Veganism & Weight Gain: is it possible?

EmergingButterfly11

Hello! I implementing a lifestyle change by going vegan while
Simultaneously trying to gain weight and build muscle. Is this possible to do? Any advice? ✨

ChelsieSalvatore

Yes, look up jacked vegans or the sculpted vegan. It's definitely possible.

Retroguy2000

Sure, but it's going to be harder. You'll need a calorie surplus. And off the top of my head, peanut butter is vegan and high calorie, and nuts too. You'll also need more than the usual recommended amount of protein (which is 0.7g per lb) because of the quality being not as high from vegan sources. You can get vegan protein powders.

And you'll need a structured lifting program, consistency, and progressive overload.

AnnPT77

Reasonable advice above.

In case you haven't already run across it, you can get some useful nutrition info from this web site, which has evidence-based content written by registered dietitians who are vegan.

https://veganhealth.org/

If you do a search on the site, you can find information about nutrition for strength training and other athletic goals.

The weight gain is all about calories, vegan or not. Go with a small calorie surplus to gain relatively more muscle and relatively less fat. Others will give more nuanced advice about strength training than I can.

Truth in advertising: I'm not vegan, but I've been vegetarian for over 50 years, and am a senior (69 y/o) female athlete in a strength-y cardiovascular sport that requires some muscle, on-water and machine rowing.

Best wishes!

Unknown

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