Today, more and more people are following a vegan diet, which begs the question: "Is veganism compatible with bodybuilding sports? As these sports are associated with higher-than-normal protein intake, it's important to avoid deficiencies by adopting a diet that's as balanced and varied as possible. In this article, we'll look at the points you need to pay attention to.
What is veganism?
As a reminder, the vegan diet is a lifestyle that excludes all exploitation of animals. This is achieved through our diet, by not consuming products of animal origin (meat, fish, eggs, milk, honey, etc.), but also by choosing not to use leather or silk in our clothing.
Vegan bodybuilding?
As the vegan diet excludesmany foods containing saturated fatty acids, acidifying or high glycemic index, athletes will feel more energetic during exercise.
On the other hand, a bodybuilding athlete cannot afford to eat like a sedentary vegan. You have to be careful not to create deficiencies, which is why you need a varied, balanced diet rich in proteins and antioxidants.
The foods eaten by vegan dieters are healthy and easily digestible, and they can consume a wide range of products rich in vitamins and nutrients. These include vegetables, fruit, cereals, oilseeds and legumes.
Bodybuilding is a very tiring sport for the muscles. Indeed, they are put under enormous strain during exercise, creating microscopic muscular lesions. These repair themselves during periods of rest, and this recovery process is aided by proteins. A protein deficiency can therefore lead to poorer muscle recovery and an increased risk of injury in the long term. What's more, any bodybuilding athlete wishing to increase muscle mass will need to increase his or her daily protein intake.
Specific needs of the vegan bodybuilder
The protein
As a reminder, proteins are made up of 21 amino acids, 9 of which are "essential" because the body cannot synthesize them. It is therefore important to supply them through the diet. With the exception of soy, spirulina and hemp, plant protein sources do not contain all the essential amino acids, so it's important to combine whole grains (brown rice, oats, buckwheat, quinoa, etc.), legumes (chickpeas, beans, lentils, broad beans, split peas, etc.) and nuts (walnuts, almonds, cashews, etc.) to avoid any risk of deficiency. Always check the origin and quality of your food.
If you can't get enough protein from your diet, don't hesitate to supplement with vegan protein powders to be added to water, plant milk, fruit juice or smoothies.
Vitamin B12
As a vegan, it's important to supplement your diet with vitamin B12. This vitamin is found exclusively in animal products. You'll find it in the form of dietary supplements to be taken daily. Note that this applies equally to body-building athletes and sedentary people.
Antioxidants
Body-building athletes (like all athletes) oxidize their cells beyond normal levels, due to their level of physical activity. It is therefore important for them to consume antioxidants. Antioxidants create a kind of shield around the cells, protecting them from the damage caused by oxidative stress. What's more, antioxidants will help destroy toxins in the body, and if your body no longer has to fight these toxins, it will provide you with better energy levels, and you'll be more inclined to improve your sporting performance. Antioxidants are mainly found in fruit, vegetables, green tea, vegetable oils, nuts and seeds. Again, they can be consumed in the form of food supplements, but a varied, balanced diet should be enough to fill you up with antioxidants .
Foods for a healthy acid-base balance
As bodybuilding athletes increase their protein intake, it's important to talk to you about acid-base balance. Since protein-rich foods increase the body's acidity, it's important to consume foods that restore this acid-base balance, since an overly acidic body leads to a number of unpleasant effects, such as increased fatigue, increased risk of injury, slower metabolism, increased risk of inflammation (cramps, aches, etc.) and poorer recovery after exercise.
To reduce this acidity, it's important to eat fruits, vegetables, seeds and oilseeds every day, to cut down on the consumption of industrial products and to limit sources of stress or lessen their effects by regularly practicing meditation, sophrology or other relaxation techniques.
In concrete terms, what should a vegan bodybuilding athlete eat?
The ideal breakfast is a source of wholegrain cereals, such as oatmeal with vegetable milk, oilseeds and fruit. We recommendavoiding coffee, which tends to acidify the body, and replacing it with antioxidant green tea.
For lunch and dinner, it's important to create a complete and varied plate with the following food families: wholegrain cereals, legumes, cooked and raw vegetables and vegetable oil.
Remember to eat snacks regularly. Ideally, these should include fruit and nuts.
If you have trouble with nuts and seeds, you can incorporate nut butters and seed pastes such as sesame paste (tahini) into your diet.
A word of warning about "ready-made" vegan products such as pizzas, ready-made meals or vegan burgers, which can be found in organic stores or in the organic sections of supermarkets. Don't forget that these are industrial products, and although they are vegan, they are not always balanced, and they contain more salt, fat, sugar, preservatives and other additives than your homemade preparations. They should therefore be eaten in moderation, and kept as a back-up for those days when you're short of time or inspiration.
In conclusion, vegan food and bodybuilding are perfectly compatible if the diet is balanced with a sufficient intake of proteins, vitamins, antioxidants and foods promoting acid-base balance. In this case, you'll limit the risk of deficiencies and reduced performance, you'll recover better and you'll even be able to increase your muscle mass. However, don't hesitate to seek the advice of a nutrition professional and, if necessary, supplement your diet.