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Attain Fitness, Strength, and Muscle on a Plant-Based Diet

Updated: Mar 2

Fitness Coach Steve Pilot breaks down what a Vegan diet is and how to make the most of it while attaining your fitness goals.

Steve Pilot is a fully functional, well-traveled, and learned fitness coach who has helped many celebrities to reach their fitness goals.

The Author of Vegan for Beginners and Get Fit Program.

When you talk about fitness, strength, and muscle, the next thing is diet.
When you talk about a plant-based diet, most people start to wonder how you will build muscles.

Concerns sprout often querying whether plant-based diets are sufficient to provide enough protein, micronutrients, or calories.

A 2017 Nielsen Homescan survey indicated that 39 percent of Americans were turning to plant-based foods, which foods saw their sales grow significantly.

A diet plan deriving all of its energy and nutrients from plants will keep you healthy while helping you attain fitness and strength, and build muscle, as long as you plan your meals with an emphasis on nutritious options.

So, what is a Plant-Based Diet?

Commonly known as a vegan diet, a plant-based diet revolves around eating plant foods as opposed to animal foods.

Foods like meat, fish, seafood, eggs, or dairy products are not part of a plant-based diet.

Vegan diets comprise a wide array of whole foods, including grains, fruits, nuts, seeds, potatoes, fats, minerals, carbs, and proteins opposed to the stereotype that vegan diets are all entirely carrots and salad or lettuce.

Define Your Goals: Fitness, Strength, or Muscle?

A great meal plan must align with your goals, be it fitness, strength, or muscle.

A plant-based diet plan should include calculating the number of calories you need each day to keep on track with your goal.

Your type of diet will not alter your daily calorie requirements.

Your calorie intake needs will depend on your choice of fitness activity as the amount of energy required for a given workout may vary from that required for another.

It is advantageous to determine your total daily energy expenditure (TDEE).