BUILDING A MEAT-FREE PHYSIQUE

Vegan Bodybuilding 101

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Vegan bodybuilding is one of the hottest new trends in the fitness industry and rightfully so as more athletes are looking to maximize their physique and potential with natural plant based nutrition. Vegan bodybuilders and athletes need to pay extra close attention to detail in order to make steady gains and consistent progress.

Aside from the amounts and types of food you eat, “nutrient timing” is especially important for vegans to take advantage of the critical “windows of opportunity” before and after workouts to load nutrients into the cell to support glycogen replenishment, muscle growth and recovery.

Additionally the surge in popularity of “intermittent fasting” programs, where food is avoided while fasting for 12-16 hours prior to an intense training session, then followed with a calculated and controlled “refeed” period for 4-8 hours after the workout.

Intermittent fasting in theory may help to optimize the natural hormonal response to training including augmenting natural growth hormone, testosterone and insulin release. If intermittent fasting is done properly it can be very beneficial to the “natural” or “vegan” bodybuilder as a more efficient way of monitoring and controlling caloric intake and potentiating the anabolic and hormonal response to food and training.

Top 3 Tips for Vegan Bodybuilders
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  1. Eat Before & After Workouts
    The best pre-workout “snack meals” are a healthy mix of protein, low glycemic carbs and some healthy fats, where post-workout “snack meals” should also contain a balance of protein and healthy fats with the exception to a shifting from lower to higher glycemic carbs for faster absorption by depleted muscle cells. Pre-workout lower glycemic carbohydrate sources would include most green vegetables like broccoli, kale and spinach, fruits like apples, strawberries and grapefruit. Post-workout a slight shift to higher glycemic carbohydrates bananas, dates and carrots will deliver natural sugars to the muscle to replenish reserves more quickly.
  1. Closely Monitor Your Body Weight & Body Fat
    Most vegan athletes and iron warriors should be supremely focused on gaining or maintaining lean muscle mass and not losing it! Therefore be sure to take effective measurements to monitor your progress closely daily. Regularly measure your body fat levels while comparing it to overall body weight in order to achieve a more accurate assessment of your progress in the gym rather than just the scale alone! It also helps to check the mirror at home outside of the gym to see if you’re getting firmer not flabby!
  1. Log a Daily Food Journal
    One of the keys to your success in adopting a vegan bodybuilding diet is not just food intake, but also having an accurate awareness of what you’re eating for every meal and snack. This is a muscle building science and close only works in novice miniature golf. Just trying to remember what you ate is not enough, as all meals, snacks, drinks and supplements should be recorded to assess progress over time. In order to keep a proper food journal, you should write down everything that goes into your mouth from the time you wake up until you go to sleep. This includes all liquids, water, foods and supplements!
Sample Vegan Bodybuilding Meal Plans
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Meal 1: Breakfast
Pea Protein Powder, Banana, 2 TBSP of Natural Almond Butter & 1 Serving MYOFIBER
or
1 Cup Steele Cut Oatmeal & Pea Protein Powder & 1 Serving of MYOFIBER

Mid Morning: Snack Meal
Bowl of lentil soup, salad with cherry tomatoes, avocado, 1 small yam
or
1 small Apple, 3-4 strawberries, 1 cucumber

Lunch
Veggie burger, kale salad & small apple or orange
or
Large Salad with Mixed Greens, Mixed Beans, Beets, Artichokes & Sprouts

Post Workout
Edamame & Quinoa wrap, Ginger dressing, banana, pea protein shake & 1 Serving CLA
or
4 Celery stalks with n1 Tablespoon Natural Almond Butter

Dinner
Veggie Chili
or
Veggie Burrito with quinoa, beans, avocado, small salad with mixed greens

Before Bed
Pea Protein Powder, 1 TBSP Natural Almond Butter & 1 Serving MYOFIBER & CLA

Intermittent fasting in theory may help to optimize the natural hormonal response to training including augmenting natural growth hormone, testosterone and insulin release. If intermittent fasting is done properly it can be very beneficial to the “natural” or “vegan” bodybuilder as a more efficient way of monitoring and controlling caloric intake and potentiating the anabolic and hormonal response to food and training.

Vegan Bodybuilding Supplement Plan for Lean Mass Acquisition
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Upon Awakening
REDTEST 3 Capsules (Boost Natural Testosterone Early for the Day)
DTOX 3 Capsules (Support Healthy Liver & Kidney Function for the Day)

 

Pre-Workout Supplements
E’CINERATOR 1 Capsule (Support Energy, Focus & Metabolic Acceleration)
SLEDGEHAMMER 1 serving (Improve Pump, Focus and Stamina)
CATEGORY-5 1 Serving (Improve Strength, Muscular Force & Power Output)

 

Intra-Workout
SUPER-8 BCAA 1 Serving (Anti-Catabolic Lean Mass Acquisition Support with Electrolytes and Glutamine: Sip on slowly over the entire workout)
CARNITINE 1 Serving (mix with SUPER-8 to support body fat metabolism)

 

Post-Workout
CLA 1 Serving (Improve Lean Muscle to Fat Loss Ratio)
MYOFIBER 1 Serving (Improve Digestive Health and Balance Blood Glucose)

 

Before Bed
REDTEST 3 Capsules (Boost Natural Test & Recovery During the Sleep Cycle)
CLA 1 Serving (Anti-Catabolic Lean Mass Support During overnight fast)