Healthy Is Beautiful

How Vegans Meet their Daily Protein Requirements for Muscle Gains

When it comes to gaining anabolic mass, you’re probably already quite aware of the biggest factor – food. If you want to put on pounds, you have to consume more calories than you’re burning. However, gaining muscle is a bit more complex. You have to not only consume ample calories, but you have to watch your macros and ensure that much of your calories come from protein. How do vegans do it when they don’t consume most bodybuilders’ primary sources of protein?

How Much Protein Do You Really Need?

The average adult – meaning, someone who isn’t trying to add serious bulk – needs somewhere between 45 and 60 grams of protein each day. This is the amount required to maintain existing muscle mass, fuel the development of hormones and neurotransmitters, and more. Unfortunately, this amount of protein isn’t enough for a vegan bodybuilder who is interested in gaining 10, 20, or 30 pounds (or more) of lean muscle mass. In this case, the recommendation is 1g to 1.5g of protein for every single pound of bodyweight. At the low end of the scale, a man weighing 175 pounds would need 175g of protein to build muscle.

175 Grams of Protein on a Vegan Diet?

Non-vegan bodybuilders take most of their protein from animal products. Favorites include shrimp, lean chicken, tuna, and Greek yogurt, all of which are packed with a great ratio of protein to fat. This means that a vegan bodybuilder will need to come up with some alternative protein sources that offer many of the same benefits. Though it may seem impossible, there are many plant-based foods that are very high in protein, and a few even contain complete proteins, which are comprised of all the essential amino acids.

Can It be Done?

Can a vegan bodybuilder consume enough protein to facilitate lean muscle gains without turning to performance enhancing drugs? For those who are unaware of the best ways to get that protein, Dianabol for sale may start to seem more and more enticing, but it isn’t necessary. It may take a vegan bodybuilder longer to develop his or her physique when relying solely on plant proteins, but it is absolutely possible. In fact, people like Jim Morris and Bill Pearl, both of whom have received many awards, prove it.

High Protein Vegan Foods

Now that you’re aware you absolutely can build muscle on a vegan diet, it’s time to take a look at some of the best protein-rich plant based foods.

Peas – One cup of peas contains roughly 7.9g of protein, which is very similar to a single cup of milk. If you’re not a fan, consider adding frozen peas to your fruit shakes; they add sweetness and a smooth, creamy texture.
Quinoa – Quinoa is often called a grain, but it’s truly a seed, and it contains 8g of protein per cup. The best part? It includes the nine essential amino acids your body requires for growth and muscle repair, too.
Nuts – Most nuts contain about 5g of protein per ounce, and they’re a delicious treat that is easy to incorporate into all your favorite dishes. Nut butters are also fantastic, but choose options that have the fewest ingredients. If your peanut butter has only one ingredient – peanuts – that’s even better.
Beans – Beans are a vegan staple, and for good reason. However, some beans contain far more protein than others. A good example is kidney beans, which contain 12g of protein per cup. Canned beans are just as protein-rich as their dry counterparts, which makes them incredibly convenient, too.
Tempeh & Tofu – Finally, soy is one of the absolute best sources of vegan protein. A half cup of either contains between 15g and 20g of protein, making it an absolute staple for bodybuilders. Tofu and tempeh are incredibly versatile; they take on the flavor of whatever you prepare with them.

Of course, if you still struggle to reach your daily protein requirements, there’s always soy-based protein powders to provide that extra kick. These tend to be a bit more expensive than traditional milk-based protein powders, but they can certainly provide some outstanding results.

The Day I Decided to Get Fit

The body positivity movement is a wonderful thing. People should never hate themselves because of their size or condition, and they should never be treated as less than a human being. In my opinion, though, the body positivity movement may be creating generations of incredibly unhealthy people, and I was a prime example.

175 Pounds and Happy

After I gave birth to my first child, I weighed 175 pounds at just 5’1” tall. I’d never been that big in my life. In fact, before getting pregnant, I only weighed 125 pounds – slightly overweight, but well within acceptable limits. After my daughter was born, I found myself busy and overwhelmed. I ate what I could when I could, and it wasn’t often healthy. Frozen lasagna and carryout pizza became staples, and it seemed that 175 pounds was going to stick around a while.

Cue the body positivity movement via social media. Women, some of whom are much larger than me, flaunt their bodies in blogs and even on national television. Their agenda? They should be accepted for who they are at whatever size they are, and people should stop shaming them for being bigger women. I hopped right on that bandwagon, deciding that I would just embrace my 175 pounds and rely on Stauffer’s to keep my family fed.

The Day it All Changed

A few years later, at my annual physical, I got some interesting news. At just 35 years old, my cholesterol and blood pressure were both quite high, and my blood sugar classified me as “borderline diabetic.” This couldn’t be happening. After all, these women on TV and social media were twice my size, but they were happy and glowing, and they loved every second of every day of their lives. What was happening? How had I gotten so unhealthy so early on? I started thinking about the body positivity movement again, and it hit me – we shouldn’t celebrate being fat. We should absolutely accept ourselves at any weight, and we should never, ever shame someone for being overweight, but celebrating our larger-than-average size was killing us.

