It is believed that it is difficult to gain muscle mass with a vegan diet.
The vegan diet is capable of developing muscle mass. However, you do need to plan meals and be organized. Discover some recommendations.
It is often believed that it is difficult to gain muscle mass on a vegan diet. This is due to the idea that to achieve this objective it is necessary to ingest large amounts of protein, and that this is only obtained from foods of animal origin.
However, vegetables also have sources of protein and other essential nutrients for muscle development.
According to nutritionist Diego Sosa, four factors must be taken into account:
· Strength training + hypertrophy
The first thing that people who want to gain volume must ensure is to eat in sufficient quantity. The energy balance cannot be negative, otherwise, the necessary anabolism does not occur.
To cover these values it is useful to increase the number of daily intakes. For this reason, in a vegan diet to gain muscle mass, foods with a high energy density should be prioritized.
“By having restricted food sources, we must take care of the leucine intake, in such a way that we consume at least 2.5g either in natural sources or in plant-based protein supplements such as peas, brown rice, or soybeans. The foods richest in this are: Broccoli, Quinoa, Soy, Tofu, Lentils, Beans, Spirulina ”, reveals Sosa.
Proteins provide the necessary material for muscle building.
There are several foods of plant origin that provide protein. By combining them throughout the day, the contribution of all the essential amino acids that the body needs to perform this function is obtained.
Lipids are necessary since they perform basic functions in the body. There is no need to fear them in the vegan diet, as this does not mean that there will be an accumulation of fat in the body.
Beware of the processed
Many of the processed foods are suitable for a vegan diet, but they are not healthy in any case.
Drink enough fluids
About 1 ml of water is calculated for each calorie in the diet. In any case, it must be borne in mind that these needs vary according to the individuals, the climate, the type of physical activity, among others.