Vegan Muscle Gain Pyramid by @veganfitnesscom
Of course, gaining muscle follows the same principles as on a non-vegan diet, training, diet & recovery are the key components, while supplements play a role, but a minor role compared to others. Build from the base up and you’ll hit your targets much quicker!
Strength training: to generate muscle adaptations it is necessary to have a stimulus from some strength training and progressive overload. Follow a program that focuses on you getting stronger overtime & track your progress, are you lifting more than last year? If so, you are on the right track.
🔥 Calorie surplus: a positive energy balance positively affects anabolism, muscle protein synthesis, and our training performance. 200-300 kcal above your maintenance calories is an adequate range to optimize muscle development and at the same time minimize fat tissue gain.
Sleep: rest positively affects our muscle protein synthesis and growth hormone release, important factors to maximize muscle adaptations. A range of 7-9 hours of sleep a day is optimal, but a minimum of 6 hours should be your target if you’re are currently below that.
Protein: to develop muscle tissue it is necessary that the synthesis of muscle protein is greater than the level of degradation. The necessary amino acids (protein base compounds) to achieve this goal must come from our diet. A meta-analysis released in the British Journal of Sports Medicine 2018 showed with protein supplementation, protein intake at amounts greater than ~1.6 g/kg/day do not further contribute to gains in fat-free mass from people engaged in resistance training.
Supplements: like protein, creatine, pre-workout can have a positive impact on your training & performance, but it’s important to work up form the base of the pyramid first.
Check out @vedgenutrition for all your supplement needs, with more products launching soon.
Morton RW, Murphy KT, McKellar SR, et al A systematic review, meta-analysis, and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults British Journal of Sports Medicine 2018 - 11 days ago