Read the rest here: https://www.forksoverknives.com/how-to-build-muscle-on-a-plant-based-diet/There’s a misconception that you need to eat meat to get big. Although many professional athletes don’t eat meat, people still believe that meat equals muscle mass. I’ve been a no-meat athlete for the past twenty years, and I have not found it difficult to effectively build muscle on a plant-based diet.
How I Fuel Myself with Whole Plant Foods
The standard American diet is filled with calorie-dense processed foods, but when you eat whole plant foods, you will find that they are lower in calories per bite of food, and you will need to eat more volume to feel full and satisfied. I eat five bananas (about 100 calories each) as soon as I wake up, and that is before my main breakfast, which is a bowl of oats with fruit and nuts. On my way to the gym, I eat another three bananas for a quick burst of energy to optimize my fuel before a workout. After my workout, I look to starchy vegetables, legumes, and grains for the basis of my hearty, muscle-recovery meals. Some of my favorite choices are yams, beans, lentils, and brown rice. Then I add plenty of other nutrition foods such as leafy greens. (Note that leafy greens alone do not have enough calories to satisfy, so don’t build your diet on greens alone.) On days that I exercise, I burn more fuel and thus eat more calories to feed my muscles. My appetite guides my daily nutrition plan.
A fantastic article on fitness by vegan bodybuilder Robert Cheeke!