If you're wondering 'how can you make muscle and increase strength and stamina with a vegan diet?' then this article can help you a lot.
The biggest myth which is surrounding the world for a long long time is that you can't make much muscle and strength/stamina if you're on a vegan diet, or you're a vegetarian. These things are spread by the people who don't know the importance of a vegan diet or they're used to eat a non-veg diet for their lifetime.
A large part of the fitness community considers the non-veg diet as a power and size source. It's a fact but not true at all. Did you see Gorillas, Rhinosouras, Giraffes, Bulls, etc? Of course, you've seen. They are powerful and their sizes are also big. The main thing is, they're all vegans. Why gorillas have so much muscle mass if they only eat fruits and leaves?
Non-veg diet is a source of protein and other essential nutrients like Amino Acids, Vitamins, Minerals, etc. But this source is not healthy. Because the DNA of that source can be a source of other diseases and illnesses. It's true that non-veg contains way more amino acid and protein than plant sources but it's way more harmful to health than plant sources. By the way, plant sources are not at all harmful, but best for the overall being.
A collaborative analysis held in the UK, USA, and Germany proves that the mortal rate in Non-Vegetarians is 24% higher than Vegetarians. The researches around the world prove that Vegetarians have a lower risk of dying from ischaemic heart disease and cardiac disease than non-vegetarians. Means vegetarians are safer than non-vegetarians in health issues.
A non-vegetarian will always complain about health. This diet brings dozens of health issues in a person. If a healthy person starts eating non-veg, within a year, he starts feeling uneasy, unpleasant, sleepy, fatigued, ill due to high uric acid and risky DNA in blood. Overall, a non-veg diet can damage humans inside.
That was the time when the human was not like it is today. He was a caveman. He used to eat according to the situation and surroundings. He had sharp canine teeth. Overall, he was built for hunting. On the other hand, some cavemen used to eat plants. Neanderthal, who used to eat animals and birds, couldn't grow in terms of intelligence as much as Cro Magnon, who used to eat plants in their diet in a large part and animals in small parts.
I can see a lot of powerlifters and bodybuilders who're vegan and have become vegan due to the proper knowledge about the power of the vegan diet.
Even a vegetarian diet is a rich source of protein, carbohydrates, fats, vitamins, minerals, amino acids, and other essential nutritional particles. But if you're a bodybuilder (or want to become a bodybuilder, Athlete, Powerlifter, Strongman) then using a vegetarian diet smartly would be a must.
The key thing is "If you're a vegetarian, you're safe, If not, you're not!".
Note - Eggs, Poultry, and Milk are also considered Non-Veg foods. So avoid them if you want to start your life as a vegetarian.
Below are the 6 most powerful tips to increase muscle mass, strength, and stamina with a vegan diet.
Tip 1 - Eating Fruits in the morning enhance your immunity and improve your digestion. Vitamins, Minerals, and high fiber repair enhance and protect your body. Fruit consumption in the morning leads to better food absorption and less muscle damage due to illness. Fruits increase your energy level so that you can burn calories all day, which means less fat and bulk in the body. Fruits contain a high amount of Vitamin C. It increases your immunity and defends you from various types of bacterias, viruses, pathogens, and fungi. You can eat Papaya, Banana, Apple, Orange, Pomegranate, Guava, Grapes, Naseberry, etc in the morning. Drinking coconut water and eating coconut is very healthy.
Tip 2 - Eating green leaves vegetables in lunch and dinner gives your body fuel and a high amount of magnesium, potassium, calcium, copper, iron, vitamin B group, and other essential nutrients. Carbohydrate found if green leaves vegetables is a high-quality fuel source. It doesn't store in the body as Glycogen bulk or Fatty acid fat. It gives you the required fuel as it fastly burns by the insulin. Eating raw salad with lunch and dinner gives you fibers and all essential nutrients. Tomato, Cucumber, Onion, Carrot, Sugar Beets, etc can be eaten as a salad. Cabbage, Gourd, Luffa, Eggplant, Ladyfinger, Spinach, Capsicum, Peas can be eaten boiled.
Tip 3 - Include Beans, Grams, Soy, Pulses, and Nuts in the diet. These foods contain a high amount of protein, carbohydrates,s and other nutrients like vitamins and minerals. You can eat them with oatmeal, rice, and wheat. Oats, Wheat, and Rice are the super sources of Carbs and Fats.
Note - According to the UK and Malaysia based scientific research, giving up food sources that directly come from animals and factories (milk, eggs, mutton, chicken, beef, pork, canned foods, processed foods, etc) can enhance your health in a short span of time and make you super healthy, energetic and super immune in some months.
Now the question is 'how to increase muscle mass and strength/stamina by just eating a vegan diet?' The answer to this question is wholely depends on the three tips given above.
When a human grows, he needs more protein than carbs and fats. The growth period of a human is from the womb to 20-25 years. But after 10, he doesn't need as much protein as he needed from the womb to 10. Babies and children depend on milk. So milk fulfills their protein requirements. After 10 parents should give their child a protein-based vegan diet. Like more pulse, gram, nuts, beans, etc. Soybean-based foods, peanuts, green peas, and red beans are rich sources of protein. You don't need animal food for protein because veg sources is high quality, safe and better.
After 25, you don't need that much protein as claimed by most doctors and scientists. Protein just repairs your cells then. If you exercise very fast and work in extreme sports then your muscles break down and then you need at least1-gram of protein per kg bodyweight. If you're a normal person, you need 0.5-grams of protein per kg of body weight. That much protein can be easily obtained from a vegetarian diet.
If you moderately work out 4 to 5 days a week with moderate weights and body weight, you don't break many muscles and only need 0.75 grams of protein per kg of bodyweight.
Soybean and Red Beans protein's quality is biological value is higher than Chicken, Beef, and Mutton's biological value. Soybean contains more than 50% protein with almost all the amino acids profile, highest glutamine (most essential amino acid) value. This means, eating only 50 grams of soybean each day can fulfill an average person's (80kg) 50% daily protein requirement. And the biological value of soybean is not less than milk and egg. Soybean replaces milk and eggs in terms of a post-workout meal.
The myths are spread by protein supplements companies and hired doctors and scientists that 1.5 to 2.5 grams per kg of body weight are needed is a pure lie. Your liver and kidneys can't handle that amount of protein and start getting weak. Kidney stones, kidney failure, heart failure, liver damage, diabetes, fatigue, gastric reflux, ulcer, and even cancer can occur due to a high intake of protein (especially animal and factory-made protein).
If you're vegan and want to become a bodybuilder or an athlete, you just need to include more grams, pulses, beans, nuts, and soy in your diet. Keep an eye on your diet and don't take more than 1.5-gram vegan protein per kg of your body weight because it can harm you (not as much harm as animal and factory protein but harm is harm).
Keep in mind that being healthy and flexible is more necessary than being muscular and powerful. So keep it as your priority. Vegan bodybuilders are more healthy and long-living than Non-veg bodybuilders.
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