The Vegan Powerlifter's Guide: Strength Through Plants

Embracing a vegan diet as a powerlifter might seem challenging, but it's entirely feasible and can be highly effective. With proper planning and a focus on nutrient-dense foods, you can achieve your strength and performance goals while adhering to a vegan lifestyle.

Introduction

The vegan diet has risen in popularity in recent years as an increasing number of people adopt this way of eating for its purported health benefits and ethics surrounding animal treatment. It has not only attracted the interest of the general population but also that of athletes - including bodybuilders. This article reviews the vegan diet for bodybuilding, lists foods to include and avoid, and provides a guide for powerlifters looking to thrive on a plant-based approach.

Understanding the Vegan Diet

A vegan diet is a plant-based diet that excludes the consumption of all animal products, including meat, fish, eggs, and dairy. A vegetarian athlete abstains from eating meat, fish, and poultry. Just as with vegan diets, vegetarian diets can be deficient in vitamin B12, DHA/EPA, calcium, and iron. Vitamin B12 and DHA/EPA will need to be supplemented, but vegetarians can get sufficient calcium from dairy products or leafy greens.

Nutritional Considerations for Vegan Powerlifters

Powerlifting places significant demands on your body, requiring adequate calories, protein, carbohydrates, fats, and micronutrients. It’s easier as a vegan or vegetarian to be deficient in important micronutrients, protein, and calories, which can all impact health and performance. Athletes who are vegan or vegetarian will have to pay more attention to getting adequate protein and eating sufficient calories in order to optimize performance and health.

Macronutrients

Protein, fat, and carbohydrates are macronutrients or the nutrients that your body uses in the largest amounts.

Read also: Vegan Diet for Diabetes Management

• Protein: Crucial for muscle repair and growth. For athletes or individuals looking to maximize muscle growth and training adaptations, protein targets of 0.7 to 1.0 grams/pound are appropriate. It’s generally accepted that for optimal muscle growth to occur, protein intake should be rather high at around 0.7-1.0 grams per pound (1.6-2.2 grams per kg) of body weight per day (1).
• Fats: We need fat as an energy reserve, to insulate and protect organs, and also to absorb fat-soluble vitamins. 20-35% of your daily calories should come from healthy fats like vegetable oils (olive, canola, and avocado oil), avocado, flax seeds, chia seeds, olives, nuts, and seeds.
• Carbohydrates: Serve as the main energy resource for all humans and are critically important for athletes. Carbohydrates are the major fuel used during resistance exercise (Lemon, 1998). Some researchers recommend 6 g of carbohydrate/kg of body weight (2.7 g/lb) daily, or about 55 to 60 percent of total intake (Lambert, 2002).

Micronutrients

Micronutrients are vitamins and minerals needed by the body in very small amounts. These vital nutrients can generally be obtained by eating a wide array of foods. Just as with vegan diets, vegetarian diets can be deficient in vitamin B12, DHA/EPA, calcium, and iron.

• Vitamin B12: Assists in red blood cell formation, cell metabolism, nerve function, and the production of DNA (Mayo Clinic, 2017).
• Omega-3 Fats: Important for heart health, lower blood pressure and heart rate, improved blood vessel function, and lower inflammation (Harvard School of Public Health, 2021).
• Calcium: According to the National Osteoporosis Foundation (2018), calcium is important for more than just strong, healthy bones. It also enables our blood to clot, our muscles to contract, and our heart to beat.
• Iron: Helps to transport oxygen to tissues throughout the body for metabolism. Best vegan source: Dark leafy greens, legumes, and dried fruits. It’s important to consider that these sources of iron are not absorbed by the body as readily as meat sources.

