Vegan & Soy-Free Body Building Diet Plan

Bodybuilding requires more calories daily than a regular diet. If you are vegan and want to avoid soy foods, you still have plenty of choices. Focus on eating legumes, seeds, nuts, whole grains, vegetables, sea vegetables and fruits. Take appropriate supplements, like B-12, to replace nutrients found in meat and make sure you get enough iodine-rich foods for your thyroid. Women might also consider a saliva or hair analysis test to make sure they have enough iron to ward off anemia from training.

What to eat to build

Contrary to popular wisdom, you don't have to eat red meat to be a bodybuilder. Vegan athletes must be more educated about their training table to be certain they are not overtraining and cannibalizing muscle to get needed protein.
It's important to eat a variety of proteins throughout the day. For example, eat peanut, soy or almond butter on whole grain toast and a protein drink make from hemp seed. Add fresh fruit to round out this meal.
Lunch and dinner can be cooked or raw vegetables, cooked legumes, pasta or whole grains such as brown rice, quinoa, oats, barley, millet or wheat berries. You can eat sweet potatoes and trail mix for snacks to provide fuel for training.

Eat small meals and snacks

Rather than try to digest three large meals, divide your daily calories into five or even six mini-meals. Each meal may consist of 400 to 500 calories. For example, a bowl of vegan chili and a small stack of whole wheat toast drizzled with flax seed, olive or hemp seed oil is power food. Snack on nuts, seeds and raisins. Spice up hot air-popped popcorn by tossing it in a brown bag with olive oil and cayenne pepper. Grind flax seeds or shred nigari (seedweed) or sprinkle sesame seeds over popcorn for a nutrient-dense snack.

Consume supplements

Most vegans may lack vitamin B-12 if they don't eat seaweed, such as spirulina, or Japanese foods that use seaweed, such as sushi. Take a daily multivitamin with minerals to fill in any nutritional gaps you might have from your intense training schedule. Antioxidants such as vitamins A, C, E, selenium and zinc are good for muscle repair. If you do not like swallowing vitamins, find a good powder or liquid vitamin instead. Remember to use sea salt with iodine to feed the thyroid.
Use enzymes if you have trouble digesting all the fiber in this vegan diet.