service.
Functional cookies Always active
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
Preferences
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
Statistics
The technical storage or access that is used exclusively for statistical purposes. The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
Marketing
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
Manage options Manage services Manage vendors Read more about these purposes
View preferences
{title} {title} {title}