Getting Ripped the Vegan Way: A Beginner’s Guide


It’s easy to assume that being a vegan and getting ripped aren’t totally compatible.

But the two really aren’t mutually exclusive. All you need is the right attitude, the right fitness routine, and (most importantly), the right diet. In today’s post, we’ll explain the fundamental steps you’ll need to take in order to get the ripped body of your dreams without having to touch a single animal product. Seems too good to be true? Read on…

Step 1: Understanding the body’s needs

It probably goes without saying that the key constituent of any diet that’ll make you ripped and lean is protein. In fact, the reason many people believe you can’t get ripped as a vegan is because they (falsely) believe that meat is the sole source of protein. But in fact, it can be found in plenty of vegan-friendly places. In addition, it’s not just the protein you need – it’s actually the amino acids contained within the protein that help build your muscle. There are a few amino acids that are essential for muscle growth, but among the most useful are BCAAs (branched-chain amino acids), L-arginine, and L-carnitine. How do you get these amino acids? Luckily, they’re contained in all good vegan-friendly sources of protein, like spinach, quinoa, hemp, tofu, lentils, and beans.

Step 2: Working out the right way

The other part of getting ripped on a vegan diet is ensuring your workouts are tailored to results that create a ripped and lean musculature. The absolute best form of exercise to achieve results like these is resistance training. That’s right: pumping iron. There are many different forms of resistance training, and you’ll need to ensure you’re always pushing the amount you’re lifting so that your muscles are constantly challenged. It’s this challenge that ‘rips’ the muscle and causes it to regrow and bulk out. Resistance training comes in many forms, but the recommended routines will usually include: deadlifts, squats, bench-presses, pull-ups and dumbbell flyes.

Step 3: Supplementing the regime

Okay, so your two cornerstones – diet and exercise – are all set. Now it’s time for a little something that’ll help you keep ahead of the game. Because you’re following a vegan diet, there’ll definitely be a protein deficit when compared to meat-rich diets, even when you’re eating plenty of protein-rich vegan foods. Luckily, there are ways that you can bolster your protein before and after workouts, and between meals. It’s a good idea to find a quality plant-based protein shake like those we offer here at Sativa Shakes. They’re totally dairy-free, so there’ll be no bloating issues, and they’re 100% vegan-friendly. Even better, they’re a fantastic source of those amino acids we mentioned earlier.

We hope we’ve given you a decent foundation from which to explore the world of vegan muscle-building. It may not be as straightforward as the omnivorous approach, but your results won’t be any less impressive. Have you had success bulking up on a vegan diet? Let us know in the comments or via Facebook and Twitter!


About Jessica @ Sativa Shakes

Jessica has over ten years experience in the fitness industry, working initially as a fitness coach and personal trainer, and then moving into management for several years in health clubs around the UK. Fitness is a way of life for Jessica, spending many hours each week in the gym in order to constantly improve her fitness, strength and skills.
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