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What constitutes a plant-based diet? By plant-sourced food, we mean all variety of vegetables, fruits, grains, legumes, lentils, plant oils, seeds, nuts, plant-based milk, grain flours, and vegan cheeses and milk. These products-or the food prepared purely from them-is referred to as vegan or plant-based. In this list, we find that not a single ingredient is purely protein-based. While protein is largely present in most of the plant-sourced products, it is coupled with other macro and micronutrients as well. For athletes and bodybuilders, the concern is how to consume such products while balancing the proportion of these nutrients in the interest of their muscle building. And that concern leads us to the plant-based, vegan bodybuilding diet.
Every bodybuilder, irrespective of gender, strives to build a strong musculature through heavy training and intensive resistance exercises. And mere exercises can't make much of a difference when there isn't a good diet to support the body changes. Nutrients play a major role in muscle development, and the role of both the macro and the micronutrients cannot be overlooked. Experts believe that for optimal muscle development, about 0.7-1 gram of protein per pound of body weight per day is essential to consume. Keep these values in mind while we make a case for our high protein vegan diet. A bodybuilder must also have a 20% surplus of caloric intake for building and strengthening muscles.
This book covers the following topics:
- What is a plant- based diet?
- What are the benefits of a plant-based Diet?
- Vegan vs plant-based diet
- Plant-based nutrition for sport
- The incredible health benefits
- Creating a healthy plant-based eating habit
- Plant-based meal plan for weight loss
- breakfast to motivate and energize your body
- Food to eat and avoid
- Breakfast recipes
- Lunch recipes
- Dinner recipes
- Snacks and salad recipes
- Smoothies recipes
- Don't forget to exercise
...And much more!.
This particular concern of bodybuilders led many health experts and nutritionists to work extensively on the vegan diet and create high-protein recipes and develop a dietary approach which can specifically meet the needs of the people who are working for muscle gain. Where most people can simply rely on vegetables, fruits, grains, etc., to meet their energy needs, athletes should look into the diet very carefully and manage the high-protein to carb ratio while maintaining the intake of micronutrients and trace minerals. In a nutshell, a vegan bodybuilding diet is entirely different from a basic plant-based diet, as it is targeted to meet the need of building muscles.
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