A vegan diet involves a complete abstinence from eating meat and meat products. With such a diet, you can not only get rid of excess weight but also reduce cholesterol levels and reduce the load on the gastrointestinal tract. Some studies suggest a positive effect of vegetarianism on performance and mental performance. So, see below the vegan diet for muscle building.

Vegan Diet For Muscle Building:

Recently, more and more people have decided to become vegan. The modern poor environment, many incurable diseases, and widespread obesity make people think about the harmfulness of the lifestyle they lead. As a rule, vegans do not have problems with excess weight.

British scientists have found that the average weight of a vegan is 1/5 less than the weight of the average meat eater. Agree, this is a significant difference. And oncologists have long discussed that among adherents of a vegetarian diet, cancer, especially colon cancer, is much less common.

But not all people can completely rebuild their bodies to become vegan and completely give up eating meat, fish, and seafood. Many women resort to a vegetarian diet, which lasts 1-2 weeks, to effectively lose weight and cleanse the body. Of course, the effect of such a diet is simply amazing, but it is important to exit it correctly so as not to gain weight back later.

Many people mistakenly believe that the vegetarian menu is very meager and uninteresting and that plant-based foods are not tasty. We will dispel this myth by giving you examples of a varied, healthy, and tasty menu for the week.

Protein is found in almost all plant foods, just in smaller quantities than in animal products. If you eat a balanced diet with enough nuts, seeds, and legumes, protein deficiency in the body can be avoided. If you’re looking to build muscle, there’s always the option of supplementing your diet with nutritional supplements such as protein.

Here are a few foods that a vegetarian or vegan athlete should be sure to consume to stay healthy and strong:

  • Vegetables, cooked and raw;
  • All types of vegetable sprouts;
  • Fruits, preferably raw;
  • Legumes: beans, lentils, chickpeas;
  • Starchy vegetables: potatoes, sweet potatoes;
  • Brown rice;
  • Durum pasta;
  • Whole grain bread, pita;
  • Cereals and seeds: bulgur, buckwheat, pearl barley, quinoa, flaxseed, hemp seed, chia seeds, pumpkin seeds;
  • Hummus;
  • Nuts, nut milk;
  • Oils: peanut oil, almond oil, sunflower seed oil, flaxseed oil and hemp oil;
  • Agave nectar (as an energy source, not as a sweetener);
  • Vegetable protein;
  • Soy products: tofu, tempeh, soy milk.

Let us separately highlight plant foods with the highest protein content:

  • Beans,
  • Chickpeas,
  • Lentils,
  • Sesame,
  • Nuts and seeds,
  • Green peas,
  • Broccoli,
  • Soybean,
  • Spinach,
  • Asparagus,
  • Avocado,
  • Chia,
  • Bananas.


Refusal of animal food and Diet For Vegetarian can be caused by various reasons. There is no scientific evidence of the benefits of this or that type of nutrition, so it is impossible to talk about the benefits or harms of vegetarianism on sports and fitness indicators.

By James

Hi, I am James and I am a Nutrition Expert. I am currently working with and gaining more experience about nutritional value through this. I have experienced an evolution of nutritional value and shared it all through hoping it can serve people. Proper nutrition does not only gives a healthy life also helps you to live a long and happy life. It is my motto to give you proper nutrition tips and teach you nutritional values to live a happy life.