The Role of Nutrition in Glute Growth

To understand how nutrition can contribute to glute growth, it’s important to recognize the two main components of the buttocks: the gluteal muscles and the fat layer. Building a bigger butt involves increasing the size of the glute muscles and adding a layer of fat to enhance its roundness and shape. This can be achieved by consuming a protein-rich diet that supports muscle growth and incorporating foods that provide the necessary energy for effective workouts.

Protein-Packed Foods for Glute Growth

Protein is essential for muscle growth and repair. Including protein-rich foods in your diet can help you build lean muscle mass in your glutes. Let’s explore some of the best protein-packed foods for glute growth:

1. Salmon

Salmon is not only a delicious fish but also an excellent source of protein. It contains essential amino acids and omega-3 fatty acids, which aid in muscle growth and reduce inflammation. Incorporating salmon into your diet, ideally once or twice a week, can contribute to building lean muscle mass in your glutes.

2. Eggs

Eggs are a versatile and affordable protein source. They contain essential amino acids and provide vitamin B12, which helps convert food into energy. Including eggs in your diet can support muscle synthesis and provide the necessary energy for your workouts.

3. Chicken Breast

Chicken breast is a lean protein source that is low in cholesterol and high in protein. With its high protein content, chicken breast aids in muscle growth and repair. Incorporate chicken breast into your meals to support glute development.

4. Greek Yogurt

Greek yogurt is a protein-rich food that provides both slow and fast-digesting protein. It also contains calcium, vitamin B12, and phosphorus, which are essential for optimal muscle function. Make Greek yogurt a part of your diet to support your glute growth journey.

5. Tofu and Soy Chunks

Tofu and soy chunks are excellent plant-based protein sources. They provide a good amount of protein and can be incorporated into various dishes, such as salads, sandwiches, and curries. Including tofu and soy chunks in your diet can contribute to glute muscle development.

Complex Carbohydrates for Energy

In addition to protein, complex carbohydrates play a crucial role in providing energy for your workouts. Let’s explore some of the best complex carbohydrate sources for optimal glute growth:

1. Quinoa

Quinoa is a pseudocereal that is packed with protein and complex carbohydrates. It also contains all the essential amino acids, making it a complete protein source. Including quinoa in your diet can provide the necessary energy for your glute-focused workouts.

2. Brown Rice

Brown rice is a nutritious whole grain that contains complex carbohydrates and branched-chain amino acids. These amino acids are directly broken down into your muscles, providing a quick supply of energy. Consuming brown rice before your glute workouts can enhance your gains.

Nutrient-Dense Foods for Glute Growth

In addition to protein and complex carbohydrates, incorporating nutrient-dense foods into your diet can support glute growth. These foods provide essential vitamins, minerals, and antioxidants that promote overall muscle health. Let’s explore some of these nutrient-dense foods:

1. Spinach

Spinach is a nutrient powerhouse that contains iron, antioxidants, and anti-inflammatory minerals. These properties help reduce muscle wear and tear, increase endurance levels, and promote overall muscle health. Including spinach in your diet can support your glute growth journey.

2. Avocados

Avocados are rich in vitamins E, A, B6, and C, as well as healthy fats. The healthy fats in avocados help reduce inflammation and support muscle growth. Incorporate avocados into your meals to promote glute development and maintain a healthy weight.

3. Chia Seeds

Chia seeds are packed with protein, healthy fats, fiber, and essential nutrients. They provide a good amount of protein and can be easily added to smoothies, pancakes, and juices. Including chia seeds in your diet can provide the necessary nutrients for glute growth.

4. Pumpkin Seeds

Pumpkin seeds are a tasty and nutritious addition to your diet. They contain protein, healthy fats, fiber, and important minerals like magnesium and iron. These seeds support muscle function and provide essential nutrients for glute growth.

How To Build A Bigger Booty

Building a bigger and stronger butt requires a combination of exercise and nutrition. By incorporating protein-rich foods, complex carbohydrates, and nutrient-dense options into your diet, you can support optimal glute growth. Remember to combine your dietary choices with targeted glute-focused workouts for the best results. With the right nutrition and exercise routine, you can achieve your desired glute goals and enhance your overall physique.

Most meal replacements come in the form of powder or pre-made shakes so they’re ready to grab and go. Because of this, they are the quick and easy option to ensure you’re maintaining your diet goals, as well as reducing time spent preparing nutritious meals in advance.

For this reason, it’s no surprise that meal replacements have been linked to successful weight management[1] as you can easily keep a track on exactly how many calories you’re consuming, as well as all the nutritional value.

But with such a huge choice, it can be daunting trying to decide which meal replacement is right for you. Whether you’re just looking for a healthy snack or like the idea of a quick meal option, you need to make sure the one you pick is not only packed with healthy nutrients, but that it’s tasty too!

To make it easier for you, we’ve researched the market and whittled it down to what we believe are the top 5 best meal replacements…

Top 5 Best Meal Replacements for Women in 2021

Why Meal Replacements?

There are many reasons why people choose meal replacements. Quality meal replacements, like the five selected above, should be packed with everything you need to maintain a healthy diet plus added extras that could be otherwise difficult to include in your diet if you’re short on time. Here are some of the main reasons why meal replacements could work for you!

We hope one of our five best meal replacements suits your fitness regime! With the right meal replacement, you can achieve your health goals – whether they be weight loss or a nutrient boost. Finding the right one for you can be tough so always consider the main reasons you’re looking to take them so you can achieve what you’re looking for!

Remember to take a look at our best weight loss supps to see if you can take your efforts to new heights!

Disclaimer:  The information on this site has not been evaluated by the FDA. The products on this page are not intended to diagnose, treat, cure or prevent any disease. Results in description and Testimonials may not be typical results and individual results may vary. We may earn commission if you click the links and buy the products featured on this page.

For strength athletes, the recommended amount of protein per pound of body weight is generally between 0.7 and 0.8 grams. If you’ve been shooting for a gram of protein per pound of body weight–or more–you’re overdoing it.

Consequences of Eating Too Much Meat

Studies show that people who eat too much meat are 20 percent more likely to develop cancer, especially if they eat a lot of red meat. Pancreatic cancer, in particular, has been linked to heavy meat consumption. Meat also contains lots of saturated fat and cholesterol, which can lead to heart disease.

Processed meats, such as hot dogs, often contain nitrate, a preservative that may become carcinogenic when heated to high temperatures during the cooking process. All meats may form carcinogenic heterocyclic amines, or HCAs, during high-temperature cooking.

Marinating meat in vinegar, or microwaving it before cooking, can help reduce the number of carcinogenic HCAs in meat. However, meat may also contain high levels of hormones, which can trigger reproductive problems and early-onset puberty in children, yikes!

While vegetables aren’t typically known for being a great source of protein, there are some sneaky ones out there that contain a decent amount. Before we dive into the list of high protein vegetables, keep in mind that plant proteins are ‘incomplete’ proteins, meaning they don’t contain all of the essential amino acids. To make sure you get the different types of amino acids you need, make sure to combine these veggies with whole grains.

20 High Protein Vegetables

1. Edamame (Organic)

Protein Amount: 19 grams in one cup cooked serving

Edamame is super tasty and makes a healthy appetizer or snack. If you can, opt for organic edamame, since the majority of soybeans in the US are actually genetically modified and grown with lots of pesticides. You can try frying it along with scallions, eggs, and asparagus.

2. Tempeh (Organic)

Protein Amount: 17 grams in a three-ounce serving

Tempeh is made from fermented soybeans and mixing them in a dense cake that can later be fried in a pan like tofu or it can be sliced. It’s easily chewable, feels very nutty and has more fiber and protein in comparison to tofu. Since it is fermented, it can be more digestible for some people.

3. Tofu (Organic)

Protein Amount: 9-16 grams in a three-ounce serving

Tofu is a vegetarian staple, but even non-vegetarians can enjoy this delicious food. It’s light and flavorless, which means the opportunities for cooking it are endless! You can literally make it taste like whatever you want.. It’s made from curdled soy milk that can be fried in a pan, sautéed and stirred or sometimes scrambled.

It might not be as full of protein as the tempeh is, but the taste can be more tolerable to some. Always go for the organic types to avoid GMO soy and nasty pesticides.