Key Vegan Foods for Powerlifters

The vegan bodybuilding diet usually includes many of the following foods:

• Beans and legumes. These provide a good source of protein and fiber.
• Hemp, flax, sunflower, and chia seeds. They contain a good amount of protein and omega-3s.
• Quinoa and amaranth. These two pseudograins provide complete sources of protein.
• Meat substitutes. Made to look and feel like meat, these products are usually made with soy or pea protein.
• Soy products. Examples include tofu, tempeh, edamame, soy milk, and soy protein powder.
• Calcium-fortified plant milks and yogurts. These fortified products can help vegans meet their daily requirements for calcium and vitamin D.
• Spirulina. This blue-green algae packs a lot of protein, as well as several vitamins and minerals.
• Vegan protein powders. The best varieties are usually made from a combination of protein sources, such as peas, hemp, and brown rice.
• Nutritional yeast. Used in vegan cooking for its savory flavor, nutritional yeast is commonly fortified with vitamin B12.
• Sprouted grain breads. These provide a good source of protein and complex carbs.
• Oats. Oatmeal and oats provide a good amount of protein per serving, as well as some beneficial fiber.
• Fruit and vegetables. These are an important part of any vegan diet.
• Whole grains and cereals. These can provide a good source of protein, B vitamins, and fiber.
• Nuts and nut butters. They can provide a good source of protein when combined with other complementary proteins. Plus, they’re a good source of healthy fats.
• Tahini. This paste made from sesame seeds provides a good amount of fat and a bit of protein per serving.
• Healthy oils. Oils, such as olive, avocado, and hempseed, provide a good source of healthy fats and some essential omega-3s.
• Vegan dark chocolate. High in antioxidants, vegan dark chocolate contains some essential vitamins and minerals, such as calcium, iron, potassium, magnesium, and vitamins A, B, and E.

Foods to Limit or Avoid

The vegan bodybuilding diet tends to avoid or limit the following foods:

• Animal foods. Meat, fish, poultry, dairy, eggs, and bee products are entirely off-limits on a vegan diet. Certain animal additives found in several foods fall into this category as well.
• Foods that might not be vegan-friendly. Some breads, deep-fried foods, candy, potato chips, dark chocolate, and other products may harbor animal-derived ingredients.
• Vegan junk food. Candy, ice cream, and some vegan protein bars should be restricted, as they tend to be high in refined sugar and calories.
• Mock meats and cheeses. These tend to be processed and may contain additives. They also tend to provide fewer nutrients than whole foods. Therefore, these products should be limited.

Supplementation for Vegan Powerlifters

Dietary supplements Considering that the vegan bodybuilding diet may lack certain nutrients, it’s recommended that followers take advantage of certain dietary supplements. With the rise in popularity of the vegan diet in recent years, nutrition supplements geared toward those following it have greatly improved in quality and taste. One of the main supplements to consider is a vegan protein powder, which allows you to reach the protein intake levels recommended for bodybuilding while staying within a certain calorie range. There are numerous vegan protein powders available, such as soy isolate, pea, hemp, and brown rice. It’s best to find a powder with several sources to ensure you’re getting all of the essential amino acids. Another potentially beneficial supplement is a vegan multivitamin that includes sufficient quantities of the nutrients that the vegan diet typically lacks, such as calcium, iron, zinc, and vitamins B12 and D. Some other supplements to consider are creatine and beta-alanine. These two well-studied compounds are naturally found in meat products and available in vegan-friendly varieties. They can play a role in energy metabolism and muscle gain. While supplementing is not entirely necessary on the vegan diet, it can reduce the chances of nutrient deficiency and optimize the diet for your bodybuilding purposes.

• Vitamin B12: Non-negotiable for all vegans.
• Vitamin D3: Choose vegan D3 from lichen.
• Creatine Monohydrate: Research shows vegan athletes particularly benefit from creatine supplementation since plant foods contain no creatine.
• Beta-Alanine: Supports high-intensity performance.
• Plant-Based Protein Powder: Convenient for meeting protein targets.

