What Do Vegan Bodybuilders Eat? Easy Recipes and Meal Ideas

[Rogelio]

To build muscle, vegan bodybuilders eat a lot of plant-based foods that are high in protein, like legumes, tofu, tempeh, and seitan. You should eat full meals with quinoa, hemp seeds, and nutritional yeast all day long. Smoothies made with plant milk and protein powder should be your top priority within 30 minutes of working out.

Bulk lentils and chickpeas are two cheap options that give you a lot of protein for your money. Learn how easy five-minute recipes can change your fitness journey and help you build muscle.

Plant-Based Protein Sources That Help Muscles Grow​

A lot of people don't believe that vegans can build a lot of muscle, but plant-based protein sources give your body everything it needs to grow. Lentils, chickpeas, and black beans are examples of legumes that are high in protein, fibre, and complex carbohydrates. Tofu, tempeh, and seitan are all complete proteins that have amino acid profiles that are similar to those of animal products.

Don't forget to include quinoa, hemp seeds, and nutritional yeast in your high-protein recipes to get the most out of your muscle-building nutrition. You can improve your daily protein intake by including nutrient-dense whole foods in your meals strategically throughout the day.

Timing your nutrients is also important. To get the most out of your recovery, eat meals high in protein within 30 minutes of working out. Spacing your plant protein across 4 to 6 meals a day helps keep a steady supply of amino acids flowing to your muscles for continuous growth and recovery.

Sample Daily Meal Plans for Bodybuilders Who Are Vegan​

Structured eating plans are the key to vegan bodybuilding success because they help you build muscle by making sure you eat at the right times and get the right balance of macronutrients. Through careful meal timing, your daily diet should help your body make protein.

• Breakfast: Try a tofu scramble with spinach and nutritional yeast for a savory start, paired with muesli topped with nut butter and fresh fruit for a balanced, protein-rich meal.
• Snack: A protein smoothie with plant milk, a banana, and vegan protein powder supplements in the middle of the morning.
• Lunch: A bowl of quinoa with roasted vegetables, tempeh, and tahini sauce.
• Pre and Post Workout: Rice cakes with avocado and hemp seeds before working out. After working out, eat lentil pasta with tomato sauce that has a lot of vegetables in it.
• Dinner: A stir-fry of beans and vegetables with brown rice.

Planning vegan meals well means cooking on the weekends. To keep things consistent on busy weekdays, get your legumes, grains, and cut-up vegetables ready ahead of time.

Strategies for Eating Before and After a Workout​

As a vegan bodybuilder, what you eat before and after your workouts is what keeps your training going. On your vegan bodybuilding diet, planning when you eat these meals carefully helps your muscles recover and grow.

Eat carbohydrates that are easy to digest and moderate amounts of protein before working out. For instance, you could have a quinoa bowl with tempeh and veggies about 1–2 hours before your workout, or grab a banana with almond butter 30 minutes prior for a quick, clean energy boost.

After you work out, you should focus on refuelling within 30 to 45 minutes. Smoothies made with plant-based protein, hemp seeds, banana, and plant milk give your muscles the nutrition they need quickly when they are most open to it. Add spinach or spirulina to make sure you get enough micronutrients and berries for their antioxidants.

Keep in mind that the timing of your meals before and after workouts is often more important for long-term progress than the exact makeup of your meals.

Vegan Bodybuilding Basics That Don't Cost Much​

Many people think that building muscle on a plant-based diet needs expensive specialty foods or supplements, but this isn't true. If you stick to cheap, nutrient-dense staples, the vegan fitness lifestyle can be affordable.

Chickpeas and lentils are legumes that are high in protein and low in calories. They cost only a few cents per serving. You can get about 100 grammes of protein from a pound of dried lentils for less than $2. It makes them the best value for building muscle.

Tofu and tempeh are a little more expensive, but they are still very healthy and a good deal, especially compared to animal proteins. When things are on sale, buy a lot of them and freeze some for later. You can make meals that are good for your muscles and don't cost a lot of money by combining these protein sources with cheap carbs like rice, oats, and potatoes.

Easy High-Protein Recipes That Anyone Can Make​

When you're hungry after a hard workout, the last thing you want is a recipe with a lot of steps and ingredients. These quick meals full of protein will keep your muscles fed and your time in the kitchen to a minimum.

Make a five-minute tofu scramble by breaking up firm tofu and adding nutritional yeast, turmeric, and your favourite vegetables to a hot pan. Mix plant milk, frozen fruit, spinach, and two scoops of protein powder into a protein smoothie for lunch.

It's easier than you think to make seitan at home. Just mix wheat gluten with spices and broth, then steam or bake it. Cut it into cubes for stir-fries or slices for sandwiches. If you're short on time, keep pre-cooked lentils and quinoa in the fridge so you can make protein bowls quickly.

Frequently Asked Questions​

Can vegans build muscle just as well as non-vegans?​

Yes, you can build muscle just as well on a vegan diet. You need to make sure you're getting enough plant-based proteins, amino acids, and calories to help your muscles grow and recover.

How do vegan bodybuilders get enough iron and vitamin B12?​

You will need to get extra B12 from fortified foods like plant milks and nutritional yeast. Eat lentils, tofu, quinoa, and spinach to get iron. To help your body absorb iron better, eat foods high in vitamin C with them.

Do vegan bodybuilders need protein supplements?​

If you eat enough plant proteins like legumes, tofu, and seitan, you don't need protein supplements. But they're great for getting enough protein every day, especially if you're trying to build muscle while you're busy.

What do hormonal changes do to vegan bodybuilders?​

Changes in hormones can affect how your muscles grow and heal. Plant-based diets may affect testosterone and oestrogen levels, so you'll need to keep an eye on them. To keep your hormones in the right balance for performance, change your diet as needed.

Can bodybuilders who don't eat meat compete with bodybuilders who do?​

Yes, as a vegan bodybuilder, you can definitely compete against non-vegan athletes and do well. With the right nutrition plan, you can build muscle and strength that is similar to what you already have while keeping the energy you need to perform at your best.