There are numerous guides you will see on nutrition, especially for those trying to lose some pounds.
However, there is little information on gaining or bulking up – except when the title sounds exciting like gaining muscle in a month, coupled with some great before and after photos to convince people to join the hype.
When you are used to eating meat on a regular basis, bulking up does not become a challenge as long as you have a proper regimen – but on a vegan diet, it becomes challenging to do so, that’s why it’s important to add some vegan mass gainer into your diet.
One lingering stereotype about vegans and vegetarians is that they all tend to be skinny, because of the apparent ‘lack of protein’ in the diet.
This has led many who are into fitness regimes and trying to gain muscle fear giving up their favorite animal foods.
In some cases, this is true because you will feel fuller faster due to plant foods containing greater amount of fiber, which causes you to not eat as much.
Vegan mass gainer
Supplements can therefore be a lifesaver for vegans who are trying to increase their muscle size, but are is a vegan mass gainer really necessary?
You might decide to buy a supplement, and later discover it is not suitable for your body or it does not give you the results you expect.
In order to prevent this from happening, it is important to know about supplements in general, which will help you make a more informed choice.
Are supplements really necessary?
One thing that you need to keep in mind is that you can still gain muscle whether you are a vegetarian or not, because the most important element is the calories you consume as well as your exercise regime.
If you need some encouragement, there are plenty of professional athletes that happen to be vegan, and their strength and muscle mass is quite impressive.
For you to grow your body strength and muscle mass, there are some tips that you need to know. These will apply across the board, whether you are a vegan or not.
Helpful tips to use
Improve your mindset
You can get to the goal you have set in life, regardless of what they are. However, they will be very difficult to achieve when you have a negative mindset. This principle applies everywhere – even in your diet or workout regimes.
The end success you get will be a combination of several factors, but all of these will take time before the results begin to show.
Keep in mind that real transformations are never insanely fast, so do not allow yourself to be fooled by the fitness industry and its claims that you can get your dream weight or body in a short time – their methods will likely consist of dehydration, portion sizes, and lightening.
Steroids & growth hormone
In addition, many bodybuilders that you will see or even admire unfortunately consume suspicious supplements or other chemicals such as steroids, growth hormones, and even testosterone, in order to achieve a larger muscle size.
Some of them also have contracts with companies that manufacture supplements, and their job is to advertise these products to the public.
Therefore, there is no need for you to bring yourself down, just because you are not getting the results that look similar to theirs.
When it comes to health and fitness, take every claim you hear with a grain of salt and do not rush out to buy these products without considering other factors first, the most important being:
It is very important to remember that everyone has a different biddy type, and just because something or a supplement worked for someone, does not guarantee it will work for you.
For certain people, it is easier to gain and lose weight, for others it is hard to gain, and for others it is hard to lose.
The most important thing is remembering what your body type is, then working with it to be at a healthy weight instead of trying to change it.
Another reason that makes it important to know your body type is because some bodies tend to have greater levels of fat storage, and muscle mass is hidden under these layers of fat.
The weighing scale does not always help either, because you might gain weight when increasing your muscle mass.
The most important thing is to find friends who can keep you accountable in your goals of building muscle, regardless of your body type.
They will always encourage you when you are feeling low, and keep your motivation up when you feel you are not getting your desired results.
Reduce your obsession with protein
It is not surprising that body builders have a great understanding of protein, and work on getting it as much as possible.
After all, it is the reason why supplements such as vegan mass gainer exists. However, it is important to ask yourself whether it is really as important as it is made out to be.
There are many bodybuilders who unfortunately die because of eating too much animal proteins over time, because these have a higher chance of causing illnesses over time.
It is good to understand how the body metabolizes proteins. When you eat this nutrient in various forms, the body breaks it down into derivatives of ammonia, which give your kidneys some extra work.
Therefore, you do not want to subject your body to stress through the metabolism process, and it is best to go for the premium protein source.
Every food you eat will come in a package of nutrients. Animal proteins will come with cholesterol and fat, while plant proteins will come with complex carbs and fiber.
How much protein do I need?
This is not an easy question to answer, as there is no definite limit. The human body is unpredictable when it comes to food, and certain diets will have greater levels of protein than others – for instance, the western diets having greater protein levels.
However, you might not need that much to build muscle – some studies show that you only need as little as 0.5 to 0.67 grams for every kg of food, and combine this with an exercise program to build weight.
Again, age is another factor. Babies and children will need more protein because their bodies are growing, and the amount your body needs will reduce after your teen years.