4. Lentils

Protein Amount: 10 grams in a half cup serving

Lentils are low in calories, have lots of fiber and large amounts of protein which can be turned into a side dish filled with nutrients like a veggie burger or sometimes mixed into a sauce or dip. Lentils have also been proven to decrease cholesterol levels and decrease heart disease risk [1], making them one of the best high protein vegetables on this list.

5. Black Beans

Protein amount: 8 grams in a half-cup cooked serving

These beans have a high content of fiber, folate, potassium, vitamin B6 and various types of phytonutrients. They can also be made into brownies, here’s a great recipe!

6. Lima Beans

Protein Amount: 8 grams in a half-cup cooked serving

Lima beans may have been very common in our meals when we were kids. But that’s no reason to neglect them as an adult. Besides having high amounts of protein, lima beans are also rich in the amino acid leucine, which plays a major role in the protein synthesis in muscle tissue in adults.

7. Peanut Butter / Peanuts

Protein Amount: 8 grams in a quarter cup serving/2 tablespoons of peanut butter

Peanuts are an excellent snack and peanut butter is the classic comfort food for kids, but you can also add it in lots of others foods like pizza. Peanuts and peanut butter can also help decrease your appetite and make you eat a lot less during the entire day, contributing to weight loss [2].

8. Wild Rice

Protein Amount: 7 grams in one cup cooked serving

Wild rice is one of the grains richest in protein and whenever you are at a doubt what grain to eat you should always opt for white rice. It has a chewy and nutty texture and can be very satiating. You could try making a casserole with it and add goat cheese and cranberries.

9. Chickpeas

Protein Amount: 7 grams in half cup serving

Chickpeas are an excellent source of both fiber and protein which makes them an ideal combination for a healthy and tasty dip. You can try spreading it on a slice of bread instead of mayonnaise or serve it along with various vegetable slices.

10. Almonds

Protein Amount: 7 grams in a quarter cup serving

Besides being filled with protein, almonds also have high amounts of vitamin E which offers great benefits to your hair and skin health. They can also satisfy around 60% of your daily needs for magnesium, which will help you with your sugar cravings, it can decrease PMS cramps, increase bone health and decrease soreness in your muscles as well as spasms.

11. Chia Seeds

Protein Amount: 7 grams in two tablespoons per 2 tablespoons

Chia seeds pack an enormous amount of protein in such a small size, and they are also rich in linoleic acid, which is a type of omega-3 fatty acid found in plants. Plus, omega-3 acids help you trigger the release of the hunger-regulating hormone leptin, in charge of signaling your body to start burning off fats instead of depositing them.

12. Steel-Cut Oats

Protein Amount: 6 grams in a quarter cup serving

Steel cut oats are not only a rich source of protein, they have a lot lower glycemic index in comparison to rolled oats. That means that they don’t cause big blood sugar spikes, and chances are you’ll be much more satiated and will have fewer cravings after you’ve finished eating them. You can add all sorts of fruit like peach, blueberries, cranberries or various veggies.

13. Cashews

Protein Amount: 5 grams in a quarter cup serving

Besides having a moderate amount of protein, cashews provide around twenty percent of the daily recommended magnesium intake, as well as twelve percent of the daily recommended vitamin K intake. These are two crucial nutrients when it comes to bone health and growth [3] [4].

14. Pumpkin Seeds

Protein Amount: 6 grams in a quarter cup serving

Pumpkin seeds are an excellent choice when it comes to having a healthy protein snack and they are filled with lots of minerals and provide half of the daily recommended magnesium intake, as well as zinc which boosts the immune system, omega-3 fatty acids, and tryptophan which can improve sleep quality.

15. Potatoes

Protein Amount: 5 grams in one medium-sized potato

Potatoes contain a decent amount of protein and are an excellent side dish. They are wrongly thought of as having a few nutrients, but a medium-sized potato has around 5 grams of protein and provides twenty percent of the daily recommended magnesium intake which offers numerous heart health benefits.

16. Spinach

Protein Amount: 4 grams in half-cup cooked serving

Four grams may not seem a big amount to you, but considering this is a green vegetable, it sure is. And spinach salad is not the only thing you can make with it. Cooking it with cheese is one way you can increase its content of protein and make it a lot more delicious.

17. Corn (Organic)

Protein Amount: 3 grams in half a cup serving

The same as potatoes, corn is often looked down upon as plant that hasn’t got great nutrition qualities, but if it’s served along with legumes and veggies rich in protein, it can make for a very nice and balanced plant-based meal. Always opt for organic, non-genetically modified fresh types, since most of the corn sold in markets has been modified genetically.

18. Avocados

Protein Amount: 2 grams in a half-piece of medium-sized avocado

Avocados are super tasty, creamy and incredibly satiating, all of it owing to their high content of monounsaturated fatty acids and a small amount of protein. You can add them to guacamole or into a mojito smoothie.

19. Broccoli

Protein Amount: 2 grams in a half-cup serving

Broccoli offers an amazing amount of fiber and has an amazing amount of protein considering it’s a vegetable. Additionally, it’s been shown to have amazing anti-cancer compounds including sulforaphane [5]. You can increase your intake by preparing a salad with broccoli and peanuts which combine two plants rich in protein in one easy-to-cook meal.

20. Brussels Sprouts

Protein Amount: 2 grams in a half-cup serving

Brussels sprouts are needlessly scorned for having a not-so-great taste, especially once frozen, but when it comes to having lots of nutrients they pack a powerful punch. Besides protein, they also have large amounts of vitamin K and potassium.

Try adding some of these high protein vegetables to your diet to keep smashing your muscle-building targets!

From superfoods to supplements, achieving a fully nutritious diet daily is certainly no walk in the park – especially if you lead a tight schedule (which includes a walk in the park).

Kids, career, relationships – they all take up our time, so how can we make sure we’ve ticked all the nutrient boxes without it eating into our other commitments?

What’s worse is, even if you do spend time carefully curating a nutrient-packed meal plan to fit into your daily routine, some components beneficial to your body may not be easily accessible without taking multiple supplements as well.

Because of this, super greens powder has become a great little addition to many people’s daily regime. Quick and easy to administer, these dietary supplements can provide an impressive injection of vitamins and minerals – plus other components that could improve your overall wellbeing, both mentally and physically. And what’s more, everything is all housed in one powdered source so you can relax knowing you’ve fulfilled a healthy nutrient intake in one go.

Typically, super greens powders combine various vegetables, leafy greens, grasses, high-antioxidant fruits, probiotics and herbs to name a few – all geared towards improving your body’s immunity, digestive health, energy levels, detoxification and, sometimes even weight loss too[1].

In this article, discover which super greens powder we consider to be the best currently on the market. Plus find out what it is that makes these powders ‘super green’…

Here are our 5 best super greens powders.

Top Five Super Greens Powder

Why Super Greens Powder

As you’ve seen, super greens powder can tackle a whole host of issues you may want to improve – not only for your body physically – but for your mind and overall sense of wellbeing too.

Disclaimer:  The information on this site has not been evaluated by the FDA. The products on this page are not intended to diagnose, treat, cure or prevent any disease. Results in description and Testimonials may not be typical results and individual results may vary. We may earn commission if you click the links and buy the products featured on this page.

According to many reputable studies, turmeric’s powerful anti-inflammatory effects can boost joint health and help you recover faster from yoga exercises.

If you’d like to discover all of the benefits of this super spice, this article will provide you with all the essential facts. Keep reading to discover more.

What is Turmeric?

Turmeric is a plant native to India and some other parts of Asia. If you love to flavor your food with spices or you’re a fan of curry dishes, then you probably know that turmeric is the main ingredient used.

The main reason why turmeric is so healthy is because it contains several powerful ingredients – including curcumin[1]. This active compound gives turmeric its golden color and most of its health benefits.

According to a 2007 study overview from Advanced Experimental Medical Biology, curcumin has antioxidant, anti-inflammatory, anti-fungal, antibacterial and anticancer properties[2]. As such, it has the potential to help with a whole host of health issues, including diabetes, allergies and arthritis.

