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How to gain muscle on a vegan diet?
More and more people are joining the idea of leading a friendly lifestyle with the environment and the rest of the beings that inhabit the planet, among the measures adopted, the one of following a vegan diet stands out, which although it achieves the task and is relatively healthy usually has a complication. Which one? that of presenting problems to gain muscle.
Fortunately, there are some solutions that allow you to show off a toned body without having to eat animal derivatives.
It is now possible to gain muscle on a vegan diet
The recurring problem that vegans have to deal with, without a doubt, is trying to keep their bodies toned, discarding meat and animal derivatives, which results in depriving the body of many nutrients, vitamins, minerals and proteins, complicating the task to achieve the correct amount of muscle mass.
On the other hand, most of the menus leave a lot of room to be dissatisfied, which is why a couple of simple recipes are brought that can be combined with the rest of the food in order to be satiated without having to resort to meat consumption., firstly, the salad that can act as the main dish of the daily meal, and secondly, a delicious smoothie perfect to include at breakfast and/or dinner.
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Vegan salad ideal for gaining muscle mass
Sticking to a vegan diet doesn't have to be difficult, in fact, the suggested salad below proves that it can even be delicious! The reason for this lies in the species it brings together, making it an excellent alternative when eating the main dish of the day.
Ingredients needed:
- 15 ml of water
- ½ block of firm tofu
- 1 large white onion (or 2 small)
- 1 cup of spinach leaves
- 2 cloves of garlic
- 1 avocado
- 1 pinch of sea salt
- 1 pinch of freshly ground black pepper
- 1 tablespoon of olive oil
- 1 teaspoon cumin
- 1 pinch of dried thyme
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Preparation mode to gain muscle
The procedure begins by cutting the onion and tofu into small cubes, then washing and disinfecting the spinach leaves. Cut the avocado into slices, taking care to remove the shell and peel the garlic to chop it finely.
Have a bowl large enough to combine the water, salt, pepper, thyme and cumin, let stand.
Take advantage of the time to heat the olive oil in a pan where you can sauté the onion and garlic for about 5 minutes, after this time, add the tofu and allow it to cook for about 10 more minutes.
Having the sauce ready, it is time to incorporate the mixture of water with spices, stirring very well before adding the spinach leaves. Finally, get off the heat source and serve the delicious salad, using the avocado slices to decorate.
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Additional recommendations to gain muscle
It is common for the regular consumption of the salad to lead to boredom, this is where creativity and personal tastes come into play, since the recipe is open to specific modifications without compromising the initial objective of gaining muscle.
For example, it is possible to replace some ingredients with other varieties or aromatic herbs.
However, under no circumstances, the use of processed products or sauces high in salt and preservatives is allowed to dress it, if you prefer an additional flavor, accompany the salad with a dressing prepared with:
- The juice of some fresh fruit, such as lemon
- A little oil (sesame, olive, avocado or fine herbs are recommended)
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Smoothie to gain muscle
Proteins of animal origin can be just as beneficial as those of animal origin as long as they know how to combine, it is necessary that their intake is accompanied by a portion of natural fats, vegetables and fruits to complete the daily nutritional requirements that allow maintaining optimal muscle.
This without leaving aside that, playing with the flavor of the different ingredients avoids fatigue.
In the case of the smoothie to gain muscle following a vegan diet, it requires having:
- 9 medium strawberries
- 1 and ½ cups of coconut milk
- 1 and ½ cups of spinach leaves
- 15 almonds
- 2 tablespoons of organic and vegan peanut butter
- 2 tablespoons of the protein powder of the preferred flavor
- 2 ice cubes
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Preparation mode to gain muscle
The elaboration of this nutritious smoothie is simple, it will be enough to take all the ingredients to the blender glass to process them until obtaining a homogeneous result, serve and drink immediately either in the morning during breakfast, or as part of dinner, either which represents a great ally in preventing the nutritional imbalance that vegan diets often entail.
