Vegan muscle building supplements
6 August 2024
Supplements? Vegan?? Muscle building???
Words that don’t seem to fit together… But they do!!
Did you know that many incredibly strong animals eat only plants? In fact, the three largest land mammals are herbivores, meaning they thrive on a plant-based diet. Elephants, rhinoceroses, and hippopotamuses are all plant-eaters!
This is solid proof that it’s possible to build muscle and grow big on a plant-based diet!
Can you build muscle as a vegan?
Of course you can!
With some knowledge of plant-based nutrition, building muscle is easy.
For personalized tips, book a discovery call with a vegan dietitian and get started!
What to consider when building muscle as a vegan:
To include in a vegan athlete diet:
– Eating Enough Calories: Can be challenging on a vegan diet due to high fiber, nutrient density, and lower calorie content in plant foods. As these foods fill you up with fewer calories, it isn’t ideal for muscle building due to higher energy needs. Knowing your calorie needs and intake is crucial. As plant-based dietitians, we can help you build muscle on a vegan diet!
– Complete Protein: Yes, you can get enough and quality protein on a vegan diet. With some adjustments, you can get all essential amino acids for strong muscles. Combine legumes with whole grains, seeds, or nuts throughout the day to get all 9 essential amino acids.
– Carbs Give You Energy: Don’t skip carbohydrates! All your cells use carbs to produce energy. Your muscles need carbs to lift and move effectively. A carb-rich snack before a workout boosts energy. After exercising, include carbs with your protein snack to help absorb more protein.
– Drink Your Water: Staying hydrated is crucial! If you exercise a lot, drink even more water. Keep a filled water bottle with you to build the habit of drinking throughout the day.
– Food Before Supplements: Aim to get all your protein, vitamins, and minerals from food. If needed, supplements can help you reach your goals. Supplements are a useful tool but can’t replace the benefits of whole foods.
To include in a vegan athlete lifestyle:
– Training is Key: To build muscle, you need to break them down through exercise. This allows muscles to repair and grow stronger. Exercise breaks them down, while food helps repair and strengthen them.
– Support Matters: Surround yourself with trusted, knowledgeable people. As vegan nutritionists, we offer plant-based nutrition services, including sports nutrition. We can help you reach your goals.
– Rest is essential: Muscles rebuild and grow stronger during rest. Adequate rest is necessary to recharge for your next workout!
What are muscle building supplements
As mentioned, supplements are a tool. They can help you push harder during your training and speed up recovery. However, not all supplements are equivalent or are worth the price.
Some supplements are more effective if taken before your workout, while others are best taken afterward.
So, by taking vegan supplements to build muscle, I will grow my muscles?
No. You can’t grow your muscles only by taking supplements. Supplements support your hard work and good diet. They can help speed up results, but you still need to put in the effort.
Do vegan bodybuilders take supplements?
It’s hard to say if they do and which ones they take. With high caloric and protein needs, they likely use protein powder and creatine. They may also take a vitamin B12 supplement for health, though it’s not directly related to muscle building.
A few vegan bodybuilders:
– Nimai Delgado @nimai_delgado
– Torre Washington @torre.washington
– Derek Simnett @simnettnutrition
– Greg Lachance @lachance.greg
– Shelli Beecher-Seitzler @vegan_wnbfpro
– Jehina Malik @ifbbprojehina
They are only a few examples! There are many more vegan bodybuilders to motivate you to be plant-based while building muscle!
What are the main muscle building supplements?
Protein powder
As athletes have high protein needs, it might be harder to meet them. For resistance training athletes, it is recommended to eat 1.6-2.0 g of protein per kg of bodyweight per day.
That’s where protein powder comes in.
Protein powder doesn’t need to be consumed immediately after a workout. It can be taken at any time during the day. The goal is to meet your total protein needs by the end of the day.
Creatine
Creatine is particularly useful for vegans, as it is naturally found only in meat. It is stored in muscles and helps produce energy during high-intensity, short-duration activities like weight lifting or sprints.
While the body produces creatine, it may not be enough to meet higher needs. Supplementing increases creatine storage, allowing muscles to work harder and support muscle growth.
When buying creatine, you might see various types at different prices. However, research supports creatine monohydrate as the most effective and well-studied form. There is no scientific backing for the superiority of other types, despite marketing claims.
Caffeine
It can be taken before or during the workout.
Caffeine improves performance by reducing fatigue, making it easier to maintain pace and form for longer.
Caffeine is found in coffee, energy drinks, sports foods (like gels), and pre-workout supplements. Always verify the caffeine content, as it varies a lot from one product to another.
Beta-alanine
Beta-alanine is beneficial for high-intensity interval training or sprints as it enhances muscle contraction capacity by increasing carnosine levels. Higher carnosine levels help muscles buffer acid more effectively.
High doses of beta-alanine can cause a tingling sensation in the fingers, lasting about an hour.
Nitrate / Beetroot juice
Nitrate is converted to nitrite and then to nitric oxide (NO), which can boost performance. You can find dietary nitrate in leafy greens, beetroot juice, fruits, drinking water, and even processed meats. More nitrate can improve NO levels, benefiting activities like power lifting, sprints, and HIIT. However, these effects are usually more noticeable in beginners rather than experienced athletes.
Other supplements may be good, but their not backed up by science enough to be recommended just yet.
To improve your vegetarian, vegan or plant-based diet, make sure to contact your vegan nutritionist!
Which vegan protein is best for muscle building?
As mentioned above, if you can meet your protein needs from food only, that’s the best option.
If your protein needs are very high and hard to meet from food alone, protein powder can definitely help.
What to consider when choosing a protein powder?
Protein powder is not one size fits all.
However, the most important thing is that it’s a complete source of protein. Ensure your protein has all essential amino acids or comes from a variety of plant sources. For example, a protein powder with pea and rice protein combines legumes and whole grains for a complete protein.
For the best texture and the best taste, it’s really all about trial and error. You have to try different brands and flavors to find your favorite!
Is creatine vegan-friendly?
What you should know is that creatine powder is synthetically made. This means it’s made by humans in a lab, and not by an animal’s liver. However, to be 110% sure, look for a vegan certification on the package.
If you have more questions about vegan supplements for muscle gain, make sure to speak with a plant-based dietitian!