With the exception of people who have metabolic disorders, there is only one true way to gain as much weight as I did. I ate too much, and to be even more specific, I ate too much crap. I ate greasy burgers and pizza. I noshed on potato chips and ice cream. I didn’t give anything I put into my body a second thought. I ate it, I enjoyed it, and I paid the price with high cholesterol, blood pressure, and blood sugar. It was time to change.

Steps to Fitness

The first thing I did was go to my local electronics store and buy a middle-priced Fitbit activity tracker. This would show me how many steps I took in a day (10,000 is the recommendation), my current heart rate, and more information that would help me on my journey. I went to my local gym and got a membership, and I went every other day. I used the Fitbit mobile application to track my calories after discovering my recommended macros online. I pushed myself to the very limit, and I made it an absolute requirement to get my 10k steps in each day.

I gained weight at first. In fact, I went from 175 pounds to 180 pounds, and I almost gave up. Then, I did some researching and realized this was normal. Now I weigh 150 pounds, and I can see my effort paying off. I could have turned to dangerous drugs like diet pills or Winstrol pills, which I seriously considered at one point, but decided against. I stuck to my guns, I ate a healthier diet, and I started moving.

Am I poking fun at people who are overweight? Never. I’m still overweight myself, and I have roughly 30 pounds left to lose. Body positivity is one thing; embracing the idea of being fat and not caring about one’s health is quite another. There’s a tremendous difference between the two, and we should all care about our health. In fact, all of us, regardless of our size, should support one another and provide the motivation needed to take those first steps.

Staying Fit in Winter: What to Do when the Weather Outside Is Frightful

There’s no doubt that working out is more fun when it’s done outdoors. The sunshine helps boost our endorphins, which can even help us work out longer and more effectively. Now that fall is here, and winter is creeping around the corner, things are changing. It’s getting cold and there are fewer daylight hours. Instead of simply slacking off, here are some tips for staying fit in winter based on my own experiences.

Go “Mallwalking”

The term “mallwalking” isn’t a real word according to the dictionary, but according to those who participate in the activity, it’s as real as it gets. For many people, power walking is the most effective form of cardio. They can do it anywhere, it doesn’t require a gym membership, and it takes place in a nice, climate-controlled environment. To do it, just go to your local mall and power walk each wing. I’ve personally done this at three different malls in my local area, and to my surprise, I wasn’t the only one there. Just be aware that some malls do not allow this practice, but most see no issue with it – especially if you stop when you’re finished to buy things.

Examine Your Supplements

Your supplement needs may be different during the winter months, too. Vitamin D is a real concern among those who simply cannot get outside during the daylight hours in the winter due to other obligations, so you may need to add a supplement to your routine. You might find that you’re tempted to turn to performance enhancing drugs like HGH or even Anavar, and many people do in the winter. In fact, its prime bulking season. However, if you follow all the tips here, you’ll find that staying fit isn’t difficult, and you can do it without the risk of those nasty Anavar side effects.

Bodyweight Strength Training

If going to the gym isn’t an option, and you don’t have room in your house for a full-on set of equipment, bodyweight exercises can give you the resistance and strength training you need to maintain your existing muscle mass throughout the winter months. These exercises are simple enough, and they entail everything from squats to planks. You can use ankle or wrist weights that you simply Velcro on to help add even more resistance as you become more proficient. These take up very little space, but can make a tremendous difference in your workouts.

Don’t Go Carb-Crazy

Studies have shown that the human body craves carbohydrates more and more as the days get shorter. Scientists suggest that this goes back to our “caveman” days, and these cravings are inherited from times when winter usually meant less food to go around. Fortunately, there are some easy ways you can avoid giving into cravings for pasta, bread, and potatoes – and there are some ways you can go ahead and give in, but in a healthier manner. For example, eating small meals frequently can curb cravings, as can staying hydrated. When you absolutely must have some pasta, try whole grain varieties. I personally like the texture of whole grain pasta better; even if you slightly overcook it, it remains al dente and perfect.

Embrace the Snow

Rather than bundling up inside after a snowfall, get out there and make the most of it. You can find athletic clothing designed to provide you with the maximum warmth for the fewest layers at places like Target (they have great deals!), and these will allow you to continue your walks and runs without freezing. In fact, snow adds resistance, which increases the number of calories you burn with each step! Just try to walk or run in grassy areas; snowfall on concrete can quickly turn into ice as it melts and refreezes.

It's human nature to want to hibernate and eat until we’re sick. That’s just how we’ve evolved over the years. The good news is that staying fit in winter is mind over matter, and you can absolutely do it as long as you’re willing to work hard and persevere.

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