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Discover five ways to gain strength on a vegan diet and improve your stamina. Learn techniques to help you feel your best without sacrificing your lifestyle.
Many people feel tempted to embrace the vegan lifestyle, especially with the myriad of products available these days. But how do you do it without losing your strength? Gaining muscle on a vegan diet works nearly the same way as it does for those who are not vegan. These five ways to gain strength on a vegan diet will have you feeling better than ever, and everyone will be asking how you did it.
Eat a High-Protein Diet
You have probably heard that most people naturally get plenty of protein from what they regularly eat, and the same goes for vegans. Protein is naturally found in many plants, such as chickpeas, lentils, Tempah, tofu, and quinoa. If you are vegan, there is a good chance that many of these foods are already part of your diet.
Another way to add protein is through supplements like powders or bars. These products often include many proteins derived from plants such as pea, soy, potatoes, hemp, and rice. Additionally, an increasingly popular vegan protein is Beyond Meat, which has more protein than an actual burger. If you’re looking for something to eat that feels and tastes like a hearty protein, meat substitutes are an excellent option.
Eat Many Calories
While it may seem counterintuitive for vegans to consume high-calorie diets, you can accomplish gaining strength on a plant-based diet just as those on other types of diets do. Calories are necessary to build muscle because if the body consumes fewer calories than it burns, you may begin to break down muscle tissue and even organs. Foods such as nuts, beans, and fattier fruits, like avocados, mangos, and bananas, can be added to salads and smoothies or eaten whole to increase your calorie intake.
Eat Throughout the Day
A great way to make sure you’re getting enough calories in your diet is to eat throughout the day. Consuming all your calories in the morning sets you up to crash later in the day, and eating all your calories at the end of the day can set you up for further health problems regardless of your diet. Eating
regularly throughout the day provides you with enough energy to accomplish tasks, build strength, and feel alert throughout the day.
Eat a Balanced Diet
Even if you are vegan, including all food groups in your diet will help you gain strength. Removing carbohydrates and fats from your diet does not necessarily help you lose weight, and there are many healthy types of these nutrients that your body needs. Whole grains such as brown rice, popcorn, and whole-grain bread are rich in fiber and B vitamins. Furthermore, olive oil, chia seeds, dark chocolate, and certain fruits with higher calories contain omega-3 fatty acids, antioxidants, and many other nutrients that are good for your muscles, heart, and other tissues.
Don’t Forget To Work Out
As with any strength building or maintaining, you’ve got to work out to stay in shape. Whether you have a favorite exercise routine or like cleaning and dancing around the house, the idea is to get your heart rate up a few times each week. As you piece together these ways to gain strength on a vegan diet, you will find that the plant-based lifestyle is adaptable and sustainable.
