To build muscle on a Plant-Based Diet you will need to eat a calorie surplus with the right nutrients, which means eating more calories than you would burn metabolically and through your daily exercise. Using Myfitnesspal will make it a lot easier to know if you are reaching your calorie surplus every day. By doing this, it will help you know if your body is getting the fuel it needs to grow.
The three big things your body needs to grow muscle are Carbohydrates, Proteins, and Fats.
To read how to lose weight in the kitchen read more here
Let's start off with Carbohydrates.
Carbohydrates are your main source of energy for heavy or intense training sessions. You should aim to eat unprocessed foods high in carbohydrates such as oatmeal, brown rice, sweet potatoes, quinoa, whole-grain pasta and the list goes.
Also, keep in mind when you are looking to gain muscle going over your daily carbohydrate intake does not mean you should worry about putting on any extra fat on when you are eating unprocessed foods.
Ok, let's move onto Protein.
Now that you have the energy to tear that muscle, you need the nutrients to repair it!
Now I know what you think there aren't many plant-based foods high in protein. Well, you are wrong here a few plant-based foods high protein- Spinach, Peas, Hemp, Kale, soy/almond milk, Quinoa, tofu, lentils, and beans just to name a few.
With protein, your daily intake should be around 0.8-1.2g per pound of body weight. Sometimes it can be hard to consume enough protein on a plant-based diet when you don't have time to shop, prepare, cook and clean, which is why we now have our high protein plant based menu! view it here
A great way to get in any extra protein is with our vegan smoothy recipes here
Fats found in plant-based diets are genuinely healthy these are your main sources:
Fats serve many purposes in a plant based diet and are responsible for hormone balance, skin health and much more!
- Monounsaturated fats are your first option, and they have been known to lower your chances of suffering from heart disease and improve the function of your blood vessels. These fats are in Olive oil, Avocados, Olives, Almonds, Cashews, Pecans, and macadamias.
- Polyunsaturated fats are your second option, and they have been known to Improve depression symptoms, Reduces the risks of heart attacks and Reduce blood pressure. These fats are in Flax seeds, Different types of fish, Walnuts, Chia seeds, and small amounts in green leafy vegetables.
Both these fats are great for growing bodies due to their anti-inflammatory properties. Your muscles won't be as sore, and the duration of this discomfort will be shorter than usual.
-Lastly, we have saturated fats you should try to avoid eating too many foods containing a high amount of this fat. These fats are found in nearly all Dairy products, Fatty meats, Coconut oil, Palm kernel oil, and sausages
so with all of this now your probably asking yourself, where am I going to find the time to prepare my meal plan and stay consistent?
at Movement Food, we take the hard work out of eating a plant based diet, check out our Plantbased Vegan menu below and ask our inhouse coachs to help setup your meal plan today!