Muscle building with a vegan diet: you should pay attention to this

Even if vegan muscle building is often considered impossible due to a lack of nutrients, it is still an alternative. In this article we give you some tips on what you should pay attention to.

Feed with vegan muscle building

So that you can build muscle, in addition to the right training, a balanced diet is important to supply the sufficient amounts of nutrients.

• Make sure that you don't overeat and don't overeat calories on your vegan diet. Here, an increase of 500 kcal is appropriate to your usual consumption.
• Carbohydrates must also be added. However, it makes a significant difference whether you consume complex or simple carbohydrates because complex ones, such as starch, help your body in the long term.
• The most important substances that you should take in sufficiently are proteins, because muscles are made of them. When building muscles, the protein requirement is also higher than usual and is between 1.2 g and 1.7 g per kilogram of body weight per day.

Implementation of muscle building tips

The points mentioned must now also be integrated into your diet. We'll show you how this works best.

• In general, it makes sense to use fresh food, preferably fruit and vegetables from your own garden. They are healthier and provide a lot of complex carbohydrates.
• You can easily ingest proteins through herbal products. As a side effect, they also provide vitamins and fiber.
• Nuts contain unsaturated fats, which are good for the body. Above all, they provide proteins, vitamins and minerals.
• Ideally, you should always take meals 2-3 hours before training so that they can still be digested.

Vegan protein sources for muscle building

As already mentioned, sufficient proteins are the most important cornerstone for successful muscle building. Below are the best vegan protein sources.

• The classic vegan protein source is tofu. The meat substitute can be processed in many different recipes and contains 16 g protein per 100 g.
• Nuts in general, but especially almonds with 24 g, cashew nuts with 17 g and walnuts with 15 g, are very good sources of protein. Whether in baked goods, as a milk substitute or puree, it doesn't matter at all.
• Oatmeal contains 14 g protein per 100 g. Most often they are eaten for breakfast or used for baking.
• Quinoa is still a fairly unknown source of protein. It contains 12 g protein at 100 g and is versatile, for example in salads or patties.

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In the next article we compare 5 shops where you can buy vegan food online.