Gain Muscle With This Vegan Diet

Discover this vegan diet to gain muscle  and, together with moderate exercises, achieve that well-toned body that you always wanted. So,  Are you looking for a lifestyle that is friendly with the environment, with health and with the rest of the beings that inhabit this planet and have you decided to vegan diet ? Are you having trouble gaining muscle and want some solution that matches with your values?  Do not worry. You don’t need to eat meat to gain muscle, just a few simple changes to your diet.

Contrary to what some believe, it is possible to gain muscle by following a vegan diet. However, a series of considerations must be taken regarding the needs of certain nutrients to allow the genesis of lean tissue. Otherwise an anabolic environment cannot be guaranteed. Take note.

What is this vegan diet to gain muscle?

This vegan diet to gain muscle consists of two simple recipes that you can combine with the rest of the foods. In case you are satisfied, you do not need to eat anything else. The smoothie should be included at breakfast and dinner , while the salad should be the main dish of your meal. By themselves, they are very well balanced recipes that will not cause nutritional imbalance.

However, we recommend that you follow this diet for a maximum of 4 weeks. Extending it beyond this time can lead to an overly monotonous eating plan that generates little adherence.

Vegan Diet to Gain Muscle: Smoothie

This shake is very complete as it already includes good quality natural fats, protein, fruits and vegetables. To help you finish your month-long vegan diet, have different flavored protein powders on hand.   In this way, you can play with different tastes and avoid getting bored.

Remember that protein supplements can be a very effective option when the objective is to generate muscle mass gains. Recent scientific literature contains research that affirms the beneficial effects of using protein on lean tissue genesis.

Ingredients

• 1 ice cube.
• 6 medium strawberries, washed and disinfected.
• 1 cup of baby spinach leaves washed and disinfected (30 g).
• 1 tablespoon of the protein powder, the flavor of your preference (15 g).
• 10 almonds.
• 1 tablespoon of organic and vegan almond or peanut butter (20 g).
• 1 cup of coconut milk (250 ml).

Preparation

• Blend the previous ingredients and drink immediately.

Vegan diet to gain muscle: salad

This salad is delicious because of the spices it contains. In fact, they help keep you attached to the regimen. In any case, if you get bored, you can change the spices for other varieties or aromatic herbs.  The only thing to avoid is adding processed dressings and sauces with too much salt and preservatives. Furthermore, s If you prefer to accompany your salad with a dressing, you can prepare one at home with the juice of some fresh fruit and a little oil.  Also, you can play and try oils from different sources: avocado, sesame, fine herbs, etc.

Use spices to guarantee the contribution of phytonutrients, essential to ensure a correct long-term state of health. Research published in the journal  Molecules  claims that regular intake of these nutrients reduces the risk of developing neurological problems in old age.

Ingredients

• 15 ml of water.
• A pinch of dried thyme
• Cumin (5 g).
• A little sea salt.
• A pinch of freshly ground black pepper.
• 16 g of olive oil.
• ½ cup of white onion cut into small cubes (110 g).
• 2 garlic cloves, finely chopped.
• ½ block of firm tofu cut into cubes.
• 1 cup of spinach leaves washed and disinfected (30 g).
• 1 avocado cut into slices.

Preparation

• First, in a deep dish or bowl add the water, thyme, cumin, salt and pepper and let it rest.
• In a frying pan, heat the olive oil.
• When the oil is hot, sauté the garlic and onion for about 5 minutes or until smooth.

• Next, add the tofu cubes and sauté for about 10 minutes.
• Add the spiced water mixture and stir well with the help of a stirrer.
• Add the spinach leaves and stir for about two minutes.
• Remove from heat and serve.
• Finally, decorate with the avocado slices.

As you can see, these two recipes are really appetizing, simple and very inexpensive since you may already have several of the ingredients.

Vegan diet to gain muscle: Seeds and nuts

These two ingredients  contain high-quality protein to help replace what you don’t get from meat e. In addition, they are light, tasty and satiating.  Some options are:

• ¼ cup of pumpkin seeds, which  gives you 15 grams of protein.
• ¼ cup of almonds, which gives you 10 grams of protein.
• 2 tablespoons of peanut butter, which gives you 12 grams of protein.

Gain muscle on a vegan diet

It is possible to gain muscle with a vegan diet, although a correct protein intake must be guaranteed in order to avoid deficiencies in essential amino acids. The recipes that we have presented to you help to ensure an adequate supply of micronutrients. Anyway remember to integrate them into a healthy eating plan to get all their benefits. If you have doubts, consult a nutrition expert.