One of the most common misconceptions I’ve encountered is that meat is essential for muscle growth.
I’ve often heard amusing arguments like, “Have you seen how big a lion is? That’s because it eats meat!”
My response to that has always been, “Well, have you seen a gorilla?”
Nature itself provides a clear answer, and that’s where the discussion ends.
Building muscle on a raw vegan diet is entirely achievable, but it requires careful planning to ensure sufficient intake of protein, calories, and essential nutrients.
It is crucial to focus on several key strategies that support muscle growth while adhering to a raw vegan lifestyle.
One of the primary factors to consider is protein intake.
Everybody knows that preotein builds muscles.
That’s why professional athletes need a lot of it, and they usually supplement it in a powdered form.
It’s easy to incorporate as a smoothie and chug it down.
Since raw vegan diets can sometimes be lower in protein compared to other diets, it is essential to include high-protein foods.
Fortunately, nature has provided us with plenty of everything we need.
Where To Get Your Protein?
Nuts and seeds such as almonds, hemp seeds, chia seeds, and sunflower seeds provide excellent protein sources.
Legumes, such as sprouted lentils, chickpeas, and beans, can also offer protein when consumed raw.
Actually, lentils are one of the most protein-rich foods, even compared to meat
Leafy greens like spinach, kale, and broccoli contribute a modest amount of protein, especially when consumed in larger quantities.
Additionally, raw vegan protein powders made from pea protein, hemp protein, or brown rice protein can be used to supplement protein intake.
All About Calories
To build muscle, it is necessary to maintain a caloric surplus.
Since raw foods tend to be lower in calories, it is important to focus on calorie-dense options.
Nut butters, such as almond butter, cashew butter, and tahini, are high in healthy fats and can add significant calories.
Dried fruits, including dates, apricots, and raisins, are also calorie-dense and can be easily incorporated into meals.
Smoothies that blend fruits, greens, nuts, and seeds provide an easy way to consume a nutrient-dense, high-calorie meal.
And if you’re looking for a recipe, check out my Smoothies and Raw Food category.
It is vital to achieve a balanced intake of macronutrients, including carbohydrates, proteins, and fats.
Carbohydrates should come primarily from fruits, vegetables, and whole grains like quinoa, which can be eaten sprouted.
Healthy fats should be sourced from avocados, coconut, and olive oil, which provide essential fatty acids necessary for overall health and energy.
Time to Eat and Workout
Meal timing and frequency also play an important role.
Eating multiple smaller meals throughout the day can help ensure a steady intake of nutrients and calories.
This steady intake supports recovery and muscle-building, as well as maintaining energy levels throughout the day.
In addition to proper nutrition, a consistent strength training regimen is essential for muscle growth.
Resistance training, particularly compound movements like squats, deadlifts, and bench presses, works multiple muscle groups and promotes overall strength.
Progressive overload is key to building muscle, meaning that weights or resistance should be gradually increased to continue challenging the muscles.
But all of us who train know that, from time to time, our body sends us a signal: “Hey, I think it’s time to add some weight.”
If you’re a recreational lifter, constantly pushing the limits isn’t always the best strategy for faster results.
Unfortunately, many only learn that lesson after their first injury…
Monitoring is Important
Hydration is also critical, especially on a raw vegan diet, which tends to be high in fiber.
Adequate water intake is necessary for proper digestion and to prevent dehydration, which can hinder performance and recovery.
Monitoring nutrient intake is crucial on a raw vegan diet, as certain nutrients can be harder to obtain from plant-based sources.
For example, Vitamin B12, which is primarily found in animal products, may need to be supplemented.
But that shouldn+t be a huge issue, as you can get it basically everywhere…
Omega-3 fatty acids can be obtained from flaxseeds or chia seeds, or through algae-based supplements that provide DHA and EPA.
If you’re not a huge fan of those, same as with B12, you can get it online or over the counter.
Iron and calcium can be sourced from dark leafy greens, sesame seeds, and fortified plant-based milks.
By focusing on these key areas, being protein intake, caloric surplus, balanced nutrition, strength training, and hydration, it is possible to effectively build muscle on a raw vegan diet.
While it may take some experimentation to find the right foods and meal plans that work best, with dedication and proper planning, muscle growth on a raw vegan diet is both achievable and sustainable.