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Vegan Bikini Contest Prep
Vegan Bodybuilding Diet for bikini competitors
Is it possible to become a bikini competitor if you are vegan? Yes!!!
Vegetarian? Absolutely!!Is it possible to prep just like someone who isn’t a vegan or vegetarian? Yes!
If you are someone who practices a vegan or vegetarian lifestyle and would like to continue during staying vegan for a bikini contest prep, you can and you should if you feel strongly about it.
How is that possible? Macronutrients are macronutrients - we just have to be more aware of the nutrient density of foods and ensure you are getting enough quality complete protein. Most coaches prescribe macros: protein, carbohydrates, and fat. When I prescribe macro to my online coaching clients, I expect them to comply, but they get to choose their foods. I understand that vegans and vegetarians may have a more difficult time hitting higher protein intakes. Luckily, there is a lot of room for adjustment based on personal preference, dietary restrictions, progress and results, and what the latest scientific research suggests!
The general consensus for protein recommendations is between 0.7-1.0 x bodyweight which is a very large range. For older clients, extremely active clients, and clients without dietary restrictions I err on the higher side. But for my vegan clients, I err on the lower side.
If this means you consume your protein macros while following a vegan bikini contest prep diet or vegetarian diet, that's totally fine! The food choices are yours. As long as you are consuming enough protein from multiple high-quality sources, I am cool with that! As an experienced bikini competition coach, I establish and then adjust your vegan competition prep diet with one thing in mind: hitting your macros just like everyone else.
In this post, I am going to share some of the best protein sources for a vegan bikini contest prep diet. I will also cover topics like vegan supplements and vegan-friendly makeup as well.
MACROS
When it comes to bikini competition diets (or contest prep diets), I provide clients with macro-based nutrition programs. I don’t believe in handing out cookie-cutter meal plans. Specific meal plans are very restrictive, very boring, and unsustainable. They basically say, eat these 5-6 meals everyday for the next 3 months. Ha, good luck with that!
Instead of torturing you, I allow you to practice flexible dieting during contest prep.
Flexible dieting consists of an 80/20 approach. This means 80% of your daily food intake should come from nutritious, wholesome, and minimally processed foods, while 20% can come from other foods you enjoy. The freedom of mixing in the foods you crave will ensure long-term nutrition adherence and ultimately accomplishing of your goals. We provide you with the macronutrients we think will best help you reach your goals. It is your responsibility to adhere to the 80/20 rule, track your macros, and consume the prescribed macros within 5-10% each day.
If I know you are vegan or vegetarian, I can set your protein slightly lower than those following a traditional western diet. I know it is harder for you to consume high amounts of protein, but you can still get plenty of protein from other sources to preserve muscle mass while dieting.
PROTEIN SOURCES
Here are some of the best protein sources you should work into your vegetarian or vegan bodybuilding meal plan:
#1 Seeds (be cautious with nuts and nut butter- they are also very high in fat content)
Pumpkin seeds, hemp seeds, chia seeds, flax seed, sesame seeds, sunflower seeds
#2 Nut butter (be cautious with nuts and nut butter- they are also very high in fat content)
Almond butter, peanut butter, cashew butter
#3 Nuts (be cautious with nuts and nut butter- they are also very high in fat content)
Almonds, pistachios, cashews, hazelnuts, walnuts, pecans
#4 Soy products
Tofu, tempeh
#5 Beans
Garbanzo beans, lima beans, pinto beans, kidney beans, soy beans, peas, snap peas, edamame
#6 Plant-based noodles
#7 TVP (textured vegetable protein)
#8 Veggie burgers
Veggie burgers, black bean burgers
#9 Eggs (if you eat them)
Whole eggs, egg whites
PROTEIN SHAKES
Another option to get more protein is using supplemental protein shakes. A majority of my vegan/vegetarian coaching clients find it much easier to hit daily protein intakes with supplemental shakes.
