A weightlifting vegan’s diet for adding muscle

muscle definition, kettle mag
Written by Nigel Simpkins

Abiding by a vegan diet can make you a healthier person, decrease your effect on the environment, and can potentially save the lives of animals. One thing that veganism doesn’t lend itself to is gaining muscle mass. Utilising a gym pass every week may not be enough in itself to reach your meaty goal. Improving muscle mass is an exercise that is still underway long after you’ve left the gym. To abide by the law of veganism while eating to bulk up, start eating more of these foods.


Doing away with eating meat, fish, eggs, and dairy products necessitates becoming quite a creative chef. While many a vegan has a plethora of recipes up their sleeves, not all muscle gaining foods need to be eaten as a meal. Nuts are just one of the few foods that fall into the vegan snack category. Peanuts, almonds, and pistachios contain approximately 160 high-quality calories per serving. When you’re indulging in nuts your consuming a crucial muscle building care package of protein, fibre, and fat. Enjoy nuts on their own or strew a few on your salad or vegan yogurt.


It's true that the key to gaining muscle mass is by eating a high amount of protein. While meat eaters have erected shrines to meat essentials such as ribs, steak, pork, and chicken, vegans too have constructed their own place of worship to their vegan equivalent; beans. The second highest source of protein after meat is the bean. 15 grams of protein can be found in black, pinto, navy, kidney, and many other types of beans. Low in fat, high in fibre, and bountiful in amino acids, a cup a day is certain to keep meat away.


Another vegan food that can be eaten on the go are seeds. Awash in polyunsaturated fats, sunflower seeds and pumpkin seeds are surprisingly abundant sources of calcium, fibre, and calories. Though small, they sure know how to pack a nutritious punch.

Non-Dairy Milk

To wash all of these delicious foods down, pour yourself a tall glass of vegan approved milk. The mad scientists that created non-dairy milk have created an assortment of different types that cater to your taste buds and nutritious needs. A cup of hemp milk contains 30% of your daily calcium needs along with 3 grams of protein. Soy milk has about 8 grams of protein and is great with breakfast and can even be added to smoothies.