Turmeric is especially beneficial for yogis – it can speed up recovery, boost joint function, and help you feel more comfortable on the mat. Here’s how!

10 Minute Yoga Flow for Strength & Flexibility

What’s one way to sleep better, feel less stressed, and stay focused? It’s by starting your day with a short and easy yoga sequence!

The following twisting and stretching movements should energize your body and calm your mind first thing in the morning. These poses will strengthen and lengthen your muscles, help you feel fit and flexible, and set you up for a productive and positive day.

1. Tadasana

This is also known as a Mountain Pose. You start by grounding your feet and pressing evenly with all 4 corners of each foot. Draw your stomach in and up and stretch your arms towards the floor. Hold this pose for 5-8 breaths.

2. Urdhva Hastasana

After lifting your arms up overhead, press your palms against each other. Activate your triceps and keep your abs and legs engaged. Hold this pose for 5-8 breaths.

3. Warrior I

This is a great pose do to first thing. Start by stepping your left foot way back on the mat, so that you’re in a lunge position. Press with the left corner of your left foot against the mat as you maintain the right knee lunged forward. Make sure the knee and the ankle stay aligned. Hold this pose for 5-8 breaths.

4. Warrior II

Following the Warrior I Pose, open your hips, waist and arms to the side as you look forward over your right arm. Your back foot can open up slightly more than 75 degrees. Just keep an eye on your front knee and make sure it doesn’t roll in. Keep your abs tight and keep your torso steadied between the legs.

Stay in this pose for 5-8 deep breaths.

5. Triangle

Straighten your front leg and lean forward, placing your right hand on your leg. Imagine this position as being between two narrow walls. Hold it for 5-8 breaths, then prepare for a plank.

6. Forearm Plank

Drop to your hands and knees with your forearms on the floor. Make sure to form a straight line from head to toe while holding the plank position. Keep your abs engaged throughout the whole exercise, which should last between 30-60 seconds. This will fire your core up for the day.

7. Baby Cobra

Drop down to your belly from plank, walk your hands a bit forward if you feel you need to, and lift your chest out. Keep your shoulder blades together and breathe into your chest and belly deeply. Hold the pose for 5-8 breaths, rest a bit, and then repeat two more times.

8. Child’s Pose

Finish this energizing yoga flow with a Child’s Pose to stretch your entire back body. Stay in this pose as long as you want to, before finishing with Savasana or standing up for a great day ahead.

Repeat this entire yoga sequence as often as you can, coupled with a daily intake of Drishti Ashti Turmeric for healthier joints and faster recovery.

Summary

Yogis have an even greater need to take quality supplements, in order to get the most out of their daily practice.

Obviously, taking care of the basics is the most important first step. Avoiding junk food, eating clean, and getting lots of fresh air should be your starting point before anything else.

Then adding quality supplements, such as Turmeric to minimize inflammation, boost your flexibility, and improve joint function.

There are many great turmeric supplements out there, but our favorite pick of the bunch is Drishti Ashti Turmeric. It combines high-quality ingredients and has added ginger and Bioperine for better absorption, too. Weave it into your daily menu and watch your yoga progress accelerate!

Find Out More

at Drishtisupplements.com

Disclaimer:  The information on this site has not been evaluated by the FDA. The products on this page are not intended to diagnose, treat, cure or prevent any disease. Results in description and Testimonials may not be typical results and individual results may vary. We may earn commission if you click the links and buy the products featured on this page.

But pancakes don’t need to be smothered in sugar or full of saturated fat to be enjoyable. Healthy pancake recipes do exist!

That’s right – what if we told you there was a way to enjoy pancake day – but still keep your macros in check?

Well, there is. Here at SMG, we’ve created 4 super easy and healthy pancake recipes that will keep your healthy diet on track.

The perfect pancake

Pancakes are very versatile. No really, you can have them with pretty much anything and everything. Even better? You can eat them for breakfast, post-workout, pre-workout and even as a little late-night snack.

When it comes to making the perfect pancake, we have two tips you should follow: make sure your pan isn’t too hot and your batter isn’t too thin/watery.

Healthy pancake recipes

It’s time to say goodbye to boring breakfasts and paltry post-workout snacks. Get stuck into these 4 healthy pancake recipes and get the nutritious kick your body needs.

The last bite

If you’ve made it this far with your ‘new year, new you’ diet, there’s no need to fall flat when it comes to pancake day. With these quick, easy and healthy pancake recipes you can enjoy a guilt-free treat.

Don’t get left out! Fire up your frying pan and get flipping. If you enjoyed these recipes, let us know in the comments below!

For too long, diet has been overlooked, with many placing the focus on workouts instead.

Don’t get us wrong, it’s important to get a strong workout routine in place. But ultimately, the progress you make will also be dependant on your diet.

Why? Well, eat too many calories and you might add some extra inches to your waistline, and eat too little and you won’t gain any lean muscles.

For this reason, we’re giving you the complete guide for the best lean muscle diet for females.

How Many Calories To Consume

If you haven’t been counting your calories before, then you’ve been making a huge mistake while dieting.

Listen, we hate crunching numbers as much as the next girl, but knowing how many calories you intake can make the difference between success and failure.

But don’t worry, we don’t expect you to sit there with your calculator looking at different formula’s for this.

Instead, we found a quick and easy-to-use calorie calculator to get the job done here: https://www.instantknockout.com/ik/how-many-calories-fat-loss/ 

Remember your BMR (Basal Metabolic Rate)

Once you’ve figured out your BMR from the link above, it’s important you remember it, it’s the foundation of a get lean diet for females.

If you eat more calories than than your BMR, then you will gain either lean mass or body fat (depending on how much you eat over by).

However, if you eat under your BMR, you’ll lose weight. So make sure to adjust your diet accordingly.

As most females want to tone up, we recommend eating 20% under your BMR; this will result in you gaining definition around your arms, legs, glutes and waist.

You can build lean muscle in a calorie deficit

That’s right girl, you can add lean muscle to your butt and legs, while trimming body fat.

You might have been told this is impossible to do, but it’s been well documented in many studies, and the official name for it is body recomposition.

Now, we’re not saying you’ll go from a size 18 to a size 8 while gaining muscle mass. But you might just drop an inch or 2 to your waist while adding a bit of shape to that booty!

We’ve already recommended that you aim for 20% under your BMR; this has proven to be the ‘sweet spot’ to succeed at body recomposition in studies.

Don’t forget your ‘NEAT’ expenditure

This is a very common mistake to make.

Most of you won’t have even heard about ‘NEAT’ before. But it’s your ‘non-exercise activity thermogenesis’ expenditure, from things such as walking, fidgeting and even typing on your keyboard.

While it’s not going to ‘make or break’ your goals, it’s always good to know you might be burning more calories than you think.

But the problem is, as you reduce your calories, you naturally become lazier. So you’ll reduce your walking and grab a taxi instead. Or you might just unconsciously stop fidgeting.

So if you keep up your NEAT, then you’ll reach your ideal size and weight quicker too!

[Related Article: Best Fat Burners for Women] 

Foods To Avoid

There aren’t exactly any specific foods to avoid but every successful lean diet for women is based around healthy choices over junk food. Although 80/20 is usually a good rule when it comes to treating yourself occasionally.

For example, a large portion of fries will be around the same amount of calories as a decent portion of chicken breast, rice and brocolli.

As a result, you’ll find that you avoid these ‘calorie dense’ foods, so you’re more satisfied throughout the day. But more importantly, by consuming nutritionally better foods, you’ll find yourself reaching your daily macros – to help you achieve your dream figure quicker.

Calorie dense foods you might want to avoid:

1) Pasta

This is one of our guilty pleasures, and we try to avoid it simply because we can’t control our portions of pasta. It’s easy to go overboard on calories with it, especially when you’re treating yourself to a spaghetti bolognese.

If you like massive bowls of the good stuff too, then we recommend limiting days you eat pasta, even saving them for your ‘cheat meals’.

2) Anything Deep Fried

You probably already know that deep-fried foods aren’t good for you. This cooking process seriously increases the calories of foods, which doesn’t help your fitness goals.

For example, 100g of baked potato is under 100kcal (around 93kcal), while the same quantity of fries is around 319kcal.