Vegan Powerlifters: Real-World Examples

Derek Tresize is a bodybuilder. Tresize has placed in several bodybuilding contests and won three, most notably in the World Natural Bodybuilding Federation’s physique category. Bradie Crandall is a powerlifter. A state record holder in the American Powerlifting Federation’s -241lb class, his competition PRs are a 617lb deadlift and 1,505lb total - both APF open records - and the 23-year-old also holds junior records with a 345lb bench press and 565lb squat. Nick Squires, a California resident, has multiple championship wins under his belt, in addition to setting state records in his class for a massive 550 pound squat, 617 pound deadlift, and 1,515 pound total.

Read also: Vegan Diet for Bodybuilding

Potential Benefits of a Vegan Diet for Powerlifters

The vegan diet has been associated with several potential health benefits.

• Reduces heart disease risk: People following vegan diets seem to be at a significantly lower risk of developing heart disease (7). This may be partly attributed to a reduced intake of saturated fats and cholesterol and a higher intake of fiber and various plant compounds. Traditionally, vegans tend to have lower blood pressure and levels of total and LDL (bad) cholesterol than the general population (7). Moreover, the vegan bodybuilding diet is high in fruits and vegetables, which contain a good amount of dietary fiber. High fiber intake has been associated with a lower incidence of stroke and heart disease (8).
• Can promote a healthy body weight: Those following a vegan diet typically have a lower body mass index (BMI) than those following a traditional Western diet, which reduces the risk of several disease factors (7). One 16-week study looked at the effects of the vegan diet on 75 people with excess weight. It found the vegan diet to be more effective at improving body weight, fat mass, and insulin resistance markers than a control diet (9). Therefore, if you’re starting out on your bodybuilding journey with a bit of weight to lose, the vegan diet may be beneficial in that regard.
• May protect against certain cancers: Following a vegan diet has been associated with a reduced risk of various types of cancer, compared with a traditional Western diet (10). This effect is likely due to the increased legume, fruit, and vegetable intakes associated with the vegan diet, which lead to higher fiber, micronutrient, and phytonutrient intakes (11). The vegan diet has also been linked to a reduction in BMI. A high BMI is another risk factor for certain types of cancer (12). What’s more, eating more soy, which is typical of those following a vegan diet, has been associated with a reduction in breast cancer risk in women (13). Lastly, various levels of processed red meat intake have been linked to a higher risk of colorectal cancer. This increased risk does not apply to those following a vegan diet (14).
• Faster recovery times and reduced inflammation: Plant-based diets naturally provide higher amounts of antioxidants and anti-inflammatory compounds from fruits, vegetables, and whole grains. These nutrients help combat exercise-induced oxidative stress and support faster recovery between training sessions.

Potential Drawbacks of a Vegan Diet for Powerlifters

While the vegan bodybuilding diet appears to have numerous potential benefits, it comes with some downsides to consider.

• Can increase your risk of nutrient deficiencies: The main downside of the vegan bodybuilding diet is an increased risk of several nutrient deficiencies. By excluding animal products from your diet, your intake of various essential nutrients is reduced - primarily calcium, omega-3s, iron, zinc, and vitamins B12 and D (7). You may need to take a vegan multivitamin to ensure proper intake of the above nutrients. Vegan omega-3 supplements are also available, which are usually made from algae. While these nutrients can be obtained from fortified vegan foods, nutrition education plays an important role when starting a vegan diet.
• Higher fiber intake: While a high fiber intake is generally considered healthy, consuming too much fiber can cause digestive issues, such as bloating, excessive flatulence, and abdominal pain (5). The recommended dietary fiber intake is 14 grams per 1,000 calories, which is around 25 grams for women and 38 grams for men. This amount is easily exceeded on a vegan diet (15). Excessive fiber intake can also lead to a feeling of fullness and reduced appetite. While this may be beneficial for some populations, it could limit bodybuilding progress if sufficient calories are not consumed (16, 17).
• Can be tough to meet protein and calorie needs: Given that a vegan bodybuilding diet mainly consists of nutrient-dense, high fiber foods, it may be difficult to meet protein and calorie needs without proper planning. Vegan diets tend to be lower in calories than traditional diets, due to the exclusion of many higher calorie, animal-based food items. Thus, following a vegan bodybuilding diet may make it challenging to eat more calories than your body burns to support your bodybuilding goals. This can be counteracted by increasing portion sizes, adding healthy fats to your meals, and eating cooked vegetables as opposed to raw ones to reduce their volume, which allows you to eat more of them.
• May be overly restrictive for some people: By eliminating all animal-derived products, the vegan bodybuilding diet can be too limiting for some people. Though the selection and availability of vegan food has grown rapidly in recent years, the diet can be seen as slightly monotonous, compared with the traditional Western diet. Fortunately, the number of creative vegan recipes that can add life to the diet and keep it interesting is limitless.

