March 2017 March 2017 | Page 42

Get STRONGER

on a Vegan Diet

B y : J aclyn Gough
Michael D Colanero photo

Between the excuse that a vegan diet is “ too difficult ” and one of the many myths that “ a vegan diet makes you weak ” , it ’ s no wonder why those in bodybuilding and fitness turn to a diet high in animal products to get stronger and build muscle . So , please read further to clear up the confusion .

A n ideal protein intake for a female for example is 1-1.5 grams per pound of body weight . A 135 pound woman should consume anywhere between 135 -202.5 grams of protein . Since 1 gram of protein contains 4 calories , a 135 lb woman should intake 5 4 0 grams of protein .
It ’ s easy to eat a cup of grilled chicken for 31 grams of protein , but it is j ust as easy to prepare and eat a plant based protein such as tempeh which can be found at most supermarkets for the same amount of protein ! Yes , about 31 grams of protein without the high cholesterol . A dd that to your shopping cart ! D o not fret if you cannot
SO , WHAT DOES ONE EAT ON A VEGAN BODY BUILDING DIET ?
�elow is a sample food plan that I ’ ve personally used to get ready for the cover photo shoot of a fitness magazine .
/ + ( ) ¼ ½
½ ½ ¼
½ :
Breakfast : 1 3 c quick oats water mixed then microwaved ,
c strawberries .
scoop vegan protein powder .
Snack : veggies , protein powder mixed with a cup of almond milk
Lunch : 25 g . tofu , veggies ,
c brown rice or sweet potato
Snack : 2-3 salt free rice cakes ,
avocado , veggies ,
c almonds or cashews .
Dinner :
c lentils or any kind of bean , veggies , 2 tbsp nutritional yeast .
Snack : protein pudding 1 scoop protein powder , water or almond milk , 2 tbsp chia seeds , 1-2 tbsp peanut butter .
�r � c dairy free yogurt , � c granola , small piece of fruit
No matter what diet plan you choose , it should not be difficult . A plant based diet has helped my strength increase and
j
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4 find tempeh because there are lots of other high protein options such
lower body fat . I competed in a fitness competition and took � st place , so if I can do it , you can too ! What are you waiting
as tofu , black bean burgers , seitan and lentils ust to name a few .
for Go meatless on Monday ’ s and the day after , and the day after that You ’ d be surprised how much your performance
�ou can also find yummy plant based�vegan protein powder at your nearest nutrition store .
can increase by consuming plant based foods such as avocados , ny and all vegetables , beans , sprouts , fruits , nuts and seeds .
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Natural Muscle Magazine
March 2017