Not only that, by staying away from deep-fried goodies, you’ll significantly reduce your ‘bad’ fat intake, which will ultimately improve your general health too.

3) Sugary Treats (eg. Candy & Chocolate)

You’re going to hate us for this, but you’re going to have to try and stay away from big quantities of chocolate.

Why? Because sugary treats are almost always calorie dense.

For example, 100g of milk chocolate is around 536 calories, loaded with sugar and hardly any useful nutrients.

However, 100g chicken breast is around 200kcal, offering over 10g protein – see the difference?

But that doesn’t mean you can’t treat yourself now-and-then.

We recommend either allowing yourself very small quantities of chocolate more frequently, while still ensuring you don’t eat over your calorie limit, or saving it for a ‘cheat meal’ once a week.

4) Any other calorie dense foods 

We’ve given you examples of foods that we have to stay away from while cutting body fat.

But you might have other guilty pleasures, so just try to reduce your sugar intake and stay away from fast food – this should lead you on the right path to success.

Ultimately, you can enjoy anything you like, as long as you reach your macros (protein intake etc) and don’t overeat your BMR. So if you have serious self control and are able to really limit your portions of treats, then you’ll still realize your fitness goals.

[Related Article: How to Meal Prep for Weight Loss]

Best Lean Muscle Diet Foods For Females

We’ve given you the the foods you should avoid while aiming to succeed at body recomposition.

So now, we’ll show you the foods that you should be planning your meals around:

1) Lean Protein

This should be the first thing on your plate at every meal. Protein is important, and studies have even shown increasing your protein intake is enough to boost your metabolism and help you burn more calories.

Why? Because your body has to work harder (in a good way) to digest protein sources.

Chicken breast is most people’s ‘go-to’ protein source, because it’s extremely lean and low calorie, while very high in protein.

Ultimately, whether you’re trying to lose body fat to tone-up or gain lean muscle mass, consuming a high protein diet remains very important.

Here’s the best lean protein sources:

• Chicken or Turkey Breast
• White Fish
• Lean Red Meat
• Tofu (Vegetarian option)
• Mycoprotein (Vegetarian option)

2) Green Vegetables

You’ve probably been told all your life that green vegetables are healthy. Well, honey, your parents weren’t wrong.

Very low calorie

If you have a big appetite, then you could literally eat all the green vegetables you want and still not touch your calorie limit.

For example, 1kg of brocolli only adds up to around 340kcal, which is less than a large portion of fries.

Packed with micronutrients 

When dieting, one big mistake is to forget about your micronutrient intake. If you only focus on calories, then you could become deficient in vitamins or minerals.

Fortunately, you won’t have this problem when consuming green vegetables with every meal; green veg are packed with vitamins A, C, E and K, as well as B complex vitamins.

These help your body perform at its best at all times, even when you’re restricting your calorie intake in order to lose weight.

High Chromium Content

This is one of the main reasons bodybuilding and athletes include green vegetables such as broccoli in their diet.

What is chromium? Well, it’s an essential trace mineral that’s able to help your body make use of carbs better, which also helps you avoid the dreaded ‘insulin spike’ after consuming simple carbohydrates such as white bread.

So by consuming more broccoli in your diet, you’ll be increasing your chromium intake too.

3) Complex Carbohydrates

We just mentioned that chromium helps your body deal with carbs better. Well, this is part of the reason why there’s no need to cut carbs from your diet.

You’ve no doubt seen ‘low carb’ extreme diets that claim to help you lose fat faster. But this is simply because carbs are usually calorie dense, so cutting them out almost always leads to a serious reduction in calorie intake.

Remember girl, carbs are your friend. They can power your workouts and help protein move to your muscles more efficiently. Every good get lean diet for females uses carbohydrates in a smart way.

Try to stick with complex carbs

While you shouldn’t cut carbs from your diet completely, we do recommend sticking with complex carbohydrates; your body digests complex carbs slower, which also reduces your chances of suffering from insulin spikes.

What are insulin spikes bad? Well, they’re good when you need a quick rush of energy, but if you’re sat at you desk, you’ll just be left feeling more tired than you were (leading to you lowering your NEAT and overall calorie expenditure.

But again, the most important thing remains your calorie intake, so try and measure your portions of carbs correctly!

Conclusion

We’ve given you A LOT of information in this article. So don’t worry if you didn’t remember everything, because we’re about to give you a quick summary of key things…

Watch your calorie intake 

Remember that you don’t make any changes to your body if you don’t keep an eye on your calorie intake.

You can work as hard as you want, but if you eat more calories than you burn off…well honey, you won’t be going down dress sizes.

In order to trim fat while adding curves in the right places, eat 20% under your BMR; studies have shown that this is the ‘sweet spot’ for body recomposition.

Follow a clean diet plan

Listen, you can eat junk food and still lose weight. But this will mean you’ll be satisfied for a few hours, and be left with no-more calories for the rest of your day.

Ultimately, you’ll be left hangry and no-one’s going to thank you for that, girl.

As a result, we recommend filling yourself up with lean proteins, green vegetables and sensible portions of carbs.

Why? Because let’s be honest, no-one’s ever become overweight by eating too much brocoll (and they provide you with numerous beneficial micronutrients too).

Thermogenic foods

We mentioned that thermogenic foods are proven to boost your metabolism, which directly helps you shred body fat.

Well, we don’t really like adding chilli to every meal and drinking 8 cups of green tea per day. So instead, we find consuming an effective fat burner containing these nutrients to be easier and more beneficial.

If you’re not sure where to start when it comes to fat burners, why not check out our top fat-burning supplements?

Good luck with your lean muscle journey, and let us know how you get on in the comments sections!

Building muscle as a vegan

Building muscle as a vegan doesn’t need to be any different than if you were a meat eater. The rules are still the same regardless of if you’re eating soy or steak.

Let’s be real here – nothing’s stopping you from becoming a lean, mean, green machine.

The only thing that changes is what and how you eat. Everything else, from your lifting sessions to sleep for recovery stays as is.

In order to build muscle, you really should have these three things locked in:

• Training
• Nutrition
• Recovery

Picture them a bit like a combustion triangle. You know, the one your grade six science teacher showed you in class.

She taught you that without each of the three necessary ingredients, you can’t start or sustain a fire. Growing and maintaining lean, flattering muscle is the same too.

You need your training, diet, and rest to be on point – or else you’ll not hit your full potential.

It’s true that you might build some muscle, but not nearly as healthily as you’d like. See it as a body balancing act.

How muscle building happens

Sports scientists say there are three steps to building muscle:

1. Stimulus
2. Molecular signaling
3. Muscle protein synthesis

Step number one triggers the rest in a chain reaction. Creating a stimulus is the most fun part – resistance training. Okay, maybe eating tasty high-protein vegan snacks is up there too.

We’ll break these steps down even further for the girls at the back.

Stimulus

As you’ve probably guessed, the stimulus is something that kickstarts the process. To get scientific about things though, it’s a primary mechanism to stimulate muscle growth.

This stimulus can either be:

• Mechanical tension
• Metabolic stress
• Muscle damage

Single muscle fibers can detect these conditions, which leads them to stimulate molecular signaling.

How do you create them in the first place? By putting resistance against your muscles – aka strength training.

Molecular signaling and muscle protein synthesis

When you smash a strength workout, a whole host of signaling pathways are activated.

Some of these then influence protein synthesis…

Protein synthesis responds by becoming elevated – eventually creating a build-up of protein inside muscle fibers.

Now, protein synthesis is a very important process for building muscle [1].

Your body is in a constant battle between protein synthesis and protein breakdown. Protein synthesis builds new muscle proteins. Protein breakdown, well, it does exactly as the name suggests and breaks them down.

If protein synthesis overtakes breakdown, you’re able to build more muscle.

So, while it’s without a doubt vital you eat enough protein, it’s important to signal protein synthesis in the first place. Say hello to your stimulating friend – strength training.

(Wow, that’s actually a lot of protein action going on. Sorry, it just had to be done.)

So, let’s get lifting and rep out on how to train for vegan muscle building.

