I have the strength and size to back up the fact that you can get strong and have a muscular body on a vegan diet. In this article I am going to discuss why I became a vegan and then go into how to plan your diet to pack on some muscle. There is no way that you can get big and strong on a vegetarian diet! I used to hear this all the time from my meat-eating friends. I say, used to as I never hear it anymore from people that know me or from people that have seen my photos on my website. Yes my friends, you can in fact get bigger and stronger on a vegetarian diet. You can even do it on a vegan diet no animal products whatsoever. When I was fifteen I read an interview with Harley Flannagan lead singer of the legendary NYC hardcore band, the Cro-mags in which he stated that he became a vegetarian to lead a more peaceful life and that one cannot talk about peace when they have a steak on their plate, as an animal died in agonizing pain to end up there. That really struck a cord with me and got me thinking about the thousands of animals that suffer daily on factory farms. Next, I visited Kenya with my parents and experienced a feeling of oneness with the animals over there. I realized that I did not want to contribute to the unnecessary suffering of other beings and I knew that I needed to make some changes.
If you’ve been thinking about going vegan, you may worry that it will hamper your gym game. Want proof? Look no further than Jon Venus, a bodybuilder, trainer, and Youtuber who went vegan a few years into his career after learning about the environmental impacts of the animal farming industry. People are increasingly adopting vegan diets for ethical and health reasons, too. Plant-based products are in higher demand than ever and will grow as a food trend in , according to predictions from Whole Foods Market. In fact, when we polled Men’s Health readers about going vegan on Twitter, nearly 20 percent of them said they’d at least give the diet a shot. But for Venus, going vegan isn’t a short-lived experiment. It started with his energy levels. His speaks-for-itself physique proves that finding a diet that works for you—and that you can stick to—is key. For Venus, that means eating nutrient-dense plant-based foods that check the right macro boxes. We typically recommend 50 percent from carbs, 30 percent from protein, and 20 percent from fat for the average guy, but that ratio will ultimately be individualized to your goals, whether it be losing weight, maintaining weight loss, or gaining muscle. To see exactly how Venus powers through his workouts—and gets anywhere from 80 to grams of protein a day—we asked him to break down exactly what he typically eats for breakfast, lunch, snacks, and dinner.
Their e-book is helpful too. This distinguishes them from ‘vegetarians’ or lacto-vegetarians who may eat milk, cheese, eggs, yogurt, etc. In protein supplements, even though soy is a complete protein, try non-soy protein foods and supplements for variety. Current research suggests that most athletes require between 1. What should I do? Mix in the remaining ingredients until thoroughly combined. Not only your gains, but also track the food you eat. Note: Use 3 tablespoons of rice protein powder nutribiotic brand with 8 oz of almond milk and 8 oz of soy milk. Plant-based products are in higher demand than ever and will grow as a food trend in , according to predictions from Whole Foods Market. J Strength Cond Res.