Why More Bodybuilders are Going Plant-Based

Vegan bodybuilding has gained major traction in the fitness industry over the past few years. Influencers, competitors, and average joes alike have turned to plant-based diets to provide all their macronutrients and are supplementing with pills and shakes to make up for potential deficiencies in B12 and Vitamin D.

This has raised more than a few eyebrows amongst folks who still associate bodybuilding with steaks, chicken, and liver. But, in reality, bodybuilders can get all nine essential amino acids from plant-based sources and may even experience quicker recovery due to a reduction in processed foods and increased intake of fruits and vegetables.

But, aside from ethical considerations, why would bodybuilders choose to go plant-based? Here are a few of the top reasons.

Holistic Health and Muscle Building

Bodybuilding demands effort and consistency both in the gym and in the kitchen. Researchers recommend that bodybuilders should follow a macronutrient split of 55-60% carbohydrates, 25-30% proteins, and 15-20% fat. As pure percentages, this doesn’t seem too intimidating, but a moderately active 80kg male would need to eat well over 150g of protein to fulfill this macro split. Anyone who’s tried to follow a high-protein diet like this knows just how difficult eating 150g+ of protein in a single day can be.

In the past, bodybuilders in a bulking phase turned to red meats like steak and pork, as well as dairy products like cottage cheese and ice cream, to easily fulfill demanding macronutrient needs. However, these foods are extremely high in saturated fats, which can raise LDL cholesterol levels and increase the risk of heart disease and stroke. While some old-school bodybuilders accept this risk, younger folks taking the stage today don’t just want to look good, they want to be healthy, too.

Bodybuilders may also switch to a plant-based diet to avoid food intolerances related to red meats. This is increasingly common, as recent research shows that food intolerances may be exacerbated by excessive or intense physical activity like heavy lifting. Food intolerances may also cause chronic fatigue in addition to bloating, nausea, and cognitive issues. If a bodybuilder suffers from any of these symptoms, their recovery will be suboptimal and their physique will be less impressive on stage. To optimize recovery and avoid intolerance, many bodybuilders have given up on red meats in favor of plant-based, whole foods.

Plant-Based Foods Have Improved

Anyone who remembers the “good old days” of plant-based bodybuilding will still shudder at the thought of eating bowls of lentils and mashed bean burgers 7 days a week — but that’s how it used to be. Before the pea protein and shakes, vegan lifters had to fill their boots with whole food protein sources.

Of course, athletes can get all their nutrition from whole foods, and some suggest that whole foods are better for our overall health. But whole foods diets are also expensive, time-consuming, and require some culinary proficiency to produce tasty meals. For would-be bodybuilders, who already spend up to two hours in the gym 6 days a week, the time and money required for a whole food diet can be overwhelming.

Fortunately, there has been massive growth in the plant-based industry in the past 5 years. This means that plant-based bodybuilders and MMA fighters now have access to convenient, cheap, high-protein foods.

However, many of the most popular plant-based foods, like Beyond Burgers or protein shakes, are formed from protein isolates. Protein isolates are highly refined and are typically derived from soy or yellow peas. They are also protein-dense and easy to prepare. But plant-based, heavily refined foods are often quick to digest which may leave plant-based bodybuilders feeling hungry all the time. To mitigate this, vegan lifters should embrace complex, whole-food proteins like pumpkin seeds, lentils, and beans which are higher in fiber and take longer to break down.

Increased Access to Information

Competitive bodybuilders are usually risk-averse and unwilling to make changes that might negatively impact their on-stage physique. But, recent studies repeatedly show that “a vegan diet does not seem to be detrimental to endurance and muscle strength”, and anecdotal examples of vegan bodybuilding online have piqued the interest of ethically-minded lifters.

Additionally, increased funding for research into plant-based diets has improved the standard and quality of nutritional advice that is freely available online. Plant-based bodybuilders can ensure they avoid macro or micronutrient deficiencies by following the practical advice of peer-reviewed publications and whole-food plant-based diet guides. These guides provide vegan bodybuilders with detailed, practical advice on everything from creatine supplementation to cooking on a budget.

Conclusion

Bodybuilders from all walks of life are choosing to go plant-based for ethical and health reasons. Some folks who have suffered from diets high in red meats and saturated fats have made the switch to plants to reduce the risk of heart disease and chronic health issues. Vegan bodybuilders today can also find plenty of good-tasting food in just about every aisle of the grocery store, which makes the transition from chicken and rice to pumpkin seeds and quinoa that much easier.