I’m sure you probably know by now, most bodybuilders live on a diet of steak, eggs and chicken – this has been the case since the beginning. Even Eugen Sandow, known as the father of modern bodybuilding who was born in 1867 had meat in his diet.
So is it possible to bulk up without meat and if so, how do you do it?
Yes, you can!
Without intentionally ending this article prematurely, you don’t need to touch any meat or any other animal products to bulk up. You just need to choose smart when you’re selecting your foods (which is no different to those who aren’t vegan!)
The same principles apply to anybody, vegan or not. Eating the right amount of macronutrients and calories will shape your results, but it doesn’t matter where those macros come from, providing they’re dense in micronutrients of course.
As with any diet, you should be consuming food that is high in protein, which is roughly 1g of protein per 1lb of bodyweight. You need to make sure that you’re getting all the relevant amounts of protein within your diet, irrespective of how you consume it (within reason)
Seeds, grains, and beans
Seeds and grains hit a strong amount of protein: Sunflower, pumpkin, poppy, flax, sesame and chia seeds all need to hit your shopping list.
As do oats, corn and quinoa (however you pronounce it!)
Although chia seeds have been added to this list, they’re not the highest in protein – they do, however, have all nine essential amino acids!
Stock up on both nuts and nut butter such as almond, pistachio, cashew and brazil nuts. Add beans to your diet too: Soy, Lupin, mungo, kidney, black and chickpeas!
Feta cheese is the only dairy product that will ever hit our list.
Supplementing foods is always convenient. Whey protein is starting to be sold in every store you enter – but whey originates from milk!
Keep up on the vegan products, the protein shakes, and bars. I’ve added my personal favourites below:
Keep up with the veggie burgers
Usually, the veggie burgers and Quorn foods are the best foods that relate to meat – all high in protein!
You’re bulking up so you need foods that are going to hit high proteins and carbs – Quorn sausages, burgers will really help you towards hitting those macros! Quorn also offers some gluten-free products which are equally delicious.
As I’ve previously mentioned, superfoods play a vital part in your overall health and nutrition. I compiled a list of the 13 most common superfoods and the majority of the foods that compile the list are vegan products, so in answer to the initial question, vegan bulking is the way forward.
No meat, no problem!
Stick to the principles
Nothing changes! At least with the exception of animal products in your diet. Carbs are still crucial to muscle growth, you still need to eat enough calories and around 30% of it should be from fat.
You’re well on your way to hitting a good bulk, don’t underestimate the amount of protein which is composing the vegan products!