Protein is one of the most important parts of muscle building diet. Without the options of meat or eggs, there are still many other alternatives a vegan can get as protein source. Legumes, beans and peas provide a good source of protein. They are packed with nutrients and all sorts of vitamins. Many legumes like lentils and black eyed peas provide excellent source of protein. They have the lowest glycemic index, contain the most soluble fiber, and they are perfect for soups or stews.
Another good source of protein are soy beans. Many Asian restaurants serve tofu, which is made from soy milk. It is tasty, healthy and a fantastic addition to vegan muscle building diet. After or before a workout, you can also make yourself a nice soy-based protein shake. This works just as good as whey protein in building and repairing lean muscle. Most of us will need about 0.7 grams of protein per pound of bodyweight daily. Anything too much than this will not offer any additional benefits. Soy milk can also be substituted for dairy milk. Soy milk is tasty and a good source of protein. Tempeh is another excellent source of protein, and many has recommended it over tofu. Do not forget to eat them with grains or brown rice to get the complete amino acids.
Vegans need to make sure they have enough healthy fats in their diet, due to the lack of meat and dairy products. One of the most favorite nuts among vegan bodybuilders is almond. Almonds are really healthy, and best of all, they have high content of mono-saturated fat (the good fat) and very low saturated fat (the bad fat). Not just that, one ounce of almonds contain as much calcium in ¼ of milk. Another good source of healthy fat for your vegan muscle building diet is avocado. An average avocado contains 20-25 grams of healthy fat per fruit. Other important sources of healthy fat are from flaxseed and grapeseed. You can purchase them in raw form, then grind the seeds to extract the oil. Add them to your cereals or shakes. Alternatively, you can buy the flaxseed or grapeseed oil from any major supermarkets.
Vegans also run the risk of Vitamin A deficiency, due the lack of animal products. To get sufficient Vitamin A, you should eat loads of bright orange vegetables and fruit (carrots, yams, squash, apricots) and dark green ones (spinach, kale, chard etc). These will provide plenty of beta carotene which the body can convert to Vitamin A. Be careful of synthetic Vitamin A supplements, as they can be dangerous and toxic when taken in high levels.
When it comes to vegan muscle building diet and bulking up, other aspects are as important too. Make sure you eat at least 4-6 times day, but small and quality meals each time. In the gym, short and intense workout is encouraged for vegans, as muscle recovery is slower than non-vegans. And most importantly, to gain more muscle, consistent workout routine is a must.