[Related article: Strength Training Exercises That Will Transform Your Physique]

Training for vegan muscle building

Adding lean muscle mass to your frame is a job for resistance training. Whether you’re just looking to shape up or become a vegan bodybuilding sensation, the weight room is your best friend [2].

Even if you’re not a vegan, resistance training has amazing benefits for women. It brings out all the right shapes in all the right places and makes us stronger. For some reason, there’s a myth it makes us… bulky?

Nope. Far from the truth. It’s an empowering way for us to sculpt a strong feminine physique. Picking up weights or moving your body against gravity helps you shape-up, just how you like.

The science behind sculpting a strong and feminine physique

As you now know, lifting weights provides a stimulus to trigger protein synthesis. Your body gets the message it needs to grow back stronger.

It’s also well known that to keep creating a stimulus, you need to use progressive overload [3]. There’s no discrimination between meat eaters and vegans here…

Just plain old science! Oh, and some hard work for sure.

[Related article: A Girls Guide to Muscle Hypertrophy – Building Shape and Size]

How to work out as a vegan

When training to build muscle it’s all about getting the most bang for your buck. One-way women can do this is by using compound lifts, as they recruit the most amount of muscle fibers [4].

Current research says you should shoot for 6-20 sets per muscle group a week. It’s then down to you to divide these up into single sessions. If you’re a beginner, you might only need the six, or if you’re advanced close to 20 [5].

• Beginner: 6-20 sets
• Intermediate: 10-20 sets

You also don’t need to go heavy if you don’t want to. It’s all about hitting enough volume that you challenge your body.

So, rather than just add weight, you could increase reps, intensity, or shorten your rest times. Progressive overload is actually simple to accomplish.

Want to grip and rip a heavier barbell instead? Go ahead, girl! We’re fully behind you.

How to create progressive overload:

• Add weight, reps, and/or sets
• Work out more
• Shorten rest
• Increase intensity

Do vegans need to train differently?

Vegans don’t need to train differently than anybody else.

We repeat – no you don’t!

If you’re plant-based, you can still follow the same strength routine as omni athletes. As long as your other two factors are locked down, you can go get those vegainz, girl.

Some girls go for an upper-lower approach, that’s fine. Others like plant-based IFBB pro Jehina Malik likes a stereotypical bodybuilding split, which is cool too.

For you though, we’ll show you our favorite.

Here is an example push-pull-legs workout split that’ll turn you into a hench her-bivore. This is a three-day routine guaranteed to build real vegainz for women.

While the PPL is big among men, inspirational vegan women like Naturally Stefanie use them too. It’s easy to fit into your week and you can even hit the whole thing twice if you like. Beginners should separate each workout by a rest day, while pros can mix it up how they like.

Let’s do this.

Vegan muscle building PPL split

Day 1 – Push

1. Bench press – 4 x 10
2. Dumbbell push press – 3 x 12
3. Chest adductor machine – 3 x 12
4. Cable push-downs – 3 x 12
5. Kneeling pallof press – 2 x 12+12

Day 2 – Pull

1. Deadlift – 3 x 10
2. Chin-up (assisted if necessary) – 3 x 10
3. Bent over kettlebell rows – 3 x 12+12
4. Seated cable row – 3 x 12
5. Lat pull-down 3 x 12

Day 3 – Legs

1. Back squat – 4 x 10
2. Knee extensions – 3 x 10+10
3. Dumbbell lunge – 3 x 10+10
4. Kettlebell lateral lunge – 3 x 10+10
5. Dumbbell Romanian deadlift – 3 x 12

A little something else to help your vegainz

We’ll keep this short and sweet, but it’ll help massively with your workouts and recovery. Before working out make sure to warm up well and hit some muscle activation exercises.

Also, make some valuable you time for mobility. Love and respect your body by stretching post-workout or even hitting a mobility workout separately.

Get to know the foam roller and massage ball because they’ll be your best friend. Believe us, it’s all essential.

Hell, why not channel your inner Zen and try some yoga? Some scientists say it could even help you make gainz by improving mobility, flexibility, and balance.

The first rule of building vegan muscle is to stay in the game. Activation and mobility exercises help keep those injuries out of your life for good.

Vegan nutrition for muscle building

A vegan diet is unique in the way that it abstains from all animal ingredients. So, understandably, everyone has a notebook full of questions when we walk into the room.

But we’re not here for them, we’re here for you. Here are seven steps to dialing in your nutrition and build a broccoli boosted physique…

1. Work out how many calories to eat

Back in the day, they used to say it’s all about eating a ton to get big muscles. Today though, we’re a little more educated. You actually have a certain number of calories you should be eating. Eat enough calories and should grow muscle much faster.

Deciding to eat under or over this amount can and will impact your results. Hit the sweet spot, well, you can grow muscle and stay lean. Double-win, right?

What you need to do is find your total daily energy expenditure (TDEE). This is a close estimate to the number of calories your body burns in a day.

Now, if you eat enough protein you should still build muscle here. But if you increase your intake by around 10-20%, you’ll grow faster. In gym-speak, this is called a ‘lean bulk’.

Dirty bulks are fun for a while, but clean bulks keep us looking our best. Always choose the latter.

Finding your TDEE

To find out a close estimate of your TDEE we’ll use the following equation:

First, find out your BMR – this is the number of calories you burn at rest…

BMR = (height in cm x 6.25) + (weight in kg x 9.99) – (age x 4.92) – 161.

Next, to find out your TDEE you’ll multiply BMR by your activity level…

• Sedentary – none or very-little exercise = x1.1
• Lightly active – (sports 1-3x a week, light training) = x 1.275
• Moderately active – (sports 3-5x a week, moderate training) = x1.35
• Very active – (sports 6-7x a week, hard training) = x1.525

Here’s an example for you to follow for a 23 y/o woman who is five foot six. Her current weight is around 63 kilograms.

BMR = (165.1 x 6.25) + (63 x 9.99) – (23 x 4.92) – 161

BMR = 1,031.86 + 629.37 – 113.16 – 161

BMR = 1,387.07

We also know that she likes to hit the gym five times a week. So, as a moderately active gal, we’ll ‘x’ her BMR by 1.35 to find her TDEE.

TDEE = 1,387.07 x 1.35

TDEE = 1,873 kcal

Want an easier way than wading through the math? Download the MyFitnessPal app to your phone and try that instead.

2. Understand your vegan protein

If you’ve been vegan for longer than an hour you know about protein. Well, you kind of have to when you’re asked about it every day…

And seems as you’re not stuck on a desert island, it’s not hard to get enough. Plant-based protein sources are found in abundance all over the world, from fake meats to wholesome beans.

Did you know that the Beyond Meat burger actually has more protein per bite than a standard beef patty? How about the fact that tofu contains all nine essential amino acids? Throw these stats at snotty gym-bros and see them squirm, girl.

Okay, back to business.

Best vegan protein sources

We’d say try to stick to whole food proteins if you can. Although if you like your tofurkey, save it for one meal per day. Beans and pulses just provide that closer-to-nature goodness and fiber.

Tempeh is a great place to meet in the middle because it’s simply fermented soybeans. Marinade in your favorite herbs and spices before pan frying in coconut oil. Delicious and nutritious as soy protein contains every essential amino acid.

[Related article: 17 Vegan Foods That Have the Highest Protein Content]

One thing to remember is it’s a smart move to combine protein sources.

Not all plant-based protein contains every EAAs, so, mix ‘em up. Throw chickpeas together with brown rice, or spicy haricot beans on toasted wheat bread. Our number one combo is always going to be peanut butter in our morning oats.

For a little inspiration, check out this mouthwatering meal from vegan powerlifting champ Sophia Ellis…

3. Get enough protein

All joking aside it’s important you get enough protein. Recommended daily values are mainly intended to suit sedentary women, not strength training Sheila’s like ourselves.

We need a whole other level of nutrition.

Introducing the International Society of Sports Nutrition. These guys know a thing or two about feeding athletes, especially on the protein front.

According to their latest research us women who lift should eat protein at around 1.4 – 2.0 g/kg of bodyweight every day [6]. However, if you want a little extra, one gram of protein per pound of bodyweight is popular among vegan bodybuilders too.

