Vegetables diet muscle

How to Build Muscle Mass on a Plant-Based Diet

derek tresize,treesize,vegan bodybuilder,vegan muscle & fitness,vegetarianThe following is a guest post by Derek Tresize of Vegan Muscle & Fitness:

With celebrities like NFL running back Adrian Foster and former President Bill Clinton embracing a vegan lifestyle,more and more health-conscious individuals are shifting towards a plant-based. Plant-based nutrition is known to improve long-term health and benefit animals and the environment,but many weight-trainers hesitate to make this healthy lifestyle change due to one question: is it possible to build muscle?

The answer is: absolutely. (See my picture to the right.) Many athletes have already made the transition with outstanding success,and a quick glance at some powerful herbivorous animals such as horses,oxen,and gorillas also demonstrates that meat is not essential for building strength and muscle mass.

To put together a mass-gaining meal plan based on plant foods the objectives are no different than they are on any diet. To build muscle you will need a calorie surplus (eating more calories than you burn metabolically and through exercise) from healthy whole food sources like fruits,vegetables,whole grains,and beans/nuts,and getting plenty of protein. You will also need to create the demand for more muscle through hard training and adequate recovery. Lastly,you will need to these things consistently,day in and day out,for long enough that a change can take place. Great physiques take time and commitment.


Nutritionally,creating a mass gaining,plant-based meal plan is easier than one might think. As a vegan bodybuilder I am most often asked where I get my protein,so this is a good place to start.derek tresize,treesize,vegan bodybuilder,vegan muscle & fitness,vegetarianThe simplest answer is from food - all whole plant foods contain protein,and simply by getting enough calories you will have plenty of protein to be a healthy and active individual. There is no need to worry about mixing and matching proteins either. As long as you get plenty of variety throughout the day you will get all of the essential amino acids you need.

If you are looking to build muscle and are following an intense weight training program it's a good idea to make sure you consume more of the protein dense foods like beans,nuts,seeds,and whole grains (and steer clear of processed foods like fake meat products). These are also the most calorie dense plant foods,which will make it easier to create that calorie surplus. As for supplementing protein,there are several great protein options based on whole plant foods that will make a great post-workout or meal replacement shake. My two favorite brands of protein are Plant Fusion and SunWarrior,and both are available on most major supplement websites and in many nutrition stores.

With regards to how much protein,a good rule of thumb for a hard training bodybuilder is one gram per pound bodyweight. This is much more than an average individual needs and in fact would cause excess work for the kidneys,but if you are someone trying to gain mass through intense training and maintaining calorie and protein surplus,more is necessary and this is a good starting point. Now,given that amount,divide it roughly equally into five or six meals during the day and you know what to shoot for at each meal. For example,a 200lb bodybuilder would shoot for roughly 200g of protein per day,getting about 40g at each of his five meals.


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How to Build Muscle on a Vegan Diet
How to Build Muscle on a Vegan Diet

Actually numerous studies indicate that diet is

2012-12-26 19:48:24 by AZ_Dude

The MOST important part. Exercise helps avoid muscle loss when dieting, but weight loss is primarily about diet.
You can lose weight with diet and no exercise. It is very difficult to lose weight with exercise and not dieting.
Diet is key, exercise just helps.
Simple way to lose weight: Stop eating foods with added sugar and fast carbs (starches mostly). This is foods like bread, potatoes, corn, rice, etc.
No soda, no candy, no doughnuts, etc.
Google "Glycemic Index" and switch to only eating foods with a low glycemic index. Lots of fresh vegetables and a little
As for exercise, weight lifting is better than aerobic exercise for helping with weigh loss (note: "helping")
If you really want to do aerobic exercise and if walking, etc

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