Fusion Hack: 3 Key Drivers To Build Muscle As A Vegan with Angela White

In this episode of FitBody Lifestyle, Angela White returns to discuss how vegan athletes can successfully build muscle. She highlights three essential strategies that make it possible to thrive on a plant-based diet while gaining strength and muscle.

Key Takeaways

1. Get Enough Protein
   Angela emphasizes the importance of adequate protein intake, recommending around 0.8 to 1 gram of protein per pound of body weight. She notes that vegans should aim for a bit more protein due to the lower amino acid density in plant sources. By incorporating diverse protein sources and focusing on leucine-rich foods, vegan athletes can effectively stimulate muscle growth.

2. Maintain a Calorie Surplus
   Eating enough calories is critical for muscle building, especially on a vegan diet where fiber-rich foods can make you feel full faster. Angela suggests a modest surplus of about 5-10% above maintenance calories, and advocates tracking intake to ensure a balance between gaining muscle and minimizing fat gain. Vegan athletes often need to be mindful of their intake to avoid undereating due to the satiating effects of fiber.

3. Train Hard and Smart
   Building muscle requires intensity and focus in workouts. Angela advises vegan athletes to push their limits safely, using full range of motion and incorporating isometric exercises for enhanced muscle activation. Training with both intensity and good form ensures that the muscles are adequately challenged, which is essential for growth.

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