How do to hit your target amount

Now, that’s pretty doable, right? You could do this entirely on whole foods alone too. However, if you’re looking for convenience, try a plant protein drink. Due to the surge in veganism, many companies offer plant-based options.

At SMG we’re always impartial. So, we’ll be blunt and say that vegans are sometimes advised to eat more protein than they think they need. This is down to our high-fiber diet, which can occasionally obstruct absorption.

Depending on convenience you should shoot to split your intake up at 2 – 4 hours too [6]. The ISSN say that doing so helps our bodies build muscle and repair better, as well as optimizing protein absorption. There’s also an upper limit of how much we absorb in one go, which is another reason to separate your portions.

4. Mix your macros for muscle building

To build muscle efficiently you’re best to balance your macros. That means eating plenty of carbohydrates and fats, without cutting out food groups.

Carbohydrates can help you build muscle

Besides just being tasty, carbohydrates help you build muscle. Plus, your body prefers to use carbs for energy, so stocking up your stores can supercharge a workout.

Ever tried to hit a heavy set while carb depleted? Not fun.

When choosing which carbs to eat try to keep complex ones as your go-tos. Eat them as part of your main meals or two-hours before a workout.

For example; you could enjoy a bowl of creamy oatmeal for breakfast, followed by brown rice, broccoli and baked tofu for lunch. Before our workouts, we love getting generous with the peanut butter on crunchy wholewheat toasted bread. Damn, now we’re hungry again girl.

However, if you need a boost close to a workout, you can eat something simpler like rice cakes, white rice, or dates. These carbs can be broken down quicker and prove almost instant energy.

A handful of nuts and dates never goes amiss before a rushed 7 am session. Not when they’re paired with a double-espresso anyways.

Fats for vegans

Speaking of nuts, what about fats? For some reason, people are scared of fats. But the truth is they’re just as vital as carbs for your health.

This is even truer when we think about vegan muscle building. Because fats don’t just give us energy and protect our organs, but they’re a source of essential omegas.

Omega-3, also known as polyunsaturated fatty acids, are super important when it comes to building muscle. Meat eaters usually get theirs from fish, but us plant-based lifters look elsewhere.

Instead, we can grab a handful of walnuts! When we take in fatty acids in the form of ALA from walnuts, we can convert it to EPA and DHA just like salmon. So, we can skip the eating fish part out entirely.

It doesn’t just stop at walnuts, though. Flax seeds, chia seeds, Brussels sprouts, plant oil, wild ride, fortified vegan milk, and algae oil all boast plant-based omega-3s too.

5. Micronutrients and vegan muscle building

Macronutrients are pretty easy to spot and keep track of. Yet, a lot of the magic happens due to micronutrients. These are a mix of vitamins and minerals your body needs to perform at it’s best.

As a vegan, your richest source of micros is wholefoods. Fruits and vegetables particularly are filled root to leaf with vitamins and minerals. Broccoli, for example, is a great source of vitamin K and iron. Portobello mushrooms are the underground queens of vitamin D.

Your mission is to fill your plate with plenty of natural products. Eat your greens and don’t forget the fruit. Enrich your body with mother nature and bag a whole host of micros. And just a tip, cook your veggies until they’re still crunchy to stop nutrients escaping.

According to a study on Swiss vegans, nutritional scientists say plant-based people don’t need to be deficient in any micronutrient. If they’re smart and keep their diet well balanced and supported by supplements, they can get all the right micros [7].

6. Vegan supplements for building muscle

It’s true that you don’t necessarily need supplements to build muscle. But certain ones out there are proven to help the process.

Supplements are designed to enhance your diet. Not only that, but they can help fill in the gaps you might be missing.

Protein powders and bars

Neither protein powders nor bars are absolutely vital. Yet they’re super convenient for dialing up your daily amino intake. Many athletes and vegan bodybuilders use them between meals when they might not feel like eating much.

When looking for a protein powder always think about amino acids. Are there all the essential ones in your choice? Soy protein does and blends should too.

Also, does your powder or bar contain ingredients you’re allergic to? It’s best to check before you go and buy a big tub of the stuff. Not that we’ve ever made that mistake…

Bottom line – check the label and align it with your goals, macros, and meal planning.

Creatine

As a vegan, your creatine intake through plant foods is going to be limited. So, we strongly advise you to put Cr at the top of your shopping list.

Creatine is hands down the most studied supplement on the planet. It’s proven to benefit building muscle, improve in strength, boost endurance, and help brain health [8].

Not only that, but creatine can make your physique pop. It helps to accentuate the muscle you already have by making them fuller.

There’s no reason why vegans shouldn’t supplement with creatine. Unless you’re a non-responder, the benefits stack up overwhelmingly against the cons. Try a small serving first and take consecutively every day for the best results.

B12

Another key supplement is vitamin B12. Meat eaters get this from their diet because a lot of animals pick it up through the soil, but we don’t. And deficiencies in B12 can lead to anemia and central nervous system damage.

So, to stay safe, make sure you’re getting enough. Look for B12 as a standalone supplement or as part of a multivitamin if it’s not added to your foods.

Other essential supplements for vegans

• Vitamin D complex
• Iodine
• Iron
• Zinc
• Magnesium
• Calcium
• Vitamin B6
• Long-Chain Omega-3s

Last lift on vegan muscle building

Vegan muscle building is becoming big business. Literally, ladies everywhere are creating the bodies they desire on a plant-based diet. Yes, it’s possible, and we’re showing the world how.

All you have to do is align your diet and training to your goals. Believe in the process of lifting weights and let it flatter your physique. Next, nail your nutrition by following the steps we’ve given you above.

A big part of vegan muscle building is getting everything spot on. Your recovery is just as important as your training, so set time aside for yourself. Rest well between workouts and practice your mobility. Don’t forget to nourish your body post-workout too to replace and restore all those vital nutrients.

Good luck out there, girl. Be strong, be powerful, and commit to the process – you’ve got this.

More muscle building insights for ladies who lift:

• 10 Best Vegan Bodybuilders to Follow On Instagram
• Essential Lifts Every Woman Should Know
• Girls Who Lift – Bigger Butt Workout
• Beginner Powerlifting Program for Women

References

Example Vegan Muscle Building Diet Plan

To start, we’ll dive right into a tasty plan you can try today.

This example plant-based diet plan was put together for a 5’ 5” woman. She currently weighs 65 kg and would like to build some muscle. So, we’ve added 15-20% onto her daily calorie count for maintaining weight.

Throughout these daily dishes, we’ve looked to include high-quality proteins. Most online diet plans tell you to just eat loads of soy, but not us though. We say mix it up a little to hit your necessary grams of protein.

One of the best things to include in a vegan diet is an abundance of beans, nuts, and seeds. With this complete mix, you’ll bag all the amino acids like meat eaters. But you’ll be able to do it without the actual meat part.

Are you ready to gain muscle? Get your grocery game on and hit the kitchen quick snap. This is what you’ll need to rustle up…

Breakfast – Smoothie bowl

• 1 – Frozen banana (medium)
• 150 g – Frozen berries
• ¼ cup – Unsweetened almond milk
• 1 tsp – Agave syrup
• 20 g – Crunchy 100% peanut butter
• 30 g – Vegan protein powder

Method: Blend everything together and top with coconut dust

Snack 1 – Nuts and beans

• 30 g – Walnuts
• ½ cup – Edamame (light soy sauce to taste)

Lunch – Black bean and tofu stir fry bowl

• 100 g – Grilled tofu (lightly brushed in miso paste)
• 130 g – Black beans (stir-fried w/ mushroom, onion, red bell pepper, and light-stock)
• 50 g – Broccoli (steamed)
• 1 cup – Cooked quinoa w/black pepper and lemon to taste

Method: Marinate your tofu in brushed miso before placing it under the grill. Next, set your quinoa cooking in a small plan, chop and stir fry your veg w/ black beans, then finally steam your broccoli to eat on the side. Alternatively, cook beforehand and meal-prep for busy days.

