Veganism is a way of life where its practitioners abstain from indulging in any form of animal products, especially in their diet. They are also known as strict vegetarians who don’t even eat dairy products. Some people get started on this journey due to taste preferences, while others do it for moral/spiritual purposes.
There are a lot of opinions that vegans are missing out on a lot of things. One such misconception is that vegans cannot be bodybuilders. Simone Collins, Rupinder Singh, and Crissi Carvalho are a few famous vegan bodybuilders in Australia to prove you wrong. Thanks to the vegan varieties that are available, including protein powder, that made this happen.
A recent study has stated that about 2.5 million people (12.1%) in Australia have turned into vegetarians. In this, an estimated 400,000 to 500,000 people are vegans, and most of them would also be fitness freaks. The myth of bodybuilders can’t be vegans is shattered here.
Diet Necessities
Protein
Protein intake is a necessity for muscle development in a bodybuilder. A minimum of 0.7 to 1.0 grams of protein must be consumed per day for the required development. Vegan protein powder is made of plant products. They even contain about 65.7 grams of protein per 100 grams.
There are also plant sources rich in proteins for vegans. They include tofu, legumes, and quinoa.
Supplements
The vegan diet is rich in fruits and vegetables. They include fruits like berries, citrus fruits, melons, papaya, and apricots. The vegetables include tomatoes, spinach, celery, cauliflower, and Zucchini. Potatoes and sweet potatoes are starchy vegetables that can provide your body with the necessary carbohydrates. They also help in having the essential iron, vitamins, and calcium that one requires.
Calories
The body also needs other supplements like fat, which promotes muscle gain in a bodybuilder. An intake of at least 0.5 grams of fat per pound of body weight is a necessity. Nuts, avocado, dried fruits, legumes are organic foods that help increase calories.
Fluids
Fluid intake is vital for every human being. However, vegans should consume excess fluids in their diets as their fibre intake is high. This is because they eat a lot of fruits and vegetables. Therefore, there are increased chances for abdominal pain and bloating.
Fluid needs vary from person to person. It is essential to plan the water intake of each day according to the diet of the person. The fluid intake of a vegan can consist of soups, sauces, fresh fruits, etc.
Plan it out
Various types of vegan recipes are available, and it needs extra effort to prepare a balanced vegan meal. Hence it is imperative to plan everything beforehand. Chart out a table with the necessary ingredients required for each meal and shop accordingly.
Bodybuilders can never compromise on their diets. Hence prior planning is necessary, especially if you’re vegan.
Every vegan diet should have essential nutrients like Iron, B12, Calcium, and Omega 3, says the Dietitians Association of Australia. They have also certified that vegan diets reduce the risk of diseases, especially heart diseases, obesity, and type 2 diabetes. They have also encouraged more people to go vegan with a lot of food choices. For a country so vegan-friendly, everyone can easily switch to this lifestyle.
Jana Gray
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