Vegan And Soy-free Bodybuilding Diet Plan

Vegan And Soy-free Bodybuilding Diet Plan

Bodybuilding requires more calories daily than a regular diet. If you are vegan, and want to avoid soy foods, you still have many options. Focus on eating legumes, seeds, nuts, whole grains, vegetables, sea vegetables and fruits. Take appropriate supplements, like B-12, to replace nutrients found in meat and make sure you get enough iodine-rich foods for your thyroid. Women may also consider a saliva or hair analysis test to make sure they have enough iron to ward off anemia from training
What to eat to build
Contrary to popular wisdom, you do not eat red meat as a bodybuilder. Vegan athletes need to be more educated about their training table to make sure that they are not overtraining and cannibalizing muscle to get the necessary protein.
It is important to eat a variety of protein throughout the day. For example, eating peanuts, soy or almond butter on whole grain toast and a protein drink make from hemp seeds. Add fresh fruit to round out this meal.
Lunch and dinner can be cooked or raw vegetables, boiled legumes, pasta or whole grains like brown rice, quinoa, oats, barley, millet and wheat berries. You can eat sweet potatoes and trail mix for snacks to fuel training.
Eat small meals and snacks
Rather than trying to digest three large meals, divide your daily calories into five or six mini-meals. Each meal can consist of 400 to 500 calories. For example, a bowl of vegan chili and a small stack of whole wheat toast topped with flax seed, olive or hemp seed oil is power food. Snack on nuts, seeds and raisins. Spice up your hot air-popped popcorn by throwing it in a brown bag with olive oil and cayenne pepper. Grind flax or shred nigari (seedweed) or sprinkle sesame seeds over popcorn for a nutritious snack.
Consume supplements
Most vegans may lack vitamin B-12 if they do not eat seaweed, such as Spirulina, or Japanese food using pliers, such as sushi. Take a daily multivitamin with minerals to fill any nutritional gaps you might have from your intense training. Antioxidants such as vitamins A, C, E, selenium and zinc are good for muscle repair. If you do not like to swallow vitamins, finding a good powder or liquid vitamin instead. Be sure to use sea salt with iodine to feed the thyroid.
Use enzymes if you have trouble digesting all the fiber in this vegan diet.

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