In general, when you think of vegetarian or vegan people, you are related to weak people who do not consume enough protein to lead an active life in sports. However, nothing is further from reality. Both those who have a vegetarian diet and vegans (a variant that excludes all products of animal origin) have a huge variety in their diet and supplementation that allows them, with good management, to be at the maximum in any sport. If you are one of them and you are looking to train to the fullest, we present 3 tips to gain muscle mass while being vegan that you cannot miss Athletic Greens scam.
The myth of deficiencies in vegans
Many people who have traditional eating habits assume that a diet without meat or fish is a diet necessarily lacking in many of the essential nutrients. This is a myth that, although it is becoming less and less widespread, should be denied once and for all.
Deficiencies in nutrients can occur in people with any type of diet, and the reality is that they are so common in people who “eat everything” as in vegetarians and vegans, because what is really important is to know the essential nutrients for our body, foods that contain them, and make good management of all this. There are currently many supplements for vegans that make this task even easier.
Gain muscle mass while being vegan
If you train and want to consume only vegan protein but can not find convincing options to keep your level to the maximum, do not worry, these 3 tips to gain muscle mass while being vegan will bring you the ideas you were looking for.
The base, a good adapted routine
If you are trying to gain muscle mass, the exercise routine should not be chosen based on the diet you take, but the opposite. It is your diet that you must manage to adapt to your training demands. The exercise routine you choose will depend on your current level of training and your fitness level.
No one better than a personal trainer or gym room monitor to give you that fundamental guidance when it comes to starting your routine, which should include weight lifting exercises, but without forgetting to supplement them with some moderate aerobic exercises to maintain cardiovascular health and lung capacity.
To optimize the results, it is recommended not to do the aerobic exercise just before the lifting sessions.
The diet, looking for the full range
In a vegan diet, as in any other, there are several foods that can provide the protein and energy level you need for your muscles to gain mass at an appropriate rate. In addition to taking into account consume more calories than you spend in an adequate percentage (technique known as hypertrophy), you must also take into account the contribution of all the necessary nutrients for your body to work perfectly. We speak mainly of vegan protein, but also of other less named such as omega 3 (essential fatty acid), zinc and magnesium (fundamental minerals in various metabolic processes) or vitamin B12 (sub-vitamin B group that formerly he believed that he was only in the flesh).
The so-called “superfoods” are gaining strength in this type of supplementation. They are foods that naturally contain a range of nutrients so varied and high in quantity that by themselves they contribute a large part of what we need daily. The superfoods that can provide the full range of essential amino acids, as well as some non-essential ones, are among others spirulina (a blue-green algae) and chia (a seed). In addition, spirulina contains vitamin B12, iron and magnesium in a convenient amount, and chia seeds are an ideal source of omega 3.
Include these two superfoods in your diet, along with green vegetables such as celery and spinach in addition to some nuts, you will have an enviable nutritional level. Also, you have at your disposal a range of more known vegetable proteins that can be considered vegan protein: legumes, hemp seeds, soy derivatives (tempeh, miso), etc. Consult a dietitian or expert vegan diet coach if you want to find the ideal combination for you at all times.
As an extra trick, some vegan coaches recommend eating some pieces of fruit just before training, because they contain both glucose and fructose. Glucose provides instant energy to start the session, while fructose is released more slowly, avoiding fatigue and fatigue throughout the workout.
The art of correct supplementation
Using supplements is the last of these 3 tips to gain muscle mass while being vegan. Although it is not essential to supplement, it is highly recommended to facilitate the task of balancing the contribution of nutrients or even to support and accelerate the process of mass gain.
There are many brands that manufacture supplements for sports training. However, it is better that you choose carefully: not all of them have the same quality standards in manufacturing, and not all of them have their vegan supplements well differentiated.
You can find several formats, each with a specific purpose:
Powder: Ideal to add to smoothies, juices or water, perfect when you have to take something to drink at work or at the gym.
In tablets or capsules: small format and very comfortable to carry in your bag and take anywhere.
In bars, protein crackers or snacks: designed to provide nutrients in a pleasant and delicious way before, during or after training (or when you choose).
Being vegan and training to gain muscle mass are two perfectly compatible activities. However, it is recommended to be well informed about it, read any of the many blogs and websites dedicated to the subject and especially choose carefully the supplements on which your nutrition will depend. You can take a look at the discount coupon that MYPROTEIN has in ABC Discounts and get your vegan line, perfect to help you meet your goals at incredible prices.