Sample Meal Plan for a Vegan Powerlifter

While calorie and macronutrient intakes vary greatly by individual and specific goals, here is a sample meal plan.

• Breakfast: Oatmeal, vegan protein powder, and banana
• Lunch: A stereotypical bodybuilder-style meal, with a twist - broccoli and rice, but with vegan "chicken" instead of traditional poultry.
• Pre-workout snack: a peanut butter and banana sandwich
• Dinner: protein pasta and vegan sausage

Practical Tips for Vegan Powerlifters

• Track your intake for several days using an app like Cronometer to identify gaps.
• Include protein at every meal and snack. Keep convenient protein sources like roasted chickpeas, protein bars, or protein powder on hand.
• Plant-based foods are generally less calorie-dense than animal products. If struggling to meet calorie needs, add calorie-dense foods like nuts, nut butters, avocados, dried fruits, and plant oils to meals.
• The higher fiber content of vegan diets can cause digestive discomfort initially. Transition gradually, increasing fiber intake slowly over several weeks. Stay well-hydrated, drinking at least half your body weight in ounces of water daily.
• Eating vegan in non-vegan environments requires planning. Research restaurant menus in advance, call ahead to discuss options, or offer to bring a dish to share at gatherings.
• Take the plate-construction approach to simplify meal planning. Start with your protein. Fill one-third of your plate with a plant-based protein For vegans: black beans, kidney beans, tofu, or lentils. Next, add carbohydrates. Roughly one-quarter to one-third of your plate will have a plant-based carbohydrate (like whole grains, starchy vegetables, and/or fruit). If your protein source is higher in carbs (like beans and lentils), you can include less carb sources in this section of your plate. Next, non-starchy vegetables. Fill the remaining space on your plate with non-starchy vegetables like leafy greens, bell pepper, zucchini, broccoli, cauliflower, etc. Finally, add a serving of a healthy fat. (1/4 avocado, 1 tsp oil, small handful of nuts or seeds). You can eat your meal on a plate as described, or you can try combining ingredients into a bowl, making soups, smoothies (probably not with beans, IMO), or salads for variety.

Powerlifting Accessories

Enhancing your powerlifting experience and performance can often come down to the right accessories. SBD's 13mm lever belt stands out for its quality construction and innovative design. Featuring a patented gliding lever, this belt offers the adjustability of a prong belt combined with the ease and tightness of a lever belt. Made from high-grade 7mm neoprene, SBD Knee Sleeves are engineered to minimize the risk of knee injuries while maximizing performance. Trusted by strength athletes around the globe, these knee sleeves offer superior support and compression, making them ideal for heavy training sessions. SBD Figure 8 Lifting Straps are a game-changer for lifters looking to push their limits without worrying about grip strength. For optimal elbow support and compression without sacrificing range of motion, look no further than SBD Elbow Sleeves. This design ensures maximal support for the elbow joint while allowing for natural movement during pressing exercises.

Read also: Lose Weight with Veganism

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