The most popular brand of vegan protein is called VEGA. They make plant-based protein and nutrition shakes. Their Clean Protein has: 25g protein, 4g carbs, and 2.5g fat. Their Sport Protein has: 30g protein, 6g carbs, 3g fat. Both types come in several different flavors like vanilla, chocolate, mocha, and berry. In addition to shakes, they also have protein bars and meal bars!
Sun Warrior also makes a raw vegan protein and protein bars. Their Organic Protein has: 16g protein and 4g carbs. It comes in vanilla, chocolate, and natural.
In addition to wholesome food options to hit your protein macros, you can also try our absolute, favorite sweet treat that is vegan-friendly: Lenny & Larry’s Complete Cookies. They are out of this world amazing!
VITAMIN DEFICIENCY
Vegans and vegetarians tend to be deficient in some areas due to not eating meat. These areas include vitamin B12, vitamin D, iron, calcium, and zinc. Consider supplementing your diet with these.
NON-ANIMAL TESTED MAKEUP
I inserted this section because just like any competitor, a vegan bikini competitor will need to wear the appropriate makeup to match the spray tan while on stage. If you hire a makeup artist they will likely have everything.
If you decide to do your makeup on your own, you’ll need to buy super dark foundation and bronzer. Here are the best makeup companies that do not test their products on animals.
A) Smashbox (Studio Skin Foundation: Golden Medium Beige (3.35) or Golden Tan (4))
B) Tarte (Empowered Hybrid Gel Foundation: Medium Tan Sand or Medium Tan Honey)
C) Too Faced (Born this Way Foundation: Caramel or Mocha). Too Faced also has a great bronzer called Sunny Bunny.
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If you are competing in a bikini competition soon and want nutrition and training guidance, I'm experienced and happy to work with both vegans and vegetarians through online coaching options!
interested in competiting for a bikini show, looking for a vegan couch.
Shana, thanks for checking out the blog. We hope this information about vegan competition prep was helpful. We provide online coaching if you’re interested in that. We utilize flexible dieting. If you’re interested go to our COACHING tab for more info. Happy to help! We help coach a lot of first time competitors.
I would love to be vegan, but it can be so difficult and expensive sometimes! Do you have any tips on cheap vegan eats?
Sondra xx
prettyfitfoodie.com
Sondra,well eating in makes things much much cheaper. We like to make salads at home a few times a week!
There are definitely so many more recipe ideas to incorporate these options in our daily intake. My hubby loves those cookies. 🙂
Annette, yes for sure! Have you tried the cookies? Amazinggg.
I love these, I’m not vegan but not a huge meat eater so when I can find great protein alternatives I’m a happy lady!
Pam, agreed! Yea we are in the same boat. Trying to get enough protein but eat less red meat.
Love the post about the healthy food choice given. I rather like eating tempeh. The fact that you are right about the vitamins deficiency. I’m currently taking supplements because I am a vegetarian most of the time.
~ Thea Topaz (www.theatopaz.com) #theatopaz
Thea, thanks so much! Great idea!
I am not a vegan but every now and then I make vegan meals. Its good to know more ways to eat vegan, thank you for the tips.
Awesome, glad you got more ideas!
I am in no way a bikini competitor haha! Havent worn one in YEARS! but this is such a fantastic post! I am half way to being a vegetarian and this is such a good motivation!
Ayesha, aw thanks so much for the support!
These are great tips! While I don’t think I will ever be in bikini top shape again, I wouldn’t mind getting back to a healthier me.
Emily, yes these tips are great for anyone wanting to get healthier!
This sounds like such an intense diet but still so interesting! I’m wondering if I can tweak this and incorporate it into my own diet. I really want to become vegan but struggle with committing to it completely. I didn’t realize how hard it’d be!
Cassandra, yea it’s not for everyone. If you want more info on a flexible diet thats not vegan checkout http://www.learnflexibledieting.com