The issues with excessive amounts
Because bodybuilders know that protein is important in building muscle, you will find them going for isolated protein sources in the form of supplements such as vegan mass gainer.
However, there is no study that shows consuming very high levels of protein instigates muscle growth.
On the contrary, excessive protein intake will be stored in your fat cells, and also leads to the development of diseases like heart disease and osteoporosis.
Contrary to what you might think, you can simply meet most of your protein requirements through the food you eat, and work out more often.
If you do need a supplement though, you can make protein smoothies from whole food ingredients like seeds, fruits, and greens, or even hemp and clean rice powders.
Keep your focus on eating healthy
Muscles do not just come without building body strength – otherwise, you will still be very weak in the long term.
If you want to increase your muscle mass, you need to support that with your nutritional intake – and we are not talking about taking substances that boost muscle mass like steroids.
In fact, it is more efficient to maintain consumption of clean, wholesome food if you want to maintain your body properly.
A plant-based diet is helpful in achieving this, as it will give you quite the rotation of seeds, grains, vegetables, nuts and legumes.
When combined. They will give you sufficient levels of the protein, calorie and general nutrient needs, even when compared to athletes who train hard, but without the risks of saturated fats.
If you are a vegan, you can find excellent protein sources in foods like rice, beans, soy, peas, and lentils.
Green leafy vegetables like spinach will help as well, and also eating glycogen replacement foods such as fruits and nuts. For you to grow your muscles, you need sufficient energy to train – so focus on incorporating a more balanced outlook in your diet for better results.
Starch will give you great strength
The best carbs to go for are the complex ones, which you will find in fruits and whole grains.
Avoid empty calories though, as these will instead increase your body fat – something you do not need when you are trying to increase muscle.
They will also tend to negatively interfere with your long term health, motivation, and energy levels.
The best bet is eating food that is nutrient dense, as this will provide all the compounds your body requires for optimum functioning.
Among the most important nutrients include:
Do not be afraid to eat
- Calcium – this contributes to bone health and improved muscle contractions. You can find it in kale, spinach, hemp milk, broccoli, and collard greens.
- Iron – boosts your energy levels for your workouts. Find it in dried fruits, dark leafy greens, lentils and beans
- Potassium – plays a role in regulating dehydration and muscle contraction. It is common in kale, potatoes, and fruits such as oranges, bananas and avocados.
- Zinc – helps to improve repair and growth of your muscles, and can be found in macadamias, pumpkin seeds, cereals and oatmeal.
To tell you the truth, many of us have become scared of food, because we associate it with so many health problems – you might think that eating less food is important, but the truth is opposite of that.
You cannot expect to gain muscle, yet you are not eating enough to sustain your energy requirements or muscle growth.
Counting calories is really not the way to go because of how inaccurate it can be.
However, it can be useful when giving you a clue of the meal compositions you should make, as well as the portion sizes.
Why the classic stereotype of weak and skinny vegans exists is due to plant foods having greater fiber, which makes you eat less of them because you feel full faster.
The same rule will apply when you eat whole foods rather than processed food.
If you are looking forward to building muscle, you will therefore need to increase the sizes of the portions you eat every day.
Keep in mind calorie densities, and then apply the opposite of what you would do if you were in the process of weight loss.
That will mean you will focus on foods that have starch content, such as grains and bread, then eating them alongside high fat food like nut butter or avocado.
You will also need to increase your fruit and vegetable intake, such as dried fruits, to cover the rest of your nutritional requirements.
Something you should note here is that salads and raw vegetables will do nothing for you when you are trying to build muscle, because they will give you plenty of bulk without the energy.
It is better to make them into a juice, which allows you to consume greater amounts of food. This case does not apply to seeds and nuts though, as they are very calorie-dense.
At the end of the day, it is important to work with your own appetite by consuming a variety of foods, but always ensure you are not eating less than you require.
The cleaner food sources you consume, the less chances you have of keeping fat on your body, and the more you can increase muscle mass.
But if you are struggling to get enough protein then add some vegan mass gainer into your daily routine.
Knowing when to workout
You definitely cannot work out properly on a full stomach, as these food sources need ingestion after you have finished your workout.
Focus on even making post-workout protein shakes and water, which will replenish lost energy, and then eat meals afterwards to help the body recover.
When you think of vegans, you might not associate them with increased muscle mass, but it is actually possible to achieve it.
It just takes the effort, dedication and proper nutrition (vegan mass gainer), and you will be on your way to getting the body you have always wanted, in a healthy way.