Snack 2 – Protein drink

• 30 g – Vegan protein powder
• 300 ml – Unsweetened almond milk or soy milk
• 20 g – Peanut butter

Method: Blend it all together

Dinner – Chickpea chili sin carne

• 150 g – White rice
• 200 g – Tinned chopped tomatoes
• 1 ½ cup – Chickpeas
• 50 g – Spinach
• 50 g – Broccoli
• 3 – Garlic cloves (minced)
• 1 – Red onion (medium)
• 3 – Brown mushrooms (sliced)
• 1 tsp – Chipotle chili flakes
• 1 tsp – Smoked paprika
• ½ tsp – Cumin
• ½ tsp – Tabasco sauce
• ½ tsp – Cacao powder
• 1 tbsp – Cilantro
• 1 tbsp – Oregano
• 1 tbsp – Marjoram
• 2 splashes – Liquid smoke
• ½ cup – Vegetable stock

Method: Sautee mushrooms, garlic, and spices first. Then add the chickpeas and tomatoes alongside the stock. Cook off the water until nice and thick. Let the rice cook in a separate pan and steam your greens.

Total calories: 2,124

Protein: 131 g

Fat: 67 g

Carbohydrates: 258 g

How to Build Muscle on a Vegan Diet

Believe it or not, building muscle on a vegan diet is no different than any other. Meat eaters don’t hold some kind of secret to size development that we can’t have.

Instead, the science is exactly the same. Vegans just don’t consume animal products, which means they might have to source nutrients from elsewhere. But guess what? That’s fine! Mother nature provides all kinds of planty goodness for our physiques. Check out these inspiring vegan women for yourself.

First, we need to know muscle is actually built. The simplest and shortest explanation is this…

When we work out, our bodies are met with resistance. Of course, the challenge we take on defines how much resistance we face.

Lifting something heavy obviously places much more of a demand on our muscles than jogging a quick kilometer or two to work. Hence the expression ‘resistance training’ mainly being used to describe lifting weights.

[Related article: Essential Lifts Every Woman Should Know]

Breaking and repairing muscle

This resistance causes muscular damage, which we call tiny microtears. Providing we have the right amount of protein in our diet and proper recovery, these microtears can be repaired. Imagine it somewhat like patching up holes in a wall.

Typically, when these torn microfibers are patched up, they return thicker. And when the cross-sectional area of these fibers gets bigger, muscular hypertrophy happens. Over time the thicker fibers begin to add up and you’ll notice your muscles being built into a bigger, stronger shape.

But how do you even rebuild a muscle fiber? The answer – protein.

Naturally, there are other things at play, but the fundamental factor is taking amino acids to the trauma site to fix it up. Imagine these like individual building blocks that make up proteins.

As you’ve probably guessed, protein is a big deal for building muscle. It’s quite literally the single most important macro for your body gains. Without it, the muscle you want to create just cannot come to be. With it, well, the possibilities are almost endless.

[Related article: These 17 Vegan Foods Have the Highest Protein Content]

The basics of a vegan muscle building meal plan

Fixing up your own meal plan doesn’t need to be difficult. Not if you can master these basics anyway.

Working out your calories

First up, let’s look at calories.

Just like any effective meal plan you need to work out how many calories you need. As we’re building strong vegan muscle here, we’ll add a little +15-20% to this number.

The science is really simple – calories-in are in a constant battle with calories-out.

If you eat more calories than you burn in a day, you store the rest as body fat. If you eat less than what you burn in a day, you tap into your fat stores to make up for the deficit. In short, you’ll lose body fat by using it for fuel.

But what about balancing your calories in the middle? Well, that’s even simpler…

Eat the same – stay the same

Eat the same – stay the same. If the calories you eat match the ones you burn, you’ll maintain weight.

The number of calories you burn per day is known as your Total Daily Energy Expenditure (TDEE). If you already know this, feel free to skip the next part.

TDEE Equation

To find out a close estimate of your TDEE we’ll use the following equation:

First, find out your BMR – this is the number of calories you burn at rest…

BMR = (height in cm x 6.25) + (weight in kg x 9.99) – (age x 4.92) – 161.

Next, to find out your TDEE you’ll multiply BMR by your activity level…

• Sedentary – none or very-little exercise = x1.1
• Lightly active – (sports 1-3x a week, light training) = x 1.275
• Moderately active – (sports 3-5x a week, moderate training) = x1.35
• Very active – (sports 6-7x a week, hard training) = x1.525

Here’s an example for you to follow for a 23 y/o woman who is five foot six. Her current weight is around 63 kilograms.

BMR = (165.1 x 6.25) + (63 x 9.99) – (23 x 4.92) – 161

BMR = 1,031.86 + 629.37 – 113.16 – 161

BMR = 1,387.07

We also know that she likes to hit the gym five times a week. So, as a moderately active gal, we’ll x her BMR by 1.35 to find her TDEE.

TDEE = 1,387.07 x 1.35

TDEE = 1,873 kcal

Building muscle with a calorie surplus

Hands down one of the best things about building muscle is not going hungry. We genuinely must eat beyond our TDEE to supply the body with extra building fuel.

Yass. It sounds too good to be true, but it’s not.

It goes beyond just getting more protein. Going into a calorie surplus gives our muscles excess fuel to grow. Healthy fats and carbs can be used as muscle building tools too you know.

But… This tasty surplus does come with a calorie cap. Sorry, not sorry.

How to stay lean when bulking

To keep you lean, mean, and importantly green – we’ll be using a +15% add-on.

Our example calorie count will now be: 1,873 + 15% = 2,153 kcal

Once we start to creep toward 20% and beyond, we’ll begin adding more fat to our frames. If we go too far with our surplus, we lose leanness, which is not what we want.

While it’s perfectly fine to carry body fat, a dirty bulk approach isn’t good for your health. Treat it kindly with a well-planned clean bulk.

Balancing your macros

Now you know how many calories you need, it’s time to put them into action. This is the point where we break them down into specific macronutrient ratios.

You’ll probably have heard of this bit as balancing or setting up your macros.

Your somewhat first priority when building muscle is protein. After all, it’s these amino acids that fix your muscle fibers, resulting in your body becoming firmer, stronger, and bigger where you want it to be.

There are only three macros for you to learn:

• Protein – 4 kcal/g
• Carbohydrates – 4 kcal/g
• Fats – 9 kcal/g

As you can see, carbs and protein have the same calories per gram. However, fats have over double the amount, hence why they’re often demonized by mainstream dieters.

[Related article: What does IIFYM Mean? – A Guide to Flexible Dieting for Fat Loss]

Getting enough protein on a vegan diet

Getting enough protein on a vegan diet doesn’t need to be hard. Plant-based protein sources can actually be found in more places than people think.

Plus, it’s now easier than ever to pick up plant protein supplements too. So, you can say no-whey to whey protein every day if you choose.

According to the International Society of Sports Nutrition, you need around 1.4 g – 2.0 g of protein per pound of body weight to build muscle [1]. It’s also suggested to take in around 20 – 40 g per meal, to spread out your intake throughout the day.

Therefore, you’ll need to find out your weight and multiply it by somewhere between 1.4 – 2.0g. Got it? That’s your recommended protein requirements for the day.

Once you have this number, multiply it by four to find out how many calories that is as well. You’ll need that figure for the next part.

Fitting protein into your macros

Finally, subtract that from your overall TDEE. We’ll use the same woman as earlier for an example:

63 kg x 2 = 126 g

However, an easier method which some gym-goers use is the gram per pound approach. Simply take in one gram of protein for every pound of body weight. This is equal to 2.2 g per kg of body weight.

Now, to find out the protein’s calorie worth, we just hit: 126 x 4, which = 504 kcals. That leaves us with 1369 kcals left to use that day.

Carbohydrates and fats

Getting your protein intake in order is the first step to building muscle. Now it’s time to fix up your carbs and fats.

As a vegan, you might naturally find you eat more carbohydrates than a typical meat eater. Guess what? That’s totally fine. So long as you’re balancing out our macros with healthy amounts of each, you’ll be okay.

The remainder of your calories should be divided between these two macros.

Why you need carbs and fats

Carbohydrates work to give you energy to power through your muscle building strength sessions. Fats do too, plus they provide important parts for managing hormones as well.

Together carbs and fats work together to keep you strong, energized, and healthy.

You’ve probably heard about good fats before. These are typically found in nature, and for vegans, they’re just as tasty.

