Bodybuilding as well as all kinds of physical activity and maintaining a healthy lifestyle require many sacrifices and sacrifices. First of all, one of the most important steps to success is adapting your diet to your new lifestyle. Planning perfectly balanced meals can be troublesome, especially if this task is faced by vegans. Therefore, below we put some tips and tricks on how to eat a healthy and wholesome vegan diet, while providing the right amounts for all nutrients.
If you are an active person and your diet does not include meat, fish, eggs or dairy products, you must find a worthy substitute for them. It is known that all products of animal origin are off, so you should take special care of the wholesomeness of each meal. All five food groups on which the vegan diet is based are also in the diet of athletes.
Vegetables, fruits, nuts, whole grains and legumes are the basis of any reasonable diet, especially since they provide adequate amounts of both protein and all carbohydrates and fats.In a vegan diet, legumes are the main source of protein, they are essential in building muscle mass. Soybean as a key plant in this group replaces milk and meat, and in addition effectively lowers cholesterol. For comparison, 50 g of soy has the energy equivalent of 150 g of beef. Surprisingly, however, when you consider that it provides not only the necessary amounts of protein, but also unsaturated fatty acids and B vitamins, the matter seems to be explained. It is worth noting that the protein that comes from soy does not contain purines that are harmful to humans, which are present in animal protein.
Another component of the diet is carbohydrates, without which no one can do without wanting to increase muscle mass, but also to keep the body healthy. Carbohydrates are primarily intended to provide energy. In the vegan diet, these carbohydrates are provided by wholegrain breads and flakes, as well as dark pasta, all kinds of groats, such as buckwheat, millet, couscous. It is also important that wholegrain products are also an excellent source of amino acids. Another 30% of calories contained in a vegan diet should consist of fats, and these are mainly provided by nuts, grains and seeds. In this case, it is worth diversifying the way of delivering fats, we have a lot of types of seeds and nuts at our disposal.
There are also vegan snacks, perhaps not as many as in a standard meat diet, but you can always reach for peanut butter, various types of protein shakes, soy or rice available, as well as energy and protein bars. Even soy ice cream can be successfully introduced into the diet. Let’s not forget that milk can be replaced with soy milk, and everyday scrambled eggs can be replaced with tofu cheese with tomatoes, onions and wholegrain bread.
Supplementation is also available in a vegan version, various types of protein supplements based on soy, wheat or rice protein will successfully replace other non-vegan ones.