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Introduction
If you’re like most people, you probably think that vegans are skinny weaklings who can’t build muscle. Well, I’m here to tell you that nothing could be further from the truth!
I’ve been vegan for 6 years now, and in that time I’ve not only maintained my weight and muscle mass, but I’ve actually gained a significant amount of muscle. I’m not some kind of fitness freak or genetic anomaly either. I’m a regular guy who has simply discovered how to build muscle on a vegan diet.
And in this guide, I’m going to show you how to do the same.
What is a vegan diet?
veganism is both the practice of abstaining from the use of animal products, particularly in diet, and an associated philosophy that rejects the commodity status of animals. A follower of the diet or the philosophy is known as a vegan (/ˈviːɡən/ VEE-gən). Distinctions may be made between several categories of veganism. Dietary vegans (or strict vegetarians) refrain from consuming meat, eggs, dairy products, fish, and other animal-derived substances. While they present a consistent ethical objection to the commodity status of animals, they do not necessarily reject using animals for food or other purposes; nor do they often object to animal husbandry per se so long as it remains divorced from economic livestock production. Ethical vegans do not eat animal products for any reason (including health), while dietary vegans limit their food choices excluding foods containing animal derivatives. Another group avoids consuming honey. Raw veganism includes only fresh and uncooked fruit, nuts, seeds, and vegetables. Those following a raw vegan diet are sometimes called “raw foodists” or “raw food vegans” although some raw foodists are not vegans.
Vegan diet for muscle building
There are many reasons why people choose to follow a vegan diet. Some do it for ethical reasons, others for environmental reasons, and some for health reasons.
Veganism is a way of living which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose.
Vegetarianism is a diet which excludes meat, but allows the consumption of other animal products such as dairy and eggs. A vegan diet excludes all animal products, including honey.
There are many health benefits associated with following a vegan diet. These include lower rates of heart disease, obesity and type 2 diabetes. Vegans also tend to have lower blood pressure and LDL (“bad”) cholesterol levels than meat-eaters. Following a vegan diet can also help reduce your risk of developing certain types of cancer.
The benefits of a vegan diet
A vegan diet can have many benefits, including improving your cholesterol levels, blood pressure, and blood sugar levels. Studies have also shown that a vegan diet can reduce your risk of heart disease and stroke.
The best vegan foods for muscle building
If you’re looking to build muscle on a vegan diet, you need to make sure you’re eating the right foods. While there are many plant-based foods that can help you build muscle, some stand out above the rest. Here are the best vegan foods for muscle building:
1. Tempeh
Tempeh is a fermented soy product that is an excellent source of protein and other nutrients essential for muscle building. It’s also high in fiber, which can help you feel full and satisfied after meals. You can find tempeh in most grocery stores near the tofu section.
2. Tofu
Tofu is another soy-based food that is a great source of protein for vegans. it’s also low in calories and fat, making it an ideal food for those trying to lose weight or build muscle. You can use tofu in a variety of recipes, or simply eat it on its own as a quick and easy snack.
3. Beans
Beans are a staple of many vegan diets and for good reason – they’re packed with protein, fiber, and other nutrients essential for good health. They’re also relatively cheap and easy to find, making them a great option for those on a budget. When choosing beans, be sure to choose varieties that are high in protein such as black beans or kidney beans.
4. Lentils
Lentils are another budget-friendly option that are high in protein and other nutrients essential for muscle building. They’re also quick and easy to cook, making them a great option for busy weeknight meals. Try lentils in soups, stews, or even salads for a filling and satisfying meal.
5. Nuts
Nuts are a great source of healthy fats and plant-based proteins – two things that are essential for building muscle mass . When choosing nuts, go for varieties like almonds or pistachios which contain more protein than others . You can eat nuts as a snack on their own or add them to recipes for an extra boost of nutrition .