So, don’t skip out on the nuts, natural oils, and avocado if you don’t have to. Use them to flavor your food and up your calories daily. If you’re in doubt, use a macro tracking app to keep your vegan muscle building diet in check.

Another thing to remember is that carbohydrates are your body’s preferred energy source. Scientists also say they can help protein synthesis, which is the process of rebuilding new muscle.

Of course, this is good news for you. Therefore, try to use fast-acting carbs for when you’re close to training and complex carbs for everywhere else. Also, look to keep carbs around 50% or below your whole macro count to stay well-balanced.

The best of the rest – micronutrients

Much like you have your macros, micronutrients are vital for health as well. They’re the tiny vitamins, minerals, and elements that aid biological functions you do every day.

In short, without micronutrients, you’d be pretty screwed. So it shouldn’t be a shock to find out they’re a very important part of your vegan muscle building diet.

The most abundant source of vitamins and minerals is the food we eat. That’s why it’s important to choose rich, whole foods over cheap and nasty processed stuff.

Therefore, we always recommend trying to eat a colorful array of fruits and vegetables. Doing so gives you the best chance of bagging a whole lot of micronutrients naturally. In our eyes, the more rainbow-esque and colorful your plate, the better.

A great way of making sure your micronutrients stay safe is to cook veg lightly. Well-cooked vegetables will have a tell-tale crunch, which is a sign they’re good to eat. For us, nothing beats a quick flash in the pan or a hot-minute or two in a steamer.

We repeat – try not to boil things down to mush. When you do this much of the vital micronutrients escape and don’t make it into your body.

Mushy vegetables also taste pretty bad…

Essential supplements for a vegan muscle building diet

It’s true – no supplements are absolutely essential. But there are a few out there that can take your progress to the next level.

As a vegan, you’re less likely to come across certain things naturally. Don’t get mad, we all know it’s true.

And while this might not be a problem for gen-pop, you’re far from an average Annie. You’re here to shape, define, and construct your best body yet.

You’re a strong, powerful woman with a goal.

With this in mind, we recommend securing the following scientifically supported supplements. They’re usually less abundant in vegan food, so supplementing is considered a smart move:

• Creatine
• Vitamin B6 & B12
• Vitamin D
• ZMA (Zinc, Magnesium, Vitamin B6)
• Digestive enzymes
• Protein powders (for convenience)
• Iron (if necessary)

Some vegans like to cover all based with a high-quality multivitamin as well.

[Related article: 5 Best Supplements for Weight Loss and Muscle Gain]

Last bite on the Vegan Muscle Building Diet

Today, veganism is becoming one of the fastest growing eating trends on the planet. More women than ever are going plant-based for a multitude of reasons.

A choice to eat vegan for your health, the environment, or animal welfare shouldn’t impact your ability to build muscle. With the right know-how and imagination, there’s no reason you can’t thrive on a vegan diet.

Building muscle is a science. The brilliant thing about growing the body you desire is that there are guidelines you can stick to. Follow them, and success should be yours.

One of those rules is nailing your diet, which we’ve given you all the tools for today.

So, why hang around? Try the vegan muscle building diet today. Feed your body with the right tools to build and shape exactly where you.

Good luck, girl. Stay lean. Keep green.

References

Hungry for more? Stick around for these:

• Girls Who Lift – Best Shoulder Workouts for Strength
• Squats – Everything Women Need to Know
• Boost Your Butt – Top Hamstring Exercises for Women

Sounds dreamy right?

Pull out your fork and let’s get stuck into some tasty foods to eat to lose weight.

The best foods to eat to lose weight

The final taste

These foods should help to support your weight loss efforts and keep you in shape.

They’ll do these by providing essential nutrients your body needs to drop the pounds, while also giving you greater control over the amount of food you eat.

Tuck into any of these and enjoy the support they can offer you and your weight loss progress.

That smell alone first thing in the morning is enough to set you up for the day. Top those delicious fresh-cooked treats with fresh cream, maple syrup or sweet jam and you’ve got yourself one heck of a great morning.

But there’s one drawback, pancakes for breakfast ain’t exactly healthy right?

Wrong.

Fitting a plate of delicious pancakes into your dieting might be easier than you think – all with protein pancake recipes.

We’ve created three recipes that put a new, healthy twist on your average pancake so you can stick to your diet, while enjoying a guilt-free treat.

What are protein pancakes?

Ok, we hear you. Healthy pancakes surely can’t be a thing. But give us a moment to convince you.

One of the most effective, proven ways to lose weight is to enjoy a high-protein diet [1], and protein pancakes fit that bill down to the ground.

If you’re going to achieve a high-protein diet, you need a hearty helping of these amino acids in every meal – and so many of us fail to get ours in at breakfast.

Fitting in a good level of protein into your breakfast is the ideal way to get you off to a good start, and ensure you’re getting enough of this nutrient into your diet.

What’s more, our protein pancake recipes provide you with fiber, essential nutrients and a well-balanced meal that will complement any healthy diet.

Starting to sound a little better? Good.

A protein pancake honestly is the way to get the best of both worlds.

Follow our step-by-step instructions and learn how to make protein pancakes with these delicious recipes.

Protein pancake recipes

Check out these protein pancake recipes to kickstart a day of healthy eating and satisfy that sweet tooth.

Before you get started, you’re going to need a few things in your kitchen. Check you’ve got the following before you begin whipping up a breakfast feast:

• Blender or smoothie maker
• Round, flat-based skillet
• Spatula

Once you have all of these things, you’re ready to start cooking up a storm. Take a look at the recipes below and pick out your favorite.

The final taste

With these protein pancake recipes, you can quite literally have the best of both worlds.

Believe it or not, a delicious, fluffy, flavorsome and healthy pancake isn’t that hard to create yourself.

Simply follow our step-by-step guidelines and you can transform you breakfast into something that not only satisfies your cravings, but helps you stick to your clean-eating plan too. It’s what dreams are made of.

What are you waiting for, fire up that skillet and start flipping those pancakes like a pro today. Let us know what you think when you’ve had a taste!

1. Jäger, R., et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition. 2017 14:20

Perfecting your diet isn’t always the most exciting thing to do. Without the right kind recipes, meals can become dull, repetitive and uninspiring very quickly.

To help you mix up your eating routine, without falling off the wagon, we’ve created these truly delicious healthy chicken recipes.

They’re lean, packed full of protein and tasty to boot. Read on to learn how to make them for yourself.

Health benefits of chicken

There’s so much to love about a really good healthy chicken breast recipe.

The main benefit of chicken breast is it’s lean. This means it’s a great source of low-fat, low-calorie protein.

While that might not seem very important, it’s actually what makes it such a great ingredient for a weight loss diet. By opting for a high-protein diet, you can maintain a higher level of muscle, which in turn promotes fat loss [1] and can contribute towards a healthier body composition.

As it’s low-calorie, chicken also fits well into a calorie-restricted diet.

Of course, we’re talking about a plain chicken breast here rather than anything fried or battered. As soon as you add these extra bits, you can expect the calories and fats to go sky high. Not so healthy. They may taste good, but don’t worry, the flavor in our recipes will put fried chicken to shame.

Whether you’re planning on losing fat or gaining muscle, or both, including chicken in your dishes can put you on the right track.

On top of all the body composition potential, chicken breast contains a whole host of health-boosting nutrients, that will also nourish your body.

Here’s a few of nutrients chicken can offer:

[Related article: How to Meal Prep for Weight Loss]

Healthy chicken breast recipes

Harness all the nutritious powers chicken has to offer and check out these delicious, healthy recipes today. We’ve created some truly tasty dishes that will keep diet boredom at bay, whilst giving your body the nutrients it needs to stay in top shape.

 [Related article: The 5 Best Lunches for Weight Loss]

[Related article: High Protein, Low Carb Dinner Recipes ] 

[Related article: 5 High-Protein Snack Recipes ]

The final bite

Mix up your weekly routine, hit your body composition targets and improve your overall wellbeing with these healthy chicken breast recipes.

We’ve packed the flavor and the protein in these recipes to help you stay on top of your diet and keep your body in top condition.

Check them out today, freshen up your weekly menu and take you’re your health to the next level with these healthy chicken breast recipes.